Week 4 Paleo Meal Plan and Notes

We made it!  One month down.  My biggest takeaway:  feeling better.  Head clear.  Good energy.  Much less irritable.  Yes, there is the weight loss factor, but it is very easy to get fixated on weight.  Weight fixation is a slippery slope to nowhere.

Instead, I am cultivating presence.  How do I feel today?  Am I in touch with my body, resting it when it is tired or feeding it when it is hungry (versus when I am looking for some psychological comfort)?

This is my last scheduled meal plan post.  As a reminder, see my comments in Week 1.  I should call out that Danielle Walker’s cookbook below, if you haven’t checked it out already, contains 8-weeks of meal plans and shopping lists.  Talk about a labor of love, particularly if you eat shellfish, lamb, or pork.  I don’t, as you can tell.  As I have mentioned before, I also like to plan my menus around pantry or seasonal ingredients that I have on hand.

Happy eating!

Week 4 Paleo Menu Plan

Source Cookbook(s)Meals Made Simple by Danielle Walker (MMS), Paleo Cooking from Elana’s Pantry by Elana Amsterdam (EP), and The Performance Paleo Cookbook by Stephanie Gaudreau (PP)

Breakfast and Snacks Notes/Comments
Smoothies Ditto from last week
Scrambles (Eggs with veggies like onions, peppers, tomatoes, spinach, mushrooms, etc.)
Leftovers from Dinner Mel Jouwan’s Golden Cauliflower Soup is a nice warm addition to breakfast (see Dinner-Day 1 below)


Lunches Notes/Comments
Leftovers from Dinner Ditto from last week
Breakfast smoothie
Chicken Salad on Lettuce Bed Recipe in Week 1


Dinners Notes/Comments
Day One

Roast Chicken (Rosemary, Lemon & Onion)

Golden Cauliflower Soup (Mel Jouwan’s Recipe)

Grilled Sesame Asparagus & Scallions (MMS, pg 220)


·  Rinse and pat dry a whole chicken; slather ghee on the skin and sprinkle the cavity and skin with salt and pepper.  Stuff with rosemary sprigs and a lemon and a small onion cut in wedges. Bake at 450 degrees for 30 minutes, then cover with foil & drop temp to 350 degrees until thigh temp reads 165 degrees.  Let rest for 10 mins and carve.

·  Time saver:  Use a cut up whole chicken (prepackaged) or cut out the backbone of a whole chicken and split the chicken in half down the breastbone.  Lay the pieces in a baking dish.  Slather on ghee, then season with salt and pepper.  Arrange the rosemary, onion and lemon (slices, not wedges) on top and bake at the above temps.

·  Don’t forget to baste

· Save leftovers for Chicken Salad (Day 3 or lunch) and for scrambles

Day Two

Tacos with leftover Wraps (from Week 1)




Meatloaf Meatballs (MMS, pg 148)

Creamy Mashed Vegetables (MMS, pg 214)

Green Salad

·  We love tacos in our house, but just in case you don’t, here’s an alternative

·  I used wraps leftover from Week 1 that I froze

·  Can use ground beef or turkey

·  Serve with favorite condiments:  avocado, diced tomatoes, lettuce, olives, etc.

·  Save any leftover meat(balls) for Day 5 – Spaghetti

Day Three

Chicken Salad on Lettuce Bed

Balsamic Rosemary Beets (EP, pg 53)

·  Chicken Salad:  use the recipe from Week 1

· Use leftover chicken from Day 1

Day Four

Leftovers or Takeout

Day Five

Spaghetti Squash with Meat Sauce (MMS, 168 and 204)

Green Salad or Veggie of choice

·  I used leftover burger meat from Day 2 since it was just me that night.  Add a store-bought spaghetti sauce or make your own.  Use Danielle Walker’s recipe here if you need guidance

·  Can cut the recipe in half, if you don’t need as many portions

·  Follow directions on page 204 if you need guidance on how to roast a spaghetti squash

Day Six

Turkey Burgers with Organic Fries (prepackaged) or Smoky Roasted Sweet Potatoes (MMS, pg 222)


·  For the Smoky Roasted Sweet Potatoes, I used only 1-2 strips of bacon as a seasoning


Day Seven

Breakfast  Scramble for Supper

Leftover Smoky Roasted Sweet Potatoes


·  Use any leftover veggies or meat you have on hand


What are your thoughts?