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.
Week 4 Paleo Menu Plan
|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)|
|Leftovers from Dinner||Ditto from last week|
|Chicken Salad on Lettuce Bed||Recipe in Week 1|
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
Tacos with leftover Wraps (from Week 1)
Meatloaf Meatballs (MMS, pg 148)
Creamy Mashed Vegetables (MMS, pg 214)
|· 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
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
Leftovers or Takeout
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
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
Breakfast Scramble for Supper
Leftover Smoky Roasted Sweet Potatoes
|· Use any leftover veggies or meat you have on hand|