28 DAY PALEO

MEAL PLAN
TABLE OF CONTENT

The Paleo Guide

Pages 3-8
The Recipes
Pages 9-42
The Meal Plan
Pages 43-45
The Grocery Lists
Pages 46-51
 PALEO
EATING GUIDE
 WHAT IS PALEO?

Paleo refers to a style of eating that mimics the way our ancestors did in the Paleolithic period, free of
processed foods and full of what could be hunted and gathered. Health experts argue that agricultural
practices have advanced far faster than people's digestive systems have. This means our bodies are
designed to function best with foods similar to what the cavemen ate rather than today's standard
dietary staples of sugar and refined grains.
The Paleo diet is not a fad or some creative diet plan. It's a matter of returning to the fundamental meals
that the human body intended to eat. This kind of dietary plan allows the individual to get the best
health as well as strengthen their digestive and immune system.
Paleo diet is packed with many health benefits. Weight loss is easy with a diet that is high in protein and
low in processed sugars and carbohydrates, which is what the Paleo diet is. Feeling lighter and more
energized, shedding food-related problems like allergies and digestive irritation, and prolonging your life
by lessening the chance of serious conditions like diabetes from developing in response to incorrect
metabolic triggers from poor quality modern food, make up other excellent benefits of the paleo diet.

Health Benefits of the Paleo Diet

Foods are rich in nutrients; Against what many people believe, the Paleo diet does not consist of mostly
protein and fat. What the Paleo diet actually does is eliminate the 'fillers', also known as nutrient-void
foods. The Paleo diet also supplements more of veggies, seeds, nuts, berries, fruits and healthy fats.
These foods are rich in vitamins and minerals. Your colon health improves when you eat the Paleo way
and as a result of this, your body absorbs more nutrients.

Unprocessed foods: You eat real whole foods when you eat a Paleo diet. You eliminate taking in a hefty
amount of preservatives, additives, hidden sugars, sodium and artificial colorings and flavorings. This
also means that you're not ingesting these toxins into your body. In turn, your body absorbs more
nutrients for health and weight loss.

Weight loss: With the Paleo diet, you get sufficient amounts of omega 3 fatty acids and vitamin D that
aids in melting your body fat. As your metabolism and colon health improve, you experience better
sleep and less stress.
 FOODS TO AVOID

GRAINS BEANS & LEGUMES

Wheat Black Beans
Whole Wheat Chickpeas
Barley Lentils
Rye Navy Beans
Oatmeal Red Beans
Quinoa Kidney Beans
Corn Hummus
Spelt

DAIRY SUGAR
Milk White Sugar
Sour Cream Brown Sugar
Cheeses Agave
Yoghourt Corn Syrup
Casein & Whey Protein Aspartame
Butter Sucralose
 FOODS TO CONSUME

FRUITS & VEGETABLES MEAT, EGGS & POULTRY

Beef
All fruits & vegetables are paleo, the Bison
best kind of fresh, local and seasonal Chicken
Duck
Eggs
Lamb
Pork
Turkey

SEAFOOD NUTS AND SEEDS

Halibut Almonds
Mackerel Brazil Nuts
Mahi Mahi Chia Seeds
Flax Seeds
Mussels Hazelnuts
Oysters Macadamia
Salmon Pecans
Sardines Pine nuts
Scallops Pistachios
Shrimp Pumpkin Seeds
Tuna Sesame Seeds
Sunflower Seeds
Walnuts
 TYPES OF ANIMAL PRODUCTS

Antibiotic Free
The animal was not given antibiotics during his lifetime. Other phrases to indicate the
same approach include “no antibiotic administered” and “raised without antibiotics”.

Free Range
The use of the term “free-range” or free-roaming are only defined by the USDA for egg
and poultry production. The label can be used as long as the producers allow the birds
access to the outdoors so that they can engage in natural behaviours. It does not
necessarily mean that the products are cruelty free or antibiotic free, or that the animals
spent the majority of their time outdoors.

GMO Free
GMOs, genetically modified organisms are plants or animals that have been genetically
engineered with DNA fro bacteria, viruses, or other plants and animals. Products can be
labelled “GMO Free” if they are produced without being genetically engineered.

Grass Fed
This means the animals were fed grass, their natural diet, rather than grains. In addition
to being more humane, grass-fed meat is more lean and lower in fat and calories than
grain fed meat. Grass-fed animals are not fed grains, animal by-products, synthetic
hormones, or antibiotics to promote growth of prevent disease.

Pasture Raised
The animal was on a pasture where it was able to eat grass and other plants, rather than
being flattened on grain fed lot or barn. Pasturing livestock and poultry is a traditional
farming technique that allows animals to be raised in a humane manner. Animals are
able to move around freely and carry out their natural behaviours. This term is very
similar to “grass-fed” though the term “pasture-raised” indicates more clearly that the
animal was raised outdoors on pasture.
 EATING OUT ON THE PALEO DIET

Committing to a paleo lifestyle doesn't mean you will never be able to attend social events
or dine out again. When you switch to a paleo lifestyle you have to make sure that it fits
into your lifestyle. Although going out every night of the week is not recommended, going
out once in a while will be healthy for you if it’s something you really enjoy.

Look for dishes like stir-fries or salads on the menu. If you can’t find anything on the menu
that is paleo approved here are some examples of things you can order separately. Most of
the restaurants will have all of these foods in the kitchen even if it’s not written exactly like
that on the menu.
Don’t be shy to ask for something a little different. When it comes to your health it’s always
worth

Protein Starchy Carbs

Grilled Chicken Breast Baked Potato
Grilled Salmon Fillet Baked Sweet Potato Fries
Steak Squash
Hamburger without the bun

Fats Beverages
Avocado or Guacamole Water
Nuts and Seeds Sparkling Water
(Great on top of a salad) Tea
Extra Virgin Olive Oil Coffee
 PALEO
RECIPES
GREEN PROTEIN SMOOTHIE
INGREDIENTS DIRECTIONS
1/2 Frozen Banana Start by pouring the almond milk into the blender to
1 Cup of Spinach avoid the ingredients sticking at the bottom of the
1/2 Avocado blender.
1 Serving of Vanilla Protein Powder Next add in the banana, avocado, spinach, chia seeds and
1 Cup of Almond Milk the protein powder.
1 Tbsp of Chia Seeds Turn the blender on, starting at a low speed and increase
as needed.
Once the liquid looks even, pour into a cup and enjoy
immediately to conserve as many nutrients as possible.
NUTRITIONAL VALUE
Fat: 20 g
Carbs: 28 g
Protein: 42 g
Total Calories: 430 Calories
RASPBERRY COCONUT SMOOTHIE
INGREDIENTS DIRECTIONS
1 Cup of Raspberries Start by pouring the coconut milk into the blender to avoid
1/2 Frozen Banana the ingredients sticking at the bottom of the blender.
1 Tbsp of Chia Seeds Next add in the banana, raspberries, chia seeds and the
1 Cup Coconut Milk protein powder.
1 Serving of Vanilla Protein Powder Turn the blender on, starting at a low speed and increase
as needed.
Once the liquid looks even, pour into a cup and enjoy
immediately to conserve as many nutrients as possible.
NUTRITIONAL VALUE
Fat: 10 g
Carbs: 54 g
Protein: 41 g
Total Calories: 448 Calories
BLUEBERRY SMOOTHIE

INGREDIENTS DIRECTIONS
1 Cup of Blueberries Start by pouring the coconut milk into the blender to avoid
1 Banana the ingredients sticking at the bottom of the blender.
1 Cup of Coconut Milk Next, throw in the blueberries, banana, collagen powder and
1 Serving of Vanilla Protein Powder the ice. Turn the blender on, starting at a low speed and
Handful of Ice increase as needed.
Once the liquid looks even, pour into a cup and enjoy
immediately to conserve as many nutrients as possible.

NUTRITIONAL VALUE
Fat: 18 g
Carbs: 53 g
Protein: 20 g
Total Calories: 436 Calories
CHOCOLATE BANANA SMOOTHIE
INGREDIENTS DIRECTIONS
1 Frozen Banana Start by pouring the almond milk into the blender to avoid
1/2 Avocado the ingredients sticking at the bottom of the blender.
1 Cup of Almond Milk Next, throw in the banana, avocado, cacao powder and the
2 Tbsp of Raw Cacao Powder protein powder. Turn the blender on, starting at a low
1 Serving Chocolate Protein Powder speed and increase as needed.
Once the liquid is even pour into a cup and enjoy
immediately to conserve as many nutrients as possible.
NUTRITIONAL VALUE
Fat: 10 g
Carbs: 54 g
Protein: 41 g
Total Calories: 448 Calories
PALEO BREAKFAST BOWL

INGREDIENTS DIRECTIONS
2 Eggs Start by chopping and washing 2 cups of kale.
2 oz of Smoked Salmon Once that is done place a pan on medium heat with a little bit of olive oil and
1/2 Avocado add the kale for about 5 minutes.
2 Cups of Sautéed Kale While the kale is sautéing prepare the eggs the way you prefer them.
1 tsp of Olive Oil Lastly slice half an avocado and measure out 50 grams of smoked salmon.
1 tsp of Coconut Oil Once everything is ready, combine in a wide bowl and enjoy.

NUTRITIONAL VALUE
Fat: 35 g
Carbs: 20 g
Protein: 29 g
Total Calories: 489 Calories
VEGGIE SCRAMBLE & AVOCADO
INGREDIENTS DIRECTIONS
2 Eggs Heat a pan on medium heat and add the coconut oil. Once
1 Cup of Spinach the coconut oil is melted add all of the vegetables except
2 Mushrooms for the spinach and cook for 3 minutes.
1/4 Red Bell Pepper Next add the eggs and spinach.
1/4 Cup of Red Onions Once the omelette is complete add the sliced avocado on
1/2 Avocado top.
1 tsp of Coconut Oil Season with salt and pepper to your desire.

NUTRITIONAL VALUE
Fat: 39 g
Carbs: 16 g
Protein: 16 g
Total Calories: 460 Calories
BREAKFAST SAUSAGE
INGREDIENTS DIRECTIONS
(Makes 4 servings) In a large bowl combine the pork with all of the
1 lb. of Ground Pork seasonings.
1 Tbsp of Italian Seasoning Mix the seasoning into the meat as well as possible and
1/2 Tbsp of Garlic Powder then form 8 patties.
1/2 Tbsp of Onion Powder Heat a pan on medium heat and add the coconut oil.
1/2 tsp of Sea Salt Once the coconut oil is melted add all of the patties or if
1/4 tsp of Ground Pepper you can only fit 4, save half of the oil for the second
batch.
Fry the patties for about 3-5 minutes on each side or
NUTRITIONAL VALUE until cooked through and browed on the outside.
(per serving) Once they are done serve immediately warm or store
Fat: 28 g them in a glass container in the fridge for later.
Carbs: 0 g
Protein: 19 g
Total Calories: 326 Calories
BANANA PANCAKES

INGREDIENTS DIRECTIONS
1 Banana In a bowl combine the banana and two eggs. Use a hand blender or a fork to
2 Eggs mix the banana and eggs together. Aim for a consistency similar to pancake
1 tsp of Ground Cinnamon batter.
1 tsp of Coconut Oil Place a pan on medium heat and melt the coconut oil. Slowly add the batter in
the pan forming 5 inch diameter pancakes. Place the cover on and cook for a
couple minutes on each side.
NUTRITIONAL VALUE Repeat until you have cooked the whole batch. Be creative with your toppings,
Fat: 24 g add any of your favourite clean foods. These may include but are not limited
Carbs: 30 g to berries, almond butter, coconut flakes and chopped nuts.
Protein: 14 g
Total Calories: 378 Calories
MINI OMELETTES
INGREDIENTS DIRECTIONS
3 Eggs Preheat the oven at 350F/175C.
1/2 Cup of Spinach Coat a muffin tray with coconut oil to avoid sticking.
1 Small Tomato Whisk together the 3 eggs.
1 Tbsp of Fresh Basil Chop the spinach, basil and tomatoes.
1 Tbsp of Coconut Oil Pour the egg mixture into 3 different muffin cups. Then add a
little bit of the vegetable mixture in each cup leaving about 1 cm
empty at the top.
Bake in the oven for 18 minutes.
NUTRITIONAL VALUE
Fat: 29 g
Carbs: 5 g
Protein: 20 g
Total Calories: 360 Calories
TUNA SALAD & CUCUMBER
INGREDIENTS DIRECTIONS
1 Can of Tuna Drain a can of tuna and pour it into a mixing bowl.
1/2 Avocado Scoop out half of an avocado and mix it in with the tuna.
2 Stalks of Celery Finely chop the celery and red onion and add to the bowl.
1/4 Cup of Red Onions Season with salt and pepper.
Pinch of Sea Salt and Pepper Slice half of a cucumber and use the cucumber slices to scoop the
Half of a Cucumber tuna salad.

NUTRITIONAL VALUE
Fat: 12 g
Carbs: 15 g
Protein: 33 g
Total Calories: 279 Calories
CHICKEN COBB SALAD
INGREDIENTS
(2 Servings)
4 Cups of Spinach
DIRECTIONS
Wash the spinach and place it at the base of a salad
8 oz of Chicken
bowl.
2 Hard Boiled Egg
Next, add all of the remaining ingredients one by one in
4 Slices of Bacon
a straight line. Lastly drizzle the olive oil on top and add
1 Cup of Chopped Cucumber
the sea salt and pepper if desired.
1 Avocado
2 Tbsp of Extra Virgin Olive Oil
Pinch of Sea Salt and Pepper

NUTRITIONAL VALUE
(per serving)
Fat: 39 g
Carbs: 10 g
Protein: 39 g
Total Calories: 524 Calories
CHICKEN AVOCADO SALAD
INGREDIENTS DIRECTIONS
(2 Servings) Preheat the oven to 350F/175C.
8 oz of Chicken Breast In the oven place the chicken breast in a dish with olive oil
2 Tomatoes and cover for about 30 minutes.
1 Cup Diced Cucumber While the chicken is cooking chop the cucumber, tomatoes,
1 Avocado red onion and avocado into small cubes.
1/2 Cup of Red Onions Combine all of the vegetables in a large bowl. Once the
1 Tbsp of Avocado Oil chicken is cooked, let it cool down and then shred it with a
Pinch of Sea Salt and Pepper fork.
Add the chicken to the vegetables. Mix together and with the
avocado oil, salt and pepper to finish.
NUTRITIONAL VALUE
(per serving)
Fat: 27 g
Carbs: 16 g
Protein: 27 g
Total Calories: 406 Calories
SWEET POTATO SALMON CAKES
INGREDIENTS DIRECTIONS
(2 Servings) Preheat the oven at 400F/200C and line a baking sheet with
1 Medium Sweet Potato parchment paper.
8 oz Salmon Filet Wash and peel the sweet potato and steam until soft.
1 Egg Bake the salmon for about 15-20 minutes.
1/2 Cup of Almond Flour Once the sweet potato is soft and the salmon is cooked mash
1/4 Cup of Green Onions them together in a bowl
1 tsp of Sea Salt Place the remaining ingredients in the bowl.
1/4 tsp of Black Pepper Form 8 patties and spread them out on the baking sheet.
Bake the Sweet Potato Salmon cakes for 30 minutes, flip the
patties at around 15 minutes.
NUTRITIONAL VALUE Serve on its own or with a green salad.
(per serving)
Fat: 25 g
Carbs: 25 g
Protein: 30 g
Total Calories: 434 Calories
CHICKEN CURRY
INGREDIENTS DIRECTIONS
(Makes 2 Servings) Place a pan on medium heat and melt 1 teaspoon of
8 oz of Chicken coconut oil.
2 Cup of Broccoli Place the chicken in the pan and cook until it is well done.
1 Carrot Sliced Take the chicken out of the pan and set aside.
1/2 Cup of Chopped Onions Add another teaspoon of the coconut oil and all the
1 Can of Coconut Milk vegetables and spices to the pan. Let the vegetables sauté
2 Cups of Cauliflower Rice for 5 minutes then add the coconut milk, let it cook for
1 Tbsp of Ground Turmeric another 5 minutes.
1 Tbsp of Ground Cumin Lastly add the chicken back in and mix well.
1 Tbsp of Ground Ginger Serve on top of cauliflower rice.

NUTRITIONAL VALUE
(1 Serving)
Fat: 50 g
Carbs: 35 g
Protein: 35 g
Total Calories: 720 Calories
POWER
INGREDIENTSBOWL
(2 Servings)
4 Cups of Kale DIRECTIONS
8 oz of Chicken Breast Preheat the oven at 350F/175C.
1 Sweet Potato Place the chicken breast and cube sized sweet potatoes on a baking
1 Avocado tray with parchment paper and bake for 30 minutes.
1 Red Bell Pepper Meanwhile, clean and chop the kale. Once the kale is ready mix it in
1 tsp Olive Oil with the olive oil and massage it into the kale.
Dressing per Serving: Chop the red peppers and avocado.
1 Tbsp of Tahini Prepare the dressing by mixing the tahini and fresh lemon juice.
1 Tbsp of Lemon Juice Once the chicken and sweet potatoes are done, place the massaged
kale at the bottom of a dish and add all of the other ingredients on
top of it, finishing off with the dressing.

NUTRITIONAL VALUE
(per serving)
Fat: 30 g
Carbs: 45 g
Protein: 36 g
Total Calories: 574 Calories
BEEF FAJITA BOWL
INGREDIENTS NUTRITIONAL VALUE
(2 Servings) (per serving)
8 oz Beef Sirloin Strips Fat: 10 g
1 Red Bell Pepper Carbs: 41 g
1/2 Cup of Onions Protein: 27 g
2 Cloves of Garlic Total Calories: 330 Calories
1/2 Cup of Brown Rice
1 Avocado
1 Tbsp of Coconut Oil DIRECTIONS
Fajita Seasoning: Prepare the rice according to packaging directions.
1 Tbsp Paprika Place a pan on medium heat and add the coconut oil. Once
1 tsp Garlic Powder the oil has melted add the onions and garlic and sauté for 1
1 tsp Onion Powder minute.
1/2 tsp Cayenne Powder Add the beef strips and cook for 3-5 minutes.
Meanwhile cut the red pepper into strips. Once the beef is
ready add the peppers and all the fajita seasoning spices and
cook for an extra 5 minutes.
Combine in a bowl the beef mixture, brown rice and mashed
avocado.
BAKED SALMON
INGREDIENTS DIRECTIONS
4 oz of Salmon Fillet Start by pre-heating the oven at 350F/175C.
1/4 Cup of Brown Rice Cut off the ends of the asparagus and wash it. Coat the salmon
10 Stalks of Asparagus and the asparagus with olive oil, salt and pepper. Line a baking
1 Tbsp of Olive Oil tray with parchment paper, add the salmon and asparagus to
the baking tray and bake for 20 minutes.
Meanwhile prepare the rice by adding 1/2 cup of water and the
NUTRITIONAL VALUE rice to a pot. Bring to a boil and then turn the heat down to a
Fat: 22 g simmer until all of the water is absorbed.
Carbs: 29 g Plate the salmon, asparagus and brown rice together and enjoy.
Protein: 28 g
Total Calories: 419 Calories
PALEO SUSHI BOWL
INGREDIENTS DIRECTIONS
1 Sheet of Nori Start with making the cauliflower rice by grating cauliflower.
2 Cups of Cauliflower Rice Scoop out half of an avocado.
100 g of Smoked Salmon Combine everything in a large bowl with the cauliflower
1/2 Avocado being the base.
2 Tbsp of Coconut Aminos Next add in either raw sushi grade salmon or you can also
use smoked salmon.
Finally add one sheet of nori seaweed cut into small strips
and top it all off with some coconut aminos.
NUTRITIONAL VALUE
Fat: 27 g
Carbs: 21 g
Protein: 28 g
Total Calories: 403 Calories
CHICKEN ALMOND BUTTER STIR FRY
INGREDIENTS DIRECTIONS
(2 Servings) Chop all the vegetables in bite size pieces.
8 oz Chicken Breast Place a pan on medium heat and melt the coconut oil.
2 Cups of Broccoli Slice the chicken and add to the pan.
1 Red Bell Pepper Meanwhile combine the coconut aminos and almond
4 Mushrooms butter and whisk until it forms a thick sauce.
1/2 Cup of Red Onions Once the chicken in cooked add in all the vegetables and
1/4 Cup of Coconut the almond butter sauce.
Aminos Cook and cover for another 7-10 minutes.
2 Tbsp of Almond Butter Turn the heat off and take the cover off and let the sauce
1 Tbsp of Coconut Oil thicken up for a few minutes before serving.
 ZUCCHINI NOODLES & BOLOGNESE
INGREDIENTS DIRECTIONS
(2 Servings) Chop the onions, garlic and mushrooms.
2 Zucchinis In a pan melt the coconut oil and add the onions and
450 g of Ground Beef garlic, once the onions become translucent add in the
1/2 Cup of Coconut Milk ground beef and season with salt and pepper.
1/4 Cup of Tomato Paste Once the ground beef is cooked through, add the
1 Cup of Spinach chopped mushrooms and spinach.
1 Carrot In a small bowl combine the coconut milk and tomato
6 Mushrooms paste and mix together until it forms a thick sauce.
1/2 Cup of Onions Add the coconut milk and tomato paste mixture to the
2 Cloves of Garlic skillet and turn the heat down to low, let simmer for
1 Tbsp of Coconut Oil about 10 minutes.
While the bolognese is cooking wash 1 zucchini and
spiralize it into noodles.
Serve the bolognese on top of the spiralized zucchini.
NUTRITIONAL VALUE
(per serving)
Fat: 25 g
Carbs: 10 g
Protein: 28 g
Total Calories: 374 Calories
BEEF & BROCCOLI
INGREDIENTS DIRECTIONS
(2 Servings) Start by bringing 1 cup of water with the rice to a boil. Once
8 oz Beef Sirloin Strips the water is boiling bring down to a simmer.
2 Cups of Broccoli Next finely chop the onion and garlic. Place a large pan on
1/2 Cup of Brown Rice medium heat and add the coconut oil, once the oil has melted
1/4 Cup of Coconut Aminos add the onions and garlic.
1/2 Cup of Onions Once the onions are translucent add the beef strips into the
1 Cloves of Garlic pan and cook for 3-5 minutes.
1 Tbsp of Coconut Oil Lastly cut the broccoli into small floret and add them into the
pan along with the coconut aminos.
Cover and cook on low heat for 10 minutes. Once the beef and
broccoli is done serve it on top of the brown rice.
NUTRITIONAL VALUE
Fat: 23 g
Carbs: 52 g
Protein: 28 g
Total Calories: 454 Calories
TURKEY LETTUCE BURGERS
INGREDIENTS DIRECTIONS
(2 Servings) Chop the spinach, onions and garlic and combine in a mixing
450 g of Ground Turkey bowl with the ground turkey, salt and pepper.
1 Cup of Spinach Melt the coconut oil on medium heat in a pan.
1/4 Cup of Onions Form 6 patties and fry for 3-5 minutes each side.
1 Clove of Garlic Once the burgers are ready add your favourite toppings on
1 Tbsp of Coconut Oil top of the patties and enjoy.

NUTRITIONAL VALUE
(per serving)
Fat: 25 g
Carbs: 3 g
Protein: 40 g
Total Calories: 405 Calories
SHRIMP PAD THAI
INGREDIENTS DIRECTIONS
(2 Servings) Place a pan on medium heat and add the coconut oil.
2 Zucchinis Finely chop the garlic and add it to the pan with the shrimps.
8 oz of Shrimps When the shrimps are ready add in the bean sprouts.
1 Cup of Bean Sprouts Mix together the coconut aminos and the almond butter to
1 Cloves of Garlic form a thick sauce and toss it in the pan and lower the heat.
1/2 Cup Green Onions Meanwhile spiralize the zucchini and add it in the pan for the
1/4 Cup of Coconut Aminos last 3 minutes to let it warm up a little bit but don’t leave the
2 Tbsp of Almond Butter zucchini noodles in for too long or else they will become overly
1 Tbsp of Coconut Oil soft.

NUTRITIONAL VALUE
(per serving)
Fat: 17 g
Carbs: 31 g
Protein: 39 g
Total Calories: 407 Calories
TOMATO & GARLIC SPAGHETTI SQUASH

INGREDIENTS DIRECTIONS
( 2 Servings) Start by pre-heating the oven to 400F/200C.
1 Small Spaghetti Squash Cut your spaghetti squash into two equal halves and take the
8 oz of Chicken Breast seeds out by using a spoon. Bake the squash with the peel on
1 Can of Diced Tomatoes the bottom of a baking tray for 45 minutes.
2 Cloves of Garlic While the squash is cooking you can start preparing the sauce
1/4 Cup of Onions by placing a pan on low-medium heat and adding the olive oil.
2 Tbsp of Extra Virgin Olive Oil Next, add the garlic, onion and diced tomatoes. Slice the chicken
breasts and add them to the pan. Stir every few minutes to
make sure the chicken cooks evenly.
Once the garlic and tomato sauce is ready you can set it aside
NUTRITIONAL VALUE on low heat and wait for the squash to be done. After 45
(per serving) minutes, take the squash out and use a fork to scrape out the
Fat: 38 g squash into spaghetti like strings. Top it off with the chicken
Carbs: 33 g garlic tomato sauce.
Protein: 27 g
Total Calories: 557 Calories
SCHNITZEL & SWEET POTATO FRIES
INGREDIENTS DIRECTIONS
(2 Servings) Pre-heat the oven to 200C/400F. While the oven is
8 oz of Thin Turkey Breast preheating wash, peel and cut the sweet potato in the
1/2 Cup of Almond Flour shape of fries. Toss them in a bowl with the olive oil, salt
1 Egg and pepper and then line them up on a baking sheet lined
1 tsp of Garlic Powder with parchment paper. Bake in the oven for 30 minutes.
1 tsp of Onion Powder Place a pan on medium heat and melt the coconut oil. Start
1 Medium Sweet Potato preparing the schnitzels by combining the almond flour and
1 Tbsp of Olive Oil the spices in one bowl and whisk the egg in another. Dip
1 tsp of Sea Salt the turkey slice into the egg mixture and then into the
1/2 tsp of Ground Pepper almond flour, making sure you cover as much as the meat
as possible.
Place the coated schnitzel in the pan and cook until both
sides are golden and the meat is cooked well.
NUTRITIONAL VALUE
(per serving)
Fat: 23 g
Carbs: 40 g
Protein: 46 g
Total Calories: 546 Calories
AVOCADO DEVILED EGGS
INGREDIENTS DIRECTIONS
(4 Servings) Fill a small pot with water up to three quarters. Bring the
4 Egg water to a boil. Gently add the eggs in the water and boil
1/2 Avocado for 10 minutes.
1/4 Cup of Paleo Mayonnaise Once the eggs are done remove them from the pot and add
1 Tbsp of Lime Juice them to a bowl of cold water. Once they have cooled down
1/2 tsp of Salt peel the shell off.
Pinch of Pepper Cut the eggs in half and separate the yolk from the whites.
Combine all of the yolks in a food processor along with the
avocado, mayonnaise, lime juice, salt and pepper. Process
until smooth.
NUTRITIONAL VALUE Fill the egg white halves with the creamy mixture.
(per serving) Store the deviled eggs in an air tight container in the fridge
Fat: 17 g to avoid browning.
Carbs: 3 g
Net Carbs: 3 g
Protein: 7 g
Total Calories: 195 Calories
CARROTS & ALMOND BUTTER

INGREDIENTS DIRECTIONS
2 Carrots Slice the carrots into sticks and use the almond
1 Tbsp of Almond Butter butter as a dip.

NUTRITIONAL VALUE
Fat: 19 g
Carbs: 13 g
Protein: 5 g
Total Calories: 229 Calories
SEED CRACKERS & GUACAMOLE
INGREDIENTS DIRECTIONS
(Makes 4 Servings) Preheat the oven to 175C.
1/4 Cup of Chia Seeds Combine all the seeds together with water and seasonings.
1/4 Cups of Sesame Seeds Let the mixture sit for 5 minutes.
1/4 Cups of Sunflower Seeds Line a baking sheet with parchment paper and spread the
1/2 Tbsp of Herb Mix Seasoning seed mixture evenly until flat.
1/2 tsp of Sea Salt Bake for 30 minutes then remove from the oven, cut them
1 Cup of Water into squares, flip them and bake for another 15 minutes.
Guacamole: Meanwhile combine the guacamole ingredients in a bowl
1/2 Mashed Avocado and mash until you have your desired consistency.
Juice of Half a Lime
Pinch of Sea Salt

NUTRITIONAL VALUE
(per serving)
Fat: 24 g
Carbs: 14 g
Protein: 8 g
Total Calories: 280 Calories
CACAO COCONUT BALLS
INGREDIENTS DIRECTIONS
(Makes 10 Balls) Remove the pit from the dates. Combine all the
1 Cup of Almonds ingredients in a food processor and mix until it forms a
1/2 Cup of Shredded doughy mixture.
Coconut Form 10 balls with the mixture and then store them
8 Medjool Dates into the fridge to preserve freshness.
2 Tbsp of Raw Cacao Powder

NUTRITIONAL VALUE
(2 balls)
Fat: 18 g
Carbs: 36 g
Protein: 6 g
Total Calories: 324 Calories
APPLE PIE BITES
INGREDIENTS DIRECTIONS
(10 balls) Remove the pit from the dates. Combine all the ingredients in a
8 Medjool Dates food processor and mix until it forms a doughy mixture.
1 Cup of Dried Apples Form 10 balls with the mixture and then store them into the fridge
1 Cup of Walnuts to preserve freshness.
1 tsp of Cinnamon

NUTRITIONAL VALUE
(2 Balls)
Fat: 16 g
Carbs: 44 g
Protein: 5 g
Total Calories: 314 Calories
EASY TRAIL MIX

INGREDIENTS DIRECTIONS
(3 servings) 1. Place all of the ingredients in an air tight jar and store
1/2 Cup of Coconut Chips somewhere cool or immediately divide the trail mix into 3
1/4 Cup of Almonds portions.
1/4 Cup of Pumpkin Seeds

NUTRITIONAL VALUE
(per serving)
Fat: 20 g
Carbs: 9 g
Protein: 10 g
Total Calories: 256 Calories
COCONUT CHIA PUDDING
INGREDIENTS DIRECTIONS
(4 Servings) Combine all of the ingredients in a bowl except the berries.
1 Can of Coconut Milk Stir well and then transfer the mixture to a sealed
1/4 Cup of Chia Seeds container.
1/4 Cup of Berries Let the chia seed pudding sit in the refrigerator for 3 hours
1 tsp of Vanilla Extract or overnight.
Stevia to taste Once it is ready you can separate it into 4 servings and add
a handful of berries on top.

NUTRITIONAL VALUE
(per serving)
Fat: 25 g
Carbs: 11 g
Net Carbs: 3 g
Protein: 5 g
Total Calories: 286 Calories
ALMOND BUTTER FAT BOMBS

INGREDIENTS DIRECTIONS
(Makes 6) Start by melting the coconut oil and then add the almond
1/4 Cup of Coconut Oil butter and the cacao powder to the melted coconut oil. Mix
1/4 Cup of Almond Butter until it forms a smooth mixture.
1/4 Cup of Raw Cacao Powder Add 2 Tbsp of the mixture in silicon muffin cups.
Freeze the fudge for an hour before consuming.
Keep them stored in the freezer.

NUTRITIONAL VALUE
(per 2 fat bombs)
Fat: 31 g
Carbs: 8 g
Net Carbs: 4 g
Protein: 7 g
Total Calories: 300 Calories
28 DAY PALEO
MEAL PLAN
 Week 1
Breakfast Green Paleo Green Paleo Green Paleo Banana
Protein Breakfast Bowl Protein Breakfast Bowl Protein Breakfast Bowl Pancakes
Smoothie Smoothie Smoothie

Lunch Tuna Salad Power Bowl Sweet Potato Beef Fajita Chicken Cobb Baked Salmon Chicken Curry
(leftovers) Salmon Cakes Bowl Salad (leftovers)
(leftovers) (leftovers) (leftovers)

Dinner Power Bowl Sweet Potato Beef Fajita Chicken Cobb Paleo Sushi Chicken Curry Tomato Garlic
Salmon Cakes Bowl Salad Bowl Spaghetti
Squash

Snack Avocado Cacao Coconut Avocado Cacao Coconut Avocado Cacao Coconut Avocado
Deviled Eggs Balls Deviled Eggs Balls Deviled Eggs Balls Deviled Eggs

Week 2
Breakfast Raspberry Breakfast Raspberry Breakfast Raspberry Breakfast Banana
Coconut Sausage + Coconut Sausage + Coconut Sausage + Pancakes
Smoothie Eggs Smoothie Eggs Smoothie Eggs

Lunch Tomato Garlic Chicken Zucchini Chicken Turkey Lettuce Schnitzel & Shrimp Pad
Spaghetti Avocado Salad Noodles & Almond Butter Burgers Sweet Potato Thai
Squash (leftovers) Bolognese Stir Fry (leftovers) Fries (leftovers)
(leftovers) (leftovers) (leftovers) (leftovers)
Dinner Chicken Zucchini Chicken Turkey Lettuce Schnitzel & Shrimp Pad Beef & Broccoli
Avocado Salad Noodles & Almond Butter Burgers Sweet Potato Thai
Bolognese Stir Fry Fries

Snack Seed Crackers Carrots & Seed Crackers Carrots & Seed Crackers Carrots & Seed Crackers
& Guacamole Almond Butter & Guacamole Almond Butter & Guacamole Almond Butter & Guacamole
 Week 3
Breakfast Chocolate Veggie Chocolate Veggie Chocolate Veggie Banana
Banana Scramble & Banana Scramble & Banana Scramble & Pancakes
Smoothie Avocado Smoothie Avocado Smoothie Avocado

Lunch Tuna Salad Power Bowl Sweet Potato Beef Fajita Chicken Cobb Baked Salmon Chicken Curry
(leftovers) Salmon Cakes Bowl Salad (leftovers)
(leftovers) (leftovers) (leftovers)

Dinner Power Bowl Sweet Potato Beef Fajita Chicken Cobb Paleo Sushi Chicken Curry Tomato Garlic
Salmon Cakes Bowl Salad Bowl Spaghetti
Squash

Snack Apple Pie Bites 2 Almond Apple Pie Bites 2 Almond Apple Pie Bites 2 Almond Apple Pie Bites
Butter Fudge Butter Fudge Butter Fudge

Week 4
Breakfast Blueberry Mini Blueberry Mini Blueberry Mini Banana
Smoothie Omelettes Smoothie Omelettes Smoothie Omelettes Pancakes

Lunch Tomato Garlic Chicken Zucchini Chicken Turkey Lettuce Schnitzel & Shrimp Pad
Spaghetti Avocado Salad Noodles & Almond Butter Burgers Sweet Potato Thai
Squash (leftovers) Bolognese Stir Fry (leftovers) Fries (leftovers)
(leftovers) (leftovers) (leftovers) (leftovers)
Dinner Chicken Zucchini Chicken Turkey Lettuce Schnitzel & Shrimp Pad Beef & Broccoli
Avocado Salad Noodles & Almond Butter Burgers Sweet Potato Thai
Bolognese Stir Fry Fries

Snack Coconut Chia Easy Trail Mix Coconut Chia Easy Trail Mix Coconut Chia Easy Trail Mix Coconut Chia
Pudding Pudding Pudding Pudding
GROCERY
LISTS
 GROCERY SHOPPING TIPS

The grocery lists are as precise as possible and here are a few tips:

1. Coconut oil, olive oil and grass fed butter are only on the first week’s grocery
list because they are used daily so be aware if you run out you will need to re-
purchase these.

2. Ingredients like Almond Butter, Coconut Aminos, Almond Flour, Chia Seeds
and baking ingredients are listed in the grocery lists usually as a few
tablespoons but it is recommended to buy these in bulk and check if you
already have them in your pantry before heading to the store.

3. The vegetables are sometimes rounded off, for example when you need two
cups of broccoli in a recipe you will only be able to purchase a full head. In this
case, it is encouraged to use the extra vegetables in other meals or for
snacking.

4. There are also recipes with protein powder as an ingredient. Protein

powders can be bought by the serving or in a big container. It is recommended
purchasing the container if it is something you plan on using past the 28 Day
Meal Plan, if not, then finding single servings may be best.

5. Many of these recipes call for fresh herbs like cilantro and basil. To save
money it is recommended getting the herbs as a small plant. They are very easy
to maintain and don’t cost much.

6. Lastly, always check the fridge and pantry before you head out to the
grocery store with your list to make sure there are no left overs.
 GROCERY LIST - WEEK 1

Fruits & Vegetables Nuts & Seeds

3 Bananas 1 Cup of Almonds
7 Avocados 3 Tbsp of Chia Seeds
1/2 Cup of Guacamole
1 Lemon Baking Supplies
1 Lime 1/2 Cup of Almond Flour
7 Cups of Spinach 1/2 Cup of Shredded Coconut
8 Cups of Kale 2 Tbsp of Raw Cacao Powder
1 Small Spaghetti Squash 8 Medjool Dates
2 Sweet Potatoes
1 Head of Cauliflower Condiments
1 Head of Broccoli Organic Coconut Oil
2 Red Bell Peppers Extra Virgin Olive Oil
1 Cucumber 1 Can of Coconut Milk
10 Stalks of Asparagus 3 Cups of Almond Milk
1 Carrot 1 Can of Diced Tomatoes
1 Cup of Sugar Snap Peas 1/4 Cup of Paleo Mayonnaise
2 Stalks of Celery 2 Tbsp of Tahini
1/2 Cup of Green Onions 2 Tbsp of Coconut Aminos
1 Red Onion
3 Onions Herbs & Spices
3 Cloves of Garlic Ground Paprika
Garlic Powder
Meat, Eggs & Seafood Onion Powder
32 oz of Chicken Breast Cayenne Powder
14 Eggs Ground Turmeric
4 Slices of Bacon Ground Cumin
8 oz of Beef Sirloin Strips Ground Ginger
18 oz of Salmon Filet
100 g of Smoked Salmon Extra
1 Can of Tuna 1 Sheet of Nori
3 Servings of Vanilla Protein
 GROCERY LIST - WEEK 2

Fruits & Vegetables Nuts & Seeds

3 Bananas 3 Tbsp + 1/4 Cup of Chia Seeds
3 Cup of Raspberries 1/4 Cups of Sesame Seeds
3 Avocados 1/4 Cups of Sunflower Seeds
2 Limes
3 1/2 Cups of Spinach Baking Supplies
3 TBSP of Fresh Basil 1/2 Cup of Almond Flour
1 Sweet Potato
4 Zucchinis Condiments
1 Head of Broccoli Organic Avocado Oil
1 Small Head of Cauliflower 2 Cans + 1/2 Cup of Coconut Milk
1 Red Bell Pepper 3/4 Cup + 2 Tbsp of Coconut Aminos
7 Carrots 1/4 Cup + 3 Tbsp of Almond Butter
1 Small Cucumber 1/4 Cup of Tomato Paste
5 Tomatoes
10 Mushrooms Herbs & Spices
1 Cup of Bean Sprouts Italian Seasoning
1/2 Cup Green Onions Herb Mix Seasoning
2 Red Onions
3 Onions Extra
6 Cloves of Garlic 3 Servings of Vanilla Protein Powder

Meat, Eggs & Seafood

16 oz of Chicken Breast
18 Eggs
8 oz of Thin Turkey Breast
450 g of Ground Turkey
1 lb. of Ground Pork
8 oz of Beef Sirloin Strips
450 g Ground Beef
8 oz of Shrimps
 GROCERY LIST - WEEK 3

Fruits & Vegetables Nuts & Seeds

4 Bananas 1 Cup of Walnuts
5 Avocados
1/2 Cup of Guacamole Baking Supplies
1 Lemon 1 Cup of Dried Apples
7 Cups of Spinach 1/2 Cup of Almond Flour
2 Cups of Kale 1/2 Cup + 2 Tbsp of Raw Cacao Powder
1 Small Spaghetti Squash 8 Medjool Dates
2 Sweet Potatoes
1 Head of Cauliflower Condiments
1 Head of Broccoli 1 Can of Coconut Milk
3 Red Bell Peppers 3 Cups of Almond Milk
1 Cucumber 1 Can of Diced Tomatoes
10 Stalks of Asparagus 1/4 Cup of Almond Butter
1 Carrot 2 Tbsp of Tahini
1 Cup of Sugar Snap Peas 2 Tbsp of Coconut Aminos
2 Stalks of Celery
6 Mushrooms Extra
1/2 Cup of Green Onions 1 Sheet of Nori
2 Red Onions 3 Servings of Chocolate Protein Powder
3 Onions
3 Cloves of Garlic

Meat, Eggs & Seafood

32 oz of Chicken Breast
11 Egg
4 Slices of Bacon
8 oz of Beef Sirloin Strips
12 oz of Salmon Filet
100 g of Smoked Salmon
1 Can of Tuna
 GROCERY LIST - WEEK 4

Fruits & Vegetables Nuts & Seeds

3 Bananas 1 Cup of Walnuts
3 Cups of Blueberries 1/4 Cup of Almonds
1 Cup of Berries 1/4 Cup of Pumpkin Seed
1 Avocado 1/4 Cup of Chia Seeds
2 Cups of Spinach
1 Sweet Potato Baking Supplies
4 Zucchinis 1 Cup of Dried Apples
1 Head of Broccoli 1/2 Cup of Coconut Chips
2 Cups of Cauliflower Rice 1/2 Cup of Almond Flour
1 Red Bell Pepper 1/2 Cup + 2 Tbsp of Raw Cacao Powder
1 Large Carrot 1 Tbsp of Maple Syrup
1 Cup Diced Cucumber 1 tsp of Vanilla Extract
2 Tomatoes 8 Medjool Dates
10 Mushrooms
1 Cup of Bean Sprouts Condiments
1/2 Cup Green Onions 4 Can of Coconut Milk
2 Red Onions 3 Cups of Almond Milk
3 Onions 1 Can of Diced Tomatoes
6 Cloves of Garlic 1/4 Cup of Almond Butter
2 Tbsp of Tahini
Meat, Eggs & Seafood 2 Tbsp of Coconut Aminos
16 oz of Chicken Breast
1 Egg Extra
8 oz of Thin Turkey Breast 1 Sheet of Nori
450 g of Ground Turkey 3 Servings of Chocolate Protein Powder
8 oz of Beef Sirloin Strips 3 Servings of Vanilla Protein Powder
450 g Ground Beef
8 oz of Shrimps