THIS WEEK'S PALEO RECIPES

& SHOPPING LIST

by Julie SimpsonHealthy Way By J

ABOUT THIS WEEK'S PALEO MENU

If you’re constantly on the go and healthy eating isn’t always an option — Julie Simpson is here to help you.

After being diagnosed with psoriasis, Julie found that paleo not only cleared up her skin, it also made her

feel better and helped get rid of that weight she’d been trying to lose.

She gets that staying on track can be hard when you have a full time job, but she’s here to help you plan out

quick and easy meals.

If you live in a place where it´s not easy to get access to paleo approved products such as Coconut Aminos,

Marinara sauce etc., we would like to offer full disclosure - this week´s recipes include a few of those. Swap

those dishes out or plan on making ingredient substitutions or homemade versions of the products listed! 

Let's go!

By Julie Simpson

DAY 1Breakfast Lunch

Acai Bowl - 1 Serving

2 frozen acai packets

1/4 cup almond milk

1/2 banana

3/4 cup of mixed berries

1/4 cup granola

2 tbsp coconut flakes

Add acai packets, almond

milk, banana, and 1/2 cup

of the mixed berries, into a

blender. Blend until

everything is mixed

together.

Pour into a bowl and add

the remaining mixed

berries, granola and

coconut flakes on top.

Click here to order your paleo-specific ingredients

Kale Caesar salad - 1 Serving

1 chicken breast

1 tsp extra virgin olive oil

1 pinch salt

1 pinch pepper

2 tbsp caesar dressing (made

with avocado oil)  - e.g. primal

kitchen

3 cups mixed greens

1 tbsp shredded parmesan

cheese

1 tsp red pepper flakes

Using a pastry brush, rub olive oil on both

sides of the chicken breast. Sprinkle a

pinch of salt and pepper on both sides.

Add the chicken onto a grill and grill for

3-5 minutes per side (or until it is not pink

in the middle).

Once chicken is done grilling, slice it up 

into thin slices and set aside.

Add 2-3 cups of mixed greens into a

small bowl. Add 2 tbsp of the caesar

dressing & marinade to the greens. Cover

the bowl with a plate and shake the

greens together until the dressing is

mixed in.

Add in the sliced grilled chicken,

parmesan cheese, and red pepper flakes.

Snack

DinnerBy Julie Simpson

DAY 1

Watermelon Salsa - 6 Servings

1 Watermelon / 1/4 cup red onion (diced) / 2 tbsp diced jalapeños / 1/4 cup mint 

(chopped) / Fresh lime juice

Dice the watermelon into very small pieces. Add into a big mixing bowl. Add in the red

onion, jalapeños, mint, and fresh lime juice. Mix together. 

Eggroll in a bowl - 4 Servings

2 tbsp sesame oil

6 green onion diced green and white separated

1/2 cup red onion

5 garlic cloves minced

450 g ground turkey

1 tsp ground ginger

2 tbsp Sriracha sauce

400 g bag of coleslaw mix (or any asian salad

mix)

3 tbsp coconut aminos or liquid aminos/soy

sauce

1 tbsp rice vinegar

1/4 tsp salt and pepper

Spicy Mayo Sauce & Garnish

1/4 cup avocado oil mayo

1-2 tbsp Sriracha sauce

Black sesame seeds

green parts of green onion 

Heat sesame oil in a skillet on medium high heat. Once the pan is heated, add in the white parts

of the green onion (set green parts aside for later), red onions and garlic. Sautee for a couple

minutes until the onions begin to soften.

Add the ground turkey, ginger, and Sriracha sauce into the skillet with the onions. Stir

continuously until the ground turkey is browned on the edges.

Add in the coleslaw mix, coconut aminos, rice vinegar, and salt and pepper. Stir until well

combined. Continue to stir until cabbage is tender.

Spicy Mayo & Garnishes

Spoon some of the egg roll mixture into a bowl.

In a smaller bowl, mix together mayo and 1-2 tbsp Sriracha sauce. Put into a sandwich zip loc

bag. Snip off the corner of the bag. Drizzle spicy mayo over egg roll in a bowl. Add garnishes as

desired

LunchHoney Mustard Chicken Salad - 4 Servings

Honey Mustard Sauce

1/2 cup Raw honey - melted Or regular honey

3 tbsp whole grain mustard

3 tbsp dijon mustard

Salad

4 chicken breasts

1 head romaine lettuce chopped

2 cups grape tomatoes sliced

450 g can sweet corn

1 avocado sliced

1/4 cup sliced red onion

By Julie Simpson

DAY 2

Mix together melted raw honey, whole grain mustard, and dijon mustard

in a zip loc bag (or medium sized bowl). Set aside 1/4 of the dressing

marinade to use for the dressing later. Place chicken into the bag/bowl of

the remaining 3/4 of dressing and make sure the sauce is covering the

chicken completely. Refrigerate for at least 15 minutes. While the chicken

is marinating, make the salad bowls. Add in chopped romaine lettuce,

diced grape tomatoes, sweet corn, sliced avocado, and sliced red onion

evenly between 4 bowls. Grill marinated chicken 2-3 per side. Slice the

chicken into pieces, and add chicken evenly into the bowls. Add the

remaining honey mustard dressing on top!

Snack Dinner

Cucumbers and Salsa & Hummus - 1 Serving

1/2 cucumber cut into slices

1 tbsp hummus

1 tbsp salsa (no added sugars)

Mix together salsa and hummus and dip

cucumbers into hummus/salsa mixture. 

Slow cooker Thai peanut chicken - 6

Servings

900 g boneless skinless chicken breasts

1 cup diced white onion

3 minced garlic cloves

1 cup canned coconut milk

3/4 cup Natural peanut butter

1/4 cup coconut aminos

2 tbsp rice vinegar

1 tsp toasted sesame oil

2 tsp ground ginger

1/2 tsp red pepper flakes

Garnishes (optional) - chopped non-salted

peanuts, diced fresh cilantro, red pepper

flakes, sesame seeds

Chop the chicken breasts into bite size

pieces and add both the chicken and the

onion into the bottom of the slower

cooker.

In a bowl, whisk together the rest of the

ingredients to make the sauce. Pour the

sauce over the chicken and onions in the

slow cooker.

Put the slow cooker on LOW for 4.5 hours

(or until the chicken is throughly cooked).

Serve over cauliflower rice (or any rice of

your choosing) and add garnishes if you so

choose

By Julie Simpson

DAY 2

Breakfast

LunchZoodles and Meatballs - 4 Servings

4 zucchini squash

450 g ground turkey

1/4 cup onion diced

1 tbsp italian seasoning

1 tbsp onion powder

1 tbsp garlic powder

2 cups paleo approved Marinara

Sauce

1 tbsp extra virgin olive oil

Frittata - 6 Servings

1 tbsp EVOO

1 cup spinach

1/4 cup white onion

(diced)

1/4 cup green pepper

(diced)

1/2 cup tomatoes

(diced)

Bacon, cooked and

cut into small pieces

- to taste

10-12 eggs

By Julie Simpson

DAY 3Preheat oven to 190

C.

In a large skillet

(oven safe), add the

olive oil and put onto

medium high heat.

Once the skillet is

heated, add in the

onions and green

peppers and stir for

3-4 minutes.

Add in the spinach,

tomatoes, 

and cooked bacon

pieces. Stir until the

spinach has been

wilted.

In a separate small

bowl, add eggs and

stir until they are

scrambled together.

Add the scrambled

eggs into the skillet

with the veggies

until it makes a

pancake like

form.Turn the skillet

off.  Place the skillet

right into the oven

for 15 minutes

Combine ground turkey, diced onions, italian seasoning, onion powder and garlic

powder into a big bowl. Kneed throughly with your hands, making sure everything is

mixed in.

Roll the ground turkey into 1 inch sized meatballs.

Add olive oil into a skillet, and put the heat on medium high. Once the skillet is heated,

add the rolled meatballs.

Heat the meatballs 4-5 minutes per side, until edges of meatballs are browned (and the

middles are no longer pink).

While the meatballs are cooking, spiralize the zucchinis with a spiralizer into zoodles.

Take the meatballs out of the skillet once fully cooked. Put the zoodles into the same

skillet that the meatballs were cooked in. Stir for about 3-4 minutes until they start to

turn al dente. Turn skillet to low.

Add in Rao's Marinara Sauce to the skillet with the zoodles. Stir until everything is mixed

through.

Add zoodles into a bowl, add meatballs on top.

SnackDinnerApples & peanut butter  - 1 Servings

Ingredients

1 Apple, sliced

2 tbsp peanut butter 

1 can fire roasted diced

tomatoes

1 garlic clove minced

1 tbsp balsamic vinegar

1 tbsp olive oil

Pinch of salt and pepper

By Julie Simpson

DAY 3Preheat oven to 190 C.

On a large cookie sheet,

place asparagus.Sprinkle

the garlic, balsamic

vinegar, salt and pepper

over the asparagus. Stir to

make sure all the 

asparagus has been

covered.

Place the cookie

sheet into the oven

for 15-20 minutes, or

until the asparagus is

crispy. Cut stalks into

halves.

Put the olive oil into

a large skillet and put

on medium-high

heat.

Slice the Chicken

sausage into 1 inch

bite size pieces. Once

the skillet is heated,

add the chicken

sausage into the pan.

Stir the chicken

sausage for 6-8

minutes.

Add in the cooked

asparagus, fire

roasted tomatoes,

and cooked chickpea

fusilli. Stir together

until everything is

mixed thoroughly.

Chickpea Pasta & Chicken

Sausage - 2 Servings

1 package chicken

sausage  

1 bunch of asparagus

1 cup cooked chickpea

fusilli 

Snack

Breakfast LunchVery Berry Smoothie -

2 Servings

1 cup spinach

1 cup frozen berries

1 scoop vanilla protein

powder

1 cup almond milk

1/2 cup fresh strawberries

Add in spinach, frozen

berries, vanilla protein

powder, and almond milk

to a blender/nutribullet.

Blend for about 1 minute.

Add in fresh strawberries,

and blend for 30 more

seconds. Add more

almond milk if need for

consistency.

Skinny Chicken Salad -

4 Servings

1 Rotisserie Chicken

3 tbsp Avocado Oil Mayo

(e.g. from Primal Kitchen)

1 tbsp Sliced Almonds

1 tbsp dried cranberries

1/4 Cup Diced Celery

1/8 cup Diced Onion

Take off all the skin from

the rotisserie chicken first,

and then place the

chicken into a big bowl

Shred the chicken with

your fingers (or forks)

making sure there are no

bones.

Add chopped celery,

onion, dried cranberries,

sliced almonds, and mayo

to the shredded chicken.

Mix all the ingredients

together until thoroughly

mixed. Your skinny

chicken salad is ready to

go! Make sure to keep

refrigerated.  

By Julie Simpson

DAY 4

DinnerChicken Riced Cauliflower and Broccoli Casserole - 6 Servings

1 tbsp avocado oil (or olive oil)

2 chicken breasts

1 tsp italian seasoning

3 cups riced cauliflower cooked

3 cups broccoli florets raw

1/4 cup green chilis

Cream Sauce

1 can coconut milk

1 cup chicken broth

1/4 cup nutritional yeast

1 tbsp italian seasoning

1 tsp poultry seasoning

1 tsp sea salt

1 egg

1 cup almond flour

Preheat oven to 200 C. Grease a 23x23 cm baking dish with avocado oil.

Dice chicken breasts into bite sized pieces and add to a preheated skillet on

medium high heat. Add 1 tsp of Italian seasoning to the chicken. Stir periodically.

While the chicken is cooking, add the riced cauliflower, broccoli, and green chilis to

the baking dish.

Once the chicken is done cooking, add the chicken to the baking dish. Stir

everything together in the baking dish.

In a medium sized sauce pan, whisk together all the cream sauce ingredients (NOT

the egg or flour). Bring to a boil, then simmer.

In a small cup, whisk the egg and add to the sauce, stirring continuously.

Next, whisk in the flour and continue to simmer and whisk util the sauce starts to

thicken and there are no clumps (about 2-3 minutes). Don't want the sauce too

thick.

Pour the sauce over the casserole. Put the casserole in the oven for 45 minutes, or

until the edges are browned. 

By Julie Simpson

DAY 4

LunchGreek Salad - 1 Serving

1 cup cooked quinoa

2 cups greens such as

spinach

1/2 cup diced tomatoes

1/2 cup diced cucumbers

1/2 cup chickpeas

1/4 cup diced red onion

1/4 cup feta cheese

2 tbsp EVOO

Fresh lemon juice

Salt & pepper 

In a small, add all

ingredients and mix

together thoroughly. 

By Julie Simpson

DAY 5

Dinner

Grilled Balsamic Chicken and Edamame Spaghetti -

4 Servings

450 gchicken breasts

1/2 cup balsamic vinaigrette dressing

200 g edamame spaghetti

1 tbsp garlic ghee butter

2 cups spinach

1 cup mushrooms

400 g diced tomatoes with green chilis canned

1 tbsp avocado oil

Marinate the chicken breasts in the balsamic

vinaigrette dressing in the fridge for at least 15 minutes,

longer if you can. Once chicken is done marinating,

add the chicken to the grill 2-3 minutes per side until

throughly cooked (and not pink on the inside).

Bring a pot of water to a boil on medium-high heat.

Once boiling add in the edamame spaghetti. Stir

occasionally. Once spaghetti is al dente (6-8 minutes),

turn heat off and run the pasta under cold water in a

colander.

While the pasta is cooking, add garlic ghee butter to a

skillet on medium high heat. Add in the mushrooms

and sautee the mushrooms for approx 5 minutes.

Add in the spinach and canned diced tomatoes with

the mushrooms. Add in the avocado oil and stir

together until the spinach is wilted. Turn heat down to

low.

Add in the edamame spaghetti and mix everything

together until veggies are completely mixed through.

Add in the grilled chicken and stir.

*You can always add spaghetti into a bowl and add the

veggies and chickens on top without mixing together!

By Julie Simpson

DAY 5

BreakfastLunch

Coffee Mug Scrambled Eggs - 1 Serving

1/8 cup spinach

1/8 cup diced green peppers

1/8 cup diced onions

1/8 cup chopped mushrooms

2-3 eggs

Place all veggies into a large coffee mug

(microwave safe).

Put 2-3 eggs in with the veggies. Use a fork

to whisk together.

Place in microwave for 30 seconds, and stir.

Place back in the microwave for another

30-45 seconds.

Chicken and Bean Salad - 2 Servings 

1/2 cup cooked chicken (cut into small pieces)

1/4 cup lima beans

1/4 cup kidney beans

1/4 cup chick peas

1/4 cup black beans

1/4 cup diced cucumbers

1/4 cup diced red peppers

1/8 diced sun-dried tomatoes

2 tbsp balsamic vinegar

1 tbsp olive oil

Splash of fresh lemon juice

By Julie Simpson

DAY 6

Lunch

DinnerOne Pan Cauliflower

Gnocchi & Sausage - 4

Servings 

700 g cauliflower gnocchi 

1/4 cup water

1 tbsp garlic ghee butter

250 g package Chicken

Sausage Cut into bite

sized pieces

1/2 cup white onion diced

1/3 cup dry white wine

1 cup canned coconut

milk

420 ml can diced

tomatoes

2 cups spinach

1/2 cup parmesan cheese

pinch salt and pepper

Empty cauliflower

gnocchi into a large skillet.

Add in 1/4 cup of water,

cover and and cook on

medium high heat until

heated through and water

is evaporated (about 6-8

minutes).

By Julie Simpson

DAY 6

Add in 1 tbsp of garlic

ghee butter to skillet and

stir the gnocchi for about 1

minute.

Add in sliced chicken

sausage and diced onion

to the pan and stir

everything for about 5

minutes, or until onion

starts to soften.

Add in dry white wine and

let cook for about a

minute.

Stir in the canned diced

tomatoes and coconut

milk. Once the sauce

starts to bubble, cover the

pan and reduce the heat

to medium. Cook for

about 5 minutes.

Uncover the pan, give it a

good stir, and let it cook

for another few minutes,

or until the sauce has

thickened to your liking.

Stir in the spinach, and

parmesan cheese. Once

spinach is wilted and

cheese is melted through,

turn off the heat. Sprinkle

over salt and pepper for

added taste. Serve

immediately

Breakfast LunchBest Damn Lettuce Wraps - 4 Servings

1 tbsp Extra Virgin Olive Oil

450 g Ground turkey

1/4 cup Diced Green peppers

1/8 cup Diced Onions

3 tbsp Coconut Aminos  - Or low sodium soy

sauce

3 tbsp Organic Hoisin Sauce

1 tbsp Sesame oil

1 tbsp Rice Vinegar

1 tbsp Real peanut butter

1 tbsp Raw Honey

2 tsp Sweet chili sauce

1/2 tsp Garlic powder

Pinch powdered ginger

Dice up the green peppers and onions and set

aside

Put the olive oil into a large skillet and put it on

medium high

Add the green peppers and onions into the

skillet and sautee for 2-3 minutes

Add the ground turkey in with the peppers and

onions. Stir the mixture until the ground turkey

turns a brown color

While the ground turkey is cooking, whisk

together all sauce ingredients in a small bowl.

 Make sure to sir the turkey occasionally while

creating the sauce mixture.

Once the ground turkey is brown, turn the heat

down to low. Add in the sauce and stir. Add the

ground turkey mixture to a lettuce wrap, or

several wraps, and there you have it! Enjoy!

Banana Chocolate Chip

Muffins - 6 Servings

4 bananas (preferably very

ripe and brown)

1/3 cup coconut oil

1/2 cup honey

2 eggs

1/4 cup unsweetened

almond milk (I prefer to

use vanilla flavored)

1 tsp baking soda

1 tsp vanilla

1/2 tsp salt

1 1/2 cups paleo approved

flour (such as almond

flour)

1 cup paleo approved

choc chips

Preheat oven to 175 C and

grease a 12 cup muffin tin

with non-stick spray.

Mash up the bananas with

a fork in a big bowl.

By Julie Simpson

DAY 7

In a separate small bowl, whisk together the coconut oil and honey.

Add in the eggs and continue to whisk until well combined. Once combined, add into the big bowl with the

bananas. Stir together.

Add in the rest of the ingredients (except the chocolate chips). Stir with a spoon thoroughly.

Add in the chocolate chips at the end and stir together.

Put the mixture into the muffin tins and place into the oven for 18-22 minutes.

Dinner

Paleo Pad Thai - 4 Servings

1 spaghetti squash cooked

450 g chicken breast

cooked

2 tbsp coconut oil

2 eggs

4 tsp coconut aminos

1/2 cup diced onions

1 cup snap peas

Sauce

2 tbsp Lime Juice

1 garlic clove minced

1/2 tsp red pepper flakes

1 tbsp coconut aminos

1/4 tsp powdered ginger

1/2 tsp rice vinegar

1/4 cup peanut butter

(only ingredient should be

the nut, no sugar)

1/4 cup coconut milk

Sauce

Blend all the ingredients

together  EXCEPT coconut

milk until well blended.

Scrape down the sides.

Add in coconut milk.

Blend until smooth. Put

the sauce into the fridge

until needed.

By Julie Simpson

DAY 7

Pad Thai

Scramble 2 eggs in a small

bowl with coconut aminos

Add 1 tsp of coconut oil to

a skillet, put on medium

high heat. Once melted,

add in scrambled eggs,  so

it forms a pancake like

form. Turn the heat down

to medium, and put a lid

on top for 2-3 minutes.

Flip sides and do another

2-3 minutes with the lid

on.

Once both sides of the

"pancake" are browned,

remove it from the skillet

and put onto a cutting

board. Cut the pancake

into small pieces.

Using the same skillet that

you used for the eggs, add

1 tsp of coconut oil and

turn back on to medium

high heat. Add diced

onions and snap peas.

Sautee for 2-3 minutes

until they soften and are

crisp.

Add in the spaghetti

squash, chicken, and cut

up egg, and mix together

until everything is heated

through.

Take the "sunshine sauce"

out of the fridge, and add

to the pad thai. Mix

throughly. 

Veggies, Herbs & FruitOrganic when possible.

We are listing here the ingredients for all the recipes, with weight & quantity variations based on a specific

dish. Feel free to modify within your own paleo lifestyle and considerations!

Banana - 1 ea

Mixed berries - 1 cup

Mixed greens - 3 cups

Watermelon - 1 ea, small

Red onion - 5 medium

Green onions - 6 ea

White onion - 8 medium

Jalapeños - 2 ea

Fresh mint - 1 bunch

Lime - 4 ea

Lemon - 2 ea

Cole slaw mix or any asian

salad mix - 400 g

Tomatoes - 1/2 cup sliced

Grape tomatoes - 2 cups

sliced

Avocado - 1 ea

Cucumber - 2 ea, large

Zucchini - 4 ea

Apple - 1 ea

Asparagus - 1 bunch

Spinach - 7 cups

Strawberries - 1/2 cup

Celery - 1 stalk

Riced cauliflower - 3 cups

Broccoli florets - 3 cups

Green chilis - 1 cup

Romaine Lettuce - 1 head

Garlic - 1 head

Mushrooms - 2 cups

Lima beans - 1/4 cup

Kidney beans - 1/4 cup

Black beans - 1/4 cup

Red bell pepper - 1 ea

Sun dried tomatoes - 1/8 cup

diced

Bananas - 4, very ripe

Spaghetti squash - 1 ea 

Snap peas - 1 cup

By Julie Simpson

SHOPPING LIST

Nuts & Seeds

Paleo approved granola - 1/4 cup (or

make at home)

Sesame seeds - a handful

Peanuts - a handful

Sliced almonds - 1 tbsp

DairyParmesan cheese - 1 cup

Feta cheese - 1/4 cup

Beverages & TinsCanned sweet corn - approx. 450 g

Coconut milk full fat - 4 cans

Almond milk - 1 L

Chicken broth - 1 cup

Paleo approved marinara sauce - 2

cups

Fire roasted diced tomatoes - 1 can

Chickpeas - 1 can

Canned diced tomatoes 

 2 x 400 g approx.

Healthy Fats

Avocado oil

Extra virgin olive oil

Toasted sesame oil

Ghee

Coconut oil

Meat, Fish, Eggs & Poultry

Chicken breast - 7 ea + 900 g + 2 x

450 g

Ground turkey - 3 x 450 g 

Chicken sausage - 2 packets

Rotisserie chicken - 1 + 1/2

Egg - 8 ea

Grass fed/pasture raised

or organic when

possible

SweetenersHoney, raw - 1 1/2 cup

Dark chocolate chips 

Condiments & Spices Good Quality Sea Salt

Freshly Ground Black Pepper

Red Pepper flakes

Primal approved Caesar dressing - 1

bottle

Ground ginger

Sriracha sauce - 2 tbsp

Coconut aminos (or soy sauce)

Rice vinegar

Honey Mustard Sauce

Whole Grain Mustard

Dijon Mustard

Paleo approved hummus - 1 tbsp

Paleo approved salsa - 1 tbsp

Italian seasoning

Onion powder

Garlic powder

Balsamic vinegar 

Balsamic vinaigrette dressing

Avocado oil mayonnaise

Poultry seasoning

Quinoa - 1 cup cooked

Vanilla extract 

Organic Hoisin sauce

Sweet chili sauce 

VariousFrozen acai packets - 2

Frozen berries - 1 cup

Coconut flakes - 2 tbsp 

100% peanut butter - 3 cups

Chickpea fusili - 1 cup cooked

Vanilla protein powder - 1 scoop

Dried cranberries - 1 tbsp

Nutritional yeast - 1/4 cup

Coconut Flour - 1 cup 

Edamame spaghetti - 200 g

Cauliflower gnocchi - 700 g

White wine - 1 cup, dry

Baking soda 

Paleo approved flour, such as

almond flour - 1 1/2 cup

By Julie Simpson

SHOPPING LIST