Lower Carb (Grain Free) Paleo Diet

Lower Carb (Grain Free) Paleo Diet

Created by Holly Niles, MS, CNS, LDN

http://www.hollyniles.com

Lower Carb (Grain Free) Paleo DietHolly Niles, MS, CNS, LDN

Hello,

This is a great meal plan with a shopping list. Use this a easy weekend meal prep tool!

Happy Monday!Holly

Holly Niles, MS, CNS, LDN

Holly Nileshttp://www.hollyniles.com

Lower Carb (Grain Free) Paleo Diet7 days

Mon Tue Wed Thu Fri Sat Sun

Bell Pepper Egg Cups

Blackberries

Bell Pepper Egg Cups

Blackberries

Smoked SalmonWrapped Avocado

Smoked SalmonWrapped Avocado

Smoked SalmonSalad

Cauliflower, Kale &Sausage Bowl

Cauliflower, Kale &Sausage Bowl

Zucchini CarrotSouffle Muffins

Brazil Nuts Zucchini CarrotSouffle Muffins

Brazil Nuts Zucchini CarrotSouffle Muffins

Toasted Walnuts Toasted Walnuts

Slow Cooker Beef &Butternut SquashSoup

Slow Cooker Beef &Butternut SquashSoup

One Pan Salmon withRainbow Veggies

One Pan Chicken,Radishes & Broccoli

One Pan Olive PestoPork Chops

Grilled BruschettaChicken

Grilled Asparagus

CauliflowerShepherd's Pie

Celery with SunflowerSeed Butter


Celery with SunflowerSeed Butter


Carrots & Guacamole Carrots & Guacamole Carrots & Guacamole

Greek Chicken Salad

Simple AvocadoSalad

One Pan Salmon withRainbow Veggies

One Pan Chicken,Radishes & Broccoli

One Pan Olive PestoPork Chops

Grilled BruschettaChicken

Grilled Asparagus

CauliflowerShepherd's Pie

15 Minute GrilledSteak with Mint Pesto

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Lower Carb (Grain Free) Paleo Diet7 days

Mon Tue Wed Thu Fri Sat Sun

Calories 1615

Fat 95g

Carbs 90g

Fiber 30g

Sugar 35g

Protein 116g

Cholesterol 702mg

Sodium 2702mg

Vitamin A 30133IU

Vitamin C 268mg

Calcium 453mg

Iron 14mg

Calories 1419

Fat 78g

Carbs 89g

Fiber 28g

Sugar 35g

Protein 102g

Cholesterol 633mg

Sodium 1215mg

Vitamin A 30206IU

Vitamin C 526mg

Calcium 485mg

Iron 13mg

Calories 1471

Fat 91g

Carbs 71g

Fiber 26g

Sugar 27g

Protein 105g

Cholesterol 311mg

Sodium 913mg

Vitamin A 4774IU

Vitamin C 457mg

Calcium 371mg

Iron 8mg

Calories 1628

Fat 117g

Carbs 57g

Fiber 24g

Sugar 18g

Protein 98g

Cholesterol 311mg

Sodium 1264mg

Vitamin A 4199IU

Vitamin C 181mg

Calcium 395mg

Iron 12mg

Calories 1608

Fat 111g

Carbs 68g

Fiber 25g

Sugar 22g

Protein 92g

Cholesterol 467mg

Sodium 1826mg

Vitamin A 26153IU

Vitamin C 84mg

Calcium 393mg

Iron 14mg

Calories 1708

Fat 114g

Carbs 87g

Fiber 33g

Sugar 25g

Protein 102g

Cholesterol 523mg

Sodium 2322mg

Vitamin A 38103IU

Vitamin C 218mg

Calcium 529mg

Iron 18mg

Calories 1916

Fat 135g

Carbs 94g

Fiber 33g

Sugar 25g

Protein 100g

Cholesterol 486mg

Sodium 3332mg

Vitamin A 37102IU

Vitamin C 471mg

Calcium 551mg

Iron 19mg


Lower Carb (Grain Free) Paleo Diet63 items

Fruits

4 1/4 Avocado

2 cups Blackberries

1 1/16 Lemon

1 1/2 Lime

1/2 Navel Orange

Breakfast

2 tbsps Maple Syrup

Seeds, Nuts & Spices

1/2 cup Brazil Nuts

1 1/2 tsps Greek Seasoning

1 1/2 tsps Ground Flax Seed

1 1/2 tsps Hemp Seeds

1 1/2 tsps Italian Seasoning

1/2 tsp Red Pepper Flakes

1 1/2 tsps Sea Salt

0 Sea Salt & Black Pepper

1 tbsp Slivered Almonds

2/3 cup Walnuts

Vegetables

1 1/2 cups Asparagus

2 tbsps Basil Leaves

5 cups Broccoli

3 cups Butternut Squash

7 1/2 Carrot

1 head Cauliflower

5 stalks Celery

3 3/4 cups Cherry Tomatoes

1/4 Cucumber

3 1/4 Garlic

1 cup Green Beans

3 cups Kale Leaves

1 Leeks

2 tbsps Mint Leaves

1 1/2 cups Mixed Greens

1 1/2 cups Mushrooms

2 tbsps Parsley

2 cups Radishes

2 Red Bell Pepper

1 1/16 cups Red Onion

1 1/2 Tomato

1 3/4 Yellow Bell Pepper

1/2 Yellow Onion

1/2 Zucchini

Boxed & Canned

2 cups Beef Broth

Baking

1/2 cup Almond Flour

3/4 tsp Baking Powder

2 tbsps Coconut Flour

2 tbsps Nutritional Yeast

1 1/2 tsps Vanilla Extract

Bread, Fish, Meat & Cheese

1 1/2 lbs Chicken Breast

8 ozs Extra Lean Ground Turkey

4 ozs Ny Striploin Steak

8 ozs Organic Chicken Sausage

8 ozs Pork Chop

10 ozs Salmon Fillet

5 1/4 ozs Smoked Salmon

8 ozs Stewing Beef

Condiments & Oils

1/3 cup Avocado Oil

1 1/2 tbsps Balsamic Vinegar

1 cup Black Olives

1 1/2 tsps Coconut Aminos

2 tbsps Coconut Oil

2/3 cup Extra Virgin Olive Oil

1/4 cup Pitted Kalamata Olives

1/4 cup Sunflower Seed Butter

Cold

9 Egg


Amount per serving

Bell Pepper Egg Cups3 ingredients · 20 minutes · 2 servings

Directions

1. Preheat oven to 425ºF (218ºC).

2. Slice pepper in half and carve out the seeds.

3. Crack an egg into the cavity of each half and bake on a baking sheet for 10 to 15minutes, depending on how you like your eggs. Remove from oven and season with seasalt and black pepper to taste. Enjoy!

Notes

More FlavourRoast the red pepper in the oven before cracking the egg into them.

Added TouchSprinkle with cheese during the last 2 minutes.

Serve it WithToast for dipping or our Grain-Free Flax Bread.

More ProteinIf it is a large bell pepper, fill remaining space with egg whites for added protein.

Ingredients

2 Red Bell Pepper

4 Egg

Sea Salt & Black Pepper (to taste)

Nutrition

Calories 175 Cholesterol 372mg

Fat 10g Sodium 147mg

Carbs 8g Vitamin A 4266IU

Fiber 3g Vitamin C 152mg

Sugar 5g Calcium 64mg

Protein 14g Iron 2mg


Amount per serving

Blackberries1 ingredient · 5 minutes · 2 servings

Directions

1. Wash and enjoy!

Ingredients

2 cups Blackberries

Nutrition


Fat 1g Sodium 1mg




Protein 2g Iron 1mg


Amount per serving

Smoked Salmon Wrapped Avocado2 ingredients · 5 minutes · 2 servings

Directions

1. Slice the avocado and wrap each slice with the smoked salmon. Transfer to a plate andenjoy!

Ingredients

1 Avocado

3 1/2 ozs Smoked Salmon (sliced)

Nutrition








Amount per serving

Smoked Salmon Salad6 ingredients · 15 minutes · 1 serving

Directions

1. Hard boil the eggs by placing them in a small pot of cold water. Bring to a boil over highheat. Once boiling, remove them from heat. Cover and let stand for 12 minutes. Transferto a bowl of ice water to cool. Once cool, peel and slice into halves.

2. Combine all ingredients into a large bowl and toss gently before serving. Enjoy!

Notes

Extra Topping SuggestionsCucumber, tomato, capers, hemp hearts, feta, pumpkin seeds or sunflower seeds.

No Smoked SalmonReplace with the protein of your choice.

No Avocado OilUse Extra Virgin Olive Oil instead.

Ingredients

1 Egg

1 1/2 cups Mixed Greens

1 3/4 ozs Smoked Salmon (sliced)

1/4 Avocado (sliced)

1 tbsp Avocado Oil


Nutrition








Amount per serving

Cauliflower, Kale & Sausage Bowl7 ingredients · 40 minutes · 2 servings

Directions

1. Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.

2. Toss the cauliflower florets with half of the avocado oil, lay in a single layer on the bakingsheet, and sprinkle with salt and pepper to taste. Roast for 30 minutes, or until goldenbrown, tossing halfway through.

3. While the cauliflower is roasting, heat the remaining avocado oil in a small skillet overhigh heat. Add the kale and saute for 1 to 2 minutes until crispy. Sprinkle with sea salt totaste, and transfer to bowl.

4. Add sausages to the skillet and cook for 5 to 10 minutes, turning frequently. While thesausages are cooking, bring a small saucepan of water to a boil and poach the eggs.

5. To assemble, divide cauliflower and kale between bowls. Slice and add sausages,avocado, and top with an egg. Enjoy!

Notes

Plant-BasedUse chickpeas or tempeh instead of sausage, and skip the egg.

Ingredients

1/2 head Cauliflower (chopped into florets)

2 tbsps Avocado Oil (divided)


3 cups Kale Leaves (chopped)

8 ozs Organic Chicken Sausage

2 Egg

1 Avocado

Nutrition








Amount per serving

Zucchini Carrot Souffle Muffins12 ingredients · 45 minutes · 5 servings

Directions

1. Preheat oven to 350ºF (177ºC). Grease a muffin tin or line with muffin cups.

2. In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanilla extract.

3. Add dry ingredients to the wet mixture and combine thoroughly.

4. Add grated carrot and zucchini. (Note: If too wet, add more coconut flour. If too dry, add1 tbsp of warm water at a time.)

5. Using a handheld or stand mixer, whisk egg whites until stiff peaks form. Gently fold eggwhites into batter.

6. Scoop batter into muffin cups and bake for 35 minutes or until a toothpick comes outclean. Let cool before serving.

Notes

Make it as a LoafLine a loaf pan with parchment paper and bake it as a loaf instead of muffins.

Ingredients

2 tbsps Maple Syrup

2 Egg (separated)

2 tbsps Coconut Oil (melted)

1 1/2 tsps Vanilla Extract

1/2 cup Almond Flour

2 tbsps Coconut Flour

3/4 tsp Baking Powder

1 1/2 tsps Ground Flax Seed

1 1/2 tsps Hemp Seeds

1/8 tsp Sea Salt

1/2 Carrot (grated)

1/2 Zucchini (grated)

Nutrition






Protein 6g Iron 1mg


Amount per serving

Brazil Nuts1 ingredient · 5 minutes · 2 servings

Directions

1. Divide into bowls and enjoy!

Ingredients

1/2 cup Brazil Nuts

Nutrition


Fat 22g Sodium 1mg




Protein 5g Iron 1mg


Amount per serving

Toasted Walnuts1 ingredient · 15 minutes · 2 servings

Directions

1. Preheat oven to 350ºF (177ºC) and spread the walnuts across a baking sheet lined withparchment paper. Toast in the oven for 5 to 10 minutes, tossing at the halfway point.

2. Remove from oven, let cool and enjoy!

Notes

Extra FlavourSprinkle with sea salt or spices of your choice.

Ingredients

2/3 cup Walnuts (shelled)

Nutrition


Fat 23g Sodium 1mg




Protein 5g Iron 1mg


Amount per serving

Slow Cooker Beef & Butternut Squash Soup4 ingredients · 8 hours · 2 servings

Directions

1. Heat a skillet over medium heat. Add the beef and cook for 2-3 minutes, to brown.

2. Add the beef, butternut squash and broth to your slow cooker and cook on low for 8hours or on high for 4 hours.

3. Season with sea salt to taste. Divide into bowls and enjoy!

Notes

Vegan & VegetariansUse vegetable broth and chickpeas instead of beef.

LeftoversRefrigerate in an airtight container up to 3 days.

Ingredients

8 ozs Stewing Beef (chunks)

3 cups Butternut Squash (peeled and cubed)

2 cups Beef Broth

1/8 tsp Sea Salt (to taste)

Nutrition


Fat 8g Sodium 723mg






Amount per serving

Celery with Sunflower Seed Butter2 ingredients · 5 minutes · 2 servings

Directions

1. Spread sunflower seed butter across celery sticks (about 1 tbsp per celery stalk). Happymunching!

Notes

No CeleryUse cucumber instead

Ingredients

4 stalks Celery (sliced into sticks)

1/4 cup Sunflower Seed Butter

Nutrition


Fat 18g Sodium 64mg




Protein 6g Iron 1mg


Amount per serving

Carrots & Guacamole4 ingredients · 5 minutes · 3 servings

Directions

1. Peel and slice carrots into sticks.

2. Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt.

3. Dip the carrots into the guac & enjoy!

Notes

Spice it UpAdd chili flakes, salsa and/or chopped cilantro to the guacamole.

Ingredients

6 Carrot (medium)

1 1/2 Avocado

1 1/2 Lime (juiced)

1/3 tsp Sea Salt (or more to taste)

Nutrition






Protein 3g Iron 1mg


Amount per serving

Greek Chicken Salad10 ingredients · 45 minutes · 1 serving

Directions

1. Combine the Greek seasoning, lemon juice, and 1/4 of the olive oil in a shallow bowl orziploc bag. Add the chicken breasts and marinate for 20 minutes or overnight.

2. Preheat a grill or skillet over medium heat. Remove chicken from the marinade and cookfor 10 to 15 minutes per side, or until chicken is cooked through.

3. While the chicken is cooking, make the salad by combining the cherry tomatoes,cucumbers, red onion, olives, balsamic vinegar, remaining olive oil, salt, and pepper. Mixwell.

4. Divide the salad and chicken between plates. Enjoy!

Notes

More CarbsMix quinoa into the salad or serve with roasted potatoes.

Cheese LoverSprinkle with feta cheese.

No Greek SeasoningUse Italian seasoning instead.

Ingredients

1 1/2 tsps Greek Seasoning

1/4 Lemon (juiced)

1 tbsp Extra Virgin Olive Oil

5 ozs Chicken Breast (boneless, skinless)

3/4 cup Cherry Tomatoes (halved)

1/4 Cucumber (diced)

1 tbsp Red Onion (finely diced)

1/4 cup Pitted Kalamata Olives (chopped)

2 1/4 tsps Balsamic Vinegar


Nutrition








Amount per serving

Simple Avocado Salad5 ingredients · 5 minutes · 1 serving

Directions

1. Combine all ingredients in a bowl. Toss and serve immediately. Enjoy!

Notes

No LemonUse lime juice or apple cider vinegar instead.

Less SpicyOmit the red pepper flakes.

Serve it WithOur Grilled Bruschetta Chicken, Thai Turkey Burgers with Almond Carrot Slaw or HerbedPork Roast with Sweet Potato Mash.

Ingredients

1/2 Avocado (cubed)

1 1/2 tsps Extra Virgin Olive Oil

1/16 Lemon (juiced)

1/2 tsp Red Pepper Flakes

1/8 tsp Sea Salt

Nutrition






Protein 2g Iron 1mg


Amount per serving

One Pan Salmon with Rainbow Veggies9 ingredients · 40 minutes · 2 servings

Directions

1. Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.

2. Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on the sheetpan. Drizzle the vegetables with olive oil. Brush the salmon with the coconut aminos,orange juice and zest. Sprinkle everything with salt and pepper to taste.

3. Place in the oven and bake for 30 minutes, or until salmon is fully cooked.

4. Divide between plates and enjoy!

Notes

More CarbsServe with rice or quinoa.

VeganUse tofu steaks or roasted chickpeas instead of salmon.

LeftoversKeeps well in the fridge for 2 to 3 days.

Ingredients

2 cups Cherry Tomatoes

10 ozs Salmon Fillet

1 Yellow Bell Pepper (sliced)

2 cups Broccoli (chopped into small florets)

1/2 cup Red Onion (sliced into chunks)

2 tbsps Extra Virgin Olive Oil

1 1/2 tsps Coconut Aminos

1/2 Navel Orange (zested and juiced)


Nutrition








Amount per serving

One Pan Chicken, Radishes & Broccoli6 ingredients · 40 minutes · 2 servings

Directions

1. Preheat oven to 375ºF (191ºC) and line a baking sheet with foil. Place chicken breastsin the middle of the sheet, sprinkle with sea salt and black pepper (if desired), and topwith sliced lemon.

2. Toss the radishes and broccoli with avocado oil and sea salt. Add veggies to the pan,around the chicken. Bake for 30 minutes, or until chicken is cooked through.

3. To serve, divide chicken and veggies between plates, and squeeze lemon juice over top.Enjoy!

Notes

LeftoversKeep covered in the fridge up to 3 days.

Ingredients

10 ozs Chicken Breast


1/2 Lemon (sliced into rounds)

2 cups Radishes (quartered)

3 cups Broccoli (chopped into florets)

2 tbsps Avocado Oil

Nutrition








Amount per serving

One Pan Olive Pesto Pork Chops8 ingredients · 30 minutes · 2 servings

Directions

1. Preheat oven to 400ºF (204ºC) and line a baking sheet with foil.

2. In a food processor, combine black olives, garlic, olive oil and nutritional yeast until apaste forms. Set aside.

3. Add remaining ingredients to a large mixing bowl. Using your hands, generously coat thepork chops and veggies with your desired amount of olive pesto.

4. Transfer the pork chops and veggies onto the baking sheet in an even layer and bake for25 minutes, or until pork is cooked through. Divide onto plates and enjoy!

Notes

Leftover PestoIf you don't use all the pesto, you can add it to pasta, omelettes, sandwiches, or use as a dipfor veggie sticks and crackers.

StorageRefrigerate in an airtight container up to 3 days.

Ingredients

1 cup Black Olives (pitted, rinsed and patted dry)

1 Garlic (clove)

1/4 cup Extra Virgin Olive Oil

2 tbsps Nutritional Yeast

8 ozs Pork Chop

1 cup Green Beans (stems removed, chopped)

1 cup Cherry Tomatoes

1 Leeks (chopped into 1/2 inch medallions)

Nutrition








Amount per serving

Grilled Bruschetta Chicken8 ingredients · 30 minutes · 2 servings

Directions

1. Preheat the grill to medium heat. Add the chicken breasts, season with sea salt andblack pepper, and cook for about 10 to 15 minutes per side, or until cooked through.

2. In a small bowl, combine the tomatoes, red onion, garlic, basil, olive oil, and balsamicvinegar. Season with sea salt and black pepper to taste.

3. To serve, top the chicken breasts with the bruschetta mix. Enjoy!

Notes

Serve it WithOur Grilled Asparagus or Pan Fried Zucchini Slices. Add rice, pasta, flatbread or quinoa formore carbs.

Cheese LoverSprinkle with feta, goat cheese or shredded mozzarella before serving.

No GrillBake the chicken breasts in the oven at 350ºF (177ºC) for 30 minutes.

Ingredients

8 ozs Chicken Breast


1 1/2 Tomato (medium, diced)

1/4 cup Red Onion (finely diced)

1 Garlic (cloves, minced)

2 tbsps Basil Leaves (chopped)

1 1/2 tsps Extra Virgin Olive Oil

1 1/2 tsps Balsamic Vinegar

Nutrition


Fat 7g Sodium 96mg






Amount per serving

Grilled Asparagus3 ingredients · 15 minutes · 2 servings

Directions

1. Preheat grill over medium-low heat.

2. Toss asparagus in the olive oil. Place asparagus directly on the grill or on a grill mat.Grill for 10 to 12 minutes, rolling at the halfway point.

3. Remove from grill and season with salt. Enjoy!

Notes

No GrillRoast in the oven instead at 425ºF (218ºC) for 12 to 15 minutes.

Ingredients

1 1/2 cups Asparagus (woody ends trimmed)

3/4 tsp Extra Virgin Olive Oil

1/8 tsp Sea Salt (or more to taste)

Nutrition


Fat 2g Sodium 150mg




Protein 2g Iron 2mg


Amount per serving

Cauliflower Shepherd's Pie10 ingredients · 50 minutes · 2 servings

Directions

1. Preheat oven to 350ºF (177ºC).

2. Place cauliflower florets in a medium sized saucepan, cover with water and bring to aboil. Let the florets boil until they are soft, about 15 minutes.

3. While the cauliflower is boiling, heat half of the olive oil in a large frying pan over mediumheat. Add the onions and garlic, cook for 5 minutes or until onions are translucent.

4. Add the meat, and cook until browned.

5. Add the mushrooms, carrots, celery, Italian seasoning, and salt. Continue to cook for afew minutes, until the meat is cooked through. Remove from heat.

6. Drain the cauliflower and discard cooking water. Return the cauliflower to the pot andadd the other half of the olive oil and a sprinkle of salt. Mash well until the cauliflowerbecomes almost like a puree.

7. Transfer the meat mixture to a casserole or pie dish and distribute into an even layer.Top with the cauliflower mash and spread it evenly across the top.

8. Place in the oven and bake for 20 minutes. Turn the oven to a low broil and broil for 10minutes or until golden. Remove from oven and serve. Enjoy!

Notes

Vegan and VegetarianUse cooked lentils instead of ground meat.

Ingredients

1/2 head Cauliflower (chopped into florets)

1 tbsp Extra Virgin Olive Oil (divided)

1/2 Yellow Onion (diced)

1 Garlic (cloves, minced)

8 ozs Extra Lean Ground Turkey

1 1/2 cups Mushrooms (sliced)

1 Carrot (diced)

1 stalk Celery (diced)

1 1/2 tsps Italian Seasoning

1/8 tsp Sea Salt

Nutrition








Amount per serving

15 Minute Grilled Steak with Mint Pesto11 ingredients · 15 minutes · 1 serving

Directions

1. In a food processor, combine the slivered almonds, garlic, mint, parsley, olive oil andlemon juice. Pulse until a thick paste forms. Set aside.

2. Preheat grill to medium heat.

3. Rub steaks generously with sea salt. Place yellow peppers, red onion and steaks on thegrill. Cook for 4 to 5 minutes and then turn. Cook for another 4 to 5 minutes. (Note: Timewill vary depending on temperature. We found 4 minutes per side was great for medium-rare.)

4. Remove veggies and steak from the grill. Toss the veggies in balsamic vinegar anddrizzle with a splash of olive oil. Divide onto plates. Add the steak and top with aspoonful of mint pesto. Enjoy!

Notes

Add CarbsServe with quinoa, brown rice or sweet potato.

Time SaverBlend up the pesto in advance and chop the veggies. Grill the veggies and steak at time ofmeal.

Ingredients

1 tbsp Slivered Almonds

1/4 Garlic (clove)

2 tbsps Mint Leaves (fresh)

2 tbsps Parsley

1 tbsp Extra Virgin Olive Oil

1/4 Lemon (juiced)

4 ozs NY Striploin Steak

1/2 tsp Sea Salt

3/4 Yellow Bell Pepper (de-seeded and slicedinto 1/4's)

1/4 cup Red Onion (sliced into 1/8's)

3/4 tsp Balsamic Vinegar

Nutrition








Lower Carb (Grain Free) Paleo Diet

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