7/30/2019 Free Paleo Diet Meal Plan 1.11.13
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MONDAY 14 TUESDAY 15 WEDNESDAY 16 THURSDAY 17 FRIDAY 18 SATURDAY 19 SUNDAY 20
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
SNACKS SNACKS SNACKS SNACKS SNACKS SNACKS SNACKS
DESSERTS DESSERTS DESSERTS DESSERTS DESSERTS DESSERTS DESSERTS
Chicken and
Sweet Potato
Chowder
Tuscan Turkey
Meatloaf
Curried Shrimp
and Spinach
Zesty Italian
Brunch Bak e
Chile Verde
Chicken
Enchiladas
Grain Free
Coconut Flour
Tortillas
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Recipe
Ingredients
1 large chicken breast (cubed)
1 medium sweet potato(es)
1 small white onion (diced)
2 fresh garlic clove(s) (minced)
2 1/2 cup(s) chicken broth
2 teaspoon(s) tarragon
1 teaspoon(s) dried thyme
2 tablespoon(s) butter
1/4 cup(s) heavy cream
Directions
CHICKEN AND SWEET POTATO CHOWDER
Source: http://thingsmybellylikes.com/2012/09/25/chicken-sweet-potato-chowder/
Course: Dinner
Approximate Preparation Time: 10 Min
Approximate Cooking Time:30 Min
Serves:2
1. Melt the butter in a large saucepan over a medium to low heat. Gently fry the onion, garlic and chicken pieces.
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2. After about five minutes add the sweet potato, stir then pour in the broth.
3. Leave to simmer for 25 minutes. Add the herbs, stir and let simmer for another five minutes.
4. Take it off the heat and stir in the cream. Serve immediately.
Recipe Added: 1 year ago
Updated:1 year ago
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11/13 PrimalPal : Recipe
Recipe
Ingredients
1 tablespoon(s) coconut flour
1 small handful fresh parsley (chopped)
1/4 cup(s) sun dried tomatoes (chopped)
2 fresh garlic clove(s) (minced)
2 large egg(s) (beaten)
2 tablespoon(s) coconut milk
1/2 cup(s) feta cheese (crumbled)
1 1/2 teaspoon(s) sea salt
1 teaspoon(s) black pepper
1 pound(s) ground turkey
Directions
TUSCAN TURKEY MEATLOAF
Source: http://paleoamore.com/tuscan-turkey-meatloaf/
Course: Dinner
Approximate Preparation Time: 10 Min
Approximate Cooking Time:45 Min
Serves:4
1. Preheat the oven to 375 degrees F.
2. Rub a 9 by 5-inch loaf pan with coconut oil.
3. In a large bowl, stir together the coconut flour, parsley, sun-dried tomatoes, garlic, eggs, milk, feta, salt, and pepper. Add the
turkey and gently stir to combine.
4. Carefully pack the meat mixture into the prepared pan and bake until the internal temperature registers 165 degrees F on an
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instant-read thermometer, about 45 minutes.
5. Remove from the oven and let rest for 5 minutes.
Recipe Added: 7 days ago
Updated:7 days ago
7/30/2019 Free Paleo Diet Meal Plan 1.11.13
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11/13 PrimalPal : Recipe
Recipe
Ingredients
2 pound(s) shrimp
2 tablespoon(s) ghee
1 large onion(s) (chopped)
2 teaspoon(s) curry powder
2 tablespoon(s) tomato paste
1/2 cup(s) chicken stock
1 cup(s) coconut milk
2 cup(s) baby spinach (shredded)
1 to taste sea salt
1 to taste black pepper
Directions
CURRIED SHRIMP AND SPINACH
Source: http://paleodietlifestyle.com/curried-shrimps-and-spinach/
Course: Dinner
Approximate Preparation Time: 15 Min
Approximate Cooking Time:10 Min
Serves:4
1. Heat a large skillet over a medium-low heat and cook the onion in the ghee, butter or coconut oil until it begins to soften, about
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3 minutes.
2. Season to taste with sea salt and freshly ground black pepper, stir in the curry powder and continue cooking for a minute.
3. Place mixture in a blender or a food processor, add the tomato paste as well as the chicken stock and coconut milk. Process or
blend until smooth.
4. Pour the mixture back in the skillet and bring to a simmer.
5. Add the shrimps and spinach and cook, covered, for about 5 minutes, until the shrimps are just cooked.
Recipe Added: 1 year ago
Updated:1 year ago
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11/13 PrimalPal : Recipe
Recipe
Ingredients
3 large roasted red peppers (halved)
1/2 medium yellow onion (sliced)
1 medium zucchini (sliced)
1 cup(s) mushrooms (chopped)
1 teaspoon(s) oregano
1 teaspoon(s) garlic powder
4 large egg(s)
1/2 pound(s) italian sausage
1 to taste black pepper
1 to taste salt
1 teaspoon(s) parsley
Directions
ZESTY ITALIAN BRUNCH BAKE
Source: http://www.whatigather.com/2012/03/zesty-italian-brunch-bake.html
Course: Breakfast
Approximate Preparation Time: 10 Min
Approximate Cooking Time:45 Min
Serves:4
1. Preheat oven to 350 F
2. If peppers are stored in oil, rinse and pat dry with a paper towel to soak up any moisture.
3. Line the bottom of a glass 8''x8'' baking dish with sliced peppers
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4. Sprinkle onions on top of peppers
5. Layer sliced zucchini over onions
6. Place mushroom slices over zucchini
7. Heat a small to medium pan over medium heat
8. Add ground beef or sausage to pan and brown, about 5 minutes. Stir in spices.
9. Drain beef or sausage and pour into baking dish, evenly covering mushrooms
10. Mix eggs in a separate bowl and pour evenly into baking dish (I like to shake it around a bit to make sure everything is covered)
11. Bake at 350 F for 45 to 50 minutes, until eggs are cooked through.
Recipe Added: 1 year ago
Updated:1 year ago
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11/13 PrimalPal : Recipe
Recipe
Ingredients
1 pound(s) chicken breast(s)
6 tablespoon(s) extra virgin olive oil
1/4 large yellow onion (chopped)
4 fresh garlic clove(s)
1 1/2 tablespoon(s) sea salt
1 fresh serrano chili
CHILE VERDE CHICKEN ENCHILADAS
Source: http://www.againstallgrain.com/2012/01/23/chile-verde-chicken-enchiladas-scd-primal/
Course: Dinner
Approximate Preparation Time: 1 Hr 0 Min
Approximate Cooking Time:15 Min
Serves:5
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1 small pablano pepper
1 cup(s) monterey jack cheese
1/2 cup(s) sour cream
1/2 cup(s) queso fresco (crumbled)
DirectionsFor the C hicken
1 lb. chicken breasts
2 tablespoons grapeseed oil (or olive oil)
1/4 yellow onion (finely chopped)
1 garlic clove, chopped
1 teaspoon sea salt
1. Heat 2 tablespoons oil in a deep skillet.
2. Saute onions and garlic until soft.
3. Add the chicken breasts seasoned with 1 teaspoon of salt, browning each piece on both sides.
4. Set aside until sauce is finished.
For the sauce
1.5 lb. tomatillos, husked and rinsed
1 Serrano chili
1 small pablano pepper (roasted, then seeds and skin removed)
3 garlic cloves, chopped
1/8 cup grapeseed oil (or olive oil)
1 tablespoon sea salt
1. In a saucepan, combine the tomatillos and Serrano chilies with enough water to cover.
2. Bring to a boil over medium-high heat, and cook for 15 minutes.
3. Roast the Pablano chili under the broiler and turn until all sides are blackened. Remove from oven and place in a plastic bag for
15 minutes (the steam in the bag will help to remove the skin).
4. Remove the chili from the bag and peel the skin off. Cut it in half, and remove all of the seeds. Place the chili in a food processor.
5. Drain the tomatillos, garlic, and chilies and add to a food processor. Process until a smooth sauce forms.
6. Heat the oil in the saucepan until smoking.
7. Quickly add the tomatillo sauce, stirring constantly, until the sauce bubbles.
8. Reduce the heat to low and cook until the sauce starts to thicken, about 5 minutes more.
9. Add the 1 Tbs. salt.
10. Add the chicken to the sauce and simmer for 45 minutes until it is cooked through.
11. Remove chicken and shred on a cutt ing board.
12. Remove 1 cup of the sauce and reserve on the side.
13. Add the chicken back to the sauce and adjust seasonings to your liking.
14. Leave on low while you assemble the enchiladas.
For t he enchiladas
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2 tablespoons oil
1 cup shredded monteray jack cheese
8-10 Grain Free Tortillas (You Must Make These Separately)
1/2 cup cashew sour cream
1/2 cup crumbled Queso Fresco
1. Preheat oven to 350 degrees.
2. Fill each tortilla with chicken mixture and a pinch of cheese. Roll up and carefully flip the roll over so the seam is down.
3. Place into a greased casserole dish.
4. Continue with the remaining tortillas, placing them close together in the dish. If you have extra chicken or broken tortillas, you
can use them to fill in the sides of the dish.
5. Top with the reserved sauce and remainder of the cheese.
6. Bake the enchiladas for 15 minutes and all the cheese on top is melted. Serve immediately topped with cashew sour cream and a
sprinkle of Queso Fresco.
Recipe Added: 1 year ago
Updated:1 year ago
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11/13 PrimalPal : Recipe
Recipe
Ingredients
1/2 cup(s) coconut flour
1/2 teaspoon(s) baking powder
1/4 teaspoon(s) sea salt
16 large egg white(s)
3/4 cup(s) almond milk
Directions
GRAIN FREE COCONUT FLOUR TORTILLAS
Source: http://www.againstallgrain.com/2011/05/04/grain-free-tortillas/
Course: Lunch
Approximate Preparation Time: 10 Min
Approximate Cooking Time:10 Min
Serves:4
1. Mix all of the ingredients in a non-reactive bowl.
2. Let sit for 10 minutes so the coconut flour can soak up some of the moisture, and then whisk again. The batter should be runnier
than that of pancakes, about the same as a crepe batter.
3. Heat a non-stick skillet over medium high heat and spray with oil or melt enough butter to coat the bottom and sides of pan.
4. Pour 1/4 cup of the batter into the pan, swirling the pan while you pour to ensure the bottom is coated and the tortilla is thin.
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5. Once the bottom looks set (about 1 minute), carefully release the sides of the tortilla with a rubber spatula and turn over and
cook for another minute.
6. Spray the pan again, and repeat above steps until all the batter is used. Layer the tortillas on a plate and set aside until youre
read to fill them and bake.
Recipe Added: 1 year ago
Updated:1 year ago
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11/13 PrimalPal : Print Shopping List
ww.primalpal.net/printshoppinglist/7
Shopping List
[A] Grain Free CoconutFlour Tortillas
[B] Chile Verde ChickenEnchiladas
[C] Zesty Italian BrunchBake
[D] Curried Shrimp andSpinach
[E] Chicken and SweetPotato Chowder
[F] Tuscan Turkey Meatloaf
Recipe Key
Herbs And Spices
Black Pepper 1 Teaspoon(s) , 2
To Taste [F,D,C]
Curry Powder 2 Teaspoon(s) [D]
Dried Thyme 2 Teaspoon(s) [E]
Fresh Parsley (Chopped) 1 Small
Handful [F]
Garlic Powder 1 Teaspoon(s) [C]
Oregano 1 Teaspoon(s) [C]
Parsley 1 Teaspoon(s) [C]
Salt 1 To Taste [C]
Sea Salt 1 Teaspoon(s) , 1
Tablespoon(s) , 1 To Taste [A,F,B,D]
Tarragon 4 Teaspoon(s) [E]
Fats And Oils
Extra Virgin Olive Oil 6
Tablespoon(s) [B]
Dairy
Butter 4 Tablespoon(s) [E]
Egg White(s) 16 Large [A]
Egg(s) 4 Large [C]
Egg(s) (Beaten) 2 Large [F]
Feta Cheese (Crumbled)
Cup(s) [F]
Ghee 2 Tablespoon(s) [D]
Heavy Cream Cup(s) [E]
Monterey Jack Cheese 1 Cup(s)
[B]
Queso Fresco (Crumbled)
Cup(s) [B]
Sour Cream Cup(s) [B]
Pantry
Produce
Baby Spinach (Shredded) 2
Cup(s) [D]
Garlic Clove(s) 4 Fresh [B]
Garlic Clove(s) (Minced) 6 Fresh
[F,E]
Mushrooms (Chopped) 1 Cup(s)
[C]
Onion(s) (Chopped) 1 Large [D]
Pablano Pepper 1 Small [B]
Roasted Red Peppers (Halved) 3
Large [C]
Serrano Chili 1 Fresh [B]
Sun Dried Tomatoes (Chopped)
Cup(s) [F]
Sweet Potato(es) 2 Medium [E]
White Onion (Diced) 2 Small [E]
Yellow Onion (Chopped)
Large [B]
Yellow Onion (Sliced) Medium
[C]
Zucchini (Sliced) 1 Medium [C]
Meat
Chicken Breast (Cubed) 2 Large
[E]
Chicken Breast(s) 1 Pound(s) [B]
Ground Turkey 1 Pound(s) [F]
Italian Sausage Pound(s) [C]
Seafood
Shrimp 2 Pound(s) [D]
Canned/Jarred
Tomato Paste 2 Tablespoon(s)
[D]
Showing 47 items
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Baking Powder Teaspoon(s)
[A]
Chicken Broth 5 Cup(s) [E]
Chicken Stock Cup(s) [D]
Coconut Flour Cup(s) , 1
Tablespoon(s) [A,F]
Beverages
Almond Milk Cup(s) [A]
Coconut Milk1 Cup(s) , 2
Tablespoon(s) [D,F]
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