October Week 3


Choose one per day from each category–recipe links are highlighted. Enjoy!

breakfast
Paleo pancakes with blueberries or peaches
(Use canned pumpkin or ripe bananas)

Scrambled egg veggie burrito in Nori wrap

Fresh fruit (peaches, berries, etc) and 3 pieces of natural bacon or ham

Smoothie–cucumber, kale, blueberries, flax or almond milk, vanilla, cinnamon, protein powder

1 apple with 2 Tbsp of nut butter

Veggie and sweet potato stir fry–use bacon, egg and/or sausage, and (cooked or leftover from dinner) sweet potato, and any veggies

lunch

Tuna, egg or chicken salad wrap with lettuce or Nori

Monster salad of mixed veggies with cooked chicken breast chopped up, olive oil and lemon juice, fresh herbs

Leftover salmon salad

Deli natural meat rolls full of veggies and avocado

Leftover Thai lettuce wraps from dinnerdinner

Salmon Salad on a bed of arugula red, black or white quinoa with 1 Tbsp butter

Grilled halibut, salmon, tuna, or your choice of wildcaught fish with lemon, large serving of garlic broccolini with 1 tbsp grass fed butter (brown garlic in pan with butter, add veggies and cook)

Lettuce wraps with ground beef or turkey

Grass fed ground beef or bison with sugar free, natural spaghetti sauce and black bean or gluten free pasta-or use spaghetti squash

Grilled chicken breasts, sea salt pepper and Italian seasoning, grilled asparagus with butter and lemon, cauliflower mashed potatoes

Thai turkey meatballs with red curry sauce and steamed fresh green beans

Grass fed burgers on grill, served with avocado and bacon on lettuce leaves with tomato

snacks

Kale chips with tahini dressing

Raw cheese and cut up veggies or half sliced apple

1/4 cup Nuts and fresh blueberries

Beef or turkey jerky and cut up veggies

4 Rolled up natural deli meat with avocado slices

1-2 Boiled eggs

dessert

Optional!
Dark chocolate with fresh berries

Herb tea with stevia

Fresh fruit with handful of nuts

Bowl of fresh berries with a drizzle of balsamic vinegar
and 1 tsp maple syrup

Paleo blackberry tart

shopping_list
Produce

asparagus
bunch of large leaf kale
1-2 containers of blueberries
1-2 containers of blackberries (for tart)
2-3 peaches
2 bananas
2 lemons, 2 limes
baby arugula or other salad greens
1 cucumber
cilantro
veggies for breakfast and thai lettuce wraps and salads: red, yellow or green pepper, onions, mushrooms
2 medium zucchini
1 large ripe tomato
2 apples
broccoli or broccolini
bunch of carrots
2 avocados
1 head leaf lettuce for wraps
1 small fennel bulb
2 red onions
garlic
small thumb of ginger root
spaghetti squash for spaghetti or black bean pasta

Meat, Fish, Poultry

1 lb ground beef
3 lb ground turkey
natural bacon, ham or sausage
natural turkey deli meat
halibut, salmon, tuna or other wild caught fish to grill

Misc.

Eggs
grass fed butter
1-2 cans tuna
2-3 cans sockeye salmon
tahini (sesame butter)
capers
natural mayonnaise
dill weed
nutritional yeast (optional)
Nori wraps
almond, flax or coconut milk
Maple syrup
fish sauce, red curry paste, coconut milk in can

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