Diet plan 2015.pdf 2

1
`Diet plan
Dr. Yousef Elshrek
Day One
(1245 calories)
Breakfast
Breakfast Sweet Potato Hash – Cut out the regular white potatoes
and go with this sweet potato hash served up with eggs for a nicely
balanced Paleo meal. Sweet potatoes provide beta-Carotene, which
converts to Vitamin A in the body, fueling you through your
morning. They’re also lower on the glycemic index so you can stay
focused and alert and get stuff done.
Breakfast contains as following
One serving of Sweet potato hush contains
1. ½ cup (72 gms)
2. Total calories 235
3. Fat 15.6 gms
4. Carbohydrate 23.2 gms
5. Protein 1.9 gms
One medium egg
1. Weight is around 50 – 54 gms

2
3. Fat 4.37 gms
5. Sugar 0.34 gms
6. Cholesterol 186 gms
7. Protein 5.54 gms
Total calories in breakfast = 235+65 =300 calories
Lunch
Tuna Avocado Lettuce Wraps – The combination of protein from
the tuna, and healthy fats from the avocado make this a fully
satisfying lunch. The avocado also provides you with potassium and
fiber, and it’s important to get your daily fiber while on the Paleo
diet. The wraps cut out the grains and carbs so you get a satisfying
lunch, and feel great all afternoon. No food comas with Paleo, just
pure energy from whole foods so you can be at your best.
Lunch
1. Calories per serving of Tuna Avocado Lettuce Wraps
 Total calories = 204
95 calories of Avocados, California (Haas), (0.33 fruit
without skin and seeds)
42 calories of Tuna, Starkist Chunk White Albacore in
Water (2.5 servings), (0.83 serving)
30 calories of Mayonnaise, regular (mayo), (0.33 tbsp)

3
30 calories of Mayonnaise, regular (mayo), (0.33 tbsp)
4 calories of Celery, raw, (0.67 stalk, medium (7-1/2" - 8"
long))
2 calories of Bib Lettuce, (1.67 leaf, medium)
1 calories of Onions, raw, (0.33 tbsp chopped)
2. One one apple 55 calories
Total calories in lunch =204 + 55 = 249
Snack
Strawberry Fruit Leather – Bring a strip of fruit leather with you
on the go and you’ll feel like a little kid again! And when you make
it yourself you don’t have to worry about what’s in it. There’s
nothing artificial about this fruit leather, and of course no High
Fructose Corn Syrup. Snacking really is fun when you make snacks
that don’t send you off course or leave you feeling lousy.
Strawberry Fruit Leather
2. Carbohydrate 12 gm
3. Sugar 9 gms
 One small fruit 55 calories
Total calories in snake = 100

4
Dinner
Contains
1.Curried Paleo Cauliflower Soup
2.Dill & Lemon Baked Salmon in Parchment
3.Balsamic Green Bean Salad
Curried Paleo Cauliflower Soup – Have a bowl of this soup as a
precursor to dinner, or serve it alongside the salmon and green
beans. It’s the sort of soup that will get you salivating as it simmers,
and will signal your digestive juices that it’s time to eat. It also
provides you with a serving of cauliflower, a cruciferous vegetable
with several health benefits.
Curried Paleo Cauliflower Soup
Servings: 3-4 person (total calories 1016 )
Per person 255 – 337 calories
Ingredients
1. 2 tbsp olive oil ( 18 calories)
2. 1 onion, chopped (4 calories)
3. 1 large head of cauliflower, cut into florets
 210 calorie

5
 Fat0.84 gms
 Carbohydrate 44.52 gms
 Protein 16.63
4. 3 cups low-sodium chicken stock (20 calories)
5. 1/2 tsp coriander(9 calories)
6. 1/2 tsp turmeric( 4 calories)
7. 1 1/2 tsp cumin( 11 calories)
8. 1 cup full-fat coconut milk (550 Calories)
 Fat 48 gms
 Carbohydrate 7 gms
 Protein 4.56 gms
9. 1/4 cup roasted cashews
 Calories 188.5
 Protein 6 gms
 Fat 15 gms
 carbohydrate 18
10. 2 tbsp fresh parsley, finely chopped
11. Salt and pepper, to taste
Instructions
1. Preheat the oven to 375 degrees F. Spread out the onion and
cauliflower in a single layer on a baking sheet. Drizzle with
olive oil and sprinkle with salt and pepper. Roast for 15-20
minutes until golden, stirring once.
2. Place the cauliflower and onions in a large pot and add the
chicken stock. Stir in the coriander, turmeric, cumin, and a
pinch of salt. Bring to a boil and let boil for 5 minutes. Remove
from heat.
3. Using an immersion blender, puree ingredients in the pot until
smooth. (Alternatively, carefully transfer to a blender.) Stir in

6
the coconut milk and warm the soup to serve. Taste to adjust
seasonings as necessary. Serve with roasted cashews and top
with parsley.
Dill & Lemon Baked Salmon in Parchment – This dish will be the
centerpiece of the meal, and is the sort of satisfying fare you get to
eat on the Paleo diet. Salmon is a highly recommended fish to eat on
Paleo, and provides you with important omega-3s. It is one food that
health experts agree you should have multiple times a week. Go with
wild caught salmon for the best results and to avoid the
contaminants found in farm-raised fish.
Dill & Lemon Baked Salmon in Parchment
Ingredients
1. 2 6-oz. salmon fillets
2. 2 zucchini, halved lengthwise and thinly sliced
3. 1/4 red onion, thinly sliced
4. 1 tsp fresh dill, chopped
5. 2 slices lemon
6. 1 tbsp fresh lemon juice
7. Extra virgin olive oil, for drizzling
8. Salt and freshly ground pepper
Instructions
1. Preheat the oven to 350 degrees F. Prepare two large pieces of
parchment paper by folding them in half to crease. Then open
the papers and lay flat.

7
2. On one side of the crease, place half of the zucchini, red onion,
dill, and one lemon slice. Drizzle with olive oil and sprinkle
with salt and pepper. Place a salmon fillet on top and drizzle
with the lemon juice. Season with salt and pepper. Repeat with
the second piece of parchment paper and remaining
ingredients.
3. Fold the parchment paper over the salmon to close, making a
half-moon shape. Seal the open sides by folding small pleats in
the paper. Place the parchment packets on a rimmed baking
sheet and bake for 15-20 minutes until the salmon is opaque.
Serve warm.
Notes
Total calories = 119 for two serving
For one serving = 60
Balsamic Green Bean Salad – The tartness of the balsamic green
beans goes well with the dill and lemon from the salmon. Always
remember to get your vegetables on Paleo, and to lean towards
getting more vegetables than meat with each meal. Our ancestors
would have viewed meat as a treat and relied on vegetation to see
them through, so always fuel up with veggies.
Balsamic Green Bean Salad
1. 76.9 gms
2. Calories 89
3. Fat 6.5gms
5. Sugar 1.4 gms

8
6. Protein 3.5
Snake
One small fruit 55 calories
Total calories 1245 for 1st
day as following
1. Breakfast = 300 calories
2. Lunch = 249 calories
3. Snake =100 calories
4. Dinner =541 calories
5. Snake = 55 calories

9
Day Two
(1169 calories)
Breakfast
Balsamic Green Bean Salad – This is like a quiche redefined,
without any unnecessary ingredients, but plenty of flavor and
nutrition. Broccoli is the poster child for healthy food, and supplies
fiber to get your day off on the right foot and meet part of your daily
fiber requirement. Eggs supply protein which powers you through
till lunch.
Balsamic Green Bean Salad
1. ¾ cup
2. Calories 77
3. Fat 5gms
4. Cholesterol 5gms
5. Carbohydrate 7 mgs
6. Protein 3 gms
Ingredients
1. 1 1/2 lbs green beans, trimmed and cut to 3 inch long pieces
2. 1/2 red onion, finely chopped

10
3. 3 tbsp olive oil
4. 2 tbsp balsamic vinegar
5. 1/3 cup chopped walnuts
6. Salt and pepper to taste
Instructions
1. Bring a pot of salted water to a boil. Add the green beans and
blanch for 2-3 minutes. The beans should be just barely cooked
through and still crisp. Prepare a large bowl of ice water while
the beans are cooking. Remove beans from hot water and place
into ice bath to stop the cooking. Drain.
2. Place the green beans and red onion in a large bowl. Toss in
the olive oil to coat. Sprinkle in the balsamic and season with
salt and freshly ground black pepper. Top with chopped
walnuts to serve.
Snake
One apple small size = 55 calories
Lunch
Meatball Sandwich – You may get a bit messy with this meatball
sandwich which gets rid of the bread and uses zucchini instead. Be
sure to have a supply of napkins on hand. This meaty midday
reprieve will make you feel like you’re not on a diet at all, and
without the grain and gluten from a regular sandwich, you’ll be able
to get stuff done after lunch.
Calories per Ingredient

11
Here are the foods from food nutrition database that were
used for the nutrition calculations of this recipe.
Calories per serving of Meatball Sandwich
230 calories of Meatballs, Frozen, (3 oz)
118 calories of Blimpie Wheat Sub Roll (approx. 6), (0.50
serving)
72 calories of Mozzarella Cheese, part skim milk, (1 oz)
36 calories of Spaghetti/Marinara Sauce (tomato sauce),
(0.25 cup)
Nutrition Facts
Servings Per Recipe: 2
Serving Size: 1 serving
Amount Per Serving
 Calories 455.1
 Total Fat 24.8 g
 Saturated Fat 9.6 g
 Polyunsaturated Fat 0.6 g
 Monounsaturated Fat 1.8 g
 Cholesterol 66.4 mg
 Sodium 1,067.1 mg
 Potassium 208.2 mg
 Total Carbohydrate 31.2 g

12
 Dietary Fiber 13.8 g
 Sugars 2.7 g
 Protein 26.3 g
Snack
Energy Bars – Say goodbye to the post-lunch blahs with this energy
bar that will help get you through the rest of your day with ease. It’s
great for those days when you just don’t know where you’ll be when
hunger hits. It’s super portable so you can have it while driving,
even use it to power up before an after-work workout.
Energy Bars
Nutrition Facts
Serving Size 60.3g
Amount Per Serving
Calories 277
Calories from Fat 158
Cholesterol 0mg
Total Carbohydrates 29.1g
Dietary Fiber 5.0gms
Sugars 19.0gms
Protein 6.9gms
One small fruit =55 calories

13
Dinner
Thai Red Curry with Squash – Get all of the taste you’d expect from
a traditional bowl of curry with the right adjustments to make it
totally Paleo friendly. You’ll be amazed at some of the meals you
can have on the Paleo diet. You don’t have to go without, or eat food
that looks or tastes weird. You get to have full-flavored dishes like
this one inspired by some of the tastiest cuisines on the planet.
Vegetarian Thai Red Curry with Squash
Servings: 4 =473.5 calories
For one serving = 118 calories
Ingredients
1. 1 tbsp coconut oil = 120 calories
2. 1 medium yellow onion, diced = 46 calories
3. 1 tsp salt
4. 1 green bell pepper, thinly sliced = 30 calories
5. 4 cloves garlic, minced 0.5 calories = 0.5 calories
6. 1-inch piece fresh ginger, peeled and minced = 30 calories
7. 3 tbsp Thai red curry paste = 10 calories
8. 1 14-oz. can coconut milk = 125 calories
9. 1 tbsp coconut aminos = 5calories
10. 1 large acorn squash, peeled, seeded, and cut into 1-inch cubes = 80 calories
11. 2 tsp lime juice =1 calories
12. 1/4 cup cilantro, choppe = 1 calories
13. Cauliflower rice, for serving = 25 calories

14
Instructions
1. Melt the coconut oil in a large pan over medium heat. Add the
onion and cook for 5-6 minutes, stirring occasionally. Add the
bell pepper, garlic, ginger, and salt and stir to combine. Cook
for an additional minute.
2. Add the curry paste to the pan and cook for about a minute,
stirring to coat the other ingredients. Add in the coconut milk
and coconut aminos and bring to a simmer. Stir in the squash.
Simmer, stirring occasionally, for 15-20 minutes until the
squash is fork-tender. Remove the pan from the heat and stir
in the lime juice. Taste and adjust salt and lime juice as
necessary. Sprinkle with cilantro to serve.
Cauliflower Rice – The only way to serve up a bowl of Thai curry is
with rice, but on Paleo we make it special using cauliflower. That
means fewer carbs and a serving of vegetables to go along with your
squash. Another example of how Paleo has been mislabeled as a
meat-centric diet. Vegetables serve an important function, providing
fiber, vitamins and minerals to supplement meat.
Cauliflower Rice
Servings: 6
Serving Size: 1 cup
Nutritional Information: 35 calories, .3g of fat, 7.3g of
carbohydrates, 3.5g of fiber, 2.8g of protein
Weight Watchers®
Points Plus : 0

15
Ingredients
 1 Head Cauliflower
 Salt and Pepper
 Optional: Olive oil if you will saute it
Instructions
1. Roughly chop the cauliflower into smaller pieces.
2. Chop cauliflower in a food processor until it it broken into
small “rice” like pieces.
3. Option 1: Place the desired serving size in a microwave safe
dish and microwave for 1 1/2 minutes to 3 minutes until it is at
your desired consistency. Add salt and pepper to taste and any
other spices of flavoring.
4. Option 2: Add 1 tsp olive oil to a small pan. Add 1 diced shallot
or 1/4 cup onion and saute until translucent. Add cauliflower
rice and cook for 3-5 minutes until at your desired consistency.
Add fresh herbs, spices, or your other favorite add ins.
Dessert (optional)
Coconut Macaroons – Good luck trying to find another diet
program out there that lets you enjoy macaroons with zero guilt
when you’re done. This recipe creates amazing tasting macaroons
that you can even serve to non-Pales dieters and they won’t know

16
that they’re “diet food”. Wholesome ingredients is the key to great-
tasting desserts.
1. Serving size = 24gm
2. Calories = 97
3. Fat = 3gms
4. Carbohydrate = 17 gms
5. Sugar = 17 gms
6. Protein = 1 gms
Night snake
One small fruit = 55 calories

17
Day Three
Breakfast
Breakfast Burritos – Don’t pull into the golden arches of doom,
make up this delicious breakfast burrito instead and your waistline
and heart will thank you. Avocado, spinach, and a lean protein are
just some of the examples of why this is your new healthy breakfast
go-to item. The tortillas are made grain-free out of eggs so your egg
is built right in.
CALORIES = 270
CALORIES FROM FAT =72
TOTAL FAT =8GMS 12%
SATURATED FAT = 1G 5%
POLYUNSATURATED FAT =0G
MONOUNSATURATED FAT = 0G
CHOLESTEROL = 0MG 0%
SODIUM =540MG 23%
CARBOHYDRATES = 38G 13%
DIETARY FIBER = 6G 24%
SUGARS = 3G

18
PROTEIN = 12G
Lunch
Healthy Paleo Nachos – Nachos are on the menu when you’re on
Paleo, as long as you make them according to our no-longer-top-
secret in-house recipe. Your coworkers will wonder how you eat all
of this amazing looking food but appear to be losing weight. There’s
nothing quite as satisfying as a big plate of nachos, and on the Paleo
diet you’ll actually be helping to shed the pounds, not add them.
Calories 354
Total Fat 14 gms
Saturated 0 gms
Polyunsaturated 0 gms
Monounsaturated 0 g
Trans 0 g
Cholesterol 0 m
Total Carbs 24gms
Dietary Fiber 4 gms
Sugars 0 ggms
Protein 33 gms
Ingredients
1. 2 medium tomatoes, diced and seeded
2. 2 tbsp fresh cilantro, chopped

19
3. 1-2 tbsp lime juice
4. 2 cups guacamole
5. 2 tbsp green onions, chopped
For the sweet potato chips
1. 3 large sweet potatoes
2. 3 tbsp melted coconut oil
3. 1 tsp salt
For the meat
1. 1 medium yellow onion, finely diced
2. 1 tbsp coconut oil
3. 1 green chili, diced
4. 1 lb. ground beef
5. 2 cloves garlic, minced
6. 1 tsp smoked paprika
7. 1/2 tsp ground cumin
8. 1 tbsp tomato paste
9. 12 oz. canned diced tomatoes
10. 1 tsp salt
11. 1/2 tsp pepper
Instructions
1. To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet
potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss
them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet
covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over
and bake for another 10 minutes. For the last ten minutes, watch the chips closely and
pull off any chips that start to brown, until all of the chips are cooked.
2. While the potato chips are baking, start preparing the beef. Melt the coconut oil in a large
skillet over medium heat. Add the onion and chili to the pan and sauté for 3-4 minutes
until softened. Add the ground beef and cook for 4-5 minutes, stirring regularly. Add the
garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine.
Bring the mixture to a simmer and then turn the heat down to medium-low. Cook,
covered, for 20-25 minutes, stirring regularly.
3. Stir the chopped tomatoes, lime juice, and cilantro into the beef mixture. Adjust salt and
pepper to taste. Remove from heat.
4. To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add
the beef mixture into the middle of the circle, and then top with guacamole and green
onions.
Notes

20
1. Servings: 4-6
Snack
Antioxidant Berry Shake – This shake will load you up with
antioxidants which will make you feel good by helping to protect
you from free radicals. Health experts agree that antioxidants play
an important role in helping to support the immune system and
fight off major diseases like cancer and heart disease. No diet would
be complete without a focus on these important nutrients.
Calories 128
Calories from Fat 0
Total Fat 0g 0%
Sodium 8mg 0%
Potassium 344.31mg 10%
Carbohydrates 29.6g 10%
Dietary Fiber 0g 0%
Sugars 25.6g
Protein 1.6g

21
Dinner
Spaghetti Squash Shrimp Scampi – Enjoy the full flavor of shrimp
scampi without worrying that you’re ruining your diet plan. This is
a way to have a restaurant quality dinner in the comfort of your
home and not wonder what’s in your food or how it was made.
Quality control is an important part of the Paleo diet concept, and
learning to make delicious food is key to your success.
NUTRITION DATA
Per serving (recipe serves 3): 240 calories, 26 grams protein, 18 grams carbohydrates (4 grams
fiber), 7 grams fat
Ingredients
1 large spaghetti squash
12 oz. shrimp, peeled and deveined
3 TB light butter (or you can use 1 TB olive oil)
1 TB minced garlic
Salt and coarse ground black pepper, to taste
1 TB basil leaves, chopped (plus extra for garnish if you wish)
2 TB lemon juice
3TB shredded Parmesan cheese
How to Prepare
1. Preheat the oven to 400 degrees F.
2. Place squash in the microwave for about 5 minutes to soften before cutting.
3. Use a sharp knife and cut the squash in half lengthwise. Scoop out the seeds.

22
4. Coat a baking sheet with non-stick cooking spray and place the halves cut side up onto the
sheet. Sprinkle with salt and pepper. Bake in the oven for approximately 45 minutes, or until the
squash is tender when poked with a fork. Remove from oven and set aside until cooled just
enough to handle.
5. Heat a large skillet over medium heat and add butter and garlic. Sauté for a few minutes until
the butter is melted and garlic starts to brown. Add shrimp, salt, pepper, and basil. Cook for 5-6
minutes, or until shrimp is fully cooked through.
6. While shrimp is cooking, scrape the insides of the squash with a fork to shred into strands and
place the shreds in a bowl.
7. Once the shrimp is cooked, remove skillet from heat and add the squash strands and lemon
juice. Toss to coat well.
8. Garnish with additional basil leaves (optional) and sprinkle with Parmesan cheese before
serving. Enjoy!
Honey Balsamic Roasted Brussels Sprouts – A side of Brussels
sprouts goes well with the scampi and provides plenty of fiber.
Brussels sprouts are a cruciferous vegetable that is routinely linked
to anti-cancer benefits. It’s nice to know you’re on a diet that
promotes eating foods that are life-saving, as well as body-
enhancing. Instead of feeling down about eating diet food, Paleo
helps you look forward to eating.
Ingredients
1. ½ lb Brussels sprouts
2. 1 tbsp olive oil
3. 3 tbsp balsamic vinegar
4. 1 tbsp honey
5. 1 tsp garlic powder
6. 1 tsp cayenne pepper
7. sea salt & black pepper, to taste
8. This recipe makes 2 servings
Directions
1. Preheat oven to 450 degrees Fahrenheit. Line a baking sheet with foil and spray with non-
stick cooking spray or spread with a light layer of olive oil.

23
2. Halve the Brussels sprouts. Place in a mixing bowl and add in the olive oil, balsamic
vinegar, honey, and spices. Toss with hands until fully coated.
3. Pour Brussels sprouts onto baking sheet in one layer.
4. Bake for 20 minutes, or until golden brown.
5. Serve and enjoy! I like to sprinkle another bit of sea salt on them before eating.
Nutrition Facts per serving
CALORIES: 153
FAT: 7.5G
SATURATED FAT: 1.1G
CARBS: 20.5G
FIBER: 4.7G
PROTEIN: 4.2G
Garlic Breadsticks – Top off the going out to eat feeling by having a
serving of garlic breadsticks with your savory scampi. Breadsticks
are just one sign that you won’t have to sacrifice a traditional style
meal on Paleo, you simply make adjustments to how the breadsticks
are made and exclude the ingredients that harm you.
Large size
1. 135 calories
2. 5.24 gm fat
3. 18.7 gm carbohydrate
4. Protein 3.18 gm
Dessert (optional)

24
The Best Paleo Brownies – Why settle for the rest when you can
have the best? That’s right, brownies get the green light on Paleo!
And not just any brownies, these brownies could be entered into a
brownie bake-off and still come out on top. That’s because you don’t
need to cut out the essential ingredients that make brownies so
addictive
Nutrition Facts
SERVING SIZE 1 BROWNIE
NUMBER OF SERVINGS 8
AMOUNT PER SERVING
CALORIES 184
CALORIES FROM FAT 40
% DAILY VALUE*
TOTAL FAT 12.4 G 19 %
SATURATED FAT 1.4 G 7 %
TRANS FAT 0 G
POLYUNSATURATED FAT 0.5 G
MONOUNSATURATED FAT 3 G
CHOLESTEROL 55 MG 18 %
SODIUM 15 MG 1 %
POTASSIUM 200 MG 6 %
TOTAL CARBOHYDRATE 18 G 6 %
DIETARY FIBER 5 G 19 %
SUGARS 7 G
OTHER CARBS 0 G
PROTEIN 5.6 G 11 %

25
Day Four
Breakfast
Breakfast Pizza – No leftover cold pizza for you! You get a hot, fresh
pizza to start your day and keep you feeling satisfied until lunch.
This is the sort of meal that will make you wonder if you’re even on
a diet anymore. But this is a real beauty, giving you eggs, bacon,
spinach, and tomatoes for plenty of protein, nutrients, and
antioxidants.
Lunch
Chipotle Chicken Lettuce Wraps – After such a filling breakfast you
won’t need much to keep yourself feeling good, and these chicken
wraps have just the right spice to satisfy. Wrapping it up in lettuce
skips the need for a grain-filled wrap so you’ll have an easier time

26
digesting these after lunch. On the Paleo diet you’ll notice that you
don’t have those mid-afternoon snooze sessions that you did before.
Snack
Cinnamon Apple Chips – Get a cinnamony sweet midday snack and
you will be perfectly ready for dinner when dinnertime arrives. This
is an effective follow-up to the chipotle wraps you had at lunch,
giving you a different flavor for your taste buds, with sweetness
coming from the apples and the flavor that only cinnamon can
provide.
Dinner
Beef and Broccoli Stir Fry – Let’s keep things simple with this
amazing combination of beef and broccoli that rivals the local
Chinese place without things like MSG. Use grass-fed beef and
you’ll be getting more CLA (conjugated linoleic acid) which helps
you burn fat instead of store it. It also helps to eat beef that is more
like the sort of meat that Paleolithic man would have eaten, beef

27
that’s been fed a natural diet instead of processed grains that cows
would not naturally eat.
Cauliflower Rice – Gotta serve up your stir fry with a side of Paleo-
ified rice. It’s remarkably easy to make and you’ll be surprised at
how closely it replicates the real thing. Instead of feeling bloated and
stuffed after eating white rice, you’ll feel full and satisfied with
cauliflower rice. And the bonus is you won’t be hungry again an
hour later.
Dessert (optional)
Grilled Peaches with Coconut Cream – The sweet and sourness of
the peaches is the perfect cap to the beef and broccoli stir fry. We’ve
listed all desserts as optional because it’s really up to you and how
you’re feeling that night. If you’re full and don’t want dessert, don’t
have it. If you feel like you need that little something extra, or want
to finish on a sweet note, go ahead and have it. You don’t need to
wrestle with the choice in your head, just listen to your body.

28
Day Five
Breakfast
Granola – If you’re missing the crunch of your favorite cereal or
granola, this special blend will cure the craving and make you love
Paleo even more. You may have to tinker with breakfast when you
first start up with Paleo and find what suits you best, a big breakfast
or something lighter with a mid-morning snack. Find that sweet
spot where you break your fast without slowing yourself down.
Lunch
Shrimp Fried “Rice” – You’ve probably got leftover cauliflower rice
from the night before, making today the perfect time to make this
delectable dish. While fried rice ordered from the local Chinese
restaurant is likely not health food, when you make it according to
the Paleo diet you’re getting a wholesome dish that is full of protein
and vegetables and healthy coconut oil so you not only get a
delicious lunch to enjoy, your body puts these nutrients to work for
the rest of the day.

29
Snack
Pumpkin Pie Smoothie – This smoothie tastes great anytime of year
and is sure to make you love the rest of your afternoon. Smoothies
make great snacks because they’ll fill you up without making you
feel full, so you can still function at your best, and if you were
having some hunger you won’t anymore.
Dinner
“Pasta” Casserole – Sausage and kale get the starring roles here, but
there’s also spaghetti squash filling in for any pasta you may have
been expecting. You’ll notice that on Paleo you won’t be missing
classic dishes like pasta or spaghetti, you just sub in foods that are
better for you so you get more vitamins and minerals, with fewer
calories and carbs. The end result is a more satisfying meal and
better health.
Balsamic Roasted Cauliflower – Cauliflower never tasted so good!

30
The tangy balsamic vinegar softens the cauliflower up nice while
loading it up with flavor. Roasting vegetables gives them a new
flavor dynamic and if there’s a particular vegetable that you’re not
very fond of, try roasting it before making up your mind completely.
Dessert (optional)
Cookie Bars – This is the last cookie bar recipe you’ll ever need,
even approved by non-Paleo dieters as being ultra-delicious. Other
diet plans make you give up things like cookie bars, or save them for
a cheat meal of free day. There are no cheat meals or free days on
the Paleo diet because it doesn’t bar you from having your favorite
foods or use a ton of willpower to make it through your day or week.

31
Day Six
Breakfast
Pumpkin Pancakes – Pancakes don’t have to get the ax on Paleo,
just be sure to follow our recipe and you’ll be helping yourself
rather than hurting yourself. Can’t say that about most other
pancakes out there, especially those that come from a mix or a
restaurant. It’s good to regain that control over your food and only
feed yourself high quality meals.
Lunch
Taco Salad – This version of taco salad is the perfect light lunch to
keep you cruising after a hearty breakfast. No giant deep fried taco
shell bowl for this salad, just plenty of romaine lettuce which turns a
calorie and fat-laden taco salad into a light, fresh, and still delicious
lunch option. Ground beef provides protein to keep you sustained
right up to your afternoon snack.

32
Snack
Energy Bars – If you made up the first batch of energy bars earlier
in the week, you should still have a stash of them, unless you ate
through them all already! Use one here and you’ll cruise through to
dinner, knocking out any important tasks you have with ease. The
beauty of the Paleo diet is the energy it provides you with to live life
to the fullest and be your authentic self.
Dinner
Roasted Butternut Squash Soup – Start your meal off right with this
soup that provides a full serving of vegetables. Soup from a can may
be convenient, but let’s face it, it often doesn’t live up to the taste
expectation, and it’s loaded with sodium and preservatives. Also it
was likely made quite some time ago and has been sitting in a
metallic can this whole time. Go fresh and experience the difference.

33
Grass-fed Steak with Balsamic Marinade – Using grass-fed beef
makes a world of difference, and so does this marinade. Once you
marinate a steak you’ll likely never go back to not marinating it. It
makes it so much more tender and juicy that a non-marinated steak
just doesn’t cut it anymore. When combined with the butternut
squash soup and the beets and kale mix you’re getting a balanced
and complete Paleo meal.
Rosemary Beets with Garlicky Kale – The beets provide important
antioxidants, while the kale provides phytonutrients and fiber, the
perfect companion to a steak. The misperceptions is that Paleo is
just about eating brontosaurus legs, but it’s actually more focused
on vegetables. The difference is it doesn’t vilify meat, and allows for
many types of meat to be eaten on a regular basis.
Dessert (optional)
Chocolate Mug Cake – Whip up this cake in less time than it takes
to prepare the batter for other cakes. You won’t believe that a cake
that tastes this good can be made in a matter of minutes. This is sure

34
to save you from many a chocolate craving because you can make it
faster than you can get to the store and buy a chocolate candy bar.
Much easier than trying to convince your body that you don’t want
chocolate.
Day Seven
Breakfast
Frittatas – Enjoy a breakfast frittata with no post-breakfast
remorse. Kale and red peppers make it a veggie delight! There’s
bacon in this as well, but you don’t always have to have meat in
every Paleo meal. If you want to leave out the bacon you can and
this will still taste great. It’s always a good idea to follow what
you’re craving and keep your body satisfied.
Lunch
Shrimp Tacos with Homemade Ranch Dressing – Dip these amazing
shrimp tacos in some Paleo ranch and you’ll be transported to a new
dieting dimension. There’s just something fun and novel about
dunking food before eating it, and these tacos harness that and

35
make it a fun lunch to eat. Any diet that lets you have ranch
dressing is one that you have a higher chance of sticking with.
Snack
Kale Chips – Kale chips are the answer to any snack woes you’ve
been having on Paleo. Who needs potato chips? These have all the
crunch you’d expect from a potato chip, while also providing you
with Vitamins A and C as well as minerals and plenty of fiber. You
won’t get that from a bag of commercial potato chips.
Dinner
Slow Cooker Pot Roast – The slow cooker does the heavy lifting, and
all you need to do is tolerate the delicious smells for a few hours. If
you started the Paleo diet on a Monday this will be your Sunday
dinner. Sunday roasts are popular in many places across the globe,
and you may want to make this a tradition in your home as well. It
brings the family together on a meal that is a proven crowd-pleaser.

36
Dessert (optional)
Chocolate Cookies – Top off the day with a few chocolate cookies
and put a checkmark in the box next to “Rock It Out This Week”.
Can you believe you’ve already made it through your first week of a
diet? It’s amazing how good Paleo can make you feel without
making you feel deprived, or that you’re missing out on all of the
good things in life, like chocolate.

37
Day Eight
Breakfast
French Toast – Let’s start week two on the right foot with a classic
breakfast dish made Paleo friendly, including the syrup! That’s
right, instead of just having to go without French toast because of
the no grains rule on the Paleo diet, you just make the bread grain-
free and you’re all set. Maple syrup is a natural source of sweetness
that you can enjoy responsibly on Paleo.
Lunch
Spicy Pepper Chicken Stir Fry – Spice things up with this amazing
chicken stir fry that relies heavily on multi-colored bell peppers.
You can make this quickly in the morning and take it with you to

38
reheat at work. It’s colorful nature makes it more appealing to the
senses, which translates to better tasting meal thanks to the
psychology at work.
Snack
Banana Chocolate Shake – It may taste like a dessert, but it’s the
perfect way to calm down the flames from lunch and hold you over
until dinner. It’s the perfect snack because it provides you with true
energy to burn rather than making you reach for an “energy drink”
or caffeinated beverage to get you through the rest of your day.
Dinner
Stuffed Yellow Squash – These squash get the ground beef
treatment and make for a pretty well-balanced meal. It’s always
good to have a built-in vegetable with your meal, and stuffing a
squash with beef provides just that. The savory flavor of the beef
goes well with the mild flavor of the squash, and this may just end

39
up on your regular dinner rotation. The most successful Paleo
dieters are the ones that have a collection of go-to dinner recipes to
take some of the thought process out of dinnertime.
Garlic Roasted Broccoli – Let’s tip things over to the veggie side of
the scale with this killer broccoli recipe. Eating more broccoli is easy
when it tastes this good, so keep some on hand and don’t be afraid
to add it to any dinner that looks like it needs it. You’ll get a serving
of fiber, which helps keep your digestive system moving.
Dessert (optional)
Lavender Maca Brownies – Make a batch of these brownies and
you’ll have no trouble winning people over to the Paleo side of life.
It’s just a better way of eating than anything else that’s out there.
Try it and you’ll see. Week after week, month after month it’s just
easy to stay on the Paleo diet, especially when you have a mouthful
of brownie.

40
Day Nine
Breakfast
Stuffed Breakfast Peppers – Breakfast is back with these stuffed
peppers that will carry you well into the lunch hour. Take the time
to make yourself a breakfast like this and it will pay dividends all
day long. Waking up earlier is easy on Paleo because the food you’ll
have eaten the day before won’t have a carryover effect to ruin your
morning. Instead you’ll find yourself more in tune with the natural
rhythm of life, up with the sun and raring to go.
Lunch
“Spaghetti” with Meat Sauce – No traditional spaghetti here, just a
serving of meat and veggies that leave you caveman trim. It’s
amazing how many “traditional” meals are ones that lead to weight
gain. It’s no wonder that following the Standard American Diet
leaves so many people overweight and in need of medical assistance.

41
Flip the script and enjoy these classic dishes without jeopardizing
your health.
Snack
Green Kale Smoothie with Mango – The green smoothie craze is
more than just a craze when you’re on Paleo, it’s a way to drink
your vegetables. Mango helps the kale go down, and following our
recipe gives this smoothie just the right flavor so you’ll look forward
to the next time you can have this.
Dinner
Shepherd’s Pie – Once you ditch the white potatoes, Shepherd’s Pie
is a wholesome meal that covers all of your bases. This is another
example of how you can borrow recipes from different countries,
exploring the world without leaving home, and making adjustments
so it’s all healthy. Just knowing you can make a dish like this
quickly and easily takes a lot of stress out of the eating equation.

42
Caesar Salad with Spicy Avocado Dill Dressing – Use a bed of
romaine lettuce, lose the croutons, and top things off with this
dressing for a spicy kick. It’s not going to taste like a traditional
Caesar salad, but you may end up preferring it this way. Paleo is all
about broadening your horizons, not limiting what you can eat to
just a handful of approved items.
Dessert (optional)
No-Bake Walnut Cookies – No bake means you can make this
without involving your oven, but be sure to allot some time to cool
them off. The prep work may be done in just minutes, but it’s going
to be at least 30 minutes in the freezer before you can have one.

43
Day Ten
Breakfast
Savory Breakfast Muffins – Muffins don’t have to be sweet, and
these use eggs as their main ingredients so it’s breakfast in muffin
form. The best part is that they have the portability of a muffin, so
you can grab one and go on your way without having to sit down to
a formal breakfast. Toss one on a paper towel and you don’t even
need a plate and you’ll have a napkin ready when you’re done.
Lunch
Citrus and Herb Chicken – Prepare this the night before and it’s
just 30 minutes in the oven for a filling lunch. We recommend going
with organic free-range chicken so you’re not getting all of the

44
hormones and drugs that are pumped into conventional chickens to
get them to grow faster and to keep them from getting sick while
they’re all caged up and living on top of each other. They’ll also be
fed organic feed free of herbicides, pesticides, and GMOs.
Snack
Sweet Potato Chips dipped in Ketchup with a Kick – This snack
provides the crunch of potato chips but provides fiber and
antioxidants. The ketchup is optional but recommended in order to
have a more satisfying snacking experience. Never forego anything
that is allowed on the Paleo diet and will make for a better snack.
It’s not part of the Paleo diet philosophy and will just make you
want to cheat at some point.
Dinner
Baked Salmon with Lemon and Thyme – Salmon is one of the best
things you can eat on Paleo, and we’ll have it again here, with a
different twist. You’ll notice that you automatically get more

45
healthy food into your regular line-up as a byproduct of following
the Paleo diet. Rather than get caught up in all of the health news
and scientific proof, it just makes sense that wholesome, natural
food is what the body needs and truly craves, and that’s what you
get on Paleo.
Cauliflower Tabbouleh – This is a way to try a somewhat authentic
dish, with the modifications in place to make it Paleo. You’ll never
say you’re bored with what’s on the Paleo menu, as it borrows
dishes from around the world, sampling herbs and spices that are
new, exciting, and enticing. There’s just so much to try and discover,
that you’ll always look forward to your next meal.
Dessert (optional)
Pumpkin Chocolate Chip Muffins – End the day’s eating with these
muffins and you’ll avoid any late night trips to the fridge. When
chocolate chip muffins are part of a diet plan, it shifts the focus from
“What will I be forced to eat next?” to “What amazing thing am I
going to get to eat next?”. That’s a seismic shift that means the
difference between success and failure.

46
Day Eleven
Breakfast
Eggs Benedict – Bet you never thought you’d have anything as
swank as Eggs Benedict while on Paleo, but here it is in all its glory.
Of course you’re not going to get a regular old English muffin, so
instead these are resting on artichoke hearts. Leave it to our Paleo
chefs to come up with unique and tasty ways to enjoy some of the
finest foods there are.
Lunch
Hearty Jambalaya – This is a dish you can make ahead of time, and
actually tastes better once all of the ingredients have been able to
rest with each other. Bombard your taste buds with robust flavor,
and you’ll notice that it makes the dish even more satisfying. It’s like

47
sensory overload, but in a good way. Try not to smirk when you see
your coworkers trying to enjoy a sandwich.
Snack
Energy Bars – Our energy bars will keep you feeling charged up for
the afternoon, without all of the mysterious ingredients you find in
store bought bars. If snacktime rolls around and you don’t feel like
a snack, save it for the next day. You never want to eat when you’re
not feeling hungry, so listen to the signals from your body and snack
accordingly.
Dinner
Balsamic Chicken with Roasted Tomatoes – A classic dish that is
sure to satisfy every member of the family. No complaints that
you’re having chicken for dinner again when the chicken is infused
with balsamic flavor and is served up with succulent roasted
tomatoes. Protein from the chicken combines with lycopene from

48
the tomatoes for a burst of nutrition. Combine it with the squash
and onions and it’s quite the meal.
Roasted Butternut Squash and Onions – Let’s add a bit more fiber
to dinner with these delicious roasted squash and onions. Butternut
squash shows up a lot in Paleo cooking because it is so versatile. It
can be used to replace the thick noodles in a lasagna, or julienned to
make French fries. There’s just so much you can do that it’s a good
idea to keep yourself stocked with it.
Dessert (optional)
Spiced Apples Baked in Brandy – A sweet and spicy dessert infused
with the flavor of brandy, but without the alcohol. It works nicely as
a finisher to the meal described above, and is also a great dessert to
serve up to impress your friends. You don’t even have to mention
you’re doing the Paleo diet, as this is a dessert that no one will
suspect is diet food.

49
Day Twelve
Breakfast
Breakfast Casserole – Zucchini and chorizo make a great meat and
veggie pair and this will have you feeling ready to take on the day
without slogging you down. If you’re not currently a big breakfast
eater, and sometimes miss breakfast, you’ll find that a Paleo
breakfast might get you out of bed. They’re tasty, easy to make, and
make you feel awesome.
Lunch
Tuna Avocado Lettuce Wraps – With the avocado you’re getting
fiber, healthy fat, and potassium, and the tuna provides omega-3s

50
and protein. An awesome duo! This is a lunch you can turn to again
and again because it covers all of the bases while leaving you fully
alert and ready to tackle your afternoon tasks. Works great when
you’ve had a big and satisfying breakfast and just need something to
hold you over till snacktime or dinnertime.
Snack
Antioxidant Berry Shake – Revisit this berry shake after your light
lunch and you’ll have no problems finishing off your workday. This
is a shake that you’ll always look forward to because the sweetness
of the berries helps conquer any sweet cravings, without the need of
refined sugar. Savor the berry flavor and you’ll feel that natural
energy rush with no crash later.
Dinner
Roasted Tomato Soup – This soup is something you have to try if
you’re a fan of tomato soup. The roasting gives it a special quality
that regular tomato soup just doesn’t have. The acidity of the
tomatoes gets your digestive juices flowing, making it a great starter
for the stuffed bell peppers to follow. You could also use this soup as
a light lunch, since it delivers that nostalgic taste of true comfort
food.

51
Stuffed Bell Peppers – Ground turkey gets the go ahead as the
stuffing for these peppers, making for a meaty and filling dinner.
There are plenty of meats to choose from on the Paleo diet, so it’s a
good idea to keep it varied and don’t get into a rut. Ground turkey
can be a nice break from chicken and beef, and provides lots of
protein without as much saturated fat as beef. Fat grams are not
something you count on Paleo, it’s just smart to eat various types of
food.
Dessert (optional)
Blueberry Lemon Cake – Let them eat cake, even on Paleo! This
blueberry lemon concoction gives you a different flavor than a
chocolate dessert, and lets your taste buds take on the tart taste of
lemon mixed with the sweetness of the blueberries. A tasty way to
finish another delicious day on the Paleo diet.

52
Day Thirteen
Breakfast
Banana Nut Muffins – Want an easy breakfast? Make these muffins
the night before and they’ll be waiting for you when you wake up.
It’s handy to have breakfast ready when you wake up, and if you
have a busy morning or a lazy morning, having a muffin ready to
greet you is a treat. Never underestimate the power of a breakfast
that makes you feel good, even if it’s “just a muffin”.
Lunch
Super Easy Crock Pot Chili – Make this when you wake up and it
will be ready for you for a late lunch. Chili can be a drawn out
process with lots of prep work but here we’ve simplified it so it’s
easy to put together and there’s no need to babysit it while it’s in the
Crock Pot. You’ll have to pick up some new habits while doing the
Paleo diet, and making yourself chili for lunch may be one of them.
If you start Paleo on a Monday this day will fall on a Saturday so
you won’t feel rushed to make it.

53
Snack
Raw Brownie Bites – These bites will make you feel like you’re
cheating on your diet plan, but you’re totally not. It’s like having
dessert in the middle of the day, and is satisfying on so many levels.
Keeping them raw means you don’t need to bake them, making
them the perfect summertime snack when you don’t feel like turning
on the oven, but still want brownies.
Dinner
Crock Pot Pulled Pork – Pork never had it so good. It comes out
super tender and ready to eat. Make as much as you can because
having leftover pulled pork is not a problem. You can have pulled
pork sandwiches, or just have some straight up when you start
feeling hungry. The slow cooker has a knack for cooking pork until
it’s just right, so this is one dish you and your loved ones will be glad
to have again.
Mashed Cauliflower with Garlic – Mashed potatoes are out, but you
won’t notice as long as you have the perfect stand-in. Served up next
to the pulled pork this will give you the feeling like you’re having a
classic meal, but really you’re not. You’re getting a serving of

54
cruciferous vegetable with your pork, adding the fiber necessary to
properly digest it.
Dessert (optional)
Pumpkin Cake Cookies – If you were a good boy or girl today, have
a cookie! And even if you weren’t, go ahead and have one too.
There’s no need to analyze your decision making while on Paleo.
Getting rid of the emotional connection with food, all of the baggage
associated with failed diet attempts, the guilt, the remorse, it all
needs to go out the window. If you want the cookie, have it!

55
Day Fourteen
Breakfast
Shrimp & Grits – Here’s a unique breakfast combination that
provides just the right proportion of meat and vegetables, and even
works in some bacon. Grits are a popular dish in southern parts of
America, and this recipe attempt to capture everything that’s great
about grits, and supe it up with some shrimp for added protein to
balance the carbs.
Lunch
Turkey Pesto Meatballs – The taste of pesto is unrivaled, and luckily
it’s made with all Paleo friendly ingredients, so enjoy! If you can
find it, go with organic ground turkey. You’ll be getting a higher
quality meat and coming closer to the type of food that would have
been available to our ancestors. The meat they would eat was
naturally organic and free of all the junk put into our food by food
manufacturers.

56
Snack
Tortilla Chips and Guacamole – Once you solve the tortilla chip
problem, chips and guac is back on the menu. Luckily we solved the
problem for you with our tortilla chip recipe. You won’t believe the
crunch on these chips. So satisfying there’s no way you’ll miss
restaurant chips or the stuff sold in stores. Dive into that guac with
reckless abandon!
Dinner
Tomato Salsa Bowl Appetizer – Have an app while you’re waiting
for the casserole to bake. It’ll make the meal more fun, and why
can’t you have an app at home just like you would if you were at a
restaurant? The only difference is this appetizer won’t add to your
waistline, or your bill.
“Cheesy” Paleo Chicken Casserole – Rebecca has figured out a way

57
to make this casserole taste cheesy without the use of any cheese
whatsoever. It’s pretty remarkable, and a perfect example of how
you can please your taste buds without sacrificing your body to
unhealthy foods that only muck up your insides. Treat yourself right
and you’ll see results over time.
Dessert (optional)
Legendary Gluten-Free Blueberry Crisp – Make up our signature
blueberry crisp and you’ll discover why it’s been dubbed legendary.
It’s absolutely bursting with blueberry flavor, and the crisp has
been made without any grains, so you don’t have to feel bad about
eating it. Enjoy the sweetness of life, and don’t skip dessert if you
really want it!

Diet plan 2015.pdf 2

More Related Content

Viewers also liked

Similar to Diet plan 2015.pdf 2

More from Univ. of Tripoli

Recently uploaded

Diet plan 2015.pdf 2