Paleo Meal Planning!

6 Jan

Happy Friday Fabulous Folks!

Today I thought I’d share my practice of meal planning with you. It’s how I stay Paleo and don’t leave any room for cheats or mistakes. So here’s how, and I’ll create my meals for the week while I’m at it, double win (subject to change)!

  • First, I pull up all of my favorite Paleo recipe sites and haul out my Paleo cookbooks as well as get my creative juices flowing (I got Paleo Comfort Foods for Christmas so that’s been at the front of the line).
  • Get out a fresh piece of paper (I am SO turning into my Mother here, sheesh).
  • Write out days of the week like below for dinner. Try to mix up the meats each day and always start with the meat, build your dishes based on that:
    • Dinner:
      • Friday-Shrimp and veggie (yay I has Bok Coy!) stir fry with kelp noodles
      • Saturday- Slow cooker beef stew with Paleo bread
      • Sunday- Nom nom’s damn fine chicken, roasted asparagus and garlic green beans
      • Monday- Carnitas “tacos” with marinated cabbage and avo
      • Tuesday- Ground Turkey and sausage lasagna, green salad
      • Wednesday- Dutch oven braised short ribs, cauliflower mashed taters and roasted broccoli
      • Thursday- Salmon with Paleo tartar sauce, sauteed squash and roasted beets and brussels w/bacon
      • Friday- Pork loin with roasted curry cauliflower and veggie sticks (carrots, celery, zucchini) with Paleo ranch dip
  • And below, make and area for breakfast and lunches:
    • Brekkie and Lunch
      • Homemade beef jerky
      • Avo and bacon sammies
      • Egg Salad
      • Tuna Salad
      • Chicken, egg, tomato, avo bowl
      • Roast beef sammies with Paleo bread
      • Green salads with leftover meat
      • BLT’s
      • Baby carrots and pesto dip
      • Cucumber “chips” and salsa and guac
      • Egg cupcakes
      • Fruit salad
      • Almonds/cashews/pistachios
Once you’re done with the menu part, then it’s time to make your shopping list. I separate mine putting all the meats, veggies, fats and “others” together. Just go through each meal and think about what you need. Don’t forget things like fat (coconut oil, olive oil, ghee etc) and spices. For this week I’ll need (some of this I already have at home so if you don’t see it in the list, I’ve already got it :)):
  • Meat:
    • Wild caught shrimp
    • Free range chicken drumsticks
    • Pork butt (3-4 lbs)
    • Ground turkey
    • Fresh chicken sausage (from WF meat dept)
    • Grass fed short ribs
    • Wild caught salmon
    • Bacon, nitrite and nitrate free (x2) – cause bacon rocks
  • Veggies:
    • Avocados
    • Salad lettuce
    • Butter lettuce (for “tacos”)
    • Squash (for lasagna “noodle” as well as for sautee)
    • Radishes
    • Cucumber
    • Cauliflower (x2- for mashed taters and roasted curry)
    • Brussels sprouts
    • Tomatoes
    • Baby carrots
  • Other:
    • Eggs
    • Unsalted Butter (for Ghee)
Lauren’s Words of (Kitchen) Wisdom:
  • I usually don’t stick to my meal plan day by day. Sometimes salmon just sounds better on Monday dammit!
  • You don’t have to do a full week, create a meal plan for a few days and go shopping and then see what you end up with for leftovers!
  • If Paleo is new to you and you’re suddenly subbing out a grain for a veggie i.e. your plate portions are now: meat, veggie, veggie, instead of meat, veggie, startch/grain, consider only doing 1 veggie side or doing 1 cooked and 1 uncooked veggie side. This cuts down on your time in the kitchen and sometimes 2 veggie sides is too much if you’re cooking for just you.
  • Another thing that will help is if you can get a few clutch Paleo sauces learned and into your repertoire. Most of the time, sauces like a Tamari/balsamic and a Hollandaise will go fantastically with a variety of veggies. But so does a drizzle of good olive oil and salt and pepper!
  • K.I.S.S.- Keep it simple, stupid! I need to listen to my own advice here but really, these recipes aren’t hard and when you create your meals for the week think about how much you’re comfortable with doing each night. You can always get more fancy if you want, trust me 🙂
  • Don’t be afraid to mess up! It happens (ready yesterday’s blog!). You should always have a can of tuna and some lettuce in your arsenal for a quick backup plan.
  • Invest in your cookware! No one likes to cook with dull knives, flimsy cutting boards and beat up pots and pans. If you take pride in your cookware it won’t let you down, it makes cooking fun!
If you have any questions about the recipes for the week I’d be glad to share them! And since I’ll be making them throughout the week, I’ll be posting the recipes with pictures.
Live to Thrive,
Lauren
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4 Responses to “Paleo Meal Planning!”

  1. Crystal Sanchez January 7, 2012 at 9:20 am #

    After reading all your posts about Paleo and how good its made you feel, I’m really excited to try it out once I move. Always inspiring Miss Lauren! I’ve started really cracking down on bad eating habits and lack of exercise in the last year and its done me a world of good (and the loss of 50lbs). So thanks again for the inspiration!

    • sheshredss January 7, 2012 at 6:18 pm #

      Crystal that is amazing! I didn’t know you lost 50lbs! That’s a ton of weight you should be soaring in clouds!!! You should definitely check out Paleo and it’s scientific prevalence. Thing I love most is that I feel amazing every day, not just good! Power to ya girl! You’re an inspiration!!!

  2. Crystal January 7, 2012 at 3:45 pm #

    Lauren- what is the paleo bread?! I’m very curious!

    • sheshredss January 7, 2012 at 6:21 pm #

      Well Paleo bread isn’t exactly Paleo by definition but it’s made with Paleo ingredients. Like almond flour instead of grain flour. It’s quite delish and if you’re needing some “naughty” Paleo this’ll do the trick :). Your bro was pretty much Paleo last time I talked to him, hows he doing?

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