PESCETARIAN NO RED MEAT MEAL PLAN

PALEO LEAP CHEAT SHEET

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All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action

or inaction should be taken based solely on the contents oæf this information; instead, readers should consult appropriate health

professionals on any matter relating to their health and well-being.

Paleo is famous for the steak and bacon, but you absolutely can go Paleo without eating red meat at all. Not that there’s anything wrong with red meat from a nutritional perspective, but some people prefer to avoid it for cultural, religious, or personal reasons, and other people have red meat allergies that take it of f the table regardless.

PESCETARIAN: EATS FISH AND EGGS, BUT NOT LAND ANIMALS.

NO RED MEAT: EATS CHICKEN,

TURKEY, FISH, AND EGGS, BUT NOT BEEF OR LAMB (pork varies; in this plan it’s not included)

SO HERE’S A MEAL PLAN WITH TWO DIFFERENT OPTIONS:

STRICT PESCETARIAN

OR NO RED MEAT

BOTH O F THE PLANS ARE DAIRY- O PTI O NAL: dairy is a Paleo gray area food, and not every-

one tolerates it well ( you can get more informa-

tion here and here). Especially for the pescetar-

ian plan, though, add the dairy if you can

possibly swing it : grass-fed, pastured dairy is

a great source of healthy protein and fat , and

lets you add a lot more variety and nutrients to

your diet. If you absolutely can’t have any kind

of dairy at all (make sure you test lactose-free

yogurt and kef ir before you say this), the sug-

gested nuts are a very second-rate substitute.

THE PLAN IS WRITTEN FOR 2 PEOPLE;Adjust up or down as necessary. It’s

designed to be started with Day 1 on

Sunday (or whatever your day off is) - this

gives you a day to prep for the week.

Days 2-6 are assumed to be working days,

and breakfast and lunch for those days is

designed to be portable.

ITEMS IN YELLOW ARE FOR THE PESCETARIAN

PLAN ONLY.

ITEMS IN PURPLE ARE FOR THE NO RED MEAT

PLAN ONLY.

DAY 1Breakfast: Scrambled eggs with sautéed spinach and a baked sweet potato for each person.

Lunch: T ilapia with Thai curr y (make half the recipe as writ ten) , with a side of oven-roasted asparagus ( just place on a greased baking sheet and roast until they change color, about 10-20 minutes).

Dinner: Zucchini mushroom pasta.

Pescetarian: (Best) if you can tolerate dairy, eat with some slices of your favorite cheese. (Not as good) alternately, eat with a handful of cashews or other nuts.

No red meat: slice up some chicken or turkey breast and cook with the vegetables, or eat with a few slices of your favorite cheese ( if you do dairy).

If you’ ll need lunch on the go tomorrow, also look ahead tomorrow to make the salad you’ll be eating for lunch. Store the dressing separately if you’re packing the salad, to prevent it from get ting soggy.

BREAKFAST COOK-UPIf you’ll be bringing breakfast to work this week, today’s the day to cook it all. You’ll be cooking 2 frittatas. Make two of this recipe, but instead of the bacon add two more eggs to the mix (so each frittata is made with 12 eggs instead of 10). One serving of a frittata is ¼ of the whole skillet. Of course, you can feel free to alter the vegetables as you like, as long as you get some vegetables in there.

If you won’t need breakfast on the go, you can still cook the frittatas, or just cook 3 eggs per person every day however you like them.

DAY 2Breakfast: Frit tata (each person should take ¼ of one frit tata)

Lunch: Simple tossed salad: several cups of spinach, one sliced pear, olive oil , balsamic vinegar, and thin-sliced red onions.

Pescetarian: (Best) eat some yogurt or cheese along with the salad. (Not as good) alternately, add a handful of your favorite nuts.

No red meat: bake or grill 2 chicken breasts: slice up one on top of the salad and save the other for later in the week.

Dinner: Chipotle sweet potato salad. Cook a full recipe; eat half tonight and save the other half for lunch tomorrow.

Tuna steak with avocado and cilantro marinade. Depending on the size of your steaks, cook either 1 or 2; make however much you want for tonight only.

DAY 3Breakfast: Frit tata

Lunch: Lef tover chipotle sweet potato salad.

Pescetarian: (Best) eat with yogurt or cheese or (Not as good) have a handful of mixed nuts .

No red meat: eat with the other chicken breast that you cooked on Day 1.

Dinner: Salmon and beet salad (cook 2-3 times the recipe as writ ten, to make enough for two meals , and save half for lunch tomorrow.)

DAY 4Breakfast: Frit tata (this should be the f irst half of your second frit tata).

Lunch: Lef tover salmon and beet salad

Dinner: Sweet potatoes with pecans, apples, and dried cranberries. Cook a full recipe and save half for lunch tomorrow.

Pescetarian: (Best) eat with cheese or yogurt. (Not as good) double the pecans..

No red meat: Serve with honey-mustard drumsticks. Eat half the recipe tonight and save half for lunch tomorrow.

DAY 5Breakfast: Frit tata

Lunch: Lef tover sweet potatoes.

Pescetarian: (Best) bring some more dairy protein. (Not as good) double pecans

No red meat: lef tover honey-mustard drumsticks.

Dinner: Sweet lemon shrimp (cook a full recipe; save half for lunch tomorrow)

Asian stir-fried Brussels sprouts ( just make however much of the recipe you want to eat tonight).

Also tonight: i f you’ ll need breakfast tomorrow on the go, hard-boil 3 eggs per person for breakfast tomorrow.

DAY 7

DAY 6Breakfast: Hard-boiled eggs and a piece of fruit

Lunch: Lef tover sweet lemon shrimp over your choice of salad greens, tossed with olive oil and lemon juice. Also bring half an avocado per person.

Dinner:

Pescetarian: Turkey, Kale, and Caulif lower Soup. Pescetarians: make the soup with vegetable stock, not chicken stock. Leave out the turkey and instead eat cheese or yogurt (Best) or a handful of mixed nuts (Not as good).

No red meat: Oven-roasted parsnips and carrots: just slice them and roast them with olive oil and thyme for 45 minutes to an hour.

Breakfast: Shakshuka (make the whole recipe and eat all the eggs; you may or may not want all the tomatoes)

Lunch: Broccoli and apple salad with walnuts (make half the recipe as writ ten)

Pescetarian: (Best) eat with cheese or yogurt or (Not as good) double the walnuts.

No red meat: add some strips of chicken or turkey breast.

Dinner: Sea scallops with mushrooms and spinach.

Dessert: Banana ice cream with your favorite toppings.