WEEK 1 BEGINNER

PALEO LEAP CHEAT SHEET

Copyright © 2013-2014 by Paleo Leap, LLC.

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.

- Simple recipes: no complicated cooking techniques required.

- Familiar flavors: think more “chili and burgers,” less “duck tongues and kombucha.”

- Work-friendly: the plan assumes that you’ll need breakfast and lunch on the go for 5 days a week. If you don’t, the breakfasts and lunches described will still work.

- Shopping list included (with tips and hints)

- Skills and habits: as well as cooking, the plan gives you tips for good cooking habits that make Paleo easier.

JUST AS A REMINDER, here’s the basic idea of what Paleo is:

YES to meat, vegetables, fruits, healthy fats, and

small amounts of nuts and seeds; NO to grains,

legumes, and sugar; dairy is a gray area that

everyone has to figure out individually.

SUNDAY

M E A L P L A N

NE W T O PA L E O ?

NOW ON TO THE FOOD!

YOU’RE IN THE RIGHT PLACE! HERE’S A PLAN

THAT’S SPECIFICALLY DESIGNED FOR

BEGINNERS:

THE MEAL PLAN is written for two people;

size it up or down, depending on your family

size. If the instructions ask you to halve or double

something, then the shopping list automatically

reflects that.

COOK-UP DAYToday, you’ ll be making grab-and-go breakfasts for the rest of the week. Make a double batch of these mini frit tatas ( i f you don’ t like broccoli , you can substitute any other vegetable). You can make the frit tatas at any point during the day. Each batch will make four ser vings (so you’ll make 8 servings in total). Divide the frit tatas into individual ser vings and stash them in the fridge. H a b i t t i p : M a ke -A hea d B rea k fa s t s . Cooking weekday breakfasts in advance makes the morning rush so much more manageable. Make it a Sunday ritual, and you won’t be lef t running out the door hungr y later in the week.

PREP CHECKLIST FOR TOMORROWSet yourself up for success! For tomorrow, you should have…- ( i f you’re packing breakfast) One ser ving of mini-frit tatas per person packed and ready to grab.- ( i f you’re packing lunch) One ser ving of lef tover shredded beef per person, packed with carrot sticks, pepper strips, and cherr y tomatoes (or your favorite f inger-food vegetables)

- Flourless banana pancakes. For two people, make twice the recipe as writ ten.

- Fresh berries on the side, to taste (pick your favorites!)

- Mini frit tatas

- Mini frit tatas

- Mini frit tatas

- Mini frit tatas

- Caulif lower and Bacon Hash (make half the recipe as writ ten, but leave out the fried eggs)

- Fried sausages: Pick your favorite brand of Paleo-friendly sausages (no soy, no wheat) and fr y them while the hash is cooking. (If your sausages come 4 or 5 to a pound, fry up 1 per person; if they ’re bigger or smaller, adjust accordingly).

- Hard-boiled eggs (3-4 eggs per person), and a piece of your favorite fruit .

- Lef tover shredded beef

- Carrot sticks, pepper strips, and cherr y tomatoes (or your favorite f inger-food vegetables)

- Lef tover gingered beef salad ( i t ’ s good hot or cold!)

- Half an avocado per person, sprinkled with sea salt and balsamic vinegar.

- Lef tover mustard balsamic chicken

- Finger vegetables (carrots , cherry tomatoes, pepper strips , or whatever else).

- Sweet lemon shrimp salad: lef tover shrimp tossed with your favorite salad greens.

- Avocado slices sprinkled with sea salt and balsamic vinegar (1/2 avocado per person – or one whole if you have a big appetite!)

- Canned sardines topped with mustard (or salt and pepper, or hot sauce, or your choice of other toppings). Plan on 1-2 cans of sardines per person, depending on the size of your cans.

- Lef tover tomato soup from yesterday

- Lef tover steak with bell peppers ( i t ’ s good hot or cold).

- Gingered beef salad (make the full recipe as writ ten. Eat half tonight and save half in the fridge for tomorrow.)

- Mustard balsamic baked chicken (make the full recipe as writ ten. Eat half tonight and save half in the fridge for tomorrow.)

- Oven-roasted garlic cabbage (make half the recipe as writ ten)

- Sweet lemon shrimp (make the full recipe as writ ten. Eat half tonight and save half in the fridge for tomorrow.)

- Asian stir-fried Brussels sprouts (make half the recipe as writ ten, and eat it all tonight).

- Steak skillet with bell peppers (make the full recipe as writ ten. Eat half tonight and save half in the fridge for tomorrow.)

- Zucchini cakes ( i f your grocery budget is t ight , leave out the almond f lour). Make a half recipe and eat it all tonight.

- Spicy pork chili. This one takes a while to cook, so star t it early. And if you make a full recipe, you’ ll have lef tovers from this meal to star t of f your lunches next week!

- Sweet potato fries ( The recipe calls for 2 lbs of sweet potatoes, which is roughly 4 medium-sized potatoes. You can cut the quantit y down a lit t le if i t looks too big to you)

- Por tobello pizza (cut the recipe in half and eat it all tonight)

- Tomato soup (make a full recipe and save the lef tovers for lunch tomorrow)

- Cuban shredded beef (make the full recipe as writ ten. Eat half tonight and save half in the fridge for tomorrow.)

- Mint zucchini (the second recipe on this page). Make the recipe as writ ten: it ser ves two.

- Taco Fries. For two people, make half the recipe as writ ten.

- Prep tip: Dinner is a recipe that can be done in the slow- cooker. If you’re going to use a slow-cooker, put the meat in early this af ternoon so it ’ l l be done by dinnertime.

BREAKFAST

BREAKFAST

BREAKFAST

BREAKFAST

BREAKFAST

BREAKFAST

BREAKFAST

LUNCH

LUNCH

LUNCH

LUNCH

LUNCH

LUNCH

DINNER

DINNER

DINNER

DINNER

DINNER

DINNER

DINNER

LUNCH

Habit Tip: Cooking Double Cooking double at dinner gives you lef tovers

for an easy lunch tomorrow.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

SATURDAY

FRIDAY

DID YOU GET HUNGRY BET WEEN BREAKFAST AND LUNCH? This evening, bake one sweet potato per person in the microwave: just poke some holes in the skin with a fork and microwave until sof t. Put the potatoes in with your breakfast for tomorrow and see if that helps.

DID YOU GET HUNGRY BET WEEN LUNCH AND DINNER? If you’re packing lunch, throw in a handful of olives for a healthy mid-af ternoon snack.

PREP CHECKLIST FOR TOMORROWSet yourself up for success! For tomorrow, you should have…- ( i f you’re packing breakfast) One ser ving of mini-frit tatas per person packed and ready to grab, optionally with a baked sweet potato for anyone who got hungr y this morning.- ( i f you’re packing lunch) One ser ving of lef tover gingered beef salad per person, plus half an avocado sprinkled with sea salt and balsamic vinegar. And don’t forget that handful of olives if you got hungr y this af ternoon

PREP CHECKLIST FOR TOMORROWSet yourself up for success! For tomorrow, you should have…- ( i f you’re packing breakfast) One ser ving of mini-frit tatas per person packed and ready to grab, optionally with a baked sweet potato if that worked for you today.- ( i f you’re packing lunch) One ser ving of lef tover mustard balsamic chicken per person, with your favorite f inger vegetables (carrots, cherr y tomatoes, pepper strips, or whatever else). Olives if you do bet ter with a snack in the af ternoon.- ( i f you’ ll be at work all day tomorrow) Shrimp defrosting in the fridge, ready to put in the marinade for dinner tomorrow before you leave for work.

PREP CHECKLIST FOR TOMORROWSet yourself up for success! For tomorrow, you should have…- ( i f you’re packing breakfast) One ser ving of mini-frit tatas per person packed and ready to grab, optionally with a baked sweet potato if that worked for you.- ( i f you’re packing lunch) Lef tover shrimp, tossed with salad greens and all packed up to go, plus half an avocado per person with salt and balsamic vinegar. Olives if you do bet ter with a snack in the af ternoon.

PREP CHECKLIST FOR TOMORROWSet yourself up for success! For tomorrow, you should have…- ( i f you’re packing breakfast) Three hard-boiled eggs per person packed and ready to grab, with a piece of your favorite fruit .- ( i f you’re packing lunch) Lef tover steak with bell peppers, packed up and ready to go. Olives if you do bet ter with a snack in the af ternoon.

CHECK-IN: HOW DO YOU FEEL?Were your meals too big , too small, or just right? Did you get hungr y during the week, did you ever feel uncomfortably over-full , or did you mostly do just f ine? If you noticed any problems, how could you modif y your meals for next week to f ix them?

Habit Tip: Packing Dinner Get in the habit

of packing up lunch while you serve dinner – then you won’t forget and be

lef t scrambling in the morning.tomorrow.

Also tonight, ver y quickly hard-boil 3 eggs for each person (or 4 if one of you has a big appetite); this will be for breakfast tomorrow.

SEE CORRESPONDING SHOPPING LIST