The Paleo Diet - Loren Cordain [73]
Water with lemon
Gingery Chicken and Veggies*
Tomato/black olive (rinsed of salt), green salad, and Anaheim Cilantro Salsa* dressing
Iced tea
Open
hard-boiled eggs, cold broiled salmon steak
SATURDAY
Casaba melon
Cold chicken breasts
Herbal tea
Tahoe Shrimp Salad*
Melon slices and strawberries
Sugar-free soda
Cold mackerel
Tomato and cucumber wedges with olive oil and lemon juice
Auroch Beef Cabbage Rolls*
Chopped pecans, raspberries, and Medjool dates
Water with lemon wedge
Basic Beef Jerky,* apple slices
SUNDAY
Bowl of sliced bananas, strawberries, and walnuts
Cup of decaffeinated coffee
Waldorf Salad*
Apple
Water and lemon juice
Open
Guava, dried apricots, kiwi fruit, Dried Salmon*
MONDAY
Cantaloupe Stuffed with Blackberries and Pecans*
Herbal tea
Spinach Salad à la Cordani*
Orange sections
Mineral water
Chicken Vegetable Soup*
Marinated Mushrooms*
Omega Meatballs*
Baked Walnut-Cinnamon Apples*
Iced tea
Spicy Beef Jerky,* dried apricots without sulfur
TUESDAY
Fresh or frozen blackberries and raspberries
Trout sautéed in olive oil and lemon juice
Water with lemon wedge
Turkey burgers
Tossed green salad with olive oil and lemon juice
Apple slices with lemon juice and mint leaves
Iced tea
Tossed green salad with flaxseed oil and lemon juice
Paleo Zucchini Soup*
Baked Tomatoes*
Savory Steamed Mussels*
Fresh melon
Mineral water
fresh peaches, peel-and-eat shrimp, walnuts
WEDNESDAY
Fresh or frozen strawberries and/or blueberries
Grilled lean venison sausage
Herbal tea
Open
Celery and carrot sticks dipped in Guacamole Fiesta*
Spicy Tomato Soup*
Steamed asparagus
Sautéed Rocky Mountain Chicken Livers*
Pomegranate
Cup of decaffeinated coffee
hard-boiled egg, unsalted macadamia nuts
THURSDAY
Fresh plums
Small lean beefsteak covered with Peach Salsa*
Cup of decaffeinated coffee
Gazpacho*
Shrimp-Stuffed Avocado*
Apple
Iced tea
Tomato, cucumber, and red onion salad with olive oil
Red Snapper in Snappy Sauce*
Carrot-Mushroom Stir-Fry*
Peach-Almond Delight*
Glass of dry white wine or mineral water
cold crab legs, tomato quarters
FRIDAY
Grapefruit
Scrambled Basil Eggs Topped with Salsa*
Herbal tea
Tossed green salad with olive oil and lemon juice
Paleo-Correct Meat Loaf*
Glass of lemon water
Marinated Mushrooms*
Altamira Stuffed Chicken*
Spicy Stuffed Squash*
Baked Walnut-Cinnamon Apples*
Mineral water
sliced cold turkey breasts, sunflower seeds, hard-boiled eggs
SATURDAY
Open
Broiled Tenderloin of Pork with Spicy Rub*
Honeydew melon
Herbal tea
Waldorf Salad*
Chicken Cacciatore*
Steamed broccoli with lemon juice
2 or 3 Medjool dates
Diet soda
carrot and celery sticks, dried pears, walnuts
* See recipes in chapter 10.
Level II: Maintenance Level
Level II of the Paleo Diet is structured around the 90-10 split. Two Open Meals are permitted each week; the rest of your meals are made up of modern Paleo foods. At this level, you should restrict or eliminate all of the transitional foods, except during your two Open Meals. As in Level I, all snacks should be chosen from the list of Paleo snacks (see “snacks” near the beginning of this chapter). Many people do quite well at this level and find that there’s no need to move to the next level unless weight loss or health considerations are paramount.
Sample Two-Week Meal Plan for Level II
SUNDAY Breakfast: Open
Beef and Spinach Scramble*
Herbal tea
Tomato wedges and cucumber slices dipped in flaxseed oil
Salmon Steaks in Curry Sauce*
Steamed brussels sprouts
Tangerines
Mineral water
Snack: apple with Spicy Beef Jerky*
MONDAY
Half a cantaloupe, strawberries
Cold halibut steak
Herbal tea
Brockway Tuna Salad*
Tangerine
Water with lemon
Tomato and cucumber slices with Veggie Dip*
Omega Meatballs*
Steamed carrots and cauliflower with dill and paprika
Kiwi fruit and strawberries with walnut pieces
Iced herbal tea