The Paleo Diet - Loren Cordain [75]
Dinner:
Chicken Vegetable Soup*
Paleo-Correct Meat Loaf*
Avocado and tomato slices
Steamed broccoli
Fresh peaches
Glass of Pinot Noir wine
Snack: Peel-and-eat shrimp, celery sticks, pecans
SATURDAY Breakfast:
Citrus bowl (grapefruit, orange, and tangerine sections)
Cold Paleo-Correct Meat Loaf* (left over from dinner)
Herbal tea
Lunch:
Tomato, cucumber, purple onion salad with olive oil
Beef and Spinach Scramble*
Mineral water
Dinner:
Sliced cucumber and radish tray
Chez Lorraine’s Baked Salmon*
Steamed asparagus
Cup Pecans, raisins, and blueberries
of decaffeinated coffee
Snack: cold chicken breasts, sunflower seeds, dried pear slices
Level III: Maximal Weight Loss Level
At Level III, it’s the 95-5 rule—with one Open Meal a week, and the balance of meals made up of all the delicious modern Paleo meals I’ve discussed in this chapter. At this level, you should restrict or eliminate all the transitional foods, except during your Open Meals. As in Levels I and II, all snacks should be chosen from the list of Paleo Snacks. This is the highest level, designed for the true Paleo Diet aficionado who wants to maximize health and well-being, or for individuals suffering from actual obesity or high levels of chronic disease who need to maximize the therapeutic effects of the diet.
Sample Two-Week Meal Plan for Level III
SUNDAY Breakfast: Open
Lunch:
Tossed green salad with lemon juice and olive oil dressing
Savory Steamed Mussels*
Mineral water
Dinner:
Tomato and avocado slices
Altamira Stuffed Chicken*
Steamed Swiss chard and carrots
Steamed artichoke
Bowl of fresh blueberries, raisins, and almonds
Mineral water
Snack: Basic Beef Jerky,* carrot sticks
MONDAY Breakfast:
Bowl of diced apples, shredded carrots, and raisins with cinnamon
Poached eggs
Cup of decaffeinated coffee
Lunch:
Brockway Tuna Salad*
Handful of walnuts
Mineral water
Dinner:
Peel-and-eat shrimp
Tossed green salad
Chez Lorraine’s Baked Salmon*
Steamed asparagus with fresh-squeezed lemon
Sliced kiwi fruit and strawberries
Diet soda
Snack: cold lean beef slices, celery sticks
TUESDAY Breakfast:
Honeydew melon, blackberries
Broiled lean pork chops
Herbal tea
Lunch:
Waldorf Salad*
Broiled halibut steak with lime juice
Steamed cauliflower
Apple
Mineral water
Dinner:
Tossed green salad with scallions and Figs cucumbers
Chicken Vegetable Soup*
Stir-Fried Beef with Vegetables*
Figs and walnuts
Iced tea
Snack: hard-boiled eggs, pecans, raisins
WEDNESDAY Breakfast:
Strawberries and apricots
Zesty Shrimp-Avocado Omelet*
Cup of decaffeinated coffee
Lunch:
Cucumber and tomato slices with Veggie Dip*
Steamed crab
Dried apricots
Mineral water
Dinner:
Oysters on the half shell
Cucumber slices dipped in Guacamole Fiesta*
Altamira Stuffed Chicken*
Ratatouille*
Bowl of fresh boysenberries, raisins, and almonds
Glass of nonalcoholic dry white wine
Snack: papaya, walnuts, Spicy Beef Jerky*
THURSDAY Breakfast:
Strawberries
Small beefsteak with Peach Salsa*
Herbal tea
Lunch:
Tossed green salad with flaxseed oil and lemon juice
Sand Harbor Baked Cod*
Medjool dates and fresh nectarines
Iced tea
Dinner:
Marinated Mushrooms*
Green salad with olive oil and lemon juice
Broiled Tenderloin of Pork with Spicy Rub*
Steamed cabbage with lemon juice and paprika
Baked Walnut-Cinnamon Apples*
Glass of ice water
Snack: cold chicken breast, cantaloupe
FRIDAY Breakfast:
Fresh or frozen blueberries and cantaloupe
Cold steamed king crab legs
Water with lemon
Lunch:
Green salad with avocado, quartered tomatoes, and black olives (rinsed of salt) dressed with Anaheim Cilantro Salsa*
Gingery Chicken and Veggies*
Apple
Mineral water
Dinner:
Spinach salad with walnuts and flaxseed oil dressing
Cold trout
Baked Tomatoes*
Chopped pecans, raspberries, and Medjool dates
Mineral water
Snack: hard-boiled egg, cold prawns
SATURDAY Breakfast:
Cold chicken breasts covered with Anaheim Cilantro Salsa*
Watermelon
Herbal tea
Lunch:
Tahoe Shrimp Salad*
Melon slices and strawberries
Sugar-free