Vitamin a (retinol)

Liver

Eel

Grass-fed butter, clarified butter, or ghee

BROMELAIN

An enzyme with anti-inflammatory properties.

Pineapple

BUTYRIC ACID

Helps to decrease intestinal permeability.

Grass-fed butter, clarified butter, or ghee

VITAMIN C

A potent antioxidant with
anti-inflammatory properties.

Adrenal glands of pasture-raised animals

Cauliflower, broccoli, daikon radish, lemon juice, garlic, beets, Brussels sprouts

VITAMIN D

A potent immune system modulator that is most available from sun exposure.

Cold water fish (salmon, herring, mackerel)

Grass-fed butter or ghee

Fermented cod liver oil/butter oil blend (Green Pasture brand only)

GLYCINE

Helps to repair the gut cell lining and enhance stomach acid production.

Bone broth (recipe here)

Gelatin (recipe here)

OMEGA-3 FATS

An anti-inflammatory essential fatty acid that comes from limited food sources.

Cold water fish (salmon, herring, mackerel), fermented cod liver oil (Green Pasture brand only), walnuts, pecans

PROBIOTICS

Promotes healthy gut flora, which is critical to proper digestion and elimination.

Fermented vegetables: cabbage (sauerkraut/kimchi), carrots, beets

Kombucha (fermented tea)

SELENIUM

An antioxidant that protects against free radical damage.

Eggs

Red Swiss chard

Turnips

Garlic

SOLUBLE FIBER

Feeds the beneficial bacteria in your gut to promote proper cell motility.

Sweet potatoes

Butternut squash

Plantains

Bananas

ZINC

A potent antioxidant often deficient in people with inflammatory conditions; aids in vitamin A metabolism.

Oyster

Shellfish

Lamb

Red meat

Day: 1

Breakfast: Swirly Crustless Quiche (recipe here), Perfectly Baked Bacon (recipe here), Raw Sauerkraut (recipe here)

Lunch: Mustard Glazed Chicken Thighs (recipe here), Butternut Squash**

Dinner: Grilled Garlic Flank Steak with Peppers & Onions (recipe here), Baked Beets with Fennel**(recipe here)

Day: 2

Breakfast: left-over Swirly Crustless Quiche, left-over Garlic Flank Steak with Peppers & Onions

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Sage Roasted Turkey Legs (recipe here), Sweet Potato Pancakes (recipe here), Steamed Spinach*

Day: 3

Breakfast: left-over Sweet Potato Pancakes, Mustard-Glazed Chicken Thighs (recipe here)

Lunch: left-over Sage Roasted Turkey Legs, Persimmon, Asparagus & Fennel Salad (recipe here)

Dinner: Lemony Lamb Dolmas (recipe here), Cilantro Cauli-Rice (recipe here)

Day: 4

Breakfast: Pesto Scrambled Eggs (recipe here), Cilantro Cauli-Rice (recipe here), Raw Sauerkraut (recipe here)

Lunch: left-over Lemony Lamb Dolmas, Steamed Spinach*

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Butternut Squash**

Day: 5

Breakfast: Eggs, Perfectly Baked Bacon (recipe here), left-over Butternut Squash**

Lunch: Nori Salmon Handrolls (recipe here)

Dinner: Beef & Mixed Veggie Stir Fry (recipe here), Cilantro Cauli-Rice (recipe here)*

Day: 6

Breakfast: Pumpkin Pancakes (recipe here), Breakfast Sausage using Italian Sausage Spice Blend (recipe here)

Lunch: left-over Beef Stir Fry with Mixed Veggies

Dinner: Lamb Lettuce Boats with Avo-Ziki Sauce (recipe here)

Day: 7

Breakfast: Eggs, Perfectly Baked Bacon (recipe here), Kale*, Raw Sauerkraut (recipe here)

Lunch: Mixed Greens with Wild Canned Salmon, Asparagus*, Lemon Juice, EVOO

Dinner: Citrus & Herb Whole Roasted Chicken (recipe here), Roasted Rosemary Roots (recipe here)

Day: 8

Breakfast: left-over Citrus & Herb Whole Roasted Chicken, Apple Streusel Egg Muffins (recipe here)

Lunch: Green Salad*, left-over Citrus & Herb Whole Roasted Chicken

Dinner: Chinese 5-Spice Lettuce Cups (recipe here), Sweet Potato**

Day: 9

Breakfast: Swirly Crustless Quiche (recipe here), Steamed Broccoli*, Raw Sauerkraut (recipe here)

Lunch: Indian-Spiced Turkey Burgers (recipe here), Steamed Broccoli*

Dinner: Pesto Shrimp & Squash Fettuccine (no nuts) (recipe here)

Day: 10

Breakfast: Omelet or Pesto Scrambled Eggs, left-over Shrimp & Avocado

Lunch: Simple Shrimp Ceviche (recipe here), Mixed Greens*, EVOO

Dinner: Cumin Spiced Pork Tenderloin with Root Vegetables**(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Beef & Bison

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOOExtra-virgin olive oil

COCoconut oil

*or other non-starchy vegetable

**or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

Day: 11

Breakfast: Swirly Crustless Quiche (recipe here) Perfectly Baked Bacon (recipe here), left-over Root Vegetables

Lunch: left-over Cumin Spiced Pork Tenderloin, Rainbow Red Cabbage Salad*(recipe here) or Sautéed Red Cabbage (recipe here)

Dinner: Balsamic Braised Short Ribs (recipe here), Candied Carrots (recipe here), Spinach*

Day: 12

Breakfast: Eggs, left-over Red Cabbage

Lunch: left-over Balsamic Braised Short Ribs, left-over Candied Carrots, Green Salad*

Dinner: Savory Baked Chicken Legs (recipe here), Brussels Sprouts with Fennel*(recipe here)

Day: 13

Breakfast: Zucchini Pancakes (recipe here), Perfectly Baked Bacon (recipe here), Raw Sauerkraut (recipe here)

Lunch: left-over Savory Baked Chicken Legs, left-over Brussels Sprouts with Fennel*

Dinner: Lemon Rosemary Broiled Salmon (recipe here), Asparagus with Lemon & Olives (recipe here), Sweet Potato**

Day: 14

Breakfast: left-over Lemon Rosemary Broiled Salmon, left-over Asparagus with Lemon & Olives*

Lunch: Buffalo Chicken Lettuce Wraps (recipe here)

Dinner: Red Palm & Coriander Tuna Over Daikon Noodle Salad (recipe here), Green Salad*

Day: 15

Breakfast: Scrambled Eggs with Olives, Avocado, Squash**

Lunch: Spinach Salad with EVOO, left-over Red Palm & Coriander Tuna, Avocado, Lemon Juice

Dinner: Italian-Style Stuffed Peppers (recipe here), Green Salad* with Balsamic Vinaigrette (recipe here)

Day: 16

Breakfast: Apple Streusel Egg Muffins (recipe here), Breakfast Sausage

Lunch: left-over Italian-Style Stuffed Peppers (recipe here)

Dinner: Bacon-Wrapped Smoky Chicken Thighs (recipe here), Mixed Greens Salad with Beets & Blood Oranges* (recipe here)

Day: 17

Breakfast: Bacon & Egg Salad (recipe here), Sweet Potato or Beets**

Lunch: left-over Bacon-Wrapped Smoky Chicken Thighs, Green Beans*

Dinner: Spaghetti Squash Bolognese (recipe here)

Day: 18

Breakfast: Pumpkin Pancakes (recipe here), Breakfast Sausage or Bacon

Lunch: left-over Spaghetti Squash Bolognese

Dinner: Thanksgiving Stuffing Meatballs (recipe here), Mashed Faux-Tatoes (recipe here)

Day: 19

Breakfast: Scrambled Eggs, Avocado, Raw Sauerkraut (recipe here)

Lunch: left-over Thanksgiving Stuffing Meatballs, left-over Mashed Faux-Tatoes

Dinner: Citrus Macadamia Nut Sole (recipe here), Lemon Roasted Romanesco*(recipe here)

Day: 20

Breakfast: Acorn Squash with Cinnamon & Coconut Butter (recipe here), Breakfast Sausage or Bacon

Lunch: left-over Citrus Macadamia Nut Sole, left-over Lemon Roasted Romanesco

Dinner: Roasted Duck with Cherry Sauce (recipe here), Sautéed Red Cabbage with Onions and Apples*(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

Day: 21

Breakfast: Hard Boiled Eggs, Breakfast Sausage, Raw Sauerkraut (recipe here)

Lunch: Nori Salmon Handrolls (recipe here)

Dinner: Lamb Chops with Olive Tapenade (recipe here), Greek Salad with Avo-Ziki (recipe here)

Day: 22

Breakfast: Swirly Crustless Quiche (recipe here), Breakfast Sausage

Lunch: left-over Lamb Chops with Olive Tapenade, left-over Greek Salad with Avo-Ziki

Dinner: Orange Braised Beef Shanks (recipe here), Butternut Sage Soup**(recipe here)

Day: 23

Breakfast: left-over Swirly Crustless Quiche Perfectly Baked Bacon (recipe here)

Lunch: left-over Orange Braised Beef Shanks, left-over Butternut Sage Soup

Dinner: Hayley’s Skirt Steak Tacos (recipe here), Salsa (recipe here), Grilled Squash & Pineapple (recipe here)

Day: 24

Breakfast: Acorn Squash with Cinnamon & Coconut Butter (recipe here), Breakfast Sausage or Bacon

Lunch: Tangy Taco Salad (recipe here), left-over Salsa

Dinner: Fiery Jalapeño Burgers with Sweet Potato Pancakes (recipe here), Red Roasted Garlic (recipe here)

Day: 25

Breakfast: left-over Sweet Potato Pancakes, Eggs, Avocado

Lunch: Quick & Easy Salmon Cakes (recipe here), Green Salad*, Avocado, Olives

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Tomatillo Shrimp Cocktail (recipe here), Zucchini*

Day: 26

Breakfast: Zucchini Pancakes (recipe here), Perfectly Baked Bacon (recipe here)

Lunch: Tuna, Mixed Greens Salad with Persimmons, Asparagus & Fennel (recipe here), Orange Vinaigrette (recipe here)

Dinner: Grandma Barbara’s Stuffed Mushrooms (recipe here), Roasted Marrow Bones (recipe here)

Day: 27

Breakfast: Breakfast Sausage using Italian Sausage Spice Blend (recipe here), Butternut Squash**

Lunch: left-over Grandma Barbara’s Stuffed Mushrooms, Mixed Greens Salad, Balsamic Vinaigrette (recipe here)

Dinner: Spiced Lamb Meatballs with Balsamic-Fig Compote (recipe here), Green Beans with Shallots*(recipe here)

Day: 28

Breakfast: left-over Spiced Lamb Meatballs, Spinach or Cabbage*

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Lemon & Artichoke Chicken (recipe here), Broc-Cauli Chowder with Bacon (recipe here)

Day: 29

Breakfast: Apple Streusel Egg Muffins (recipe here), Bacon or Breakfast Sausage

Lunch: left-over Lemon & Artichoke Chicken, Kale & Carrot Salad with Lemon-Tahini Dressing (recipe here)

Dinner: Mom’s Stuffed Cabbage Rolls with Tomato Cranberry Sauce (recipe here)

Day: 30

Breakfast: left-over Apple Streusel Egg Muffins (recipe here), Bacon or Breakfast Sausage

Lunch: Chorizo Meatballs (recipe here), Mashed Faux-Tatoes (recipe here)

Dinner: Mediterranean Lamb Roast (recipe here), Sautéed Spinach with Currants*(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Beef & Bison

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

THYROID HEALTH

If you have been recently diagnosed with a thyroid condition or you are new to a Paleo way of eating, I recommend that you start with the Autoimmune Condition 30-Day Meal Plan with regard to food choices and follow the lifestyle, supplement, and herbal recommendations from this plan.

Thyroid disorders can be very delicate to balance, so it’s strongly recommended that you work closely with a trusted practitioner in making dietary, lifestyle, and nutritional supplement changes.

hypothyroidism (autoimmune
Hashimoto’s or otherwise)

symptoms include:

• Weight loss resistance

• Sudden weight gain

• Constipation

• Fatigue

• Lethargy

• Low energy

• Irregular menstrual cycles, female hormonal imbalances

• Low body temperature

Дата добавления: 2015-11-14