Vitamin a (retinol)

Liver, eel, grass-fed butter,
clarified butter, or ghee

VITAMIN B1

Brewer’s yeast (Lewis Labs brand only)

Trace amounts: sunflower seeds, Brazil nuts, hazelnuts, walnuts, garlic, almonds

VITAMIN B7

Liver, brewer’s yeast (Lewis Labs brand only)

Trace amounts: Swiss chard, Walnuts, pecans, almonds

VITAMIN B12

Liver, clams, kidney, lamb, beef, eggs

Oysters, sardines, trout, salmon, tuna, haddock, flounder, scallops, halibut, swordfish

Cheeses (raw/grass-fed)

VITAMIN C

Adrenal glands, beets, bell peppers, garlic, lemons, Brussels sprouts, cauliflower, collard greens, broccoli, daikon radish, kale, mustard greens, parsley, spinach, strawberries

CARNITINE

Red meat (darker will contain more)

CONJUGATED LINOLEIC ACID (CLA)

A potent antioxidant that supports fat loss.

Grass-fed beef and lamb

VITAMIN D

A potent immune system modulator and is most available via sun exposure.

Egg yolks, cold water fish (salmon, herring, mackerel, etc.)

Grass-fed butter or ghee

Fermented cod liver oil (Green Pasture brand only)

VITAMIN E

Extra-virgin olive oil

Pecans, broccoli, Brussels sprouts, spinach

IRON

Beef, bison

Lamb, liver

LIPOIC ACID

Red meat, organ meats

Trace amounts: spinach

OMEGA-3 FATS

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

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

Walnuts, pecans

ZINC

Oysters, shellfish

Lamb, red meat

Pumpkin seeds (pepitas)

Day: 1

Breakfast: Swirly Crustless Quiche (recipe here), Perfectly Baked Bacon (recipe here), Sweet Potato**

Lunch: Mustard Glazed Chicken Thighs (recipe here), Green Salad*, Balsamic Vinaigrette (recipe here)

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), Banana

Day: 4

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

Lunch: left-over Lemony Lamb Dolmas, Spinach Salad with Walnuts & Artichokes (recipe here)

Dinner: Citrus Macadamia Nut Sole (recipe here), Butternut Squash**, Berries

Day: 5

Breakfast: left-over Citrus Macadamia Nut Sole, Plantains in CO**

Lunch: Nori Salmon Handrolls (recipe here), Berries or other fruit

Dinner: Beef & Mixed Veggie Stir Fry (recipe here), Winter Squash**

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, Sweet Potato**

Dinner: Lamb Lettuce Boats with Avo-Ziki Sauce (recipe here), Roasted Rosemary Roots**(recipe here)

Day: 7

Breakfast: Eggs, Perfectly Baked Bacon (recipe here), Crispy Curried Sweet Potato Coins (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), Kale Chips*(recipe here)

Day: 8

Breakfast: Carrot Gingerbread Muffins (recipe here), left-over Citrus & Herb Whole Roasted Chicken

Lunch: Spinach Salad with Walnuts & Artichokes (recipe here), left-over Citrus & Herb Whole Roasted Chicken

Dinner: Chinese 5-Spice Lettuce Cups (recipe here), Parsnips**d

Day: 9

Breakfast: Swirly Crustless Quiche (recipe here), Sweet Potato**

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

Dinner: Chicken Liver Pâté (recipe here), Cucumber, Crispy Curried Sweet Potato Coins (recipe here)

Day: 10

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

Lunch: Simple Shrimp Ceviche (recipe here), Mixed Greens*, EVOO, left-over Chicken Liver Pâté, Cucumber

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

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: 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)

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

Day: 12

Breakfast: Eggs, left-over Rainbow Red Cabbage Salad, Plantains in CO**

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), Berries

Day: 13

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

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

Dinner: Lemon Rosemary Broiled Salmon (recipe here), Asparagus with Lemon & Olives (recipe here), Berries

Day: 14

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

Lunch: Buffalo Chicken Lettuce Wraps (recipe here), Banana

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

Day: 15

Breakfast: Scrambled Eggs with Olives, Steamed Spinach*, Avocado

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: Blueberry Lemon Muffins (recipe here), Breakfast Sausage, Apple

Lunch: left-over Italian-Style Stuffed Peppers (recipe here), Green Salad*

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 Salad*, Butternut Squash**

Dinner: Spaghetti Squash Bolognese (recipe here), Simple Baked Kale Chips (recipe here)

Day: 18

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

Lunch: left-over Spaghetti Squash Bolognese, Apple

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

Day: 19

Breakfast: Scrambled Eggs, Avocado, Spinach or Kale*, Sweet Potato**

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

Dinner: Citrus Macadamia Nut Sole (recipe here), Roasted Romanesco*(recipe here), Sweet & Savory Potatoes**(recipe here)

Day: 20

Breakfast: Grain-Free Porridge (recipe here), Berries, Hard Boiled Eggs

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, Sweet Potato**

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, Banana

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), Plantains in CO**

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

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, Apple

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Shrimp Cocktail (recipe here), Acorn Squash (recipe here)

Day: 26

Breakfast: left-over Acorn Squash with Cinnamon & Coconut Butter (recipe here), Breakfast Sausage/Bacon

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), Spinach*

Day: 27

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

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*, Apple

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

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), Green Salad*

Day: 30

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

Lunch: Chorizo Meatballs (recipe here), Mixed Greens Salad* with Avocado, Lemon Juice, and EVOO

Dinner: Mediterranean Lamb Roast (recipe here), Sautéed Spinach with Pine Nuts & Currants*(recipe here), Sweet Potato**

• 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!

FAT LOSS

While the root causes of weight-gain and weight-loss resistance vary greatly from person to person, there are basic guidelines that will get you started in the right direction. This plan will keep your overall carbohydrate intake lower than it may have been before but will continue to fuel your body appropriately for exercise.

If you are completely new to the Paleo way of eating, you may want to try the Squeaky-Clean Paleo 30-Day Meal Plan or the Blood Sugar Regulation 30-Day Meal Plan first, as you may lose a sufficient amount of weight with those plans, which don’t have the additional modifications that this one includes.

Others who may benefit from this meal plan include:

• PEOPLE THAT EXPERIENCE SUGAR AND CARBOHYDRATE CRAVINGS.

• PEOPLE THAT HAVE TROUBLE DIGESTING FRUIT OR SUSPECT BACTERIAL OR FUNGAL OVERGROWTH.

Disclaimer: The information in this book is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. It consists solely of nutritional and lifestyle recommendations to support a healthier body.

diet & lifestyle recommendations

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SUPERFOODS & PROBIOTICS

Eat these foods as often as possible (see here for the Guide to Paleo Foods). Eat raw sauerkraut (recipe here) or other fermented vegetables daily (1/4 cup), especially with breakfast.

PROTEIN

Eat protein to satisfy the appetite for longer periods of time (meals focused on both fat and protein will help).

Дата добавления: 2015-11-14