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Liver, eel, grass-fed butter,
clarified butter, or ghee
VITAMIN B3
Liver, chicken, tuna, lamb, salmon
Brewer’s yeast (Lewis Labs brand only)
Trace amounts: sesame seed, sunflowers seeds, almond, mushrooms
VITAMIN B7
Liver, brewer’s yeast (Lewis Labs brand only)
Trace amounts: Swiss chard, Walnuts, pecans, almonds
VITAMIN C
Adrenal glands from pasture-raised animals, beets, bell peppers, garlic, lemons, Brussels sprouts, cauliflower, collard greens, broccoli, daikon radish, kale, mustard greens, parsley, spinach, strawberries
CHROMIUM
Liver, grass-fed cheese
Brewer’s yeast (Lewis Labs brand only)
Trace amounts: green pepper, apple, parsnips, spinach, carrots
CARNITINE
Red meat (darker will contain more)
conjugated linoleic acid (CLA)
is 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)
MAGNESIUM
Magnesium is critical to cellular energy production in order to battle fatigue and maintain proper calcium metabolism for vascular health.
Kale, green leafy vegetables
Beets
Pumpkin seeds/pepitas
MANGANESE
Manganese is beneficial to energy metabolism and thyroid hormone function. Intake should be balanced with magnesium, calcium, iron, copper, and zinc. Antacids may inhibit manganese absorption.
Pecans, walnuts, turnip greens, rhubarb, beet greens
Cloves, cinnamon, thyme, black pepper, turmeric
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
PROBIOTICS
Promote healthy gut flora, which is critical to proper digestion and elimination.
Fermented vegetables: cabbage (sauerkraut/kimchi) carrots, beets, or other vegetables
Kombucha (fermented tea)
Day: 1 
Breakfast: Swirly Crustless Quiche (recipe here), Perfectly Baked Bacon (recipe here)
Lunch: Mustard Glazed Chicken Thighs (recipe here), Green Salad*, Balsamic Vinaigrette (recipe here)
Dinner: Grilled Garlic Flank Steak with Peppers & Onions (recipe here), Spinach*
Day: 2 
Breakfast: left-over Swirly Crustless Quiche, left-over Garlic Flank Steak with Peppers & Onions
Lunch: Wild Canned Salmon with Olives, Lemon Juice, Tomato, EVOO
Dinner: Sage Roasted Turkey Legs (recipe here), Roasted Pearl Onions (recipe here), Green Salad*
Day: 3 
Breakfast: Mustard-Glazed Chicken Thighs (recipe here), left-over Roasted Onions
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)
Lunch: left-over Lemony Lamb Dolmas, Spinach Salad with Walnuts & Artichokes (recipe here)
Dinner: Citrus Macadamia Nut Sole (recipe here), Green Beans with Shallots*(recipe here)
Day: 5 
Breakfast: left-over Citrus Macadamia Nut Sole, Brussels Sprouts*
Lunch: Nori Salmon Handrolls (recipe here)
Dinner: Beef & Mixed Veggie Stir Fry (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*
Lunch: Mixed Greens with Wild Canned Salmon, Asparagus*, Lemon Juice, EVOO
Dinner: Citrus & Herb Whole Roasted Chicken (recipe here), Simple Baked Kale Chips*(recipe here)
Day: 8 
Breakfast: Grain-Free Porridge (recipe here), Berries, 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)
Day: 9 
Breakfast: Swirly Crustless Quiche (recipe here), Steamed Broccoli*
Lunch: Indian-Spiced Turkey Burgers (recipe here), Steamed Broccoli*
Dinner: Pesto Shrimp & Squash Fettuccine (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
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)
Lunch: left-over Cumin Spiced Pork Tenderloin, Rainbow Red Cabbage Salad*(recipe here)
Dinner: Balsamic Braised Short Ribs (recipe here), Spinach*
Day: 12 
Breakfast: Eggs, left-over Rainbow Red Cabbage Salad
Lunch: left-over Balsamic Braised Short Ribs, 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)
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)
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, 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: Breakfast Sausage, Brussels Sprouts*
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), Broccoli*
Lunch: left-over Bacon-Wrapped Smoky Chicken Thighs, Green Salad*
Dinner: Spaghetti Squash Bolognese (recipe here), Simple Baked Kale Chips* (recipe here)
Day: 18 
Breakfast: left-over Bacon & Egg Salad 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, Spinach or Kale*
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: Hard Boiled Eggs, Perfectly Baked Bacon (recipe here)
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
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: Pesto Scrambled Eggs (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), Savory Baked Chicken Legs (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), Spinach*
Day: 27 
Breakfast: Grain-Free Porridge (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*
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), 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)
• 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!
SQUEAKY
CLEAN
PALEO
If you are not looking for help with a specific condition or goal but would rather simply take on what is known a strict or “clean” Paleo diet, this is the plan for you. You’ll be eating only whole foods, without any grain-free “treat” options. This approach requires that you read labels especially closely to catch additives that sneak into your foods, especially hidden sugar and gluten.
There are no supplement recommendations for this plan specifically. If you have specific goals, please refer to the previous 30-Day Meal Plans to combine any supplement recommendations with the meals in this plan.
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 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).
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