The Tao of Paleo: Finding Your Path to Health and Harmony

APPENDIX B: 12-WEEK MEAL PLAN

(recipes for all * items start on page 221)

 

Breakfast

Lunch

Dinner

Week 1

     

Day 1

Basic Mini Crustless Quiche*

Taco-seasoned

lettuce wraps*,

Jicama Spears w/

lime, Guacamole

Chicken and

Mixed Veggie Stir-

fry*

Day 2

Tomato Basil Frittata*, breakfast sausage*

Left over stir fry

Grilled Garlic

Flank Steak*

(Make extra for

salad), Asparagus,

Steamed Spinach

Day 3

Eggs

scrambled

with spinach,

bacon,

avocado

Steak Salad

(leftover flank

steak on salad) w/

balsamic

dressing*

Crock Pot Chicken*, Bacon Roasted Broccoli*, Cauliflower Rice*

Day 4

Paleo Crunch Cereal*, Berries, Bacon

Leftover Chicken, Left over broccoli, Apple

Shrimp Scampi with Zucchini noodles*

Day 5

Basic Mini Crustless Quiche*

Spaghetti Squash and Meatballs

Bacon Wrapped

Chicken*, Green

Beans, Sauteed

Cabbage

Day 6

Tomato Basil Frittata*, breakfast sausage*

Chicken Fingers*, carrots, cucumbers

Honey Mustard

Chicken*, Mixed

Veggies, Oven

Roasted Sweet

Potato Spears

Day 7

Asparagus

Ham and Egg

Bake*,

breakfast

sausage*

Taco-seasoned lettuce wraps*, Jicama Spears w/ lime, Guacamole

Khalua Pork* (double), Mashed Sweet Potato, Cabbage Salad

 

Breakfast

Lunch

Dinner

Week 2

     

Day 1

Paleo Crunch Cereal*, Berries, Bacon

Pulled Khalua

pork with bbq

sauce stuffed into

a sweet potato

Bacon Wrapped

Chicken*, Green

Beans, Sauteed

Cabbage

Day 2

Sweet Potato Muffins*, Bacon

Turkey Club Salad

Burger Bar and

Butternut Squash

Fries

Topping

Suggestions:

Bacon, avocado,

grilled onions,

tomato

Day 3

Turkey or Pork

Breakfast

Sausage*,

eggs, Sliced

tomatoes

Chicken Fingers*, carrots, cucumbers

Chili* served over cauliflower rice* Salad

Day 4

Tex-Mex Egg

Bake*, Orange

Left over Chili and

Cauliflower Rice

Pan Fried Cod

Spinach sauteed

w/butter and

garlic

Cauli rice pilaf*

Day 5

Eggs

scrambled

with spinach,

bacon,

avocado

Ham & Turkey Roll-ups, dill pickles, cherry tomatoes

Meatloaf*

Sauteed Cabbage

Mashsed Sweet

Potato

Day 6

Basic Mini Crustless Quiche*

Leftover Meatloaf, Sauteed Cabbage, Mashed Sweet Potato

Teriyaki Chicken* Asian Fried Cauli Rice*

Day 7

Sweet Potato Hash and Eggs*, bacon

Leftover Teriayaki Chicken, Green Salad

Turkey Wings

Green Beans

Kale

 

Breakfast

Lunch

Dinner

Week 3

     

Day 1

Bacon and Sweet Potato Bake

Spinach Salad with bacon and Honey Poppy Seed dressing

Maple Chili

Chicken*

Bacon Roast

Broccoli*

Shaved Bussesls

Sprouts

Day 2

Hard Boiled Eggs, Bacon, Apple

leftover maple chili chicken,green salad

Shrimp Scampi with Zucchini noodles*

Day 3

Sweet Potato Hash and Eggs*, bacon

Leftover

Spaghetti Squash

and Meatballs

Honey Mustard

Chicken*, Mixed

Veggies, Oven

Roasted Sweet

Potato Spears

Day 4

Basic Mini Crustless Quiche*

Chopped Leftover Honey mustard chicken over mixed greens

with red onion

Burger Bar and

Butternut Squash

Fries. Topping

Suggestions:

Bacon, avocado,

grilled onions,

tomato

Day 5

Bacon and Sweet Potato Bake

Chicken Fingers, carrots, cucumbers

Firecracker

Salmon*

Garlic Butter

Zucchini Noodles

Greenbeans

Day 6

Turkey or Pork

Breakfast

Sausage*, eggs,

Sliced

tomatoes

Spinach Salad with bacon and Honey Poppy Seed dressing

Chicken and Mixed

Veggie Stir-fry*

Day 7

Scrambled Egg

Nests*,

breakfast

sausage

Leftover Chicken

Stirfry

Crock Pot Chicken*,

Bacon Roasted

Broccoli*,

Cauliflower Rice

 

Breakfast

Lunch

Dinner

Week 4

     

Day 1

Paleo Crunch Cereal*, Berries, Bacon

Leftover Chicken, left over broccoli

Meatloaf*

Sauteed Cabbage

Mashsed Sweet

Potato

Day 2

Eggs

scrambled

with spinach,

bacon,

avocado

Taco-seasoned lettuce wraps*, Jicama Spears w/ lime, Guacamole

Pan Fried Cod

Spinach sauteed

w/butter and

garlic

Cauli rice pilaf*

Day 3

Bacon and Sweet Potato Bake

Ham & Turkey Roll-ups Dill Pickles

Baby Carrots

Turkey Wings Green Beans Kale

Day 4

Basic Mini Crustless Quiche*

Turkey Club Salad

Mongolian Beef*

Asian Cauliflower

Rice*

Stirfry Veggies

Day 5

Hard Boiled Eggs, Bacon, Apple

leftover Mongolian Beef, stir-fry veggies

Chili* served over cauliflower rice Salad

Day 6

Bacon and Sweet Potato Bake

Leftover Chili over cauliflower rice

Khalua Pork*, Mashed Sweet Potato, Cabbage Salad

Day 7

Paleo Crunch Cereal*, Berries, Bacon

Pulled Khalua pork* with bbq sauce stuffed into a sweet potato

Grilled Garlic Flank Steak* (Make extra for

Salad), Asparagus, Steamed Spinach

 

Breakfast

Lunch

Dinner

Week 5

     

Day 1

Turkey or Pork Breakfast Sausage*, eggs, Sliced tomatoes

Steak Salad

Firecracker

Salmon*

Garlic Butter

Spaghetti Squash

Greenbeans

Day 2

Basic Mini Crustless Quiche*

Spinach Salad with bacon and Honey Poppy Seed dressing

Stuffed Peppers*

Squash,

Mushrooms and

Onions sauteed in

butter

Day 3

Tomato Basil Frittata*, breakfast sausage*

Taco-seasoned lettuce wraps*, Jicama Spears w/ lime, Guacamole

Chicken Fajitas, Spanish Cauli Rice*

Day 4

Paleo Crunch Cereal*, Berries, Bacon

Left over chicken fajitas, green salad

Beef stirfry*, Asian

Cauliflower Rice

Day 5

Basic Mini Crustless Quiche*

leftover beef-stir fry

Bacon Wrapped

Chicken*, Green

Beans, Sauteed

Cabbage

Day 6

Tomato Basil Frittata*, breakfast sausage*

leftover bacon wrapped chicken, baby carrots, cherry tomatoes

Chicken Fingers*, sweet potato fries, cabbage salad*

Day 7

Scrambled Egg Nests*, breakfast sausage*

Ham & Turkey Roll-ups, dill pickles, cherry tomatoes

Crock Pot

Chicken*, Bacon

Roasted Broccoli*,

Cauliflower Rice*

 

Breakfast

Lunch

Dinner

Week 6

     

Day 1

Paleo Crunch Cereal*, Berries, Bacon

Leftover Chicken, left over broccoli

Khalua Pork*,

Mashed Sweet

Potato, Cabbage

Salad

Day 2

Bacon and Sweet Potato Bake

Pulled Khalua pork with bbq sauce stuffed into a sweet potato

Burger Bar and

Butternut Squash

Fries

Topping

Suggestions:

Bacon, avocado,

grilled onions,

tomato

Day 3

Eggs

scrambled

with spinach,

bacon,

avocado

Turkey Club Salad

Chicken Piccata*, Cauliflower rice Steamed Vegetables,

Day 4

Basic Mini Crustless Quiche*

leftover chicken piccata, cauliflower rice

Pan Fried Cod

Spinach sauteed

w/butter and

garlic

Cauli rice pilaf*

Day 5

Sweet Potato Hash and Eggs*, bacon

Ham & Turkey

Roll-ups Dill

Pickles

Baby Carrots

Meatloaf*

Sauteed Cabbage

Mashsed Sweet

Potato

Day 6

Bacon and Sweet Potato Bake

Leftover Meatloaf, Sauteed Cabbage, Mashed Sweet Potato

Buffalo Wings, carrots, celery, butternut squash fries

Day 7

Hard Boiled Eggs, Bacon, Apple

Spinach Salad

with bacon and

Honey Poppy

Seed dressing

Terriyaki Chicken* Asian Fried Cauli- Rice*

 

Breakfast

Lunch

Dinner

Week 7

     

Day 1

Sweet Potato

Hash and

Eggs*, bacon

Leftover Terriayaki

Chicken, Green

Salad

Chili* served over

cauliflower rice*

Salad

Day 2

Basic Mini Crustless Quiche*

Leftover Chili over cauliflower rice

Maple Glazed

Chicken*

Bacon Roast

Broccoli*

Shaved Bussesls

Sprouts

Day 3

Bacon and Sweet Potato Bake

Spinach Salad with bacon and Honey Poppy Seed dressing

Burger Bar and

Butternut Squash

Fries

Topping

Suggestions:

Bacon, avocado,

grilled onions,

tomato

Day 4

Turkey or Pork

Breakfast

Sausage*, eggs,

Sliced

tomatoes

Spinach Salad with bacon and Honey Poppy Seed dressing

Firecracker

Salmon*

Garlic Butter

Zucchini Noodles

Greenbeans

Day 5

Scrambled Egg

Nests*,

breakfast

sausage

Leftover

Spaghetti Squash

and Meatballs

Bacon Wrapped

Chicken*, Green

Beans, Sauteed

Cabbage

Day 6

Paleo Crunch Cereal*, Berries, Bacon

Chicken Fingers, carrots, cucumbers

Crock Pot Chicken*, Bacon Roasted Broccoli*, Cauliflower Rice

Day 7

Eggs scrambled with spinach, bacon, avocado

Leftover Chicken, left over broccoli

Honey Mustard

Chicken*, Mixed

Veggies, Oven

Roasted Sweet

Potato Spears

 

Breakfast

Lunch

Dinner

Week 8

     

Day 1

Bacon and Sweet Potato Bake

Chopped

Leftover Honey

mustard chicken

over mixed

greens with red

onion

Chicken Fajitas, Spanish Cauli Rice

Day 2

Basic Mini Crustless Quiche*

Leftover Chicken Fajitas, green salad

Honey Chicken*, Zucchini noodles, mixed vegetables

Day 3

Hard Boiled Eggs, Bacon, Apple

leftover honey chicken, zuccini noodles

Beef stirfry*, Asian Cauliflower Rice

Day 4

Bacon and Sweet Potato Bake

leftover beef-stir fry

Meatloaf*

Sauteed Cabbage

Mashsed Sweet

Potato

Day 5

Basic Mini Crustless Quiche*

Leftover

Meatloaf,

Sauteed

Cabbage,

Mashed Sweet

Potato

Chili* served over cauliflower rice Salad

Day 6

Turkey or Pork

Breakfast

Sausage*,

eggs, Sliced

tomatoes

Leftover Chili over cauliflower rice

Mongolian Beef*

Asian Cauliflower

Rice*

Stirfry Veggies

Day 7

Basic Mini Crustless Quiche*

leftover Mongolian Beef, stir-fry veggies

Honey Chicken*, Zucchini noodles, mixed vegetables

 

Breakfast

Lunch

Dinner

Week 9

     

Day 1

Paleo Crunch Cereal*, Berries, Bacon

leftover honey chicken, zuccini noodles

Khalua Pork*,

Mashed Sweet

Potato, Cabbage

Salad

Day 2

Eggs

scrambled

with spinach,

bacon,

avocado

Pulled Khalua pork with bbq sauce stuffed into a sweet potato

Grilled Garlic Flank Steak*, Asparagus, Steamed Spinach

Day 3

Sweet Potato Muffins*, Bacon

Steak Salad

Pan Fried Cod

Spinach sauteed

w/butter and

garlic

Cauli rice pilaf*

Day 4

Turkey or Pork

Breakfast

Sausage*,

eggs, Sliced

tomatoes

Spinach Salad with bacon and Honey Poppy Seed dressing

Bacon Wrapped Chicken*, Green Beans, Sauteed Cabbage

Day 5

Basic Mini Crustless Quiche*

Taco Boats*, Jicama Spears w/ lime, Guacamole

Chicken Piccata*,

Cauliflower rice

Steamed

Vegetables,

Day 6

Tomato Basil Frittata*, breakfast sausage*

leftover chicken

piccata,

cauliflower rice,

steamed

vegetables

Chicken Fajitas, Spanish Cauli Rice*

Day 7

Eggs

scrambled

with spinach,

bacon,

avocado

leftover chicken fajitas over mixed greens

Crock Pot Chicken*, Bacon Roasted Broccoli*, Cauliflower Rice*

 

Breakfast

Lunch

Dinner

Week 10

     

Day 1

Basic Mini Crustless Quiche*

Leftover Chicken, Left over broccoli, Apple

Bacon Wrapped

Chicken*, Green

Beans, Sauteed

Cabbage

Day 2

Tomato Basil Frittata*, breakfast sausage*

Ham and Turkey

roll-ups, dill

pickles, baby

carrots, cherry

tomatoes

Khalua Pork*, Mashed Sweet Potato, Cabbage Salad

Day 3

Scrambled Egg Nests*, breakfast sausage*

Pulled Khalua pork with bbq sauce stuffed into a sweet potato

Honey Mustard

Chicken*, Mixed

Veggies, Oven

Roasted Sweet

Potato Spears

Day 4

Paleo Crunch Cereal*, Berries, Bacon

leftover honey mustard chicken on mixed greens with honey mustard dressing

Burger Bar and

Butternut Squash

Fries

Topping

Suggestions:

Bacon, avocado,

grilled onions,

tomato

Day 5

Tex Mex Bake*, Sliced Jicama

Chicken Fingers*, carrots, cucumbers

Chicken Piccata*,

Cauliflower rice

Steamed

Vegetables,

Day 6

Eggs scrambled with spinach, bacon, avocado

leftover chicken

piccata,

cauliflower rice,

steamed

vegetables

Beef stirfry*, Asian Cauliflower Rice

Day 7

Sweet Potato Hash and Eggs*, bacon

leftover beef stirfry

Pan Fried Cod

Spinach sauteed

w/butter and

garlic

Cauli rice pilaf*

 

Breakfast

Lunch

Dinner

Week 11

     

Day 1

Bacon and Sweet Potato Bake

Taco-seasoned

lettuce wraps*,

Jicama Spears w/

lime, Guacamole

Chili* served over cauliflower rice* Salad

Day 2

Sweet Potato Hash and Eggs*, bacon

Left over Chili and

Cauliflower Rice

Meatloaf*

Sauteed Cabbage

Mashsed Sweet

Potato

Day 3

Basic Mini Crustless Quiche*

Leftover Meatloaf, Sauteed Cabbage, Mashed Sweet Potato

Buffalo Wings, carrots, celery, butternut squash fries

Day 4

Bacon and Sweet Potato Bake

Turkey Club Salad

Turkey Wings Green Beans Kale

Day 5

Turkey or Pork Breakfast Sausage*, eggs, Sliced

tomatoes

Spinach Salad with bacon and Honey Poppy Seed dressing

Burger Bar and

Butternut Squash

Fries

Topping

Suggestions:

Bacon, avocado,

grilled onions,

tomato

Day 6

Scrambled Egg Nests*, breakfast sausage

Chicken Fingers, carrots, cucumbers

Shrimp Scampi with Zucchini noodles*

Day 7

Paleo Crunch Cereal*, Berries, Bacon

Leftover

Spaghetti Squash

and Meatballs

Honey Mustard

Chicken*, Mixed

Veggies, Oven

Roasted Sweet

Potato Spears

 

Breakfast

Lunch

Dinner

Week 12

     

Day 1

Eggs

scrambled

with spinach,

bacon,

avocado

Chopped Leftover

Honey mustard

chicken over

mixed greens with

red onion

Honey Chicken*, Zucchini noodles, mixed vegetables

Day 2

Bacon and Sweet Potato Bake

leftover honey chicken, zuccini noodles

Firecracker

Salmon*

Garlic Butter

Zucchini Noodles

Greenbeans

Day 3

Basic Mini Crustless Quiche*

Spinach Salad with bacon and Honey Poppy Seed dressing

Bacon Wrapped Chicken*, Green Beans, Sauteed Cabbage

Day 4

Hard Boiled Eggs, Bacon, Apple

leftover bacon

wrapped chicken,

baby carrots,

cherry tomatoes

Crock Pot

Chicken*, Bacon

Roasted Broccoli*,

Cauliflower Rice

Day 5

Bacon and Sweet Potato Bake

Leftover Chicken, left over broccoli

Meatloaf*

Sauteed Cabbage

Mashsed Sweet

Potato

Day 6

Paleo Crunch Cereal*, Berries, Bacon

Leftover Meatloaf, Sauteed Cabbage, Mashed Sweet Potato

Pan Fried Cod

Spinach sauteed

w/butter and

garlic

Cauli rice pilaf*

Day 7

Turkey or Pork

Breakfast

Sausage*,

eggs, Sliced

tomatoes

Ham & Turkey Roll-ups Dill Pickles

Baby Carrots

Turkey Wings Green Beans Kale



If you find an error or have any questions, please email us at admin@doctorlib.info. Thank you!