https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu
Day 1: Grilled Salmon with Roasted Vegetables
- Preheat the grill to medium-high heat.
- Season the salmon fillets with salt, pepper, and your favorite herbs.
- Grill the salmon for 4-6 minutes on each side or until cooked through.
- Meanwhile, toss various vegetables like bell peppers, zucchini, and onions in olive oil, salt, and pepper.
- Roast the vegetables in a preheated oven at 400°F (200°C) for 20-25 minutes.
- Serve the grilled salmon alongside the roasted vegetables for a delicious and nutritious meal.
Day 2: Spinach and Mushroom Omelet
- Heat a non-stick skillet over medium heat and add a little coconut oil.
- In a bowl, whisk together eggs, salt, and pepper.
- Sauté sliced mushrooms in the skillet until tender.
- Add a handful of fresh spinach leaves and cook until wilted.
- Pour the egg mixture into the skillet and cook until the omelet is set.
- Flip the omelet in half and cook for another minute.
- Serve the spinach and mushroom omelet with a side of fresh fruit.
Day 3: Baked Chicken Thighs with Sweet Potato Mash
- Preheat the oven to 400°F (200°C).
- Season chicken thighs with a mixture of paprika, garlic powder, salt, and pepper.
- Place the seasoned chicken thighs on a baking sheet lined with parchment paper.
- Bake in the preheated oven for 25-30 minutes or until cooked through.
- In the meantime, peel and chop sweet potatoes, then boil them until tender.
- Drain the sweet potatoes and mash them with coconut milk, cinnamon, and a pinch of salt.
- Serve the baked chicken thighs alongside the sweet potato mash.
Day 4: Beef Stir-Fry with Cauliflower Rice
- Slice beef into thin strips and season with coconut aminos, minced garlic, and ginger.
- Heat a skillet or wok over high heat and add coconut oil.
- Stir-fry the beef until browned, then remove from the skillet and set aside.
- Add sliced bell peppers, broccoli florets, and thinly sliced carrots to the skillet.
- Stir-fry the vegetables until crisp-tender.
- Return the beef to the skillet, toss with the vegetables, and cook for an additional minute.
- Serve the beef stir-fry over cauliflower rice.
Day 5: Grilled Chicken Salad with Avocado Dressing
- Season chicken breasts with salt, pepper, and your choice of herbs.
- Preheat the grill to medium-high heat and grill the chicken for 6-8 minutes per side or until cooked through.
- Let the chicken rest for a few minutes, then slice it into thin strips.
- Combine avocado, lime juice, olive oil, garlic, and a pinch of salt in a blender.
- Blend until smooth to make the avocado dressing.
- Assemble a salad with mixed greens, sliced cucumbers, cherry tomatoes, and grilled chicken.
- Drizzle the avocado dressing over the salad.
Day 6: Baked Salmon with Lemon and Dill
- Preheat the oven to 425°F (220°C).
- Place salmon fillets on a baking sheet lined with parchment paper.
- Drizzle the salmon with olive oil and season with salt, pepper, lemon zest, and fresh dill.
- Bake in the preheated oven for 12-15 minutes or until the salmon flakes easily with a fork.
- Serve the baked salmon with a side of steamed asparagus.
Day 7: Turkey and Vegetable Skewers
- Preheat the grill or grill pan to medium-high heat.
- Cut turkey breast into bite-sized cubes and place them in a bowl.
- Add olive oil, minced garlic, lemon juice, dried oregano, salt, and pepper to make the marinade in a separate bowl.
- Pour the marinade over the turkey cubes and toss to coat evenly. Let it marinate for 15-20 minutes.
- Meanwhile, prepare the vegetables by cutting bell peppers, red onions, and zucchini into chunks.
- Thread the marinated turkey cubes and vegetables onto skewers, alternating between the meat and vegetables.
- Grill the skewers for about 10-12 minutes, turning occasionally, until the turkey is cooked through and the vegetables are slightly charred.
- Serve the turkey and vegetable skewers with a side of cauliflower rice or a fresh green salad.
Adjust the serving sizes and ingredient quantities based on your specific needs. Enjoy your delicious and nutritious Paleo meals for the week!
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