Paleo Starter Kit

PALEO
Starter Kit
Index
INTRODUCTION
What Is Paleo?
Why aren’t these foods Paleo?
Top 10 Paleo Questions
Read More About Paleo
Get Started on Paleo
Get More
from Your Paleo Program
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Welcome to
PaleoPlan
We’re glad you’re here!
The Paleo Diet is gaining popularity each year not only for its benefits for weight loss
and reducing inflammation, but for improving digestion, energy levels, hormone
balance, and even helping people who have Type 2 Diabetes and heart disease!
Whatever the reason that you’re considering Paleo, you’re in the right place.
What Is PaleoPlan?
PaleoPlan is a Paleo meal planning company who provides weekly meal plans that take
the guesswork out of your Paleo diet. Each week our expert dietitian crafts meal plans
that are balanced nutritionally and also designed to satisfy your taste buds!
Paleo food is far from boring.
The meal plans also created with the busy person in mind as they utilize leftovers, prep
tips, and the occasional flex meal.
Our food plan is designed to be an integral part of a lifestyle that turns your body into
the highly efficient, optimally functioning, fat-burning machine it is meant to be.
This is what nature has always intended for you. With a modern mimicking of the diets
of our hunter-gatherer ancestors, we can reprogram our genes for optimal expression,
a.k.a. health!
By eating a diet of nutrient dense real foods comprised of healthy fats, adequate high
quality protein, and just enough carbohydrates from well-tolerated plant sources to
support our individual needs, we can harness the ancient power of our genes to our
modern advantage. And that’s exactly what our Paleo meal plan is designed to do!
The Experts Behind PaleoPlan
The PaleoPlan team is comprised of four experts who bring a well-rounded and broad
knowledge base to the meal plan and to every product, blog post, and resource that
we produce. Get to know the team who will be guiding you!
Sally Barden Johnson, RD, LDN
Resident Dietitian, Meal Plan Writer, and Blogger
Sally is a Registered and Licensed Dietitian with a Master of Arts Degree in Applied
Physiology. After receiving her Bachelor degree in American Studies from Rutgers
University, she went back to school and turned her intense interest in food into a career.
After she completed her course requirements at Hunter College of the City in New York,
and an internship at Harlem Hospital, she passed the RD exam. She then topped off her
education at Teacher’s College of Columbia University.
Sally enjoys CrossFit and teaching Paleo cooking classes in San Antonio, Texas when
she’s not spending time with her husband, a military orthopaedic surgeon, and two
teenage children.
Kinsey Jackson, CNS
Resident Nutritionist, Blogger, 30 Day Challenge Coach,

and the Voice of the Weekly Newsletter
Kinsey is a Certified Nutrition Specialist® practitioner who specializes in integrative

and functional nutrition. She graduated summa cum laude honors with a Master of
Science in Human Nutrition from the University of Bridgeport after earning her Bachelor
of Science in Biopsychology with cum laude honors from Western Washington
University. She has been a licensed massage therapist for 15 years.
Kinsey experienced a dramatic change in health after turning from a vegan diet to the
Paleo diet when she ended up crippled and bald from multiple autoimmune disorders.
After a couple months of eating a nourishing Paleo diet, Kinsey experienced remission
of her diseases and a life-changing transformation.
When Kinsey isn’t seeing nutrition clients, she enjoys researching, reading, Pilates,
meditation, and cooking for her husband and wiener dog, Pele, who also eats a Paleo
diet. Kinsey lives in Washington state.
Aimee McNew, MNT
Resident Nutritionist, Editor-in-Chief, D21 Coach, and Blogger
Aimee is a Certified Nutritionist who holds a Masters in Nutrition Therapy from

Nutrition Therapy Institute and is currently a candidate for board certification
in holistic nutrition. She is the author of The Everything Guide to Hashimoto’s
Thyroiditis: A Healing Plan for Managing Symptoms Naturally , which was a finalist
in the 2017 Paleo Magazine Best Of Awards.
Aimee experienced a major life transformation after turning to Paleo, and saw
numerous autoimmune disorders go into remission.
When she’s not writing, editing, or consulting with nutrition clients, Aimee is taking
classes to further her education as she works toward an eventual doctorate in
women’s health studies. She’s the happy mom of a toddler after battling years of
autoimmune-related infertility, and she lives with her husband and son in the Midwest.
Max Shippee
CrossFit Trainer and PaleoFit Creator
Max is the owner of CrossFit 1440 in L.A., which is Level 1, Kids, and Mobility Certified
and the creator of our PaleoFit program, which brings CrossFit quality workouts to
your inbox each week.
Max has been active his entire life, experimenting with everything from bodybuilding to
endurance training. When he’s not training, he enjoys Legos and lasers. Max lives with
his wife and three children in L.A. in what he likes to call “a multi-year sleep deprivation
experiment known as ‘parenthood.’”
What Is
Paleo?
content
#01 - Introduction
#02 - A Brief History of Paleo

#03 - What Paleo Looks Like in the Modern Day
#04 - Is Paleo For You?

#05 - Which Version of Paleo is Best for You?
#06 - Why Paleo Doesn’t Always Have to Be All or Nothing
#07 - Do You Have to Eat Paleo Forever?
#08 - How to Transition a Family to a Paleo Diet
#09 - Quick View: What Foods Are Paleo?
What Is
Paleo Starter Kit - Content
Paleo?
INTRODUCTION
Unfortunately for modern America, the typical diet that our culture embraces is
destructive and far from health-sustaining. The Standard American Diet - or SAD, as
it is referred to - leaves eaters sad for multiple reasons, not the least of which includes a
higher proclivity to heart disease, cancer, type 2 diabetesdementia, digestive disorders,
autoimmune disease, thyroid problems, and obesity.
Eating a Paleo diet isn’t embracing a fad food plan that will leave you feeling worse
than before you started. No, a Paleo diet is all about investing in your health and
your future. Paleo prioritizes foods that nourish the body and avoids foods that cause
digestive and inflammatory problems.
Critics of Paleo love to hate it. They like to claim that it’s a fad diet, that it’s no different
from the Atkins diet or other low-carb fads. In reality, however, there are no “tricks”
with Paleo. It’s about simple nutrition that equips your body to do its job effectively.
Paleo, for example, doesn’t even have to be low-carb at all. While some might thrive
on restricted carbohydrates, others need more carbs to have energy and proper
hormone production (which is going to include a majority of women).
Few other diets can claim such individualized potential as Paleo can. There are several
versions of the Paleo diet that have become popular in their own right, and that means
that you can choose the specific incarnation of Paleo that best meets your needs.
Your needs may change over time, too. This is an introduction to basic Paleo.
Paleo works as a health-supportive, therapeutic diet because it focuses on the whole

body. Regardless of what your health goals are, Paleo can help you reach them
because it is anti-inflammatory, nourishing, and enables your digestive system to
work efficiently.
Humans are all uniquely different from one another, and no “one size fits all” approach
is ever going to be truly perfect. Paleo pairs ancient principles of diet with modern
nutrition science, making it a long-lasting, sustainable way of living.
Once you’ve reached your health, fitness, or weight-loss goal, you can safely continue
eating a Paleo diet without actually being on a diet. Instead, you’re actually just eating to
live to your body’s fullest potential.
Paleo improves glucose tolerance, reduces cardiovascular risk factors, improves

blood pressure and other health markers, as well as promotes weight loss. It can even
reverse autoimmune and chronic conditions.
Paleo strips away the newfangled ideas of what is good for us (artificial sweeteners,
processed foods, a grain-based diet, etc.) and simply takes us back to a mindset that
food from the earth and from organically raised animals is the best fuel we could
ask for.
A Brief History
of Paleo
The Paleolithic era, from which Paleo gets its name, began when cave
people hunted and gathered their food, prior to the days of raising
animals and growing crops.
Up until humans started farming and raising animals, Paleo problematic foods like
grains and beans were not eaten frequently since gathering them and cooking them
was time-consuming and inefficient. Archaeological evidence points to most of our
ancestors eating a diet rich in meat with plant foods like fruits, vegetables, and herbs
filling in the rest of the gaps.
While settling down and having a stable source of food was a vital part of human
development, it also allowed for convenience foods that started to create problematic
issues for human digestion and health.
While our Paleolithic ancestors didn’t have as long of a life expectancy as we do today,
they face infectious diseases with no modern medicine to treat them, predators, and
harsh elements. Once Paleolithic humans made it past age 15, their average life
expectancy was 54, which is only about a decade less than the average life expectancy
in the world today.
But today, in contrast, people are mostly dying of modern life convenience diseases like
heart disease, cancer, diabetes, and other chronic disorders, and these can be directly
linked to the high amounts of sugar, refined foods, and lack of quality animal fats in our
diets today.
What Paleo Looks Like
in the Modern Day
One of the best aspects of the Paleo diet is that it can be
customized to your specific health needs or conditions as well as
dietary requirements, such as food allergies, religious protocols,
or conscientious restrictions. Paleo can adapt to whatever nutrient
demands your body needs in each phase of life, and it can ultimately
help you succeed.
Here are each of the main variations of a Paleo diet:
Traditional Paleo
The traditional, normal, no-fluff Paleo diet excludes grains, dairy, soy, and refined and
processed foods. It also skips fake fats, as well as vegetable oils that are overly
processed. Our PaleoPlan meal plan offers a completely done-for-you version of the
basic Paleo diet.
80/20 Paleo
This is probably what some would consider “old-school Paleo” since this was the
first form of the Paleo diet to gain real popularity in the last few decades. This refers to
eating Paleo 80 percent of the time, and non-Paleo foods the other 20 percent of the
time. People can look at it as cheat meals, flex meals, or convenience meals. Even if
you eat non-Paleo foods, it’s encouraged to still eat whole, unprocessed ingredients,
and to still skip refined sugars and junk foods, because let’s face it, those aren’t good
for anyone. 80/20 Paleo can work for people who are eating Paleo because they’re
supporting other family members in it, or who have already achieved their health goals
and are looking to loosen the reins a bit.
AIP Paleo
The autoimmune protocol (also known as AIP) is a version of the Paleo diet that gets
rid of specific foods associated with inflammatory responses, especially in people
with chronic and autoimmune disorders like fibromyalgia, eczema, rheumatoid arthritis,
lupus, multiple sclerosis, IBS, and Crohn’s disease. Nightshades are avoided (including
potatoes, tomatoes, and peppers), along with seeds, nuts, and eggs. People who know
they’re sensitive to these foods can succeed on the AIP, as well as anyone who is
starting out on Paleo and dealing with disease, poor digestion, or inflammation.
Some people will perpetually live on the AIP diet, while others will eventually transition
to basic Paleo.
Ketogenic Paleo
The ultimate in low-carb, the ketogenic diet gets the body into a state of ketosis
where fat is the primary fuel instead of glucose. Ketogenic eating can be completely
done within the confines of a Paleo diet, but just because something is keto doesn’t
automatically make it Paleo. Ketogenic Paleo is primarily utilized by those who have
large amounts of weight to lose, diabetics, or body builders. It can also be used to
maintain a wellness plan for epilepsy.
Customized Paleo for Food Allergies
A Paleo plan can be fully customized to an individual’s specific needs.

Since it already excludes common allergens like peanuts, gluten, corn, soy, artificial
sweeteners, preservatives, and dairy, it’s a great plan if you have any of these allergies.
It can also be customized to remove other common allergens like shellfish, coconut,
eggs, tree nuts, and more.
Is Paleo For You?

If you answer “yes” to two or more of the following questions, know that getting
started on Paleo and making it a way of life could have a significant impact on your
life. And we’ve included a handy 7-day meal plan to kick things off for you!
•• ● Are you overweight?

•• ● Do you get fatigued often or easily?
•• ● Do you depend on coffee to get you through your day?
•• ● Do you have pain in your joints?
•• ● Do you get bloated, or have diarrhea or constipation regularly?
•• ● Is your skin inflamed with acne, eczema, psoriasis, etc.?
•• ● Are you feeling older than you actually are?
•• ● Do you have mood swings often, especially when you’re hungry?
•• ● Do you have heart disease or any signs of it?
•• ● Do you have diabetes, high blood glucose, or insulin resistance?
•• ● Are you depressed?
•• ● Do you want more muscle tone?
•• ● Are you addicted to sweets and “can’t live without them?”
•• ● Do you have an autoimmune disease like celiac, lupus, rheumatoid arthritis,
•• Hashimoto’s, or type 1 diabetes?
•• ● Do you have heartburn, ulcers, or GERD? Do you have seasonal allergies?
•• ● Do you have thyroid issues?
It may be surprising to know that while most Americans will say yes to several of these
questions, you don’t have to live this way forever. We’ve seen a proper diet change
people’s lives over and over, removing almost all of those symptoms listed above.
Which Version of Paleo
is Best for You?
If Paleo eating is completely new to you, start by following a basic Paleo diet.
This will give you time to adjust to the new restrictions that, for some, can be quite a
culture shock. Quitting dairy and grains can often feel huge, but almost everyone finds
it’s way easier than they expect it to be.
Instead of getting ultra-restrictive to begin with, just get your toes wet with a basic Paleo
diet. (This is precisely why we designed our Paleo meal planning service: so that those who
are new to Paleo don’t have to get overwhelmed by changes.)
If you follow a basic Paleo diet for a few months and don’t notice as many positive
improvements as you’re hoping for, maybe you need to specialize a little more.
You could considering implementing the AIP, or maybe just removing some common
allergens from your diet (like eggs or tree nuts).
Because we know that even more specialized diets are difficult, we have made our
meal-planning subscription fully customizable. We make Paleo fully work for you .
You can remove allergens from your food plan. You can design meals to fit your needs
only, or the needs of your entire family. Your shopping lists are still customized so
you don’t have to meticulously plan trips to the grocery store and end up forgetting
ingredients anyway.
Why Paleo Doesn’t Always

Have to Be All or Nothing
Everyone has individual reasons for following a Paleo diet, but it’s most important
to listen to your body.
Here are three reasons why Paleo doesn’t have to be “all or nothing,” and, in fact,
why it shouldn’t be:
1 Sure, it seems like there are a lot (A LOT) of rules when it comes to the Paleo
diet - no grains, no dairy, no legumes, NO FUN! I get how overwhelming it can
be in the beginning. But when you take a look at the whole, it’s not about
rule-following, it’s about understanding why those foods aren’t Paleo.
Primarily, it comes down to digestion. Grains, dairy, legumes, hydrogenated oils,
etc. are generally speaking hard on the digestive system. It’s hard to have an
optimally healthy body if your digestive tract isn’t getting the nutrients it needs
or if it can’t absorb the ones it has. This is why it can be a good idea to strictly
follow Paleo when you’re just starting out, but does it have to be that way?
Nope.
2 Why are you going Paleo? Why have you been Paleo? The reasons are so
varied that I couldn’t possibly list them all here, but some of the more popular
ones are that you’re Paleo because you’re a CrossFitter, or you’re Paleo
because you want to lose weight or want to address a chronic health condition.
But beyond that, some people are Paleo because they have food allergies that
essentially limit them to a Paleo diet, or maybe they just want to eat cleanly.
Maybe they’re athletes and find Paleo is best for performance, or maybe
they’re Paleo because they’re supporting a family member who is Paleo for
one of these aforementioned reasons. Whatever the reason, Paleo isn’t one size
fits all, and as such, your Paleo diet can and should reflect that. If you can
tolerate good quality dairy products, then I’ll be the first to say you should feel
free to eat them! Same goes for white rice, grass-fed butter, and beans. But it’s
important to be able to honestly determine if you actually can handle them, or if
you’re just desperate to have them.
3 Eating the right foods for the season you’re in is also an important factor to
consider. While eating foods that are in season can be very popular among
those in the Paleo camp, I’m referring to a different type of season. As we age,
we naturally progress through many different seasons of life. The nutritional
needs of a teenage athlete are arguably quite different from the dietary needs
of a pregnant woman, a man undergoing cancer treatments, or a couple who is
fighting to lose 100 pounds together. Seasons of the year naturally come and
go, whether we like it or not, and the seasons of our lives progress much the
same, albeit less succinctly than winter to spring to summer to fall.
It’s important to pay attention to the season that your body is in, and how it
could best benefit nutritionally during that time.
Paleo does not have to be all or nothing.

In fact, you will go farthest in your Paleo diet if you are committed to one thing: being
all in to eating for your health. If you can learn to listen to your body’s needs, and to
accurately assess the seasons of your life as they ebb and flow, your less than pristine
Paleo diet could be far more effective than someone who is a Paleo purist just for the
sake of following “the rules.”
If you’re not perfect at listening to your body and reading digestive and health signs
right away, don’t worry. It’s a journey, like anything else. It can really help to keep a
food journal, but if you’re really fed up or feel lost, or you have health goals that are
more intensive, then get a professional’s opinion. Whatever approach you take, with
commitment and confidence your Paleo diet can take you much farther than you
could ever dream.
Do You Have to Eat
Paleo Forever?
As to whether Paleo is the only way to live, there are many who feel that way. But the
good news is that you are not everyone else! The beauty of Paleo is that it’s a mentality
and a way of life. That allows for an evolutionary process as your body changes
and adapts. Instead of approaching the diet as a set of rules, look at it as a way of
eliminating triggers and then the journey of customizing your dietary foodscape.
But what does eating (or not eating) Paleo forever look like? Some do well with adding
raw dairy back to their diets and become more Primal focused.
Others realize that they need an even stricter plan and cut eggs, nightshades, and nuts
and follow the autoimmune Paleo protocol, or the AIP. Still others will do well on an
80/20 approach where they add back gluten-free grains, beans, and other “non-Paleo”
foods 20% of the time. The ratios are not set either. Maybe you would do well on a
90/10 or a 50/50 food plan.
Ultimately, Paleo is about healing, resetting, restoring, and living. It’s not a prison. So
wherever you fall on the Paleo spectrum , I encourage you to first and foremost let
your own body do the leading. The more you pay attention to the cues that your
digestive system (and the rest of you) are sending, the better you will be in every
aspect of life. But all of this begins by first eliminating all non-Paleo foods and giving
your body a chance to reset. Here’s a meal plan that will help you do just that.
How to Transition
a Family to a Paleo Diet
If you’re going Paleo with a family, it can set you up for success if you
think through the approach that best meets the needs of your family.
The Speedy Transition
For families where there’s parental consensus for drastic dietary change and the
children are young and have no idea what’s going on, an overnight transition can
work. The pantry is purged of conventional foods and it’s all Paleo moving forward,
no looking back.
The Slower Transition
In this transition, which occurs stepwise over a period of time, spouses and children
are reasonably agreeable to nutritional change as long as it’s not too sudden and
disruptive. This family might decide go gluten-free for a couple of months before
taking the plunge to grain free. Perhaps milk is removed but other forms of dairy
remain in the diet for a time and legumes are taken off the menu but favorites such as
hummus make occasional appearances until phased out. Instead of an all-out purge,
conventional pantry items are replaced with Paleo counterparts one at a time as they
run out. For example, peanut butter is replaced with SunButter or almond butter.
Refined seed oils are replaced with coconut oil, olive oil, and other healthy fats. Low
quality protein is replaced with higher quality choices. The family works together
to find acceptable replacements for much-loved conventional staples and builds a
stockpile of new favorite Paleo recipes.
The Super Slow Transition
If you don’t have top-down support, i.e., your spouse is not on board and you
have children who are old enough to know what’s going on, who are able to feed
themselves, and who are not interested in changing their eating habits, do not
attempt to transition your family overnight. In this situation, a slow transition may
eventually get you to where you want to go however, a super slow transition, aka, a
take it so slowly nobody realizes what’s happening transition may be your best bet.
In this scenario, conventional foods continue to play a major role in the family’s diet
and Paleo meals and snacks are slowly, or if necessary, clandestinely introduced into
the meal rotation.
Nobody needs to know that your delicious grass-fed steak and sautéed veggie
dinner is Paleo. They just need to think dinner tastes great and makes them feel
good so they’ll look forward to more dinners just like it! In this transition, there’s no
timetable for your Paleo destination, just a journey towards healthier eating and
living. Progress may be painfully slow but even one successful Paleo meal a week is
better than none!
Quick View:
What
The Foods Are Paleo?
Speedy Transition
The Paleo diet is quite simple. It involves eating meats, vegetables, and
healthy fats. as well as a moderate amount of fruit, nuts, and seeds.
Foods allowed on the Paleo diet:

●● ● Meats (any kind, ideally pasture-raised or grass-fed)
●● ● Seafood (any kind, ideally wild caught)
●● ● Vegetables (any kind, ideally organic and local; keep in mind that corn is
not a vegetable)
●● ● Eggs (any kind, ideally pasture-raised)
●● ● Fruit (in moderation, ideally organic, berries are best)
●● ● Nuts and seeds (all kinds, in moderation, ideally organic)
●● ● Paleo-friendly oils and fats - mainly saturated and monounsaturated fats
(avocado oil, coconut oil, palm oil, extra virgin olive oil, lard, tallow, ghee)
●● ● Paleo-friendly sweeteners (raw honey, maple syrup, coconut sugar, coconut
nectar, pure stevia, dates, date sugar)
Foods NOT allowed on the Paleo diet:

●● ● Grains (including gluten and non-gluten containing grains)
●● ● Legumes (all beans, soy, peanuts, etc.)
●● ● Dairy (milk, creamers, cheeses, yogurts, etc.)
●● ● Most vegetable oils (canola oil, vegetable oil, etc.)
●● ● Refined and artificial sweeteners
●● ● Processed and refined foods (If you can’t pronounce or recognize an
ingredient, it’s probably not Paleo)
Why aren’t
these foods
Paleo?
content
#01 - Grains
#02 - Legumes
#03 - Dairy
#04 - Vegetable Seed (oils)

#05 - Refined sugar and artificial sweeteners
#06 - Processed and refined foods
Why aren’t
these foods
Paleo?
GRAINS:
Despite conventional wisdom, our bodies are NOT designed or well-equipped to eat
grains, especially the highly coveted whole grains. Grains and pseudo-grains contain
harmful substances like gluten and anti-nutrients that mess with our digestive
systems, causing severe inflammatory responses.
Examples of grains NOT allowed on the Paleo diet: corn, rice, wheat, quinoa,
oats, barley, spelt, millet, buckwheat, amaranth, beer, flour, etc.
LEGUMES:
Similar to grains, legumes (beans) contain problematic anti-nutrients such as phytic
acid that bind up the precious minerals contained in foods, making them unavailable
for digestion and absorption into our bodies.ingredients anyway.
Examples of legumes NOT allowed on the Paleo diet: peanuts, all beans
(black beans, pinto beans, lentils, garbanzo beans, hummus, etc.), all
soy products (tofu, tempeh, soy milk, soy lecithin, etc.), etc.
DAIRY:
Human beings didn’t eat dairy products before animals became domesticated. Dairy
products are not bad in themselves, but then again, not all dairy is created equal.
Most commercial dairy is unhealthy because it comes from cows that were raised in
unhealthy conditions, confined to small spaces that stress them, and fed foods full of
antibiotics and hormones. Moreover, most dairy products you find in the supermarket
are highly processed, which destroys the product’s proteins and kills any good
enzymes and bacteria. To make matters worse, products like yogurt are also usually
packed with sugar.
Considering that 65% of all humans are thought to be lactose intolerant , it makes
sense to ditch the dairy from your diet. This gives your body a chance to reset,
so you can get a clear read on whether or not your should be eating dairy.
Examples of dairy products NOT allowed on the Paleo diet: milk, yogurt, kefir,
cheese, cream, ice cream, cottage cheese, buttermilk, powdered milk, etc.
* The EXCEPTION to the no dairy rule is ghee. Feel free to use ghee liberally in your
Paleo diet! Most people tolerate this dairy products well, because it’s a pure fat source
that’s had the protein and carbohydrate (the mainly allergic components) removed.
Many people who do not tolerate butter well are able to tolerate ghee.
Having said that...if you suspect that you might be sensitive to dairy, you may want to
completely remove even ghee from your diet for 4 - 6 weeks, and then “challenge” it
back into your diet later, to look for hidden food intolerance.
Vegetable (Seed) Oils:
Liquid (polyunsaturated) vegetable and seed oils are much more prone to becoming
rancid (and morphing into disease-causing free radicals) compared to solid saturated
fats like lard, tallow, and coconut oil, which are much more stable at room
temperature. Most liquid vegetable oils are also much higher in the inflammatory
omega-6 fatty acids, compared to grass-fed/pastured animal fats and other Paleo-
approved oils, which are less inflammatory because they have a more balanced
omega-6 to omega-3 ratio.
Examples of oils NOT allowed on the Paleo diet: canola, safflower, sunflower,
peanut, cottonseed, grapeseed, soybean, margarine, etc.
Refined sugar and artificial sweeteners :

There’s a lot of reasons to avoid refined sugar and artificial sweeteners like the
plague. Let’s face it: refined sugars are a recipe for diabetes. And artificial sweeteners
are no better. These sugars are altered with chemicals like chlorine and phosgene
gas, which function as an excitotoxin in your body, causing cell destruction.
Moreover, your evolutionarily intelligent body deems that these man-made
chemicals are foreign, and not knowing what to do with them, stores them away in
adipose (fat) tissue where they accumulate and can contribute to chronic diseases
and obesity. To cut to the chase: not all sugar is created equal. The sweeteners
allowed on the Paleo diet are less-refined and are more in their ‘natural form’
compared to heavily processed and refined sweeteners.
Examples of sweeteners NOT allowed on the Paleo diet: cane sugar,

white sugar, brown sugar, agave, refined honey, sucralose, artificial (zero-calorie)
sweeteners like Sweet n’ Low, Nutrasweet, Aspartame, Equal, Splenda, etc.
Processed and refined foods:

There’s a lot of grey area here, but in general, if you don’t recognize or can’t
pronounce an ingredient on the label of a food - it’s probably not Paleo.
Bottom line: Paleo is about EATING REAL FOOD! Our bodies are engineered to utilize
the nutrients found in whole foods, in their natural form. The same cannot be said for
the man-made chemicals that are now abundantly found in our food supply.
Our bodies do not know what to do with these foreign chemicals and altered foods, and
stated simply, they make our immune systems go haywire, and can trigger countless
disease states.
Top 10 Paleo
Questions
Starting the Paleo diet can feel extremely exciting, but it can also get pretty
overwhelming if you’re new to this mindset. Here are the most frequently asked
questions we get as a Paleo nutrition company, and answers to help you get on
your way!
1 Q: “Are gluten-free grains Paleo?”
A: No grains of any kind are Paleo. Grains contain lectins and other properties that make
them difficult to digest, so if you’re looking to follow a Paleo diet, you’ll swap vegetables,
fruits, nuts, and seeds for your grain intake.
2 Q: “Is goat milk Paleo?”
A. Any milk that comes from an animal is not technically Paleo, but would be
considered Primal. Some Paleo eaters who follow the 80/20 rule do drink goat or
sheep milk products because they can be easier to digest than cow milk products
are. Whether or not you eat goat milk, or milk of any kind, should be based on your
individual tolerance for it.
3 Q: “How fast will I lose weight on Paleo?”
A: The answer is different for everyone! The amount of weight you have to lose,
pre-existing health conditions, level of activity, and how hydrated you are will all have
a huge say in your body’s ability to shed pounds. Your stress levels and number of hours
of sleep you get each night will also greatly impact your weight.
4 Q. “Is coffee Paleo?”
A: You better believe it! That being said, some people don’t digest coffee well, so it’s
always good idea to temporarily quit and then reintroduce it, keeping an eye for any
signs of sensitivity. Additionally, caffeine may impact people in a negative way even if
coffee wouldn’t, so it’s a good idea to be mindful of your caffeine intake.
5 Q: “Is Paleo bad for cholesterol?”
A: Nope! And even the government recently reneged their decades-old crusade against
cholesterol in dietary sources.
6 Q: “Can I be Paleo if I’m a vegetarian?”
A: Yes! While this does limit your sources of protein, there are a few options like hemp
protein powder, nut butters and seed butters, and pea protein. Additionally, if some
animal products are consumed, there are ample possibilities with eggs and seafood.

7 Q: “Can I be Paleo if I can’t afford to buy grassfed meat?”
A: Yes, for sure! While food quality is important, you will still see marked improvements
if you’re eating Paleo with conventional meats. Avoiding processed foods is what is vital
here, so even if your meat is grain-fed, it is better than eating highly processed or
fried meats.
8 Q: “Can I be Paleo if I can’t afford organic produce?”
A: Again, yes. While organic produce will introduce less chemicals to your body, you will
still gain way more from eating non-organic vegetables in copious amounts than if you
eat few or none at all. Washing and soaking produce in a vinegar and lemon juice rinse
can help to remove surface pesticides, too.
9 Q: “Is butter Paleo?”
A: Not technically, but many people who follow a Paleo diet do eat grassfed butter. This
comes down to individual ability to digest. Here at Paleo Plan we do not use butter in
our recipes, but opt for ghee, lard, coconut oil, avocado oil, and other Paleo fat sources.
We did write an entire blog post about butter, so you can read more about that here.
10 Q. “Are artificial sweeteners Paleo?”
A: Even though they are calorie-free, these sweeteners are about as opposite of Paleo
as you can get. They’re inflammatory foods that have no business being in anyone’s
body. If you only totally eliminate one thing, this should be it.
Read More
About Paleo
Is Paleo safe for children?

Is Paleo safe for babies?
Is Paleo safe for teens?
Is Paleo safe for pregnancy?
What can I drink on a Paleo diet?

Is coffee Paleo?
Is chocolate Paleo?
Can I eat Paleo if I’m a picky eater?
Can I have desserts on a Paleo diet?
Is Paleo good for weight loss?

Is Paleo safe for high blood pressure?
Is Paleo safe for Alzheimer’s?
Is Paleo safe for heart health?
Is Paleo safe for osteoporosis?
Is Paleo safe for thyroid problems?
Is it safe to eat saturated fat?
Get Started
on Paleo:
7 Day Meal Plan
content
Worried that a Paleo diet won’t taste good?

These recipes have been specially selected to nourish you
and to show that healthy food can taste absolutely amazing.
Day 01 Day 02 Day 03 Day 04
Day 05 Day 06 Day 07
Recipe meAsurEments Key
Tbsp(s) = Tablespoon
tsp(s) = teaspoon
Get Started
on Paleo:
7 Day Meal Plan
Day 01
BREAKFAST
Almond Flour Pancakes
LUNCH
Asian Ground Beef &
Veggie Lettuce Wraps
dinner
Chicken, Yam, &
Chard Soup
SNACK
Apple Cinnamon Muffins

Almond Flour
Pancakes
Prep Time: 0 minutes Cook Time: 30 minutes Yield: 2 servings
Ingredients: Instructions:
●● 1 cup(s) almond flour 1. Combine almond flour, applesauce,
●● ½ cup(s) applesauce, unsweetened coconut flour, eggs, water, nutmeg and sea
●● 1 Tbsp(s) coconut flour salt in a bowl, and mix together completely
●● 2 large egg(s) with a fork. The batter will appear a little
●● ¼ cup(s) water, (consider soda water thicker than normal mix.
for slightly fluffier pancakes)
2. Heat a non-stick frying pan over
●● ¼ tsp(s) nutmeg, fresh
medium-low heat with coconut oil.
●● ¼ tsp(s) sea salt
3. Drop ¼ cup of batter onto the pan once
●● 1 Tbsp(s) coconut oil, divided
it is fully heated. Spread out batter slightly
●● ½ cup(s) berries, fresh
if desired.
4. Flip like a normal pancake when the

bubbles start showing up on the top, and
cook for another minute or two.
5. Add more oil to the pan and repeat with

remaining batter.
6. Top with fresh berries.
Recipe author
PALEOPLAN
paleoplan.com
Paleo Starter Kit - DAY 01 Breakfast DAY # 01

Asian Ground Beef
&
Veggie Lettuce Wraps
Prep Time: 0 minutes Cook Time: 25 minutes Yield: 2 Servings
●● 1 pound(s) beef, ground 1. Heat a skillet over medium heat and add
●● 1 small onion(s), chopped the ground beef and onions. Cook until the
●● 2 medium garlic clove(s), minced beef is no longer pink in the center (about 7
●● 1 Tbsp(s) ginger, fresh, chopped minutes) and add the garlic and ginger.
●● 4 medium mushroom(s), white button, Stir well for about a minute.
sliced
2. Add the mushrooms and cabbage and
●● ¼ head(s) cabbage(s), green, shredded
cook until vegetables are soft. Stir in the
●● 1 Tbsp(s) apple cider vinegar
vinegar, coconut aminos, and fish sauce and
●● 1 Tbsp(s) coconut aminos
continue stirring until heated through.
●● 1 Tbsp(s) fish sauce, (use Red Boat Fish
3. To serve, spoon the ground beef mixture
Sauce if you can find some)
into the lettuce leaves, being careful not to
●● 1 head(s) lettuce, Iceburg or Bibb, large
overfill. Top with additional cabbage, carrots,
leaves in tact
and green onions if desired.
●● ¼ head(s) cabbage(s), green, shredded
for garnish
●● 1 medium carrot(s), shredded for garnish
●● 2 medium onion(s), green, chopped for
garnish
Recipe author
PALEOPLAN
paleoplan.com
Paleo Starter Kit - DAY 01 LUNCH DAY # 01

Chicken, Yam,
&
Chard Soup
●● 2 Tbsp(s) coconut oil, or olive oil 1. Heat large pot over medium-high heat.
●● 1 medium onion(s), yellow, diced When hot, add oil, onion, garlic, carrot,
●● 2 medium garlic clove(s), minced thyme, and oregano, and sauté until onion is
●● 1 medium carrot(s), chopped softened and slightly translucent (about 10
●● 1 tsp(s) thyme, dried minutes), stirring occasionally.
●● ½ tsp(s) oregano, dried
2. Meanwhile, mix ¼ tsp(s) sea salt and
●● 1 tsp(s) sea salt, divided
¼ tsp(s) black pepper in a medium bowl.
●● ½ tsp(s) black pepper, freshly ground,
divided Cut chicken thighs into 1” cubes and toss in
●● 2 pound(s) chicken thighs, boneless, sea salt and black pepper mixture.
skinless 3. Add chicken to pot and continue to cook
●● 4 cup(s) broth, (chicken, vegetable, beef, for another 10 minutes, stirring occasionally.
or bone broth are all fine)
4. Reduce heat to medium, add broth, water,
●● 6 cup(s) water
bay leaf, jalapenos, yam, chard, and green
●● 1 whole bay leaf(s)
●● ½ can(s) jalapenos (4 oz), diced onions and simmer for 20 minutes.
●● 1 large yam(s), diced 5. Just before serving, season with remaining

●● 1 bunch(es) chard, chopped (or kale or sea salt, black pepper, and fresh lemon juice.
any green you love)
●● 7 medium onion(s), green, sliced
(whites and greens)
●● 1 medium lemon(s), juiced
Recipe author
PALEOPLAN
paleoplan.com
Paleo Starter Kit - DAY 01 DINNER DAY # 01

Apple Cinnamon
Muffins
●● 2 small apple(s), cored and diced 1. Preheat oven to 400ºF. Spray a muffin tin
●● 1 Tbsp(s) lemon juice with cooking spray or line with paper liners.
●● 5 large egg(s)
2. Put the apples in a saucepan with the
●● ½ cup(s) coconut flour
lemon juice and cover. Add enough water
●● 2 Tbsp(s) cinnamon
to cover half. Bring to a boil, reduce heat
●● ⅛ tsp(s) nutmeg, ground
and simmer for 10 minutes, until apples
●● 1 tsp(s) baking soda
are broken down. Transfer to a blender and
●● 4 Tbsp(s) coconut oil, melted
puree until smooth. Leave in the blender and
●● ¼ tsp(s) sea salt
let cool for 5 minutes.
●● 1 package(s) paper muffin liners
3. When the apples are warm, add the
remaining ingredients to the blender and
puree on low until you have a thick batter.
4. Pour the batter into your prepared muffin

tin, filling each tin about ¾ full.
5. Bake for 15-18 minutes, until muffins are

well browned and tops are firm. Cool before
removing from pan.
Recipe author
PALEOPLAN
paleoplan.com
Paleo Starter Kit - DAY 01 SNACK DAY # 01

Day 02
BREAKFAST
Bacon & Spinach Frittata
LUNCH
Chicken Fajita Salad
dinner
Three Pepper Pork Stew
Dessert
Sweet Potato Brownies
with Icing

Bacon & Spinach
Frittata
●● 12 large egg(s) 1. Preheat oven to 350ºF.
●● ½ cup(s) coconut milk, full fat
2. Whisk the eggs with the coconut milk in a
●● 6 slice(s) bacon, chopped
large bowl. Set aside.
●● 4 cup(s) spinach, chopped
3. Cook your bacon in a skillet till crisp.
●● ⅛ tsp(s) sea salt, to taste
Remove bacon from skillet and set aside.
●● ⅛ tsp(s) black pepper, to taste
4. Add the spinach to the skillet
(and bacon fat) and cook until just wilted.
Pour the egg mixture into the skillet and
season with salt and pepper.
5. Bake for 15-20 minutes, until eggs are set.
6. Top with cooked bacon before serving.
Recipe author
PALEOPLAN
paleoplan.com

Chicken Fajita
Salad
●● 1 Tbsp(s) coconut oil 1. Wash and chop onion, bell pepper
●● ½ medium onion(s), yellow, diced and tomatoes.
●● ¾ pound(s) chicken breasts, boneless,
2. Cut chicken into ½ inch slices.
skinless
3. Heat skillet over medium-high heat. When
●● ½ tsp(s) cumin
hot, add coconut oil and onions. Sauté until
●● 2 tsp(s) oregano, dried
onions are soft and slightly translucent.
●● ¼ tsp(s) sea salt, (optional)
●● 1 large bell pepper(s), chopped 4. Add chicken, cumin, oregano and sea salt
●● 1 head(s) lettuce, red leaf or romaine to the onions and continue to cook,
●● 2 medium tomato(es), diced stirring often.
●● 1 medium avocado(s) 5. When the chicken has browned, add the
peppers and cook until tender.
6. Meanwhile, wash and shred the lettuce.

Divide between two plates.
7. Top lettuce with chicken fajita mix,

tomatoes and sliced avocado.
Recipe author
PALEOPLAN
paleoplan.com

Three Pepper Pork
Stew
Prep Time: 0 minutes Cook Time: 3 hours Yield: 4 servings
●● 2 Tbsp(s) olive oil 1. Heat the olive oil over medium high heat.
●● 2 pound(s) pork shoulder roast, cut into Add the pork and cook until browned on all
chunks sides. Remove from pan with a slotted spoon
●● 1 medium bell pepper(s), red, seeded and set aside.
and diced
2. Add the peppers and onions and cook until
●● 1 medium bell pepper(s), yellow, seeded
soft. Stir in the chili powder, cumin, and garlic,
and diced
and cook for 1 minute. Add the pork back to
●● 2 medium jalapeno pepper(s), seeded
the pan.
and diced1 medium onion(s), diced
3. Add the chicken broth and tomato paste.
●● 1 tsp(s) chili powder
Bring to a boil, and then reduce to a simmer.
●● ½ tsp(s) cumin seed, whole
Simmer until the pork is tender, about 2 hours.
●● 3 medium garlic clove(s), minced
●● 4 cup(s) chicken broth 4. Shred the pork with two forks and stir in the
●● 3 Tbsp(s) tomato paste lime juice. Season the stew to taste
●● 1 medium lime(s), juiced and serve hot.
●● ½ cup(s) basil, fresh, chopped
●● ⅛ tsp(s) black pepper, freshly ground,
to taste
Recipe author
PALEOPLAN
paleoplan.com

Sweet Potato
Brownies
with Icing
Brownie: 1. Preheat oven to 365ºF.
●● 1 large sweet potato(es), peeled and
2. Combine the sweet potato, eggs, vanilla,
grated or baked and peeled
honey, and oil in a large bowl. In a smaller
●● 2 large egg(s)1 Tbsp(s) vanilla
bowl, combine the baking powder, baking
●● ½ cup(s) honey, raw
soda, cocoa powder and coconut flour and
●● ½ cup(s) coconut oil, melted
stir. Stir this into the wet mixture until well
●● 1 Tbsp(s) baking powder
combined.
●● ½ Tbsp(s) baking soda
3. Line an 8x8 cake pan with parchment paper.
●● 1 cup(s) cocoa powder, unsweetened
Spread the batter in the pan, and bake for
●● 2 Tbsp(s) coconut flour
25-30 minutes. Brownies are done when a
toothpick inserted in the center comes out
Icing:
clean. Be careful not to over bake!
●● 1 cup(s) chocolate chips, dark
●● ⅓ cup(s) coconut oil 4. All the brownies to cool before removing
●● 1 Tbsp(s) vanilla from the pan.
5. To make the icing, combine the chocolate

chips and coconut oil in a pan on the stove.
Heat over low heat until melted and stir in the
vanilla. Allow to cool completely (you can put
it in the fridge for 15 minutes or so to speed up
the process), and then whip with a hand mixer
until fluffy. Spread over cooled brownies before
slicing. Top with fresh berries for a nice touch!
Recipe author
PALEOPLAN
paleoplan.com
Paleo Starter Kit - DAY 02 dessert DAY # 02

Day 03
BREAKFAST
Breakfast Smoothie
LUNCH
Chef Salad
dinner
Paleo Shepherd’s Pie
SNACK
Prosciutto Melon Wrap-Ups

Breakfast
Smoothie
●● 2 cup(s) berries, frozen 1. Fill a blender (or magic bullet or whatever)
●● ⅔ cup(s) coconut, unsweetened with the frozen berries and quickly pulse with
shredded a little hot water to break them up.
●● 1 cup(s) almond milk, unsweetened, 2. Add shredded coconut, eggs, and
(canned coconut milk if you want more almond milk.
calories/fat) 3. Continue to blend until smooth, and

divide into two glasses.
●● 2 large egg(s), (preferably organic
and pastured)
Recipe author
PALEOPLAN
paleoplan.com

Chef
Salad
●● 4 large egg(s), hard-boiled, halved 1. Hard-boil eggs, cool and remove shells.
●● 1 head(s) lettuce, red leaf 2. Meanwhile, cook bacon and crumble, grill
●● ½ pound(s) chicken breasts, boneless, chicken and dice (or dice ham).
skinless, or ham, grilled and diced 3. Wash and chop vegetables.
●● 2 slice(s) bacon, cooked and crumbled 4. Divide lettuce between two plates, top with
●● ½ cup(s) tomatoes, cherry or vegetables, eggs, avocado and meats.
grape, halved 5. Top with Simple Salad Dressing.
●● 4 medium onion(s), green, sliced thin2
medium celery stalk(s), diced
●● 1 medium avocado(s), diced
●● 4 Tbsp(s) Simple Salad Dressing (recipe),
or favorite salad dressing
Recipe author
PALEOPLAN
paleoplan.com

Shepherd’s
Pie
●● 3 medium parsnip(s), peeled and grated, 1. Preheat oven to 450ºF.
about ¾ lb for 4 servings 2. Peel parsnips and grate with a cheese
●● 1 Tbsp(s) olive oil grater. Mix with onion salt and olive oil, and
●● 1 tsp(s) onion salt set aside.
●● 1 slice(s) bacon 3. Cook bacon slice in a large sauté pan over
●● 1 ½ medium zucchini, sliced, about medium heat. Save bacon fat and leave it in
the pan. Cool bacon slice, crumble, and set
½ lb for 4 servings
aside.
●● ¼ pound(s) mushrooms, white button,
4. Add zucchini, mushrooms, and celery to the
cremini or shitaake, sliced
pan with the bacon fat and sauté until slightly
●● 1 medium celery stalk(s), diced
softened.
●● 1 tsp(s) coconut oil
5. Heat a separate pan over medium-high
●● ½ medium onion(s), red, finely diced heat, and add coconut oil when hot. Add
●● 1 ¼ pound(s) turkey, ground onions, ground turkey, Italian seasoning,
●● 2 medium onion(s), green, sliced celery salt and black pepper to taste.
●● 1 Tbsp(s) Italian seasoning Sauté until turkey is fully cooked.
●● 1 tsp(s) celery sal 6. Combine meat and vegetables in one pan
●● ½ tsp(s) black pepper, freshly ground and mix thoroughly. Let cool 5 minutes.
●● 8 large egg white(s), divided 7. Combine 4 egg whites with parsley and stir
●● ½ cup(s) parsley, fresh, chopped into the meat and vegetable mixture.
8. Combine the other 4 egg whites with
parsnips.
9. Coat an 8x8 baking dish with olive oil.
10. Add meat and vegetable mixture, cover
with parsnip mixture and top with crumbled
bacon.
11. Bake for about 25 minutes or until the top
begins to brown.
Recipe author
PALEOPLAN
paleoplan.com

Prosciutto Melon
Wrap -Ups
●● ½ medium cantaloupe(s), or honeydew 1. Carefully slice cantaloupe into 1 inch
melon, seeded wedges. Remove and discard the rinds.
●● 1 package(s) ham, prosciutto,
2. Wrap each cantaloupe slice with
sliced (4 oz.)
prosciutto. Secure with a toothpick if needed.
●● 2 Tbsp(s) mint, fresh, chopped
3. Garnish with fresh mint and serve chilled
●● 1 package(s) toothpicks, (optional)
or at room temperature.
Recipe author
PALEOPLAN
paleoplan.com

Day 04
BREAKFAST
Scrambled Eggs
with Bacon & Vegetables
LUNCH
Simple Tuna Salad
dinner
Mini Chicken Casseroles
Dessert
Grain-Free
Chocolate Chip Cookies

Scrambled Eggs
with Bacon
& Vegetables
●● 4 slice(s) bacon 1. Cook bacon, remove from pan and reserve
●● 4 large egg(s) 1 tablespoon of the bacon drippings in the
●● 1 medium zucchini, diced pan. (Alternatively, cook bacon on baking
●● 1 medium garlic clove(s), minced sheet in oven for 20 minutes at 350ºF while
●● 1 medium tomato(es), diced everything else cooks).
●● 1 cup(s) spinach
2. Meanwhile, wash and chop the
vegetables.
3. Over medium-high heat, add the zucchini,

garlic and tomato to the pan with the
remaining bacon drippings. Sauté until just
before tender.
4. While cooking, beat eggs in a small bowl.

Set aside.
5. Crumble cooked bacon and set aside.
6. When the vegetables are almost done,

add the beaten eggs and crumbled bacon to
the pan, along with the fresh spinach.
Turn heat to medium-low and cook until the
eggs are fluffy and firm.
7. Season with freshly ground black pepper

and sea salt, if desired.
Recipe author
PALEOPLAN
paleoplan.com
Paleo Starter Kit - DAY 04 BREAKFAST DAY # 04

Simple Tuna
Salad
●● 3 can(s) tuna (6 oz), such as 1. Place drained tuna into a large bowl.
Safe-Catch Tuna Add the mayo and mash with a fork until
●● ⅔ cup(s) Paleo mayonnaise, or Primal there are no large chunks.
Kitchen Avocado Oil Mayo
2. Add the remaining ingredients and mix
●● ⅓ medium onion(s), red, diced
until combined.
●● ¾ medium celery stalk(s), diced
3. Serve atop mixed greens, wrapped in
●● ⅓ cup(s) parsley, fresh, chopped
lettuce leaves, or eaten alone as a side dish
and packed, preferably curly parsley
or a snack!
(optional)
●● 1 tsp(s) black pepper
●● ½ tsp(s) sea salt
●● 1 tsp(s) dill, dried
Recipe author
PALEOPLAN
paleoplan.com

Mini Chicken
Casseroles
Filling: 1. Preheat oven to 350ºF.
●● 3 Tbsp(s) olive oil, divided
2. Heat 2 tablespoons oil in a saucepan over
●● 1 pound(s) chicken breasts, boneless,
medium heat. Add the chicken and cook
skinless, cubed
until browned and cooked through. Remove
●● 1 small onion(s), diced
and set aside.
●● 2 medium carrot(s), peeled and sliced
3. Add the remaining oil and add the onion,
●● 1 medium celery stalk(s), diced
carrots, and celery and cook until soft.
Whisk the chicken broth and arrowroot
●● 2 cup(s) chicken broth
starch until combined and add it to the
●● 2 Tbsp(s) arrowroot powder
vegetables. Bring to a boil, reduce to a
●● ½ cup(s) peas, frozen
simmer and add the peas and coconut milk.
●● ¾ cup(s) coconut milk, full fat
Cook until heated through and thickened,
●● 1 tsp(s) sea salt
about 10 minutes.
●● ½ tsp(s) black pepper
Season with salt and pepper.
Topping: 4. Transfer the chicken mixture to 4 ramekins

●● ¾ cup(s) almonds, finely chopped or a medium casserole dish.
●● 1 Tbsp(s) olive oil1 tsp(s) thyme, dried 5. Combine the topping in a bowl and
●● ½ tsp(s) sea salt sprinkle evenly over the chicken mixture.
Bake for 10-15 minutes, until top is slightly
browned before serving.
Recipe author
PALEOPLAN
paleoplan.com

Grain Free
Chocolate Chip
Cookies
●● 3 cup(s) almond flour 1. Preheat oven to 375ºF.
●● ½ cup(s) coconut oil, melted
2. Line a baking sheet with parchment paper.
3. In a small mixing bowl, combine dry
ingredients. Set aside.
●● 1 tsp(s) baking soda1 tsp(s) sea salt
●● 1 tsp(s) vanilla 4. In a medium mixing bowl, beat the eggs,
●● 1½ cup(s) chocolate chips, semi-sweet honey, and vanilla extract with a hand mixer,
or wire whisk.
5. Pour wet ingredients slowly into dry

ingredients and beat with mixer or fork
until combined.
6. Add the melted coconut oil and continue

to blend until combined.
Stir in chocolate chips.
7. Drop tablespoon size balls of cookie

dough onto prepared baking sheet.
8. Bake for approximately 8-10 minutes.
Recipe author
PALEOPLAN
paleoplan.com

Day 05
BREAKFAST
Sweet Potato Breakfast
LUNCH
Easy Creamy Chicken Salad
dinner
Shrimp & Zucchini Pasta
SNACK
Mini Parsnip Cakes
with Creamy Buffalo Dip

Sweet Potato
Breakfast Casserole
Casserole: 1. Preheat oven to 375ºF.
●● 2 medium sweet potato(es), peeled and
2. Bring a pot of water to a boil and add the
cubed2 cup(s) almond milk,
sweet potatoes. Simmer for 5-6 minutes,
unsweetened
until tender.
●● 1 cup(s) coconut flakes
3. Drain the sweet potatoes and set aside.
●● 2 medium banana(s)
Return the pot to the stove and add the milk
●● 2 Tbsp(s) maple syrup
and coconut.
●● 1 Tbsp(s) vanilla
●● 1 tsp(s) cinnamon 4. Bring to a boil, turn the heat down to low
●● ¼ tsp(s) sea salt and simmer for 5 minutes. Turn off heat, and
add the sweet potatoes and bananas to the
Topping: pot. Mash lightly, and stir in maple syrup,
●● ½ cup(s) pecans, chopped vanilla, cinnamon, and salt.
●● 3 Tbsp(s) coconut oil, melted 5. Transfer mixture to a square baking pan or
●● 1 Tbsp(s) maple syrup casserole dish.
●● 2 Tbsp(s) almond flour
6. To make the topping, mix the ingredients
in a bowl until well combined. Sprinkle over
the top of the casserole.
7. Bake for 25-30 minutes, until top is

browned. Allow to cool slightly and serve
warm.
Recipe author
PALEOPLAN
paleoplan.com

Easy Creamy Chicken
Salad
●● 1 lb pre-cooked chicken, shredded 1. In a small bowl, combine Paleo mayo,
●● 1 cup seedless grapes, sliced in half paprika and horseradish. Set aside.
●● 2 celery ribs, diced
2. In a large bowl, combine the chicken, grapes
●● ½ tsp(s) paprika
and celery. Sprinkle with pepper to taste.
●● ½ cup Paleo mayo
3. Pour the mayo sauce over the chicken and
●● 1 Tbsp(s) horseradish
toss to combine.
●● 2 Tbsp(s)chives
●● Pepper, to taste 4. Place the mixture in the refrigerator for
30 minutes to marry the flavors.
5. Serve alone, on a bed of greens, or in

between two slices of Paleo bread.
Recipe author
MEGAN OLSON
skinnyfitalicious.com

Shrimp & Zucchini
Pasta
●● 4 medium zucchini, trimmed 1. Using a vegetable peeler, peel zucchini
●● 1 tsp(s) sea salt lengthwise to create noodle-like ribbons.
●● 4 Tbsp(s) olive oil Alternatively, use a mandolin with a julienne
●● 6 medium mushroom(s), plate, a julienne peeler or a vegetable spiralizer
white button, sliced to make the “noodles.”
2. Place zucchini in a mesh strainer over a bowl
●● 1 pound(s) shrimp, peeled and de-veined
or the sink. Sprinkle with sea salt, and toss with
●● ¼ tsp(s) cayenne pepper,
tongs (or use freshly washed hands) to make
(optional)
sure the salt covers the zucchini. Let zucchini
●● 1 cup(s) tomatoes, cherry or
sit for 20-25 minutes, occasionally tossing.
grape, halved
Drain and discard any excess liquid.
●● ½ medium lemon(s), juiced
3. When “noodles” are drained, heat a large
●● 1 tsp(s) black pepper, freshly ground
skillet over medium-high heat. Add olive oil
and wait 15 seconds.
4. Add mushrooms and garlic to the hot pan

and saute, stirring frequently for 3 to 5 minutes,
or until the mushrooms have softened.
5. Meanwhile, toss shrimp with cayenne

pepper (if desired). Add to the mushroom
mixture in the hot pan, along with cherry
tomatoes. Saute, stirring frequently for 1 to 2
minutes, or until shrimp are bright pink.
6. Add zucchini and lemon juice and stir just

Recipe author to heat through. Remove from heat and serve
PALEOPLAN immediately. Season with additional sea salt
paleoplan.com
(if desired) and freshly ground black pepper.

Mini Parsnip Cakes
with
Creamy Buffalo Dip
●● 6 medium parsnip(s), about 1.5 lbs 1. Put the parsnips in a medium saucepan
for 4 servings and cover with cold water. Bring to a boil,
●● 1 tsp(s) kosher salt and cook for 5 minutes.
●● 1 large egg(s) Drain and allow to cool.
●● ½ tsp(s) garlic powder
2. Put the parsnips in a medium saucepan
●● ½ tsp(s) onion powder
and cover with cold water. Bring to a boil,
●● 1 Tbsp(s) coconut flour
and cook for 5 minutes.
●● ½ tsp(s) black pepper,
Drain and allow to cool.
freshly ground
3. Once cool, shred the parsnips on a box
●● ¼ cup(s) olive oil, light
grater and lay on paper towels. Sprinkle with
●● ¼ cup(s) Paleo mayonnaise
the salt and let sit for 5 minutes. Squeeze as
●● 2 tsp(s) hot pepper sauce
much of the water out of the parsnips as you
can and transfer to a bowl.
4. Add the egg, seasonings, and coconut

flour and mix well.
5. Put the olive oil in a heavy skillet and

heat to medium high heat. When oil is
shimmering, scoop the parsnip mixture into
the pan (use a cookie scoop for evenly sized
cakes.) Flatten slightly with a spatula and
cook until golden brown on both sides.
6. To serve, mix the mayo with the hot sauce

and serve on the side of the cakes.
Recipe author
PALEOPLAN
paleoplan.com

Day 06
BREAKFAST
BLT Breakfast
LUNCH
Bacon & Avocado
Lamb Burger
with Sweet Potato Fries
dinner
Chipotle Lime Salmon
with Roasted Asparagus
Dessert
Toasted Apple Crisp

BLT
Breakfast
●● 6 slice(s) bacon, diced 1. Cook bacon in a large skillet over
●● 2 cup(s) spinach, baby medium-low heat, stirring frequently until
●● 1 cup(s) tomatoes, cherry or grape, halved fully cooked (about 15 minutes). Remove 1
(or use 1 medium tomato, chopped) Tbsp(s) of bacon drippings and set aside.
2. Add baby spinach and tomatoes to the
●● 1 medium avocado(s)
bacon and remaining drippings, and toss
●● 2 Tbsp(s) almonds, slivered
until spinach is wilted and tomatoes are
warmed (a few minutes). Remove from heat.
3. Meanwhile, heat a non-stick pan over

medium heat. Add reserved bacon drippings
when pan is hot. Fry eggs in bacon drippings.
4. To serve, place the eggs on top of the

bacon, spinach and tomatoes, and top with
avocado and slivered almonds. Season with
freshly ground black pepper and sea salt,
if desired.
Recipe author
PALEOPLAN
paleoplan.com

Bacon & Avocado
Lamb Burger
with Buffalo Mayonnaise
●● 1 ½ pound(s) lamb, ground 1. Combine the lamb, oregano, salt, and
●● 1 tsp(s) oregano, dried pepper in a bowl. Form into 4 burgers.
●● ½ tsp(s) sea salt
2. Heat the olive oil in a skillet and cook the
●● ¼ tsp(s) black pepper
burgers until browned on both sides and
●● 2 Tbsp(s) olive oil
cooked through.
●● 4 slice(s) bacon, cooked until crisp
3. Top each burger with a slice of bacon, and
●● 1 medium avocado(s), sliced
a few slices avocado.
●● ¼ cup(s) Paleo mayonnaise
●● 1 tsp(s) hot pepper sauce 4. To make the buffalo mayo, whisk the
mayonnaise with the hot sauce. Spoon a
For the Paleo mayonnaise: tablespoon of mayo on top of each burger.
●● ½ cup(s) olive oil, extra virgin
●● ½ cup(s) avocado oil For the Paleo mayonnaise:
●● 2 large egg yolk(s), preferably pastured 1. Combine the oils and set aside.
●● ½ medium lemon(s), juiced
1. Place the egg yolks and lemon juice in a
●● 1 tsp(s) mustard, dijon
bowl. With electric beaters or an immersion
blender or a brisk whisking, briefly blend the
ingredients together.
3. While continuing to blend, slowly add the

oils in a very thin drizzle. It can take as long
as 3 to 5 minutes to fully incorporate the oils
and produce a thick mixture.
4. Next, blend in the Dijon mustard and sea

salt, if using.
Recipe author
PALEOPLAN
paleoplan.com

Sweet Potato
Fries
●● 3 large sweet potato(es), cut into 1/4 inch 1. Preheat oven to 400ºF.
thick fries, peeling optional
2. Toss the sweet potatoes with the olive
oil, cumin, and a pinch of salt and pepper
●● 1 tsp(s) cumin
until well coated. Lay on a parchment lined
baking sheet in a single layer.
3. Bake for 25-30 minutes, until potatoes
are crisp and lightly browned, flipping once.
Serve hot.
Recipe author
PALEOPLAN
paleoplan.com

Chipotle Lime
Salmon
●● 1 pound(s) salmon fillet(s), skinless 1. Preheat oven to 350ºF.
2. Rinse salmon, pat dry, and place on a
●● 2 medium lime(s), (1 per serving),
metal baking sheet.
cut in half
3. Rub each fillet with olive oil or fat of
choice, and squeeze the juice from one-half
●● ½ tsp(s) chipotle, ground
lime onto each fillet..
4. Sprinkle fillets with sea salt (if desired) and

chipotle, then place a half lime on top of
each fillet.
5. Cook salmon for 12-15 minutes, or until it

flakes easily with a fork.
Recipe author
PALEOPLAN
paleoplan.com

Roasted
Asparagus
●● 1 pound(s) salmon fillet(s), skinless 1. Preheat oven to 400ºF.
●● 2 medium lime(s), (1 per serving),
2. Wash and remove the tough ends of the
cut in half
asparagus.
●● ½ tsp(s) chipotle, ground 3. Place in a roasting pan or on a
baking sheet.
4.Drizzle the oil/fat and thyme over the

asparagus and toss together until
well coated.
5. Bake for 10 minutes, then reduce the heat

to 250 F for 15 more minutes.
6. Season with sea salt and freshly ground

black pepper to taste.
Recipe author
PALEOPLAN
paleoplan.com

Toasted
Apple Crisp
Prep Time: 0 minutes Cook Time: 2 hours Yield: 8 servings
●● 2 cup(s) nuts of choice, (almonds, 1. Preheat the oven to 300ºF.
pecans, cashews, walnuts), 2.Place nuts and coconut flakes into a food
finely chopped processor and pulse until finely chopped.
●● ¼ cup(s) coconut, unsweetened Set aside.
shredded
3. In a small saucepan, heat the coconut oil,
●● ¼ cup(s) coconut oil
coconut butter, vanilla extract, and raw honey
●● 2 Tbsp(s) coconut butter
until melted. Pour over the nut and coconut
●● 1 tsp(s) sea salt
mixture and stir to mix.
●● 2 tsp(s) vanilla
4. Place the nut and coconut mixture on a
baking sheet and bake for 15-20 minutes or
●● 6 medium apple(s), tart, peeled, cored,
until lightly browned. Stir every 5-7 minutes.
chopped into ½ inch cubes
●● 2 Tbsp(s) lemon juice 5. Remove from oven and sprinkle with
●● 2 tsp(s) cinnamon, divided sea salt.
●● ¼ tsp(s) nutmeg, ground 6. Combine the apples, lemon juice,
●● ¼ tsp(s) allspice cinnamon, nutmeg, allspice, coconut sugar,
●● ½ cup(s) coconut sugar and ghee in a mixing bowl. Make sure the
●● ½ cup(s) ghee, or coconut oil apples get coated with the mixture.
7. Increase the oven temperature to 350ºF.
8. Place the apple mixture in a 9x13 baking

dish, spreading out evenly.
Bake for 45 minutes.
9. Remove the apple mixture from the

oven and add the nut and coconut mixture.
Carefully stir the mixture with the wooden
spoon a few times before returning to the
oven. Bake for another 10-15 minutes.
Recipe author 10. Remove from oven and let cool for
PALEOPLAN 10 minutes. Top with Coconut Whipped
paleoplan.com Cream and serve.
Paleo Starter Kit - DAY 01 DESSERT DAY # 01

Day 07
BREAKFAST
Salmon Eggs Benedict
LUNCH
Turkey Cobb Salad
dinner
Coconut Chicken
Brussels Sprout & Apple Salad
Snack
Smoked Salmon
Cucumber Bites

Salmon Eggs Benedict
with
Sweet Potato ‘Muffins’
For Salmon patties: 1. Heat grill pan to medium heat and coat
●● 1 package Alaska Gold Easy Salmon with coconut oil.
●● 1 egg 2. In a small bowl, whisk egg with Easy
●● ½ tsp(s) turmeric Salmon, turmeric, garlic powder, salt and
●● ½ tsp(s) garlic powder pepper. Gently form into 4 patties.
Note: they will be loose but they stick
●● Salt and pepper to taste
together fine after grilling.
For Sweet Potato ‘Muffins’: 3. Place salmon patties on grill pan and
●● 1 small sweet potato, peeled and sliced gently press down so they aren’t too thick
into 4 two-inch thick pieces (otherwise they won’t cook through).
●● Salt and pepper to taste 4. Cook 7 minutes until salmon patties are
firm on the bottom then flip. Cook another
For Egg: 7 minutes.
●● 1 egg for frying
5. Remove cooked salmon patties from pan
●● Salt and pepper to taste and transfer to a plate.
For Sauce: 6. Place sliced sweet potato on grill pan.

Cook 5 minutes on each side until browned
●● 1 egg yolk
and slightly tender.
●● 1 Tbsp(s) butter
●● 2 Tbsp(s) lemon juice 7. While the sweet potatoes are cooking,
preheat a saucepan to low heat and another
●● ½ tsp(s) turmeric
separate frying pan to medium-low heat.
●● Pinch of salt
●● Sliced avocado for topping (optional) 8. In the frying pan, crack the egg.
Once the edges of the egg are firm, cover
and continue cooking another 1-2 minutes.
9. While the egg is cooking, whisk together
the ingredients for the sauce in the
saucepan. Continue whisking 2-3 minutes,
then turn off heat. Do not let the sauce sit on
the heat without stirring, as the egg will cook.
Recipe author 10. Assemble the eggs Benedict by placing
MEGAN OLSON cooked sweet potatoes on a plate. Top with a
skinnyfitalicious.com salmon patty, fried egg, and a healthy drizzle
of sauce.

Turkey Cobb
Salad
●● 1 ½ - 3 pound organic turkey breast 1. Preheat oven to 450ºF℉, and generously
●● 2 Tbsp(s) grass-fed butter or ghee grease a baking dish with butter or ghee.
●● salt & pepper to taste
2. Place the turkey breast bone side-down
in the dish and brush with melted butter or
For the Salad:
ghee. Season with salt and pepper to taste
●● 2 heads of romaine lettuce, shredded
and bake for 45-60 minutes depending on
●● 6 hard boiled eggs, chilled & sliced
the size. Make sure the internal temperature
●● 3-4 slices bacon, crumled
reaches 160℉. Remove the breast from the
●● ½ cup grape tomatoes, halved
oven and let it rest 10-15 minutes
●● 1 avocado, diced
before slicing.
●● ¼ cup walnuts
3. While the turkey is roasting and resting,
prepare the rest of your ingredients. Chop
For the Dressing:
your veggies, cook the bacon, and peel &
●● ½ cup extra virgin olive oil or avocado oil
slice your eggs.
●● ¼ cup apple cider vinegar
●● 1 tsp(s) Dijon mustard 4. Create a simple vinaigrette by combining
●● 1 tsp(s) raw honey olive oil, apple cider vinegar, mustard, honey,
●● salt & pepper to taste and salt and pepper to taste in a small bowl
and whisk to emulsify.
5. Once the turkey has rested, carefully slice

and cut into bite-sized pieces.
6. Prepare your salad by combining a bit of

each ingredient in a medium bowl, drizzle
with the vinaigrette, and enjoy!
Recipe author
DEANNA DORMAN
thelivefitgirls.com

Coconut
Chicken
●● 1 pound(s) chicken breasts, boneless, 1. Mix almond flour, shredded coconut and
skinless sea salt together in a bowl.
●● ¼ cup(s) almond flour
2. Beat egg in separate bowl.
●● ¼ cup(s) coconut, unsweetened
3. Dip chicken breast in egg and roll in
shredded
dry mixture.
●● ⅛ tsp(s) sea salt1 large egg(s)
●● 2 Tbsp(s) coconut oil 4. Heat a frying pan over medium heat and
add coconut oil when hot.
5. Pan fry chicken until fully cooked. If the

crust starts to brown and your chicken isn’t
fully cooked yet (this will depend on the size
of the chicken breast), take it out of the pan
and place it in the oven on a baking sheet at
350ºF for 5-10 minutes covered with foil.
Recipe author
PALEOPLAN
paleoplan.com

Brussels Sprout
&
Apple Salad
●● 4 Tbsp(s) olive oil 1. In a large bowl, whisk the olive oil, lemon
●● 2 Tbsp(s) lemon juice juice, mustard and poppy seeds with a pinch of
●● 1 tsp(s) mustard, dijon salt and pepper.
●● 1 Tbsp(s) poppy seeds
2. When well combined, add the remaining
●● 4 cup(s) brussels sprouts, finely
ingredients and toss well.
shredded
3. Serve immediately.
●● 2 medium apple(s), cored and shredded
or chopped Note: If serving as 2 dishes just keep the
●● ½ cup(s) pecans, chopped and toasted dressing separate until ready to serve.
Recipe author
PALEOPLAN
paleoplan.com

Smoked Salmon
Cucumber Bites with
Cashew Cream Cheese
Cashew Cream Cheese: 1. To make the cashew cream cheese, put
●● 1 ½ cup(s) cashews, raw the cashews in a bowl and cover with cold
●● 1 medium lemon(s), juiced water. Soak for 2 hours, drain, and transfer to
●● 1 medium garlic clove(s) a food processor or blender. Add the lemon
●● ¼ tsp(s) sea salt juice, garlic, and salt, along with about ¼ cup
●● ¼ cup(s) water, or more if needed water. Blend until smooth and creamy, adding
additional water a little bit at a time to thin out
Cucumber Bites: if necessary.
●● 1 medium cucumber(s)
2. To serve, slice the cucumber. Top each slice
●● 1 pound(s) salmon, smoked
with a dollop of the cashew cream cheese,
●● 2 Tbsp(s) chives, fresh, for garnish
and a tablespoon or so of the smoked salmon.
●● ⅛ tsp(s) black pepper, for garnish to
Sprinkle with chives and black pepper
taste
before serving.
Recipe author
PALEOPLAN
paleoplan.com

Get More
from Your Paleo Program
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We hope you enjoyed these fifteen amazing recipes and
we can’t wait to hear what you think about them.
Stick with Paleo, and you’ll be experiencing the benefits soon enough - from more
energy, weight loss, improved digestion, improved immune system, and more.
The secret to success on Paleo is that you need to make an ongoing
commitment to choosing better foods.
At PaleoPlan, we try to make that choice as easy as possible for you by providing you
with tasty recipes, Paleo variants of all of your favorites, and as much resources and
actionable tips and information as we can into all of our books and programs.
In our experience with helping thousands of people switch to a Paleo lifestyle we

know that making this commitment can be challenging.
Which is why we’re offering you our online meal planning,

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Each week, you’ll get a dietitian created meal plan, shopping list, and tons of
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Inside of PaleoPlan
•• ●A fun, fresh Paleo menu for two delivered every week (covers three meals
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•• ●Kitchen-tested, easy-to-prepare recipes created by our resident
Paleo chef and nutrition therapist
•• ●Complete shopping and prep lists to save you time, headaches,
and wasted food
•• ●All recipes are gluten-free, grain-free, dairy-free, legume-free,
and vegetable oil-free
•• ●A bonus “Flex” menu that incorporates one cheat day each week -
for those who want some wiggle room in their diet
•• ●Customize your meal plan based on X,Y,Z
•• ●Easy food substitutions if you have an allergy, can’t find an ingredient,
or just don’t like a certain food
•• ●From the simplest breakfast dish to the heartiest dinner fare, you will
love the variety of mouthwatering yet good-for-you recipes included
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•• ●Fun and exciting weekly workout plans, with 3 full-length workouts and
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Inside our private members community, you’ll be able to connect with other
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We wanted to make sure that you had as much support as possible, so
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As a member, you’ll be able to email our team, ask them questions in our
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What You Can Expect
Inside of PaleoPlan
As you can see, we’ve really worked to go above and beyond to make sure that
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When you sign up, you’ll get an email from us every Tuesday that contains
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the dashboard, updated every Tuesday. You can print the files, or view
them on your smartphone, tablet, laptop, or desktop computer throughout
the week.
•• How many meals will I be eating every day?

The meal plan gives you the tools to prepare 4 meals a day for two people
- including breakfast, lunch, dinner, and a snack. If you’re cooking only for
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•• Will I lose weight on PaleoPlan?

Our plans provide about 1,500 to 2,000 calories per day: perfect for an
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you can add or remove food as needed.
We provide a link with your meal plans to help you figure out how much
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If you’re trying to lose weight, this meal plan has helped thousands of
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Worried about wasting food? Our menus are carefully planned to use all
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PALEO

Why aren’t these foods Paleo?

Top 10 Paleo Questions

Read More About Paleo

Get Started on Paleo

Copyright © 2016. All Rights Reserved.

Sally Barden Johnson, RD, LDN

Resident Dietitian, Meal Plan Writer, and Blogger

Kinsey Jackson, CNS

Resident Nutritionist, Blogger, 30 Day Challenge Coach,

Kinsey is a Certified Nutrition Specialist® practitioner who specializes in integrative

Resident Nutritionist, Editor-in-Chief, D21 Coach, and Blogger

Aimee is a Certified Nutritionist who holds a Masters in Nutrition Therapy from

CrossFit Trainer and PaleoFit Creator

#02 - A Brief History of Paleo

#04 - Is Paleo For You?

#06 - Why Paleo Doesn’t Always Have to Be All or Nothing

#07 - Do You Have to Eat Paleo Forever?

#08 - How to Transition a Family to a Paleo Diet

#09 - Quick View: What Foods Are Paleo?

Paleo works as a health-supportive, therapeutic diet because it focuses on the whole

Paleo improves glucose tolerance, reduces cardiovascular risk factors, improves

Here are each of the main variations of a Paleo diet:

Customized Paleo for Food Allergies

A Paleo plan can be fully customized to an individual’s specific needs.

Is Paleo For You?

•• ● Are you overweight?

Why Paleo Doesn’t Always

Paleo does not have to be all or nothing.

The Speedy Transition

The Slower Transition

The Super Slow Transition

Foods allowed on the Paleo diet:

Foods NOT allowed on the Paleo diet:

#04 - Vegetable Seed (oils)

#06 - Processed and refined foods

Refined sugar and artificial sweeteners :

Examples of sweeteners NOT allowed on the Paleo diet: cane sugar,

Processed and refined foods:

1 Q: “Are gluten-free grains Paleo?”

2 Q: “Is goat milk Paleo?”

3 Q: “How fast will I lose weight on Paleo?”

4 Q. “Is coffee Paleo?”

5 Q: “Is Paleo bad for cholesterol?”

6 Q: “Can I be Paleo if I’m a vegetarian?”

8 Q: “Can I be Paleo if I can’t afford organic produce?”

9 Q: “Is butter Paleo?”

10 Q. “Are artificial sweeteners Paleo?”

Is Paleo safe for children?

What can I drink on a Paleo diet?

Is Paleo good for weight loss?

Worried that a Paleo diet won’t taste good?

Day 01 Day 02 Day 03 Day 04

Day 05 Day 06 Day 07

Recipe meAsurEments Key

Paleo Starter Kit - Content

4. Flip like a normal pancake when the

5. Add more oil to the pan and repeat with

6. Top with fresh berries.

Paleo Starter Kit - DAY 01 Breakfast DAY # 01