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Help with a weekly meal plan

Answered on August 19, 2014
Created November 24, 2012 at 11:27 PM

Hi guys,

I'm slowly transitioning to a paleo/primal lifestyle and would like a little help with a weekly meal plan.

I have the following ingredients to make 10 meals (5x lunch/dinner), I IF 16/8 and weight train 3x week:

Large pork joint, pork sausages, minute steaks, back bacon, chicken breasts, beef mince, lambs liver, 15 eggs, tinned sardines, carrots, parsnips, sweet potatoes, squash, tomatoes, broccoli, brussel sprouts, kale, red cabbage, courgette, avocados, mushrooms, peppers.

I was thinking along the lines of, but need help with turning into actual meals with veg:

  • Mon: chicken, bacon / steak, eggs
  • Tue: sardines / chicken, bacon
  • Wed: pork joint / mince, liver, bacon
  • Thu: sardines / sausages, eggs
  • Fri: pork joint / eating out

Most of the meat is organic grass fed and I cook with grass fed butter, coconut oil and evoo. I would be very grateful of any good combinations, favourite recipes or just general advice!

B84597b7853f695c90593a6dc659078a

(130)

on November 26, 2012
at 06:57 PM

Nice idea, sweet potatoes are my go to post workout food, so will definitely give this a try :)

B84597b7853f695c90593a6dc659078a

(130)

on November 26, 2012
at 06:54 PM

Thanks for the great tips, I'm basically going to cook the different meats as planned and throw in a random selection of veg. I like having salads for lunch, so will use leftover meat with spinach, peppers, avocado etc > Sardines are so cheap and easy to eat whenever!

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4 Answers

best answer

2
06ca9c524c28bc3fba95d4d90f8f43c6

on November 25, 2012
at 04:55 AM

Nice grocery list of food. Here's some quick tips to help you build your meal plan:

  • Don't cook with the EVOO when you have grass-fed butter or ghee and coconut oil. EVOO is very unstable and oxidizes very easily.
  • Make a killer dressing for a salad using the avocado.
  • I'm partial to simple meat and steamed veggies (broccoli)
  • Kale has an interesting taste, look into kale chips or kale/spinach shakes to incorporate these powerhouse food.
  • I consume a spinach salad almost daily.
  • Sardines are healthfood in a can. It's my staple emergency lunch when time runs short or I'm negligent in packing a lunch.
  • The squash can be used for many things. I like to use is as a pasta substitute by peeling, drying, and lightly cooking the squash.
  • Bake the eggs in muffin tins with some of your meat for mini "quiches" for a take to work treat. They're not just for breakfast!

A plate of meat surrounded by some vegetables is great decision. Make sure to season your food properly to bring out all the flavor!

Matt
PhysiqueRescue.com

B84597b7853f695c90593a6dc659078a

(130)

on November 26, 2012
at 06:54 PM

Thanks for the great tips, I'm basically going to cook the different meats as planned and throw in a random selection of veg. I like having salads for lunch, so will use leftover meat with spinach, peppers, avocado etc > Sardines are so cheap and easy to eat whenever!

0
59e2bab24c1800882d65779a81def04b

on January 24, 2013
at 12:41 PM

Its good that you are considering to add vegetables in your diet plan and also the variation you want to keep everyday looks good. You have to just keep one thing in mind that whatever diet plan you make just follow it honestly.

0
79850813c5cfc0a089e1060ef9b6ed27

on December 04, 2012
at 11:49 PM

My advice would be to get alot of different spices and try things. Get some recipes on-line and spend a couple of hours on the weekend cooking. Every weekend I make a curry chicken salad: cut up chicken, diced apple, curry, sliced almonds, green onions, celery, paleo mayo (I make my own - find a recipe on-line). I eat this salad for lunch with cucumber. I also make a huge frittata every Sunday. Grate sweet potato, zuchini. Saute in bacon fat with onion and any other veggies. Add ham or any meat. Put on the bottom of a square pan. Add up to 12 beaten eggs. Put in the oven at 350 for 20-30 minutes. Let it cool, cut it up, and store in the fridge. I snack on this or have it for any meal. You can add what ever you want to it! Another favourite of mine (just made it on Sunday and it's all gone...) is mini meatloaves made in muffin tins. I use the cookebook: everyday paleo by Sarah Fragoso. Good luck!

0
Ed7403e397077dd1acdbf25c7f6e56ce

on November 25, 2012
at 02:58 AM

I've been taking advantage of Thanksgiving sweet potato prices. Just throw 12-18 on a pan into the oven 350 for about an hour, hour & a half. However long it takes to cook them. Cool, peel, freeze individually in zip-loc bags. Delicious half-thawed, almost like ice cream I scoop it straight from the bag. I've been breaking my fast with them to fuel my workouts.

B84597b7853f695c90593a6dc659078a

(130)

on November 26, 2012
at 06:57 PM

Nice idea, sweet potatoes are my go to post workout food, so will definitely give this a try :)

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