The Paleo Solution Part 12

The recipes in this thirty-day plan are for the most part simple. Every meal of every day cannot be a grand event. But the weekends get a little more involved, as these are the times you will hang out with friends and family and have a little more reason to "get fancy." You will notice that the breakfasts and lunches of many days are leftovers from the previous night's diner. That's called "planning ahead!"

Now that you have provisioned your home with the help of the shopping and food guide, you are ready to embark on your thirty-day Paleo challenge.

The following meal plans and recipes are merely suggestions. Feel free to modify them to suit your tastes and make use of what ingredients you have available. Having some go-to recipe basics will help you learn to create delicious meals on the fly using what ingredients you have on hand.

The snacks are optional. I have included them to help those who like to snack, but three good meals per day is fine. If you are serious about fat loss, you may wish to omit snacks or fruit.

Be sure to adjust the portion sizes as needed. Also, be sure to look ahead to see which recipes you'll want to prepare in large quant.i.ties for later use. Enjoy!

For menu items with an asterisk, refer to this week's cookbook for the recipe. The others require no other preparation.

Week 1 Monday BREAKFAST: 24 poached eggs, almonds, small piece fruit or berries LUNCH: Chicken Fajita Salad*

SNACK: 2 oz chicken, apple, few avocado slices DINNER: Grilled Salmon*, Roasted Green Beans*, side salad Tuesday BREAKFAST: Leftover salmon, walnuts LUNCH: Lettuce, tomato, onion, and condiments of your choice over 12 Burger Patties*, orange, almonds SNACK: Jerky, macadamia nuts DINNER: Rotisserie chicken, Steamed Broccoli*, side salad Wednesday BREAKFAST: Leftover chicken w/salsa, avocado LUNCH: Tuna and Cabbage Salad*

SNACK: Remainder of tuna and cabbage salad DINNER: Crock-Pot Pork Loin, tomato sauce, zucchini, chopped cauliflower, basil. Make a large portion, leftovers will be used for several meals!

Thursday BREAKFAST: Slice of ham, 23 scrambled eggs, fruit LUNCH: Leftover pork loin SNACK: 2 hard-boiled eggs, almonds DINNER: Stir-Fry Beef Salad*. Serve over bed of greens with balsamic vinegar Friday BREAKFAST: Sausage Stir-Fry Breakfast*

LUNCH: Easy Ceviche*

SNACK: 2 oz chicken, apple DINNER: Spaghetti Squash or Kelp Noodle Spaghetti*: cook either choice with marinara sauce, ground meat, olive oil Sat.u.r.day BREAKFAST: Chicken Apple Hash*

LUNCH: 56 oz deli turkey, lb steamed broccoli, drizzle with olive oil SNACK: 23 oz turkey, carrot sticks, almonds DINNER: Indian Style Slaw*, leftover pork loin, side salad with olive oil Sunday BREAKFAST: Western Omelet*, Sweet Potato Hash*

LUNCH: Lamb Patties*, tomato, lettuce, strawberries SNACK: Turkey, avocado DINNER: Halibut*, Roasted Asparagus*, berries with balsamic vinegar*

Week 1 Cookbook Chicken Fajita Salad * 1 tbsp olive oil * cup sliced onions * 1 lb skinless chicken breast * tsp c.u.min * 2 tsp oregano * 1 cup chopped bell peppers * red leaf lettuce * 12 tomatoes * 1 avocado Add olive oil to a skillet. Heat over medium. Add sliced onions, saute until soft. Add the chicken, cut into strips. Add the c.u.min and oregano, saute, tossing often. Add the bell peppers when the chicken has browned.

Wash and shred the lettuce. Add the tomatoes, toss. Serve the salad on two plates, top with the chicken fajita mix. Add the sliced avocado.

If you are taking this to work, a.s.semble the salad into a container with a lid. Save some of the fajita mix for leftovers, use only to of the chicken saute for each of the salads you prepare.

Grilled Salmon * coconut oil * 1 lb salmon (wild-caught) * 2 tbsp pecans * 2 tsp rosemary * sea salt Preheat the oven to 350 degrees. Add a bit of coconut oil to a baking pan, coat well. Lay the salmon in the pan skin side down.

Chop the pecans. Sprinkle the pecans, rosemary, and sea salt over your fish, then bake for 1215 minutes. Make sure it flakes easily with a fork; be sure to check the middle portion of the salmon.

Roasted Green Beans * 1 lb green beans * 1 tbsp olive oil * 1 tbsp thyme Chop the ends off of the beans. Place them into a roasting pan, add the olive oil and thyme. Toss until they are coated well, then roast in the oven at 350 degrees for 20 minutes. Check them occasionally, tossing several times.

Burger Patties * 1 lb ground beef or turkey * 1 tsp olive oil Form the meat into 4 patties. We'll keep these simple, not adding eggs or spices, but you may do this if you like.

Add the oil to a skillet over medium heat, then cook the patties, turning often. Add the veggies and condiments of your choice.

Steamed Broccoli * 12 lbs broccoli * water Cut the broccoli into individual florets. Add to your steamer basket, then add water to the bottom. Cover and cook over medium high until softened, around 810 minutes. Remove and serve.

Tuna and Cabbage Salad * 34 cups shredded cabbage * 1 can tuna (6.5 oz) * 1 tbsp toasted sesame oil Shred the cabbage into a bowl. Top with the tuna, drizzle with the oil.

Slow Cooker Pork Loin * 3 lbs pork loin * 1 can tomato sauce (12 oz) * 2+ cups sliced zucchini * 4 cups chopped cauliflower florets * 12 tbsp basil Add all of the ingredients to a large Crock-Pot. Cook on low for 67 hours, then enjoy.

Stir-Fry Beef Salad * 2 tsp olive oil * cup sliced onion * 1 lb beef tip steak, sliced into thin strips * 1 tbsp wheat-free tamari soy sauce * 12 cups sliced bell peppers * 1 bag of mixed greens * balsamic vinegar Add olive oil to a skillet. Heat over medium. Add sliced onions, saute until soft. Add the beef and the tamari, tossing often. Add the bell peppers when the beef has browned.

To save time, use a bag of mixed greens. Add to your plates, then top with the stir fry meat. Add balsamic vinegar and more olive oil to taste.

Sausage Stir-Fry Breakfast * 12 tsp olive oil * cup diced onions * lb sausages, sliced (no nitrates) * 4 cups of spinach or other greens Add olive oil to a skillet. Heat over medium. Add diced onions, saute until soft. Add the sausage, cook until browned, tossing occasionally. Add the greens, reduce the heat to medium-low and cover. Serve when the greens are wilted and soft.

Other options: top with 12 eggs over easy, or serve with salsa.

Easy Ceviche * 10 oz tail-off, precooked shrimp * 2 cups low-sugar marinara sauce * 2 tbsp olive oil * 2 tbsp lemon juice * 1 tsp basil Rinse the shrimp, divide between two bowls. Pour half of the marinara sauce over each bowl of shrimp, then drizzle each with 1 tbsp of both olive oil and lemon juice. Sprinkle with the basil. Enjoy!

Spaghetti * 1 lb ground beef or turkey * 1 tbsp olive oil * 1 (12 oz) package of kelp noodles, or one spaghetti squash * 12 cups marinara sauce * 12 cloves crushed garlic Brown the meat in the olive oil using a large skillet. Once the meat is browned, add the noodles (or cooked spaghetti squash, see below) and the marinara sauce. Stir and bring to a simmer. Add the crushed garlic just before serving to maximize the health benefits.

If using spaghetti squash: Preheat the oven to 375 degrees. Carefully split the squash lengthwise, then dig out the seeds. Place both halves face down on a baking pan, add cup of water. Bake for 30 minutes. Dig out the squash with a fork and add to your skillet with the meat.

Chicken Apple Hash * 2 tsp olive oil * 6 oz leftover chicken * 1 apple * 2 tsp either cinnamon or allspice (choose your favorite) Heat the olive oil in a saucepan over medium heat. Shred and add the chicken. Grate the apple, then add to the pot with your spice of choice. Cover and cook on medium-low, stirring frequently. Once the apple has cooked down and become soft, it is ready to serve.

Indian-Style Slaw Here is an easy, cheap veggie idea. If you use a bag of ready-made broccoli slaw, you can really save time. Tomatoes are optional. Though this is a stand-alone veggie dish, you could add some leftover meat to this for a complete meal.

* 1 tbsp olive oil * 1 tsp mustard seeds * 1 bag broccoli slaw * 1 cup fresh diced tomatoes (optional) * 1 tsp c.u.min * tsp turmeric * 2 tbsp lemon juice Heat 1 tbsp of olive oil over medium heat in a skillet, add 1 tsp of mustard seeds. Cover and cook until the seeds stop popping. Next, add the whole bag of slaw, the tomatoes (if using), plus 1 tsp c.u.min and tsp of turmeric. Saute for 35 minutes, tossing occasionally, until the slaw is soft. Add 2 tbsp of lemon juice. Stir and serve.

Western Omelet * 6 eggs * olive oil * cup chopped onion * cup chopped bell peppers * cup chopped tomato * 1 cup spinach * 4 oz diced ham * sea salt and black pepper to taste Crack all of the eggs into a bowl, beat well. Pour half of the eggs into a nonstick skillet coated with a dash of olive oil. Cook over medium. When the eggs have begun to set, add half the chopped veggies and ham to one side of the eggs. Using a spatula, fold the empty half over the ham and veggies. Cook for 12 minutes longer, season with salt and pepper, then serve. Repeat the process with the remaining ingredients.

Sweet Potato Hash * 2 tsp olive oil * cup chopped onions * 1 medium sweet potato or yam, diced into small cubes * cup chopped bell peppers (optional) * 1 tbsp water * fresh ground pepper Heat the oil in a skillet over medium heat. Add the onions, saute for 23 minutes. Add the sweet potatoes and bell peppers and 1 tbsp of water. Cover and cook for 15 minutes or until the potatoes are soft. Toss often to prevent burning. Serve, sprinkling with fresh ground pepper.

Lamb Patties Simply prepare these the same as Beef Patties above, using ground lamb instead.

Halibut * 1 lb halibut or other white fish * 2 tbsp chopped almonds * 2 tbsp Dijon mustard Prepare in the same fashion as the baked salmon above, except season by spreading Dijon mustard and chopped almonds over your fish.

Roasted Asparagus * 1 bunch asparagus * 1 tbsp olive oil * 2 tsp thyme Break the tough ends off of the asparagus. Place in a roasting pan, pour the oil and thyme over the asparagus, then toss until well coated.

Bake at 400 degrees for 10 minutes, then reduce the heat to 250 for 15 more minutes.

Berries with Balsamic Vinegar * 2 cups frozen berry mix, thawed * 4 tsp balsamic vinegar Divide the berries between two bowls. Pour two teaspoons of balsamic vinegar over each. A simple, nutritious dessert! Fresh berries will be even better if you have the time to prepare them.

Week 2 Monday BREAKFAST: Slice of ham,1 cup unsweetened applesauce w/cinnamon, 1 oz walnuts LUNCH: Make a big salad: toss chicken strips, lettuce, olives, tomato, chopped almonds, and carrot strips. Add olive oil and vinegar of your choice.

SNACK: Pack extra salad; save of the lunch salad for your snack if you want one DINNER: Tip Steak* and Steamed Vegetables*

Tuesday BREAKFAST: Leftover steak, 12 oz macadamia nuts LUNCH: Chicken Breast*, Indian-Style Slaw*

SNACK: Leftovers from lunch, plums DINNER: Pork Curry*

Wednesday BREAKFAST: Slice of ham, unsweetened applesauce, spoon of almond b.u.t.ter LUNCH: Leftover tip steak, sliced into strips. Serve on salad of mixed greens, tomato, bell pepper, balsamic vinegar, and olive oil.

SNACK: Jerky, avocado DINNER: Leftover pork curry, Chilled Cuc.u.mber Soup*

Thursday BREAKFAST: Ginger Eggs*

LUNCH: Beet Apple Salad*, Tilapia*

SNACK: Jerky, avocado DINNER: Chicken and Cauliflower*

Friday BREAKFAST: 23 eggs over easy, served over Sauteed Zucchini*

LUNCH: Smoked Turkey Salad*

SNACK: Jerky and macadamia nuts DINNER: Quick Chicken Curry*

Sat.u.r.day BREAKFAST: Slice of ham, Quick Paleo Pancakes*

LUNCH: Rotisserie chicken, steamed veggies of your choice ( such as broccoli, cauliflower, carrots) SNACK: Leftover chicken curry DINNER: Lamb Sausage with Artichokes*

Sunday BREAKFAST: Peach 'n' Pecan Scramble*, leftover chicken LUNCH: Burger, no bun, over greens, side salad SNACK: Orange, leftover meat or tuna, celery or carrot sticks DINNER: Paleo Chicken Alfredo*

Week 2 Cookbook Tip Steak * 4 lb tip steak * seasonings of your choice Bring a skillet to medium heat, add a dash of olive oil. Season the steak, then cook it to your desired doneness. I like to cook the meat just a couple of minutes per side, then plate and cover for 10 minutes. Remember that cooking too long with excessive browning or burning creates carcinogens!

Steamed Vegetables * 4 cups chopped cauliflower florets * 2 cups sliced yellow squash * 1 cup sliced carrots * olive oil * sea salt and pepper * 1 tsp thyme Chop the vegetables. Add to your steamer basket, then add water to the bottom. Cover and cook over medium high until softened, around 810 minutes. Remove and serve. Drizzle with olive oil, and add salt, pepper, and thyme to taste Chicken Breast * 2 lbs chicken b.r.e.a.s.t.s, thawed Place the chicken in a baking dish, bake at 350 degrees until done-around 25 minutes. Check to ensure your meat has been cooked all the way through, but be careful not to overcook as well. Have some for lunch, save the leftovers for use later.

Indian-Style Slaw Refer to Week 1 Cookbook Pork Curry * 1 lb ground pork * 1 tbsp olive oil * 12 tbsp curry powder * 1 bag baby spinach (~14 oz) * can coconut milk (7 oz) * 23 cloves garlic In a pot large enough to hold the spinach, brown the pork in the olive oil. Add the curry powder as the pork browns, mix well. Break up any large lumps of pork. Once the pork has browned, add all of the spinach and the coconut milk. Heat until the spinach has cooked down and wilted. Add the garlic at the end, either mincing it or using a garlic press to crush it. Mix well, remove from heat, and serve.

This recipe works well with stew beef, chicken, or lamb as well.

Beet Apple Salad * 1 lb beets * 2 tbsp olive oil * 2 tbsp lemon juice * 1 apple * cup finely chopped red onion * to 1 tsp tarragon Cut the tops off of the beets, then place them in a pot and cover with water. Cover and simmer over medium-low heat for 1 hours. Allow the beets to cool.

Drain the beets, cut off the root, and peel the skin. Slice the beets crosswise into thin slices, then place them in a bowl. Pour the oil and lemon juice over the beets, then chill in the refrigerator.

Core and chop the apple. Chop the onion. Mix into the beets, sprinkle some tarragon on top, and serve.

Tilapia * 2 tsp olive oil * tsp lemon peel * garlic powder to taste * onion powder to taste * 1 lbs tilapia fillets Heat the oil in a skillet over medium heat. Add the lemon peel and spices to the tilapia fillets. Cook the fish, turning once, until it flakes easily with a fork. Remove some to a container, preferably ceramic, to bring with you for lunch. Save the rest for an easy dinner.

Chilled Cuc.u.mber Soup * 2 medium cuc.u.mbers * cup chopped onion * cup fresh cilantro leaves * cup coconut milk * cup chicken broth Peel the cuc.u.mber, then chop it into small chunks. Load the onion, cuc.u.mber, and cilantro into your blender. Add the coconut milk and chicken broth. Blend until smooth, but not too fine. Refrigerate, then serve cold. Garnish with some more cilantro.

Makes 4 servings Ginger Eggs * 1 tsp chili oil * cup green beans * 1 tbsp minced ginger * 1 small clove garlic, minced * 3 eggs * 1 tbsp chopped chives or green onions * tsp coriander * pepper to taste Heat the oil in a small skillet. Add the green beans, saute for 2 minutes. Add the ginger and garlic, cook 3 minutes more. Meanwhile, crack the eggs into a bowl, whip well. Add the beans, ginger, and garlic, plus the chives or onions and coriander. Mix well, then return to the skillet. Cook until the eggs set. Serve topped with fresh ground pepper.

Smoked Turkey Salad * 10 oz smoked turkey (from the deli section) * 1 bag mixed greens * cup pine nuts You can mix this dish and then store it in the refrigerator. Make sure to thoroughly rinse the greens.

Chicken and Cauliflower Here is a quick one-pot meal. You can also prepare this one in a slow cooker, simply add the same ingredients and set to low. If you choose this route, the cooking time will be around 5 hours.

We have frequently sung the praises of El Pato tomato sauce. For this recipe, I use the milder version that comes in the red can. Check the Hispanic foods section of your grocery store for El Pato. If you can't find it, any good tomato sauce will work.

* 1 tbsp olive oil * 1 lbs chicken thighs or breast * 1 head of cauliflower * 8 oz tomato sauce (El Pato with jalapeno) * 1 red bell pepper * 1 tsp c.u.min * 1 tsp thyme * tsp garlic powder Heat the olive oil over medium heat in either a large skillet or soup pot. Brown the chicken on all sides. Meanwhile, chop the cauliflower into small pieces and add to the pot. Add all of the remaining ingredients to the pot, then reduce to medium-low. Cover and cook for 45 minutes, stirring occasionally.

Makes 5 servings Sauteed Zucchini * 2 small zucchini * cup either sliced shallots or red onion * 2 cloves garlic, sliced * 2 tbsp olive oil * dill * pepper Slice the zucchini crosswise into small discs about inch thick. Slice the shallots or onion and garlic.

Saute all of the ingredients together in a medium pan with the olive oil. Add dill and pepper to taste. Stir and turn often, cooking for 5 to 7 minutes. Try not to allow too much browning. Enjoy warm, or these can be used cold in salads.

Quick Chicken Curry Pressed for time, you can make use of curry sauce. Look in better markets for curry sauces that are made from quality ingredients and do not contain added sugars. An alternative is to use coconut milk and a teaspoon of yellow curry paste.

You can either use fresh or leftover chicken with this recipe.

* cup chopped onion * 1 tbsp olive oil * 1 diced chicken breast or thigh * cup curry sauce * cup cashews * 2 cups chopped spinach Saute the onion in the olive oil until translucent. Add chicken, heat until cooked through. Add the curry sauce and cashews, continue heating for 34 minutes. Remove from heat, stir in the spinach.

Quick Paleo Pancakes Here is a way to enjoy pancakes while avoiding using grains.

* 2 eggs * cup unsweetened applesauce * cup nut b.u.t.ter (not peanut b.u.t.ter! - cashew/macadamia nut b.u.t.ter works well) * tsp cinnamon * tsp vanilla extract * coconut oil Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a nonstick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.

Lamb Sausage with Artichokes This is a simple, delicious breakfast. Don't worry if you can't find Moroccan lamb sausages anywhere. Simply use some sausages of your choice, then add some Moroccan spices. Moroccan seasonings include cinnamon, coriander, allspice, ginger, and cloves. Try adding any combination of these spices-about tsp of each.

* 1 oz bacon, chopped * 2 Moroccan lamb sausages, sliced * 1 (14 oz) can artichoke hearts (Trader Joe's) * 12 omega-3 eggs * sea salt to taste * fresh ground pepper to taste Chop the bacon, place in a skillet over medium heat. Meanwhile, slice the sausage and chop the artichoke hearts. Once the bacon has softened, add the sausage and artichokes. If using the spices, add them at this point. Stir well, cooking until soft.

Poach your eggs in the meantime. Cover the bottom of a skillet with about 1 inch of water, then place over medium heat. Once the water is warm, crack your eggs carefully into the skillet, cook until set.

Serve the artichoke hash topped with either 1 or 2 eggs. Add sea salt and fresh ground pepper to taste.

Peach and Pecan Scramble This is a very unusual combination, but it is surprisingly delicious. It's almost like dessert at breakfast, and way better for you than stopping by the donut shop!

I've written this recipe as a one-person snack or light breakfast; increase the quant.i.ties if you like.

* 1 tsp olive oil * peach, diced * 2 tbsp chopped pecans * 2 eggs * 1 tbsp unsweetened applesauce * tsp cinnamon Heat the olive oil in a small skillet over medium heat. Dice half of a ripe peach, and chop the pecans. Add the peaches and pecans to the skillet, stir-fry for 23 minutes, or until the peaches soften a bit.

Meanwhile, crack the eggs into a bowl, add the applesauce and cinnamon, and beat well. Add to the skillet, mixing often. When the eggs have set, serve and enjoy.

Paleo Chicken Alfredo Alfredo sauce and pasta is about as far from Paleo nutrition as you can get. However, here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live, spaghetti squash is a nice seasonal alternative. See the Week 1 Spaghetti recipe above for basic spaghetti squash preparation.

* 2 tsp olive oil * 4 cloves of garlic, chopped * 1 lb chicken breast * 1 (12 oz) package of kelp noodles * 2 tsp tarragon * 1 cup cashews * tsp onion powder * tsp garlic powder * tsp mustard powder * tsp sea salt * tsp pepper * tsp paprika Add the olive oil to a large skillet. Saute the garlic over medium heat for 34 minutes. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides.

Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes. Then, pour the liquid from the skillet carefully into a small container for use in the sauce.

Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender. Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You'll have to use a spatula to sc.r.a.pe down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency.

Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender.

Week 3 Monday BREAKFAST: Boiled lamb sausage, apple LUNCH: Leftover Paleo Chicken Alfredo SNACK: Lamb sausage, pecans DINNER: Spaghetti-Sauced Meat over Green Beans*

Tuesday BREAKFAST: Boiled lamb sausage, apple (reheat on the stove, not microwave) LUNCH: Chicken Apple Salad*

SNACK: Leftover spaghetti DINNER: Slow-Cooked Rosemary Veggies and Meat*

Wednesday BREAKFAST: Bacon, 23 eggs over easy or poached LUNCH: Leftover Chicken Apple Salad SNACK: Leftover Slow-Cooked Rosemary Veggies and Meat DINNER: Flank steak, Bacon and Greens*

Thursday BREAKFAST: Leftover steak, walnuts crumbled over cup berries LUNCH: Leftover Slow-Cooked Rosemary Veggies and Meat SNACK: Can of sardines, celery DINNER: Salmon Scramble*

Friday BREAKFAST: Boiled quality sausages (chicken-apple sausages are delicious), Fruit Salad with Cinnamon*

LUNCH: Salad: mixed greens, bell peppers, tomato, avocado, etc. Top with precooked shrimp, apple cider vinegar, and olive oil SNACK: Remainder of the lunch salad (make enough!) DINNER: Sloppy Joes*, side salad or steamed veggies Sat.u.r.day BREAKFAST: Poached eggs with bacon, onion, and spinach, and LUNCH: Leftover Sloppy Joes SNACK: Almonds DINNER: Baked 1 turkey b.r.e.a.s.t.s, Nutty Cabbage*, Tangy Strawberry Soup*

Sunday BREAKFAST: Turkey/Carrot Quiche*