Mineral water
Dinner: Open
Snack: cucumber slices, cold lean beef slices
SATURDAY Breakfast:
Fresh or frozen strawberries
Two-egg (omega 3-enriched) omelet stuffed with spinach, mushrooms, and onions sautéed in olive oil
Water with fresh lemon wedge
Lunch:
Kenny’s Barbecued Spicy Chicken*
Steamed vegetables
Fresh fruit
Diet soda
Dinner:
Marinated Mushrooms*
Red Snapper in Snappy Sauce*
Spicy Stuffed Squash*
Baked Walnut-Cinnamon Apples*
Glass of Sancerre wine
Snack: Basic Beef Jerky,* dried apple slices
SUNDAY Breakfast:
Honeydew melon and fresh blueberries covered with walnuts
Chilled steamed crab legs
Cup of decaffeinated coffee
Lunch:
Tossed green salad with Omega 3 Russian Salad Dressing*
Broiled flounder with lemon juice and dill
Glass of nonalcoholic cabernet sauvignon wine
Dinner:
Tomato and avocado wedges with garlic and cayenne powders
Sicilian Skillet Veal Chops*
Steamed cauliflower served with lemon juice
Carrot sticks
Strawberry-Blueberry Horizon*
Iced herbal tea
Snack: celery and carrot sticks dipped in Veggie Dip,* unsalted macadamia nuts
MONDAY Breakfast:
Kyle’s Apple Breakfast*
Cold sliced turkey breast
Herbal tea
Lunch:
Auroch Beef Cabbage Rolls*
Fresh fruit
Iced herbal tea
Dinner:
Gazpacho*
Mackerel steaks with dill and lemon juice
Steamed asparagus with lemon juice
Fresh fruit
Glass of nonalcoholic wine
Snack: Spicy Beef Jerky,* dried apricots without sulfur
TUESDAY Breakfast:
Fresh orange slices
Scrambled Basil Eggs Topped with Salsa*
Cup of decaffeinated coffee
Lunch:
Carrot Salad*
Salmon Steaks in Curry Sauce*
Mineral water
Dinner:
Baked Tomatoes*
Rocky Mountain Elk Steaks*
Walnut Broccoli with Carrots*
Almost Frozen Mashed Bananas*
Ice water
Snack: Dried Salmon,* kiwi fruit, celery sticks
WEDNESDAY Breakfast:
Fresh papaya
Pork Chops Stuffed with Chicken Livers*
Ice water with lime wedge
Lunch: Open
Dinner:
Tossed green salad with olive oil and lemon juice
Burgundy Walnut Beef Roast*
Steamed orange peppers and onions
Peach-Almond Delight*
Iced tea
Snack: cold trout, slices of Vidalia or Maui sweet onions, oranges
THURSDAY Breakfast:
Grapefruit
Cold beef slices
Cup of decaffeinated coffee
Lunch:
Spinach salad with shrimp
Apple slices with lemon juice
Herbal tea
Dinner:
Tossed green salad dressed with flaxseed oil and lemon juice
Paleo Zucchini Soup*
Broiled chicken breasts covered with Peach Salsa*
Fresh Cinnamon Applesauce*
Iced tea
Snack: walnuts, grapes, cherry tomatoes
FRIDAY Breakfast:
Cantaloupe
Poached Eggs with Peach Salsa*
Herbal tea
Lunch: Steamed
Tossed green salad with Omega 3 Russian Dressing*
Lime and Dill Crab*
carrots
Water with lemon wedge
Dinner:
Chicken Vegetable Soup*
Paleo-Correct Meat Loaf*
Avocado and tomato slices
Steamed broccoli
Fresh peaches
Glass of Pinot Noir wine
Snack: Peel-and-eat shrimp, celery sticks, pecans
SATURDAY Breakfast:
Citrus bowl (grapefruit, orange, and tangerine sections)
Cold Paleo-Correct Meat Loaf* (left over from dinner)
Herbal tea
Lunch:
Tomato, cucumber, purple onion salad with olive oil
Beef and Spinach Scramble*
Mineral water
Dinner:
Sliced cucumber and radish tray
Chez Lorraine’s Baked Salmon*
Steamed asparagus
Cup Pecans, raisins, and blueberries
of decaffeinated coffee
Snack: cold chicken breasts, sunflower seeds, dried pear slices
Level III: Maximal Weight Loss Level
At Level III, it’s the 95-5 rule—with one Open Meal a week, and the balance of meals made up of all the delicious modern Paleo meals I’ve discussed in this chapter. At this level, you should restrict or eliminate all the transitional foods, except during your Open Meals. As in Levels I and II, all snacks should be chosen from the list of Paleo Snacks. This is the highest level, designed for the true Paleo Diet aficionado who wants to maximize health and well-being, or for individuals suffering from actual obesity or high levels of chronic disease who need to maximize the therapeutic effects of the diet.
Sample Two-Week Meal Plan for Level III
SUNDAY Breakfast: Open
Lunch:
Tossed green salad with lemon juice and olive oil dressing
Savory Steamed Mussels*
Mineral water
Dinner:
Tomato and avocado slices
Altamira Stuffed Chicken*
Steamed Swiss chard and carrots
Steamed artichoke
Bowl of fresh blueberries, raisins, and almonds
Mineral water
Snack: Basic Beef Jerky,* carrot sticks
MONDAY Breakfast:
Bowl of diced apples, shredded carrots, and raisins with cinnamon
Poached eggs
Cup of decaffeinated coffee
Lunch:
Brockway Tuna Salad*
Handful of walnuts
Mineral water
Dinner:
Peel-and-eat shrimp
Tossed green salad
Chez Lorraine’s Baked Salmon*
Steamed asparagus with fresh-squeezed lemon
Sliced kiwi fruit and strawberries
Diet soda
Snack: cold lean beef slices, celery sticks
TUESDAY Breakfast:
Honeydew melon, blackberries
Broiled lean pork chops
Herbal tea
Lunch:
Waldorf Salad*
Broiled halibut steak with lime juice
Steamed cauliflower
Apple
Mineral water
Dinner:
Tossed green salad with scallions and Figs cucumbers
Chicken Vegetable Soup*
Stir-Fried Beef with Vegetables*
Figs and walnuts
Iced tea
Snack: hard-boiled eggs, pecans, raisins
WEDNESDAY Breakfast:
Strawberries and apricots
Zesty Shrimp-Avocado Omelet*
Cup of decaffeinated coffee
Lunch:
Cucumber and tomato slices with Veggie Dip*
Steamed crab
Dried apricots
Mineral water
Dinner:
Oysters on the half shell
Cucumber slices dipped in Guacamole Fiesta*
Altamira Stuffed Chicken*
Ratatouille*
Bowl of fresh boysenberries, raisins, and almonds
/> Glass of nonalcoholic dry white wine
Snack: papaya, walnuts, Spicy Beef Jerky*
THURSDAY Breakfast:
Strawberries
Small beefsteak with Peach Salsa*
Herbal tea
Lunch:
Tossed green salad with flaxseed oil and lemon juice
Sand Harbor Baked Cod*
Medjool dates and fresh nectarines
Iced tea
Dinner:
Marinated Mushrooms*
Green salad with olive oil and lemon juice
Broiled Tenderloin of Pork with Spicy Rub*
Steamed cabbage with lemon juice and paprika
Baked Walnut-Cinnamon Apples*
Glass of ice water
Snack: cold chicken breast, cantaloupe
FRIDAY Breakfast:
Fresh or frozen blueberries and cantaloupe
Cold steamed king crab legs
Water with lemon
Lunch:
Green salad with avocado, quartered tomatoes, and black olives (rinsed of salt) dressed with Anaheim Cilantro Salsa*
Gingery Chicken and Veggies*
Apple
Mineral water
Dinner:
Spinach salad with walnuts and flaxseed oil dressing
Cold trout
Baked Tomatoes*
Chopped pecans, raspberries, and Medjool dates
Mineral water
Snack: hard-boiled egg, cold prawns
SATURDAY Breakfast:
Cold chicken breasts covered with Anaheim Cilantro Salsa*
Watermelon
Herbal tea
Lunch:
Tahoe Shrimp Salad*
Melon slices and strawberries
Sugar-free Diet 7-Up
Dinner:
Carrot, radish, cherry tomato, sliced cucumber tray
Baked Haddock Italiano*
Steamed asparagus
Almonds, raisins, and peaches
Mineral water
Snack: Basic Beef Jerky,* oranges
SUNDAY Breakfast:
Bowl of sliced banana, pears, walnuts
Soft-boiled eggs
Cup of decaffeinated coffee
Lunch:
Tossed green salad dressed with olive oil and lemon juice
Red Snapper in Snappy Sauce*
Apple slices with lemon juice
Mineral water
Dinner:
Ambrosia Salad*
Broiled lobster tails with olive oil and fresh pepper
Steamed artichoke with lemon juice
Strawberry-Blueberry Horizon*
Cup of decaffeinated coffee
Snack: mango, kiwi fruit, Dried Salmon*
MONDAY Breakfast:
Cantaloupe Stuffed with Blackberries and Pecans*
Cold leftover lobster
Herbal tea
Lunch:
Tossed green salad with olive oil and lemon juice
Kenny’s Barbecued Spicy Chicken*
Tangerine sections
Glass of nonalcoholic chardonnay
Dinner:
Marinated Mushrooms*
Chicken Vegetable Soup*
London broil sprinkled with fresh ground pepper and garlic powder
Spicy Stuffed Squash*
Peach-Almond Delight*
Iced tea
Snack: Kyle’s Apple Breakfast,* Spicy Beef Jerky*
TUESDAY Breakfast:
Grapefruit
Cold leftover London broil
Herbal tea
Lunch:
Gazpacho*
Broiled turkey burgers
Sliced star fruit
Mineral water
Dinner:
Butter Leaf Avocado Salad*
Cajun Catfish Bake*
Steamed collard greens
Cantaloupe Stuffed with Blackberries and Pecans*
Glass of mineral water
Snack: peel-and-eat shrimp, cauliflower florets, pecans
WEDNESDAY Breakfast:
Fresh mangos and papayas
Lean breakfast beefsteak smothered with Peach Salsa*
Herbal tea
Lunch:
Celery and carrot sticks dipped in Guacamole Fiesta*
Paleo Zucchini Soup*
Sautéed Rocky Mountain Chicken Livers*
Fresh blueberries
Water with lemon slice
Dinner:
Spinach Salad à la Cordani*
Tender Buffalo Roast*
Steamed asparagus and carrots with lemon juice and garlic powder
Fresh Cinnamon Applesauce*
Cup of decaffeinated coffee
Snack: hard-boiled egg, walnuts, raisins
THURSDAY Breakfast:
Fresh plums
Cold leftover Tender Buffalo Roast* slices covered with fresh Anaheim Cilantro Salsa*
Lemon water
Lunch:
Spicy Tomato Soup*
Shrimp-Stuffed Avocado*
Watermelon
Diet soda
Dinner:
Tomato, cucumber, and purple onion salad with olive oil
Roast Pheasant with Fruit and Nut Stuffing*
Carrot-Mushroom Stir-Fry*
Waldorf Salad*
Glass of red wine or mineral water
Snack: cold, lean steak slices; tomato quarters
FRIDAY Breakfast:
Cantaloupe
Eggs scrambled in olive oil and basil
Herbal tea
Lunch:
Almond Chicken Salad*
Glass of lemon water
Dinner:
Marinated Mushrooms*
Isola Baked Pork Chops*
Ratatouille*
Baked Walnut-Cinnamon Apples*
Diet soda
Snack: cold chicken breasts, sunflower seeds
SATURDAY Breakfast:
Fresh or frozen strawberries
Poached eggs, cold prawns
Tea
Lunch: Open
Dinner:
Tossed green salad with flaxseed oil and lemon juice
Barbecued Venison Steaks with Herbs*
Steamed summer squash with lemon juice
Walnut Broccoli with Carrots*
2 or 3 Medjool dates
Ice water
Snack: carrot and celery sticks, raisins, walnuts
So there you have it—three delicious and healthful meal plans (Level I: three Open Meals per week; Level II: two Open Meals per week; and Level III: one Open Meal per week). Use these meal plans to familiarize yourself with Paleo Diet principles. Once you have become a seasoned Paleo Dieter, use your own creativity and ingenuity to develop your own scrumptious Paleo feasts!
10
Paleo Recipes
With the Paleo Diet, you’ll end up eating enormously diverse and bountiful meals that include all sorts of fruits, vegetables, meats, and seafood—many of which are rarely or never eaten on “normal” diets.
Throughout this book, I’ve been telling you how good this food is. In this chapter, I’m going to prove it. On the following pages you’ll find a wide variety of breakfast, lunch, and dinner recipes, as well as recipes for making Stone Age snacks and desserts, salt- and sugar-free sauces, dressings, salsas, and condiments to help you launch the Paleo Diet in your own kitchen. Consider them a starting point for your own creativity and ingenuity. Starting the Paleo Diet doesn’t mean you’ll have to throw out your old cookbooks. It is easy to modify almost any basic recipe to conform to Stone Age dietary principles. I’ve also just published The Paleo Diet Cookbook, which contains more than 150 recipes not found in this revised edition of the diet plan.
One cautionary note: In all your cooking, do your best to follow the spirit of the diet. If you eat certain Paleo foods or food combinations excessively, you can sabotage and defeat this lifetime nutrition plan and even gain weight. With modern food-processing techniques and creative recipes, a clever cook can assemble Stone Age ingr
edients in a manner that defies the basic logic of the diet. For instance, it is possible to make nut and root flours in food processors that can be combined with honey, olive oil, and eggs and later baked to resemble almost any modern processed food with very un-Paleo characteristics—high in carbohydrates, sugar, and fats. Those high-fat, high-sugar, high-carbohydrate Paleo food combinations may taste good, but they’re not much better for your health and well-being than cookies, cakes, breads, and doughnuts. These foods are great treats to be eaten every once in a while and are better for you than the commercially available, processed versions. But if they become common fare—particularly if you’re trying to lose weight—many of the potential benefits of the Paleo Diet will be lost.
When eaten in excessive quantities, even unprocessed or minimally processed foods that would have been available to our Paleolithic ancestors, such as dried fruits (raisins, dates, figs, and others), nuts, and honey, can throw the diet off balance and can be particularly troublesome if you’re trying to lose weight. The best way to satisfy your craving for sweets is to eat fresh fruit. Instead of pie, think melons—or blueberries, blackberries, pears, peaches, strawberries, or any other favorite fresh fruit.
If you still feel hungry after eating a Paleo meal, eat more lean protein—chicken or turkey breasts, fish, lean beef, shrimp, crab, or game meat if you can get it—or more crisp, succulent vegetables or juicy, sweet, fresh fruit.
When you carefully examine the Paleo Diet recipes, you’ll notice that most of them contain only fresh meats, seafood, fruits, vegetables, nuts, and seeds, with added spices, certain oils, and condiments made from all of these ingredients. Stick to these foods. Depending on your level of the Paleo Diet (I, II, or III), you may occasionally want to include a few recipes that contain vinegar, wine, honey, or a dash of salt. There’s nothing wrong with eating these foods occasionally, unless you have a health problem or an autoimmune disease, as discussed earlier in the book. Enjoy a glass of wine, a trace of salt in your food, a bit of honey in your dessert, or even an occasional bagel—but don’t make them your norm.
Basic Recipe Principles
When you make Paleo recipes with modern foods, make sure that all the ingredients are free of:• grains
• legumes, including peanuts
• dairy products
• salt
• yeast (baked goods, pickled foods, vinegar, fermented foods, and fermented beverages all contain yeast, which may cause trouble for people with autoimmune diseases)
• processed sugars
• potatoes
• added fats (except for permitted oils in limited quantities)
Try to choose lean cuts of domestic meats. Cook simply by baking, broiling, steaming, or sautéeing in a little oil.
Stone Age Food Substitutions
Salt
The Paleo Diet Page 18