These are guidelines. Meals can be changed around or new recipes added as you like!
The main format is:
Morning = Fruit + Protein/Dairy/Dairy Alternative
Lunch = Veg + Protein
Snack = Low sugar Fruit + Nuts
Dinner = Veg + Protein
EVERY FRIDAY, you'll get a meal plan for the following week. To make your life easier, I would suggest:
Cook with: coconut oil or sesame oil
Dressing: use olive oil and vinegar only (squeeze of lemon also fine)
Option 1: Coconut Yogurt with Paleo Granola + mixed fruit of your choice
Option 2: Use Greek Yogurt instead
Option 3: Egg Omelette with cherry tomatoes, spinach and red onion (limit egg yolks to 2 per person)
Recipe Extra: Make your own grain-free granola here
LUNCHOption 1: Mixed greens salad + baked butternut squash & 1 to 2 grilled chicken breasts (prepare day before)
AFTERNOON SNACKOption 1: Glass coconut water + 1 apple
DINNEROption 1: Chana Masala, see recipe here
1 baked sweet potato + grilled asparagus + spinach salad (prepare potato night before) + optional grilled fish of choice
Fresh juice or smoothie (this can be from anywhere; store-bought or made at home but you should have mostly veg and less fruit.) If you make it yourself, option to add a scoop of protein powder.
DINNEROption 1: Grilled Halibut with Tropical Salsa, see recipe here
Option 1: Banana pancakes (1 banana + 2 eggs makes about 4 pancakes)
Option 2: Scrambled eggs with 1 grilled tomato (limit egg yolks to 2 per person)
Organic, gluten free falafel with tahini sauce and mixed greens
1 apple + handful of almonds
Recipe Extra: Top with salsa verde, see recipe here (note: you can substitute the tomatillos with underrripe tomatoes and a squeeze of lime juice)
Option 2: Seared Salmon and Mustard Vinaigrette, see recipe here (skip the olives + peppers)
Option 1: Papaya + Banana smoothie (1 cup cashew/almond milk, 1 banana, 1 cup chopped papaya, 5-6 strawberries for sweetness.) Option to add a scoop of protein powder.
Option 2: Banana Coco smoothie (1 large banana, 1 cup cashew/almond milk, 1 tbsp almond butter, 1 tbsp cacao powder. Option to add a scoop of protein powder.
Spinach salad with one type of fruit (e.g. kiwi/grapes/strawberries etc.) + choice legumes (can be lentils, kidney beans, etc.) + grilled chicken if desired