Eating Healthy: Meal Plans for the Week of July 10th
Back to basics this week; the freezers are full of pasture raised chickens and ducks, so chicken and duck we shall eat! Seriously, folks– if you’ve never tried local, pasture-raised poultry, you won’t believe the difference from the factory-raised supermarket stuff.
Roast chicken and faux-tatoes, two ways (mashed cauliflower and green beans with diced kohlrabi)
Here’s the meal breakdown: Sunday:
- Breakfast: OJ (not from concentrate, no sugar added), nitrate-free bacon, scrambled eggs with fresh chives.
- Lunch: Chilled shrimp, sauteed zucchini and mushrooms.
- Snack: Bowl of apricots, walnuts, and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
- Dinner: Leftover coconut rabbit curry from last week.
- Dessert: Apple.
Monday:
- Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split avocado, blackberries.
- Lunch: Two hard-boiled eggs on a bed of steamed chard.
- Snack: Bowl of bananas, walnuts, raisins, and a sprinkle of gluten-free, dairy-free chocolate chips.
- Dinner: Roast chicken, green beans with diced kohlrabi and smoked pork loin, mashed cauliflower with parsley and chives.
- Dessert: Apricots.
Tuesday:
- Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split hard-boiled egg, banana.
- Lunch: Bacon, sliced avocado.
- Snack: Bowl of blackberries, walnuts, and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
- Dinner: Leftover chicken, mushrooms, and zucchini in coconut flour-egg pancake wraps.
- Dessert: Apple.
Wednesday:
- Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split avocado, banana.
- Lunch: Leftover chicken, roasted carrots and zucchini.
- Snack: Bowl of apricots, walnuts and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
- Dinner: Broiled salmon steaks, green beans, and baked sweet potato.
- Dessert: Apple.
Thursday:
- Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise in a split, roasted zucchini, blackberries.
- Lunch: Leftover salmon chunks mixed with onions, mushrooms, and diced carrots, wrapped in a chard leaf.
- Snack: Bowl of apricots, walnuts and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
- Dinner: Roast duck, green beans, and the first sweet corn of the years (yay!).
- Dessert: Banana.
Friday:
- Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split hard-boiled egg, banana.
- Lunch: Scrambled eggs with kale, mushrooms, and diced tomatoes.
- Snack: Bowl of diced apples, walnuts, and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
- Dinner: Duck stir fry with green beans, onion, mushrooms, sliced kohlrabi, and diced carrots.
- Dessert: Blackberries.
Saturday:
- Breakfast: OJ (not from concentrate, no sugar added), scrambled eggs, sauteed tomatoes and mushrooms.
- Lunch: Zucchini boats with onions, garlic, and nitrate-free bacon.
- Snack: Blackberries and walnuts.
- Dinner/Dessert: Dinner at a restaurant. We went to our Chinese buffet of choice, and I was mostly good. We ate a lot of seafood, especially shrimp. I also had a bit of sushi, and some not-too-thoroughly-sauced vegetables. Dessert was some really tasty fresh pineapple.
July 12th, 2011 at 6:48 pm
[...] a new weekly paleo meal plan up at Healthy-Meal-Plans.net. Check out the roast chicken and [...]
July 12th, 2011 at 6:54 pm
[...] a new weekly paleo meal plan up at Healthy-Meal-Plans.net. Check out the roast chicken and [...]
September 23rd, 2011 at 10:26 am
I really want to change my diet as I believe I have a wheat intolerance, your meal plans contain a lot of fish I thought that too much fish was bad for you because of the mercury. It seems like a huge challenge to cut out bread and I’m apprehensive! I already buy organic meat, veg and fruit so I’ve already made that change. Was it hard to make the change to a wheat free diet?
September 23rd, 2011 at 11:31 am
Hi, Anya! Many people have undiagnosed wheat intolerance, so it’s quite possible that you do, as well. I eat a lot of fish because it’s the easiest way to correct the imbalance of omega 3,6 fatty acids common in modern diets. Most Americans consume about ten times more omega-6 (which causes inflammation in the body) than omega-3 (which protects against inflammation. Fatty fish is high in omega-3. The research I have seen indicates that the benefits of eating a diet high in fatty fish outweigh the risks associated with mercury intake. If you are worried, though, you could substitute small fish like sardines and herring that are not prone to high mercury levels.
As far as going wheat-free, it was difficult when I was trying to cut it out and substitute things like rice pasta and “gluten-free” baked goods. It became much easier when I started the paleo diet and began to focus on the things I *could* have, instead of the things I couldn’t have. Because of the weekly cheat meal or open meal, I don’t feel deprived at all. If I want bread or spaghetti or whatever, I just tell myself “okay, you can have that on Saturday.” Then I have it, and most of the time I feel kind of yucky the next day, and then I don’t want it again for awhile.
I think the key is not to be too hard on yourself. As long as you eat properly at least 80% of the time, you will feel better and be much healthier than if you are chowing down on chips and crackers and cookies almost every day. So if you are craving something and want to indulge? What the heck, it’s not the end of the world. And as your body begins to realize that it feels better when you don’t eat wheat, or beans, or sugar, or fill-in-the-blank, I find that you just don’t want it as often.
Why don’t you give it a shot for two weeks and see how you feel? The first few days of any major change are challenging, but I saw a real improvement within the first week, personally.