BREAKFAST
Calories: 500
Choose One:
| Item | Brand | Preparation |
| 2 EACH *EGGS | Organic/Omega-3 added | Cooked any way. Add 1 teaspoon of Ghee, Coconut Oil, or Extra Virgin Olive Oil. Serve Cold |
| 2/3 CUP COTTAGE CHEESE, REGULAR | Organic(Organic Valley) | With 1½ tablespoons of Nuts, dried or roasted. Serve Cold |
| 6 oz. YOGURT, PLAIN | Organic(Cultural Revolution) | With 2 tablespoons of Nuts, dried or roasted. Serve Cold |
| 1 Each SMOOTHIE-1 scoop Paleo Meal Protein Powder
-1 tablespoon Nut Butter |
Protein Powder(Designs For Health) | Blend ingredients on High thinning with water or ice as needed, continue until smooth. |
Add A Meat:
| Item | Brand | Preparation |
| 6 OUNCES Meat or Seafood-Red Meat, Poultry, Ham, Wild Fish | Organic(Applegate Farms) | Roasted/Smoked/Etc |
| 4½ OUNCES Poultry Sausage or Canadian Bacon | Organic(Applegate Farms) | Grilled or Roasted |
| 3 OUNCES Pork/Beef Sausage | (Wellshire Farms) | Grilled or Roasted |
| 2 OUNCES Naturally Smoked/Cured Seafood-Smoked Salmon or Mackerel, Lox, etc. | Wild Caught | As is |
| 4 SLICES Bacon, Dry-Rub (NITRATE & NITRITE FREE) | (Wellshire Farms) | Cooked |
Add A Fruit:
1¼ CUP Fruit Salad, fresh
1¼ CUP Berries
1 EACH Grapefruit, pink, large, fresh 4½”
1 EACH Banana, fresh 9” long
1 EACH Orange, fresh, California, navel 3 ¾”
1 EACH Apple, fresh large 3¼”
LUNCH
Calories: 750
Choose A Meat:
| Item | Brand | Preparation |
| 8 OUNCES POULTRY-Chicken, Turkey Breast, etc. | Pasture Raised(Organic) | Braised, Grilled or Roasted |
| 8 OUNCES PORK-Tenderloin, Loin chop, etc. | Pasture Raised On Natural Diet(Organic) | Braised, Grilled or Roasted |
| 6 OUNCES BEEF-Filet, Flank, Strip, Ribeye, Skirt Steak, Lean Ground, etc. | 100% Grass-Fed | Braised, Grilled or Roasted |
| 6 OUNCES FISH-Cod, Bass, Salmon, Tuna, etc. | Wild Caught | Baked, Grilled or Roasted |
Add A Starch or Legume:
| Item | Brand | Preparation |
| 1/2 cup Starchy Vegetables-Ex. Acorn & Butternut Squash, Corn, Peas, Plantains, Potatoes, Yams, etc. | Fresh Local | Bake or Roast with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil |
| 1/3 cup Legumes-Ex. Beans (cannelini, fava, kidney, etc.), Lentils, Chickpeas, etc. | OrganicSeasonal when possible | Cook anyway with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil |
Add A Vegetable or Salad:
| Item | Brand | Preparation |
| 2 cups Non Starchy Vegetables-Ex. Asparagus, Broccoli, Carrots, Green Beans, Leafy Greens, Cauliflower, etc. | Fresh Local | Steam vegetables & drizzle with 2 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil. Serve Cold |
| 1 each Salad-3 cups Greens, 1 each Roma tomato, 2 slice Red Onions | OrganicSeasonal when possible | Mix vegetables & drizzle with 4 tbs. Balsamic Vinaigrette (Spectrum) OR 3 tbs. Caesar Dressing (Newman’s Own) OR 2 tbs. Extra Virgin Olive Oil |
DINNER
Calories: 450
Choose A Meat:
| Item | Brand | Preparation |
| 4 OUNCES POULTRY-Chicken, Turkey Breast, etc. | Pasture Raised(Organic) | Braised, Grilled or Roasted |
| 4 OUNCES PORK-Tenderloin, Loin chop, etc. | Pasture Raised On Natural Diet(Organic) | Braised, Grilled or Roasted |
| 3½ OUNCES BEEF-Filet, Flank, Strip, Ribeye, Skirt Steak, Lean Ground, etc. | 100% Grass-Fed | Braised, Grilled or Roasted |
| 3½ OUNCES FISH-Cod, Bass, Salmon, Tuna, etc. | Wild Caught | Baked, Grilled or Roasted |
Add A Starch or Legume:
| Item | Brand | Preparation |
| 1/3 cup Starchy Vegetables-Ex. Acorn & Butternut Squash, Corn, Peas, Plantains, Potatoes, Yams, etc. | Fresh Local | Bake or Roast with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil |
| 1/4 cup Legumes-Ex. Beans (cannelini, fava, kidney, etc.), Lentils, Chickpeas, etc. | OrganicSeasonal when possible | Cook anyway with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil |
Add A Vegetable or Salad:
| Item | Brand | Preparation |
| 1 cups Non Starchy Vegetables-Ex. Asparagus, Broccoli, Carrots, Green Beans, Leafy Greens, Cauliflower, etc. | Fresh Local | Steam vegetables & drizzle with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil. Serve Cold |
| 1 each Salad-2 cups Greens, ½ each Roma tomato, 1 slice Red Onions | OrganicSeasonal when possible | Mix vegetables & drizzle with 3 tbs. Balsamic Vinaigrette (Spectrum) OR 2 tbs. Caesar Dressing (Newman’s Own) OR 1 tbs. Extra Virgin Olive Oil |