1200 CALORIE PALEO MEAL PLAN DAY 1 - Amazon S3

[Pages:21]1200 CALORIE PALEO MEAL PLAN

Qty Measure

DAY 1 Description

Protein (gm)

Breakfast ? Omelet with Peppers

1 Tablespoon Coconut oil

3 Large

Eggs, Organic

1 Cup

Peppers, chopped sweet, green, raw

1 Cup

Peppers, chopped, sweet, red, raw

Totals:

0.00 18.00

1.28 1.48 20.76

AM Snack ? Almond Butter and Celery

1 Tablespoon Almond Butter, raw

2.40

5 Each

Celery - raw stalk trimmed

2.50

Totals:

4.90

Lunch ? Lettuce Tuna Wrap

1/2 Cup

Avocado - pureed

1 Cup

Broccoli, steamed

3 Leaves

Lettuce, outer cos or romaine, raw

1 Tablespoon Onion - chopped

4 Ounces Tuna, in water

Totals:

2.30 5.70 1.03 0.10 20.00 29.14

PM Snack ? Green Tea

1 Cup

Water, bottled, generic

0.00

1 Bag

Tea, green

0.00

Totals:

0.00

Dinner ? Steak, Mushroom and Spinach Salad with Oil and Balsamic

3 Ounces Beef, top sirloin, lean only

25.81

1 Cup

Cucumber - raw, slices

0.80

1 Cup, sliced Mushrooms, white, stir-fried

3.87

1 Tablespoon Olive oil - pure

0.00

2 Cup

Spinach, raw

1.72

1 Small

Tomato - sliced

1.00

2 Teaspoon Vinegar, balsamic

0.05

Totals:

33.25

Actual Totals for Day # 1:

80.66

Carbs (gm)

0.00 0.00 6.91 8.98 15.90

3.40 10.00 13.40

8.50 9.84 2.76 0.90 0.00 22.00

0.00 0.00 0.00

0.00 2.80 4.36 0.00 2.18 5.70 1.81 16.85 60.19

Fats (gm) Calories

13.60 15.00

0.25 0.45 29.30

117.00 210.00

29.80 38.74 395.54

9.50 101.00 0.00 50.00 9.50 151.00

17.60 0.22 0.25 0.00 1.33

19.41

185.00 51.52 14.28 4.00 120.00

374.80

0.00

0.00

0.00

0.00

0.00

0.00

6.80 0.00 0.36 14.00 0.23 0.40 0.00 21.79

74.65

171.70 14.00 28.08 130.00 13.80 26.00 9.33

392.91

1209.98

1200 CALORIE PALEO MEAL PLAN

Qty Measure

DAY 2 Description

Protein (gm)

Breakfast ? Sausage, Nuts and Apple

1 Each

Apple - medium with peel

1 Ounces Cashews - raw

1 Medium Sausage

Totals:

0.30 5.00 12.00 17.30

AM Snack ? Hard Boiled Egg

1 Each

Egg whole with yolk

6.70

Totals:

6.70

Lunch ?Salad with Chicken and Dressing

1/2 Cup, sliced Avocados,

8 Medium Carrots, baby, raw

3 Ounces Chicken Breast / White Meat

1 Tablespoon Olive Oil, Extra Virgin

3 Cup

Spinach, raw

1 Small

Tomato - sm. with peel, 2.5" dia.

2 Teaspoon Vinegar, balsamic

Totals:

1.46 0.51 18.00 0.00 2.57 1.00 0.05 23.60

PM Snack ? Green Tea

1 Cup

Water, bottled, generic

0.00

1 Bag

Tea, green

0.00

Totals:

0.00

Dinner ? Turkey Meatballs (see recipe) with Spaghetti Squash

1/2 Cup

Zucchini, mashed, baked

1 Cup

Squash, spaghetti, baked, no salt

1/2 Cup

Tomato sauce, no salt added

4 Each

Turkey Meatballs (Stuffed Turkey recipe)

Totals:

0.77 1.02 2.38 15.00 18.38

Actual Total for Day 2

65.97

Carbs (gm)

21.00 9.00 2.00

32.00

1.30 1.30

6.23 6.59 0.00 0.00 3.27 5.70 1.81 23.59

0.00 0.00 0.00

4.72 10.01 13.56

6.00 29.77 86.66

Fats (gm) Calories

0.50 13.00 14.00 27.50

81.00 160.00 190.00 431.00

7.30 100.00 7.30 100.00

10.70 0.10 0.00

14.00 0.35 0.40 0.00

25.56

116.80 28.00 93.00 120.00 20.70 26.00 9.33

413.83

0.00

0.00

0.00

0.00

0.00

0.00

0.06 0.40 0.37 6.00 6.71

67.06

19.20 41.85 67.71 150.00 256.19

1201.02

1200 CALORIE PALEO MEAL PLAN

Qty Measure

DAY 3 Description

Protein (gm)

Breakfast ? Eggs, Avocado, Salsa and Almonds

1 Ounce

Almonds, raw

1/2 Cup

Avocados, sliced

2 Large

Eggs, Organic

3 Tablespoons Salsa - medium, no sugar added

Totals:

6.00 1.46 12.00 0.00 19.46

AM Snack ?Watermelon

1 Cup

Watermelon, diced

0.93

Totals:

3.43

Lunch ? Fish, Asparagus and Nuts

8 Spears

Asparagus, (see recipe Garlicky Asparagus)

4 Ounces Halibut - broiled

1 Ounce

Nuts, walnuts, raw

Totals:

3.54 30.00

4.26 37.80

PM Snack ? Green Tea

1 Cup

Water, bottled, generic

0.00

1 Bag

Tea, green

0.00

Totals:

0.00

Dinner ? Turkey Burger with Grilled Mushrooms and Side Spinach

1 Cup

Mushrooms, sliced, portabella, grilled

5.17

1/2 Tablespoon Olive Oil, Extra Virgin

0.00

2 Cup

Spinach - boiled, drained

10.80

112 grams

Turkey burger

21.00

Totals:

36.97

Actual Totals for Day 3

95.16

Carbs (gm)

6.10 6.23 0.00 0.00 12.33

11.48 15.98

2.30 0.00 3.84 6.14

0.00 0.00 0.00

5.94 0.00 13.60 0.00 19.54 49.49

Fats (gm) Calories

14.00 10.70 10.00

0.00 34.70

163.00 116.80 140.00

6.00 425.80

0.23 45.60 6.73 125.60

0.50 4.00 18.26 22.76

21.60 160.00 183.12 364.72

0.00

0.00

0.00

0.00

0.00

0.00

0.91 7.00 0.80 9.00 17.71

75.40

42.35 60.00 84.00 180.00 366.35

1202.47

1200 CALORIE PALEO MEAL PLAN

Qty Measure

DAY 4 Description

Protein Carbs (gm) (gm)

Breakfast ? Smoked Salmon, Eggs and Onions

2 Large

Eggs, Organic

2 Ounces Fish, salmon, smoked, (lox), regular

1 Tablespoon Chopped onions, spring or scallions

Totals:

12.00

0.00

10.24

0.00

0.11

0.44

22.35

0.44

AM Snack ? Apple

1 Each

Apple - medium with peel

Totals:

0.30 21.00 0.30 21.00

Lunch ? Chicken, Avocado, Coleslaw and Seeds

1/2 Cup

Avocado - pureed

4 Ounces Chicken Breast / White Meat

1 Cup

Coleslaw, home-prepared

1 Ounce

Seeds, pumpkin raw

Totals:

2.30 24.00

1.55 9.35 37.19

8.50 0.00 14.89 3.81 27.20

PM Snack ? Green Tea

1 Cup

Water, bottled, generic

1 Bag

Tea, green

Totals:

0.00

0.00

0.00

0.00

0.00

0.00

Dinner ? Turkey and Veggie Stew with Broccoli Rabe

3 Ounces Ground Turkey, lean (see Turkey and Veggie Stew recipe)

21.67

0.00

1/2 Cup

Broccoli rabe (see recipe)

2.85

4.92

Totals:

24.52

4.92

Actual Totals for Day 4

115.43 62.24

Fats (gm) Calories

10.00 2.42 0.01

12.43

140.00 65.52 1.92

207.44

0.50 81.00 0.50 81.00

17.60 0.00 3.13

11.94 32.68

185.00 124.00 82.80 147.99 539.79

0.00

0.00

0.00

0.00

0.00

0.00

29.01 0.11

29.12

81.63

354.45 25.76

380.21

1431.44

1200 CALORIE PALEO MEAL PLAN

Qty Measure

DAY 5 Description

Protein (gm)

Breakfast ? Green Smoothie

1 Each

Apple - medium with peel

0.30

1 Teaspoon Ginger root, raw

0.04

2 Tablespoons Hemp Seeds

6.00

1 Cup

Chopped kale, raw

2.21

1 Cup

Unsweetened Almond Milk

1.00

Totals:

.55

AM Snack ?Walnuts 1 Ounces Nuts, walnuts, raw Totals:

4.26 94.26

Lunch ? Turkey Stew Leftovers (see recipe) 3 Ounces Ground turkey, lean Totals:

21.67 21.67

PM Snack ? Green Tea

1 Cup

Water, bottled, generic

0.00

1 Bag

Tea, green

0.00

Totals:

0.00

Dinner ? Shrimp, Spaghetti Squash, Spinach and Tomato Sauce

1 Tablespoon Olive Oil, Extra Virgin

5 Ounces Shrimp - boiled or steamed

1 Cup

Spinach - boiled, drained

1 Cup

Squash, spaghetti, baked, no salt

1 Cup

Tomato sauce, no salt added

Totals:

0.00 29.60

5.40 1.02 3.17 39.20

Actual Totals for Day 5

74.67

Carbs (gm)

21.00 0.36 2.00 6.71 2.00

32.06

3.84 3.84

0.00 0.00

0.00 0.00 0.00

0.00 0.00 6.80 10.01 18.08 34.89 70.79

Fats (gm) Calories

0.50 0.01 8.00 0.47 4.00 12.98

81.00 1.60

112.00 33.50 40.00

268.10

18.26 183.12 18.26 183.12

29.01 354.45 29.01 354.45

0.00

0.00

0.00

0.00

0.00

0.00

14.00 1.50 0.40 0.40 0.49

16.79

77.04

120.00 140.00

42.00 41.85 90.28 434.13

1239.80

1200 CALORIE PALEO MEAL PLAN

Qty Measure

DAY 6 Description

Protein (gm)

Breakfast ? Mixed Berry Smoothie

1 Cup

Unthawed blackberries, frozen, unsweetened 1.78

1/2 Teaspoon Cinnamon

0.15

2 Tablespoon Hemp Seeds

6.00

1 Cup

Spinach, raw

0.86

1 Cup, sliced Strawberry halves, raw

1.11

1 Cup

Unsweetened Almond Milk

1.00

Totals:

10.90

AM Snack ? Almonds and Cucumber

1 Ounce

Almonds, raw

6.00

1 Cup

Cucumber, raw slices

0.80

Totals:

6.80

Lunch ? Salmon and Broccoli with Coconut Oil

1 Cup

Chopped broccoli, steamed

3.71

1 Tablespoon Coconut oil

0.00

3 Ounces Salmon - broiled

8.81

Totals:

2.52

PM Snack ? Green Tea

1 Cup

Water, bottled, generic

0.00

1 Bag

Tea, green

0.00

Totals:

0.00

Dinner ? Fish and Zucchini 5 Ounces Halibut - broiled 1 Tablespoon Olive Oil, Extra Virgin 1 Cup, sliced Zucchini, baked Totals:

37.50 0.00 1.15

38.65

Actual Totals for Day 6

78.88

Carbs (gm)

23.66 2.70 2.00 1.09

12.75 2.00

44.20

6.10 2.80 8.90

11.20 0.00 0.00

11.20

0.00 0.00 0.00

0.00 0.00 7.07 7.07 71.37

Fats (gm) Calories

0.65 0.10 8.00 0.12 0.50 4.00 13.36

96.64 9.00

112.00 6.90

53.12 40.00 317.66

14.00 0.00

14.00

163.00 14.00

177.00

0.64 13.60 10.50 24.74

54.60 117.00 174.00 345.60

0.00

0.00

0.00

0.00

0.00

0.00

5.00 14.00

0.09 19.09

71.19

200.00 120.00

28.80 348.80

1189.06

1200 CALORIE PALEO MEAL PLAN

Qty Measure

DAY 7 Description

Protein Carbs (gm) (gm)

Breakfast ? Egg Scramble with Veggies

2 Large

Eggs, Organic

1/2 Cup, sliced Mushrooms, white, stir-fried

1 Tablespoon Olive Oil, Extra Virgin

1 Tablespoon Onion - chopped

2 Cup

Spinach, raw

Totals:

12.00

0.00

1.93

2.18

0.00

0.00

0.10

0.90

1.72

2.18

115.75

5.26

AM Snack ? Pear 1 Each

Pear, with peel Totals:

0.70 25.10 2.30 22.75

Lunch ? Tuna salad, Chia Seeds with Oil and Balsamic

1 Tablespoon Olive Oil, Extra Virgin

1 Large

Salad - garden with tomato and onion

1/2 Ounce

Seeds, chia seeds, ground

3 Ounces Tuna solid white

2 Teaspoon Vinegar, balsamic

Totals:

0.00 2.60 2.21 22.50 0.05 16.60

0.00 19.00

6.22 1.50 1.81 35.68

PM Snack ? Green Tea

1 Cup

Water, bottled, generic

1 Bag

Tea, green

Totals:

0.00

0.00

0.00

0.00

0.00

0.00

Dinner ? Steak and Cauliflower (see recipe)

1 Serving

(3 oz) Beef, bottom sirloin, tri-tip steak lean and fat, 0" trim

25.47

0.00

2 Cup

Cauliflower, steamed

5.80 13.50

1 Tablespoon Olive Oil, Extra Virgin

0.00

0.00

Totals:

31.27 13.50

Actual Totals for Day 7

75.09 72.38

Fats (gm) Calories

10.00 0.18

14.00 0.00 0.23

24.41

140.00 14.04 120.00 4.00 13.80

291.84

0.00 98.00 4.58 128.50

14.00 0.80 4.36 1.50 0.00

17.75

120.00 98.00 69.46 105.00 9.33

357.44

0.00

0.00

0.00

0.00

0.00

0.00

12.90 0.79

14.00 27.70

72.77

225.25 68.40 120.00

413.65

1205.28

1200 CALORIE PALEO MEAL PLAN

Qty Measure

DAY 8 Description

Protein Carbs Fats (gm) (gm) (gm)

Breakfast ? Blueberry Smoothie

1 Cup

Blueberries, raw

1 Cup

Chopped kale, raw

1/2 Ounce

Nuts, walnuts, raw

1 Ounce(s) Seeds, chia seeds, ground

1 Cup

Unsweetened almond milk

Totals:

1.07 2.21 2.13 4.43 1.00 10.84

21.01 6.71 1.92

12.43 2.00

44.07

0.48 0.47 9.13 8.72 4.00 22.79

AM Snack ? Almond Butter and Celery

1 Tablespoon Almond Butter, raw

4 Stalks

Celery, raw

Totals:

2.40

3.40 9.50

1.10

4.75 0.27

3.50

8.15 9.77

Lunch ? Soup, Steak and Broccoli with Coconut Milk

1 Serving (3 oz) Beef, bottom sirloin, tri-tip steak, lean and fat, 0" trim, all grades

25.47

0.00 12.90

1 Cup

Broccoli, steamed

5.70

9.84 0.22

1/2 Tablespoon Coconut oil

0.00

0.00 6.80

1 Cup

Soup (see recipe)

3.04 18.22 0.76

Totals:

33.20 21.99 20.68

PM Snack ? Green Tea

1 Cup

Water, bottled, generic

1 Bag

Tea, green

Totals:

0.00

0.00 0.00

0.00

0.00 0.00

0.00

0.00 0.00

Dinner ? Real Healthy Fried Chicken (see recipe) 1 Tablespoon Almond Butter 3 Ounces Chicken Breast / White Meat 1 Tablespoon Olive oil - pure Totals:

2.40 19.50

0.00 21.90

3.40 9.50 0.00 1.20 0.00 14.00 3.40 24.70

Actual Totals for Day 8

69.45 77.61 77.95

Calories

82.65 33.50 91.56 138.92 40.00 386.63

101.00 22.40

123.40

225.25 51.52 58.50 55.66

390.93

0.00 0.00 0.00

101.00 93.00 130.00

324.00 1224.96

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