Welcome to Your 30 Day Paleo Challenge!
This challenge is 30 days long (obviously) and is not to be looked at as a "diet." That word has such a bad connotation. We will be challenging ourselves to eat more simple and raw foods for the next month to see how our body reacts, feels, and changes. The purpose of this challenge is to weed out all the processed junk that has accumulated in our lives, go back to basics for a month, and then it's your choice what to do afterwards. Ideally you will have made some extreme lifestyle changes over the next month and you will not want to revert back to your old dirty habits. Some may choose to stay strictly paleo, while others (my plan) may choose to slowly introduce new items back into their regular eating routines to see what foods work well with their body and what foods don't (ex. dairy, gluten, etc.). To do this you stay paleo while adding one food substance at a time back into your diet for a week or two, gauge how you feel and so on. I will be working out 5-6 days a week and will post my workouts on a page for you as well. Working out is not absolutely necessary to notice benefits from paleo, but it will increase them. I do recommend exercise...in general everyone should be striving to get a moderate workout in at least 3 times a week for health benefits.For those of you who don't know what paleo is, it is often known as the "caveman diet." It is based on what paleolithic humans would have eaten before the dawn of agriculture and how human genetics have scarcely changed in the passing time. It consists of mainly lean meats, eggs, vegetables, fruits, nuts, seeds, fungi, and healthy oils. It excludes all grains, legumes, dairy, refined salts, sugars, and processed oils.
Here you will find a weekly compilation of grocery lists, meal plans, and recipes. I will be posting the meal plans as I go through each week creating them. The best way to go about this 30 day challenge is to just start! Don't plan for it next week or month...all you need is a day or two to shop and prep your meals and to make a commitment to yourself. Remember 30 days will go by whether you challenge yourself or not (Didn't last month go by quickly?!). Feel free to ask me any questions and happy eating:).
Week 1
Wake up: Drink 8oz of water before getting up and out of bed!
Breakfast: Paleo Breakfast Casserole (on Recipes page) and another 8oz of water
Drink at least 8 more oz of water before lunch.
Lunch: Roasted turkey with avocado, mixed berries,and carrots. Another 8oz of water.
********I like to prepare my lunches so they are easy on the go********
Drink another 8oz or more before dinner.
Snack (optional): Almonds, larabar (or any paleo approved bar), I snack on quest bars although some argue they are not paleo strictly speaking, they are very low carb, high fiber, high protein, usually fix my sweet tooth, and I just got two huge boxes for Christmas so I'm going to excuse them.
Dinner: Meat of choice (I'll usually have a chicken breast, pork, steak, fish, anything really...), roasted Brussels sprouts, and sweet potato fries. Drink another 8oz of water.
Before bed drink another 8 oz.
Approx Daily Macros for Week 1
Calories: 2115 Carbs: 130g Fat: 115g Protein: 140g Fiber: 55g
Example Grocery List for Week 1:
**Groceries from week to week are pretty similar so I won't make a new shopping lists as you can just adjust based on what you need more of each week.
Protein:
-
Half dozen eggs
-
1 pt egg whites
-
1 pkg Jennie-O breakfast sausage
-
Bacon bits (real)
-
Bacon 2 pkg
-
Roasted turkey (7 Servings)
-
Chicken breasts or other meat of choice(7)
Fruits and Veggies:
-1 med zucchini
-1 med yellow squash
-1 yellow onion
-3 Garlic cloves
-3oz baby portabella
-1 cup broccoli
-2 cups baby spinach
-Berries (strawberries, blue,
black, raspberries)
-Baby carrots
-Brussels sprouts (7cups)
-Cilantro
-Lemon juice
-7 med sweet potatoes
Fats/misc.:
-8oz coconut milk
-Coconut oil
-Olive oil
-Almonds
-3 Avocados
-Sea Salt
-Black pepper
-Garlic powder
-Paprika
-Cumin
-Quest Bars of choice
-Larabars
Week 2
Wake up: Drink 8oz of water before getting up and out of bed!
Breakfast: Bacon and eggs with side of berries (optional) and another 8oz of water
Drink at least 8 more oz of water before lunch.
Lunch: Tuna mixed with avocado instead of mayo, diced cucumbers, tomatoes, and onions. Side of spinach and/or carrots. Another 8oz of water.
Drink another 8oz or more before dinner.
Snack (optional): Almonds, larabar (or any paleo approved bar), I snack on quest bars although some argue they are not paleo strictly speaking, they are very low carb, high fiber, high protein, usually fix my sweet tooth, and I just got two huge boxes for Christmas so I'm going to excuse them, paleo friendly jerky, pork rinds, etc.
Dinner: Meat of choice (I'll usually have a chicken breast, pork, steak, fish, anything really...), Grilled asparagus and sweet potatoes (not pictured...however you like them cooked). Drink another 8oz of water.
Before bed drink another 8 oz.
Approx Daily Macros for Week 2
Calories: 2026 Carbs: 117g Fat: 113g Protein: 146g Fiber: 47g
Week 3 and 4
Now that you have a general idea of what you should be eating I'm going to give you free reign for the next two weeks. You should be pretty conscious by now about what is paleo friendly and what is not. I will share with you a few more choices that are some of my favorites as well as post them on my recipes page.
-Chicken Caesar salad with paleo Caesar dressing and no croutons of course
-Sausage and eggs
-Banana pancakes
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