1200 CALORIE PALEO MEAL PLAN

DAY 1
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Omelet with Peppers
1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00
3 Eggs Eggs, Organic 18.00 0.00 15.00 210.00
1 Cup Peppers, chopped sweet, green, raw 1.28 6.91 0.25 29.80
1 Cup Peppers, chopped, sweet, red, raw 1.48 8.98 0.45 38.74
Totals: 20.76 15.90 29.30 395.54
AM Snack – Almond Butter and Celery
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
5 Stalks Celery, raw stalk trimmed 2.50 10.00 0.00 50.00
Totals: 4.90 13.40 9.50 151.00
Lunch – Lettuce Tuna Wrap
1/2 Cup Avocado, pureed 2.30 8.50 17.60 185.00
1 Cup Broccoli, steamed 5.70 9.84 0.22 51.52
3 Leaves Lettuce, outer cos or romaine, raw 1.03 2.76 0.25 14.28
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
4 Ounces Tuna, in water 20.00 0.00 1.33 120.00
Totals: 29.14 22.00 19.41 374.80
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Steak, Mushroom and Spinach Salad with Oil and Balsamic
3 Ounces Beef, top sirloin, lean only 25.81 0.00 6.80 171.70
1 Cup Cucumber, raw, slices 0.80 2.80 0.00 14.00
1 Cup Mushrooms, white, stir-fried 3.87 4.36 0.36 28.08
1 Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
2 Cup Spinach, raw 1.72 2.18 0.23 13.80
1 Tomato Tomato, sliced 1.00 5.70 0.40 26.00
2 Teaspoon Vinegar, balsamic 0.05 1.81 0.00 9.33
Totals: 33.25 16.85 21.79 392.91
Actual Totals for Day # 1: 80.66 60.19 74.65 1209.98
 1200 CALORIE PALEO MEAL PLAN
DAY 2
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Sausage, Nuts and Apple
1 Fruit Apple, medium with peel 0.30 21.00 0.50 81.00
1 Ounces Cashews, raw 5.00 9.00 13.00 160.00
1 Sausage Sausage 12.00 2.00 14.00 190.00
Totals: 17.30 32.00 27.50 431.00
AM Snack – Hard Boiled Egg
1 Egg Egg, whole, with yolk 6.70 1.30 7.30 100.00
Totals: 6.70 1.30 7.30 100.00
Lunch –Salad with Chicken and Dressing
1/2 Cup Avocados, sliced 1.46 6.23 10.70 116.80
8 Carrots Carrots, baby, raw 0.51 6.59 0.10 28.00
3 Ounces Chicken breast, white meat 18.00 0.00 0.00 93.00
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 14.00 120.00
3 Cup Spinach, raw 2.57 3.27 0.35 20.70
1 Tomato Tomato 1.00 5.70 0.40 26.00
2 Teaspoon Vinegar, balsamic 0.05 1.81 0.00 9.33
Totals: 23.60 23.59 25.56 413.83
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Turkey Meatballs (see recipe) with Spaghetti Squash
1/2 Cup Zucchini, mashed, baked 0.77 4.72 0.06 19.20
1 Cup Squash, spaghetti, baked, no salt 1.02 10.01 0.40 41.85
1/2 Cup Tomato sauce, no salt added 2.38 13.56 0.37 67.71
4 Each Turkey meatballs 15.00 6.00 6.00 150.00
Totals: 18.38 29.77 6.71 256.19
Actual Total for Day 2 65.97 86.66 67.06 1201.02
 1200 CALORIE PALEO MEAL PLAN
DAY 3
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Eggs, Avocado, Salsa and Almonds
1 Ounce Almonds, raw 6.00 6.10 14.00 163.00
1/2 Cup Avocados, sliced 1.46 6.23 10.70 116.80
2 Eggs Eggs, organic 12.00 0.00 10.00 140.00
3 Tablespoons Salsa, medium, no sugar added 0.00 0.00 0.00 6.00
Totals: 19.46 12.33 34.70 425.80
AM Snack –Watermelon
1 Cup Watermelon, diced 0.93 11.48 0.23 45.60
Totals: 3.43 15.98 6.73 125.60
Lunch – Fish, Asparagus and Nuts
8 Spears Asparagus, (see recipe Garlicky Asparagus) 3.54 2.30 0.50 21.60
4 Ounces Halibut, broiled 30.00 0.00 4.00 160.00
1 Ounce Nuts, walnuts, raw 4.26 3.84 18.26 183.12
Totals: 37.80 6.14 22.76 364.72
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Turkey Burger with Grilled Mushrooms and Side Spinach
1 Cup Mushrooms, sliced, portabella, grilled 5.17 5.94 0.91 42.35
1/2 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 7.00 60.00
2 Cup Spinach, boiled, drained 10.80 13.60 0.80 84.00
1 Patty Turkey burger 21.00 0.00 9.00 180.00
Totals: 36.97 19.54 17.71 366.35
Actual Totals for Day 3 95.16 49.49 75.40 1202.47
 1200 CALORIE PALEO MEAL PLAN
DAY 4
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Smoked Salmon, Eggs and Onions
2 Eggs Eggs, organic 12.00 0.00 10.00 140.00
2 Ounces Fish, salmon, smoked, (lox), regular 10.24 0.00 2.42 65.52
1 Tablespoon Chopped onions, spring or scallions 0.11 0.44 0.01 1.92
Totals: 22.35 0.44 12.43 207.44
AM Snack – Apple
1 Fruit Apple, medium with peel 0.30 21.00 0.50 81.00
Totals: 0.30 21.00 0.50 81.00
Lunch – Chicken, Avocado, Coleslaw and Seeds
1/2 Cup Avocado, pureed 2.30 8.50 17.60 185.00
4 Ounces Chicken breast, white meat 24.00 0.00 0.00 124.00
1 Cup Coleslaw, home-prepared 1.55 14.89 3.13 82.80
1 Ounce Pumpkin seeds, raw 9.35 3.81 11.94 147.99
Totals: 37.19 27.20 32.68 539.79
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 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 29.01 354.45
1/2 Cup Broccoli rabe (see recipe) 2.85 4.92 0.11 25.76
Totals: 24.52 4.92 29.12 380.21
Actual Totals for Day 4 115.43 62.24 81.63 1431.44
 1200 CALORIE PALEO MEAL PLAN
DAY 5
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Green Smoothie
1 Fruit Apple, medium with peel 0.30 21.00 0.50 81.00
1 Teaspoon Ginger root, raw 0.04 0.36 0.01 1.60
2 Tablespoons Hemp Seeds 6.00 2.00 8.00 112.00
1 Cup Chopped kale, raw 2.21 6.71 0.47 33.50
1 Cup Unsweetened Almond Milk 1.00 2.00 4.00 40.00
Totals: .55 32.06 12.98 268.10
AM Snack –Walnuts
1 Ounces Walnuts, raw 4.26 3.84 18.26 183.12
Totals: 94.26 3.84 18.26 183.12
Lunch – Turkey Stew Leftovers (see recipe)
3 Ounces Ground turkey, lean 21.67 0.00 29.01 354.45
Totals: 21.67 0.00 29.01 354.45
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Shrimp, Spaghetti Squash, Spinach and Tomato Sauce
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 14.00 120.00
5 Ounces Shrimp, boiled or steamed 29.60 0.00 1.50 140.00
1 Cup Spinach, boiled, drained 5.40 6.80 0.40 42.00
1 Cup Squash, spaghetti, baked, no salt 1.02 10.01 0.40 41.85
1 Cup Tomato sauce, no salt added 3.17 18.08 0.49 90.28
Totals: 39.20 34.89 16.79 434.13
Actual Totals for Day 5 74.67 70.79 77.04 1239.80
 1200 CALORIE PALEO MEAL PLAN
DAY 6
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Mixed Berry Smoothie
1 Cup Unthawed blackberries, frozen, unsweetened 1.78 23.66 0.65 96.64
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
2 Tablespoon Hemp Seeds 6.00 2.00 8.00 112.00
1 Cup Spinach, raw 0.86 1.09 0.12 6.90
1 Cup, sliced Strawberry halves, raw 1.11 12.75 0.50 53.12
1 Cup Unsweetened Almond Milk 1.00 2.00 4.00 40.00
Totals: 10.90 44.20 13.36 317.66
AM Snack – Almonds and Cucumber
1 Ounce Almonds, raw 6.00 6.10 14.00 163.00
1 Cup Cucumber, raw slices 0.80 2.80 0.00 14.00
Totals: 6.80 8.90 14.00 177.00
Lunch – Salmon and Broccoli with Coconut Oil
1 Cup Chopped broccoli, steamed 3.71 11.20 0.64 54.60
1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00
3 Ounces Salmon, broiled 8.81 0.00 10.50 174.00
Totals: 2.52 11.20 24.74 345.60
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Fish and Zucchini
5 Ounces Halibut, broiled 37.50 0.00 5.00 200.00
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 14.00 120.00
1 Cup Zucchini, baked 1.15 7.07 0.09 28.80
Totals: 38.65 7.07 19.09 348.80
Actual Totals for Day 6 78.88 71.37 71.19 1189.06
 1200 CALORIE PALEO MEAL PLAN
DAY 7
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Egg Scramble with Veggies
2 Eggs Eggs, organic 12.00 0.00 10.00 140.00
1/2 Cup Mushrooms, white, stir-fried 1.93 2.18 0.18 14.04
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 14.00 120.00
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
2 Cup Spinach, raw 1.72 2.18 0.23 13.80
Totals: 115.75 5.26 24.41 291.84
AM Snack – Pear
1 Fruit Pear, with peel 0.70 25.10 0.00 98.00
Totals: 2.30 22.75 4.58 128.50
Lunch – Tuna salad, Chia Seeds with Oil and Balsamic
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 14.00 120.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1/2 Ounce Chia seeds, ground 2.21 6.22 4.36 69.46
3 Ounces Tuna, solid, white 22.50 1.50 1.50 105.00
2 Teaspoon Vinegar, balsamic 0.05 1.81 0.00 9.33
Totals: 16.60 35.68 17.75 357.44
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Steak and Cauliflower (see recipe)
3 Ounces Beef, bottom sirloin, tri-tip steak lean and fat, 0" trim
25.47 0.00 12.90 225.25
2 Cup Cauliflower, steamed 5.80 13.50 0.79 68.40
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 14.00 120.00
Totals: 31.27 13.50 27.70 413.65
Actual Totals for Day 7 75.09 72.38 72.77 1205.28
 1200 CALORIE PALEO MEAL PLAN
DAY 8
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Blueberry Smoothie
1 Cup Blueberries, raw 1.07 21.01 0.48 82.65
1 Cup Chopped kale, raw 2.21 6.71 0.47 33.50
1/2 Ounce Walnuts, raw 2.13 1.92 9.13 91.56
1 Ounce(s) Chia seeds, ground 4.43 12.43 8.72 138.92
1 Cup Unsweetened almond milk 1.00 2.00 4.00 40.00
Totals: 10.84 44.07 22.79 386.63
AM Snack – Almond Butter and Celery
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
4 Stalks Celery, raw 1.10 4.75 0.27 22.40
Totals: 3.50 8.15 9.77 123.40
Lunch – Soup, Steak and Broccoli with Coconut Milk
3 Ounces Beef, bottom sirloin, tri-tip steak, lean and fat, 0" trim, all grades
25.47 0.00 12.90 225.25
1 Cup Broccoli, steamed 5.70 9.84 0.22 51.52
1/2 Tablespoon Coconut oil 0.00 0.00 6.80 58.50
1 Cup Soup (see recipe) 3.04 18.22 0.76 55.66
Totals: 33.20 21.99 20.68 390.93
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Real Healthy Fried Chicken (see recipe)
1 Tablespoon Almond butter 2.40 3.40 9.50 101.00
3 Ounces Chicken breast, white meat 19.50 0.00 1.20 93.00
1 Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
Totals: 21.90 3.40 24.70 324.00
Actual Totals for Day 8 69.45 77.61 77.95 1224.96
 1200 CALORIE PALEO MEAL PLAN
DAY 9
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Bacon, Eggs and Grapefruit
2 Eggs Eggs, organic 12.00 0.00 10.00 140.00
1 Fruit Grapefruit, pink or red, 4" diam. 1.20 23.80 0.20 92.00
2 Slices Bacon, cured, nitrate free 5.93 0.23 6.68 86.56
Totals: 19.13 24.03 16.88 318.56
AM Snack – Avocado and Peppers
1/4 Cup Avocado, pureed with lemon 1.15 4.25 8.80 92.50
1 Pepper Pepper, red or green 2.80 19.20 0.40 80.00
Totals: 3.95 23.45 9.20 172.50
Lunch – Agave Glazed Salmon with Salad (see recipe)
1 Cup Cucumber, raw, slices 0.80 2.80 0.00 14.00
3 Ounces Salmon, wild, cooked 21.62 0.00 6.91 154.70
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 14.00 120.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1 Teaspoon Vinegar, balsamic 0.03 0.90 0.00 4.66
Totals: 25.05 22.70 21.71 391.36
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Stuffed Meatballs with Spaghetti Squash and Tomato Sauce (see recipe)
1/2 Cup Chopped broccoli, steamed 1.86 5.60 0.32 27.30
1 Cup Spaghetti squash, baked, no salt 1.02 10.01 0.40 41.85
1 Cup Tomato sauce, no salt added 3.17 18.08 0.49 90.28
4 Meatballs Meatballs (see recipe) 20.00 8.00 8.00 200.00
Totals: 26.05 41.69 9.21 359.43
Actual Totals for Day 9 74.18 111.88 57.01 1241.85/
 1200 CALORIE PALEO MEAL PLAN
DAY 10
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast –Eggs with Avocado and Almonds with Blueberries
1/2 Ounces Almonds, raw 3.00 3.05 7.00 81.50
1/2 Cup Avocados, sliced, raw, all varieties 1.46 6.23 10.70 116.80
1/2 Cup Blueberries, raw 0.54 10.51 0.24 41.33
2 Eggs Eggs, organic 12.00 0.00 10.00 140.00
Totals: 17.00 19.78 27.94 379.62
AM Snack – Walnuts and Peppers
1 Ounce Walnuts, raw 4.26 3.84 18.26 183.12
1 Cup Peppers, sweet, red, raw 1.48 8.98 0.45 38.74
Totals: 5.74 12.82 18.71 221.86
Lunch – Chicken with Mushrooms, Cauliflower and Almonds
1 Cup Cauliflower, steamed 2.28 5.10 0.56 28.52
3 Ounces Chicken breast, organic 18.00 0.00 0.00 93.00
1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00
1 Cup Mushrooms, white, stir-fried 3.87 4.36 0.36 28.08
Totals: 42.15 9.46 14.51 359.60
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Steak, Broccoli and Seeds
3 Ounces Beef, short loin, porterhouse steak, lean and fat, 0" trim
20.07 0.00 17.13 240.55
1 Cup Broccoli, steamed 5.70 9.84 0.20 51.52
1/2 Tablespoon Butter, no salt 0.06 0.00 5.75 50.87
1/2 Tablespoon Sesame seeds, raw 0.80 1.06 2.24 25.79
Totals: 26.63 10.90 25.32 368.73
Actual Totals for Day 10 73.51 52.97 86.48 1236.81
 1200 CALORIE PALEO MEAL PLAN
DAY 11
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Breakfast Smoothie (blend ingredients)
1/2 Cup Unthawed blackberries, frozen, unsweetened 0.89 11.83 0.32 48.32
1/2 Cup Unthawed blueberries, frozen, unsweetened 0.33 9.43 0.50 39.52
1 Tablespoon Hemp Seeds 3.00 1.00 4.00 56.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
1 Cup Unsweetened Almond Milk 1.00 2.00 4.00 40.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 9.64 36.69 17.54 322.76
AM Snack – Apple and Almond Butter
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
1 Fruit Apple, medium with peel 0.30 21.00 0.50 81.00
Totals: 2.70 24.40 10.00 182.00
Lunch – Butternut Squash and Fish
1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00
3 Ounces Halibut, broiled 22.50 0.00 3.00 120.00
1 Cup Butternut squash, mashed, baked, no salt 2.95 24.12 0.17 93.60
Totals: 25.45 24.12 16.77 330.60
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Shrimp and Salad
1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00
1/2 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 7.00 60.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
4 Ounces Shrimp, boiled or steamed 23.68 0.00 1.20 112.00
1 Teaspoon Vinegar, balsamic 0.03 0.90 0.00 4.66
Totals: 26.31 19.90 22.60 391.66
Actual Totals for Day 11 64.10 105.12 66.91 1227.02
 1200 CALORIE PALEO MEAL PLAN
DAY 12
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Yogurt with Strawberries, Chia and Cinnamon
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
1 Cup Strawberry halves, raw 1.02 11.67 0.46 48.64
5 Ounces Yogurt, Greek, non-fat 15.00 5.83 0.00 83.33
Totals: 20.60 32.64 9.27 279.89
AM Snack – Avocado and Cucumber
1/2 Cup Avocado, pureed 2.30 8.50 17.60 185.00
1 Cup Cucumber, raw, slices 0.80 2.80 0.00 14.00
Totals: 3.10 11.30 17.60 199.00
Lunch – Steak and Salad
3 Ounces Beef, organic flank, separable, lean only, trimmed, choice
23.00 0.00 7.00 164.90
1/2 Cup Carrots, raw 0.59 6.41 0.14 27.30
1 Cup Cucumber, raw, slices 0.80 2.80 0.00 14.00
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 14.00 120.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
Totals: 26.99 28.21 21.94 424.20
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Sausage and Stir-fry Veggies
1/2 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 7.00 60.00
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
1 Cup Chopped peppers, sweet, green, boiled, drained, no salt
1.25 9.11 0.27 38.08
1 Cup Sauerkraut, low sodium 1.28 6.18 0.14 31.24
4 Ounces Sausage, Italian, turkey, smoked 16.86 5.21 9.80 176.96
Totals: 19.49 21.40 17.21 310.28
Actual Totals for Day 12 70.17 93.55 66.03 1213.37
 1200 CALORIE PALEO MEAL PLAN
DAY 13
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Coconut Flour Pancakes (see recipe)
1 Tablespoon Almond butter 2.40 3.40 9.50 101.00
3 Pancakes 6.73 30.97 16.37 298.59
Totals: 9.13 34.37 25.87 399.59
AM Snack – Hard Boiled Eggs and Celery
4 Stalks Celery, raw stalk, trimmed 2.00 8.00 0.00 40.00
1 Egg Egg, whole, hard boiled 6.29 0.56 5.30 77.50
Totals: 8.29 8.56 5.30 117.50
Lunch – Sausage with Squash and Tomato Sauce
1 Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
2 Links Pork sausage, fresh, cooked 9.33 0.00 13.61 162.72
1 Cup Zucchini, sliced, baked 1.15 7.07 0.09 28.80
1 Cup Squash, spaghetti, baked, no salt 1.02 10.01 0.40 41.85
1/2 Cup Tomato sauce, no salt added 1.59 9.04 0.24 45.14
Totals: 13.09 26.13 28.35 408.51
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Steak and Veggies
8 Spears Asparagus, baked 3.54 2.30 0.50 21.60
3 Ounces Beef, organic flank, separable lean only, trimmed, choice
23.00 0.00 7.00 164.90
1/ Cup Bok choy, boiled, steamed 1.00 1.00 0.00 10.00
1 Tablespoons Coconut oil 0.00 0.00 13.60 117.00
Totals: 7.54 3.30 21.10 313.50
Evening Snack – Herbal Tea
1 Cup Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Actual Totals for Day 13 258.04 72.36 80.63 1239.10
 1200 CALORIE PALEO MEAL PLAN
DAY 14
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Sausage with Tomatoes and Spinach
2 Ounces Sausage, smoked 8.00 1.37 15.26 176.90
1 Cup Spinach, boiled, drained 5.40 6.80 0.40 42.00
3 Slices Tomato, sliced, organic 0.00 0.00 0.00 12.00
Totals: 13.40 8.17 15.66 230.90
AM Snack – Hard Boiled Eggs and Carrot
1 Carrot Carrot, baby, raw 0.10 1.24 0.02 5.25
1 Egg Eggs, organic, hard-boiled 6.00 0.00 10.00 70.00
Totals: 6.10 1.24 5.02 75.25
Lunch – Tuna Salad
2 Stalks Celery, raw stalk trimmed 1.00 4.00 0.00 20.00
1 Tablespoons Mayonnaise, low fat 0.00 4.00 1.00 25.00
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1/2 Ounce Pumpkin seeds, raw 4.67 1.90 5.97 73.99
1 Cup Tuna, solid white, in water 60.00 4.00 4.00 280.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
Totals: 68.37 33.94 11.77 504.14
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Lamb and Spaghetti Squash
54 Ounces Lamb, leg, shank half, lean and fat, 1/4" trim 21.07 0.00 15.30 227.93
1 Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
1 Cup Spaghetti squash, baked, no salt 1.02 10.01 0.40 41.85
Totals: 22.09 10.01 29.70 399.78
Evening Snack – Herbal Tea
1 Cup Tea, herb, chamomile, brewed 0.00 0.47 0.00 2.37
Totals: 0.00 0.47 0.00 2.37
Actual Totals for Day 14 109.96 53.84 62.15 1212.45
 1200 CALORIE PALEO MEAL PLAN
DAY 15
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Egg Veggie Scramble with Grapefruit
2 Eggs Eggs, organic, hard boiled 12.00 0.00 10.00 140.00
1 Each Grapefruit, pink or red, 4" diam. 1.20 23.80 0.20 92.00
1/2 Cup Mushrooms pieces, stir fried 1.69 4.13 0.37 21.84
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 14.00 120.00
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
1/2 Cup Zucchini, stir fried 0.00 3.00 0.00 14.40
Totals: 14.99 31.83 24.57 392.24
AM Snack – Apple and Almond Butter
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
1 Fruit Apple, medium with peel 0.30 21.00 0.50 81.00
Totals: 2.70 24.40 10.00 182.00
Lunch – Salmon, Veggies and Nuts
1/2 Ounce Almonds, raw 3.00 3.05 7.00 81.50
1 Cup Chopped broccoli, steamed 3.71 11.20 0.64 54.60
3 Ounces Salmon, broiled 18.81 0.00 10.50 174.00
Totals: 25.52 14.25 18.14 310.10
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Turkey Meatballs and Veggies
1 Cup Chopped kale, steamed 2.47 7.32 0.52 36.40
1/2 Cup Mushrooms pieces, stir fried 1.69 4.13 0.37 21.84
1 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 7.00 60.00
1/2 Cup Tomato sauce, no salt added 1.59 9.04 0.24 45.14
3 Each Turkey Meatballs (see recipe) 20.75 6.00 6.00 150.00
Totals: 20.75 26.49 14.13 313.38
Actual Totals for Day 15 63.96 96.96 66.84 1197.72
 1200 CALORIE PALEO MEAL PLAN
DAY 16
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Kefir, Strawberries, Chia and Seeds
1/2 Cup Kefir 5.50 6.00 1.00 55.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
1/2 Ounce Pumpkin seeds, raw 4.67 1.90 5.97 73.99
1 Cup Strawberry halves, raw 1.02 11.67 0.46 48.64
Totals: 15.62 32.01 16.15 316.55
AM Snack – Hard Boiled Eggs and Peppers
1 Egg Egg, organic, hard boiled 6.00 0.00 5.00 70.00
1 Cup Pepper, strips, sweet, red, raw 1.24 9.04 0.27 37.80
Totals: 7.24 9.04 5.27 107.80
Lunch – Fish Wraps with Lettuce Leaves
1/2 Cup Avocado, pureed 2.30 8.50 17.60 185.00
1 Cup Brussels sprouts, raw 2.97 7.88 0.26 37.84
3 Ounces Halibut, broiled 22.50 0.00 3.00 120.00
4 Leaves Outer lettuce, cos or romaine, raw 1.38 3.67 0.34 19.04
1 Tablespoon Salsa, medium, no sugar added 0.00 0.00 0.00 2.00
1 Cup Butternut squash, baked, no salt 1.84 21.50 0.18 82.00
Totals: 31.00 41.55 21.38 445.88
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Hamburger and Portobello Mushrooms with Asparagus
4 Spears Asparagus, baked 5.76 9.86 0.53 52.80
1 Patty Beef, ground, 90% lean meat patty, broiled 21.41 0.00 9.62 177.94
1 Whole Mushroom, portabella, grilled 2.10 4.26 0.17 21.84
1/2 Tablespoon Olive oil, pure 0.00 0.00 7.00 65.00
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
Totals: 29.37 15.02 17.31 321.58
Actual Totals for Day 16 83.23 97.63 60.11 1191.81
 1200 CALORIE PALEO MEAL PLAN
DAY 17
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Fruit Salad with Cinnamon
1/4 Cup Blueberries, raw 0.27 5.25 0.12 20.66
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
1 Ounce Walnuts, raw 4.26 3.84 18.26 183.12
1/4 Cup Raspberries, raw 0.37 3.67 0.20 15.99
1/4 Cup, halves Strawberry halves, raw 0.25 2.92 0.11 12.16
Totals: 5.31 18.38 18.79 240.93
AM Snack – Avocado and Celery
1/2 Cup Avocado, pureed 2.30 8.50 17.60 185.00
4 Stalks Celery, raw stalk, trimmed 2.00 8.00 0.00 40.00
Totals: 4.30 16.50 17.60 225.00
Lunch – Southwest Stuffed Chicken and Mushrooms (see recipe)
3 Ounces Chicken breast, white meat 19.50 0.00 1.20 93.00
2 Tablespoon Coconut oil 0.00 0.00 27.20 234.00
1 Clove Garlic, raw 0.19 0.99 0.01 4.47
1/2 Cup Mushrooms, white, stir-fried 1.93 2.18 0.18 14.04
10 Nuts Hazelnuts , raw 2.09 2.34 8.51 87.92
Totals: 23.72 5.51 37.10 433.43
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Sushi/Sashimi with Seaweed Salad
1 Cup Chopped broccoli, steamed 3.71 11.20 0.64 54.60
3 Each Salmon sashimi 18.30 0.00 5.10 123.00
2 Tablespoons Seaweed, agar, raw 0.05 0.68 0.00 2.60
2 Tablespoons Seaweed, kelp, raw 0.17 0.96 0.06 4.30
2 Tablespoons Seaweed, wakame, raw 0.30 0.91 0.06 4.50
2 Tablespoons Sesame seeds, whole, raw 1.60 2.11 4.47 51.57
2 Each Tuna sashimi 13.20 0.00 0.54 62.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
Totals: 37.33 16.00 10.87 305.72
Actual Totals for Day 17 70.66 56.39 84.36 1205.08
 1200 CALORIE PALEO MEAL PLAN
DAY 18
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Kefir, Berries, Hemp and Walnuts
1 Cup Blueberries, raw 1.07 21.01 0.48 82.65
1 Tablespoon Hemp Seeds 3.00 1.00 4.00 56.00
1/4 Tablespoon Honey, unpasteurized, raw 0.02 4.33 0.00 15.96
1/2 Cup Kefir 5.50 6.00 1.00 55.00
1/2 Ounce Walnuts, raw 2.13 1.92 9.13 91.56
Totals: 11.72 34.26 14.61 301.17
AM Snack – Apple and Almond Butter
1 Tablespoon Almond Butter, raw 2.40 3.40 9.50 101.00
1 Fruit Apple, medium with peel 0.30 21.00 0.50 81.00
Totals: 2.70 24.40 10.00 182.00
Lunch – Beef and Broccoli Stir Fry
1 Cup Alfalfa seeds, sprouted, raw 1.32 1.25 0.23 9.57
3 Ounces Beef, organic flank, separable lean only, trimmed
23.00 0.00 7.00 164.90
1/2 Cup Bok choy, steamed 1.00 1.00 0.00 10.00
1/2 Cup Chopped broccoli, steamed 1.86 5.60 0.32 27.30
1/2 Tablespoon Coconut oil 0.00 0.00 6.80 58.50
1 Tablespoon Peppers, hot, chili, mature red, canned, chili sauce
0.14 0.58 0.09 3.15
Totals: 27.31 8.43 14.44 273.42
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Sausage, Yam and Coleslaw
1 Cup Brussels sprouts, frozen, baked 5.64 12.90 0.60 65.10
1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00
1/2 Cup Coleslaw, home-prepared 0.77 7.45 1.57 41.40
3 Links Pork and beef sausage, fresh, cooked 5.38 1.05 14.14 154.44
1/2 Cup Yam, baked 1.01 18.75 0.10 78.88
Totals: 12.81 40.15 30.00 456.82
Actual Totals for Day 18 54.54 107.24 69.05 1213.41
 1200 CALORIE PALEO MEAL PLAN
DAY 19
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Bacon and Eggs with Zucchini Cakes (see recipe)
2 Large Eggs, organic 12.00 0.00 10.00 140.00
1 Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
2 Slices Cooked pork, cured, bacon, baked 5.79 0.22 7.01 88.78
Totals: 17.79 0.22 31.01 358.78
AM Snack – Avocado, Salsa and Peppers
1/2 Cup Avocado, pureed 2.30 8.50 17.60 185.00
1 Cup Chopped peppers, sweet, green, raw 1.28 6.91 0.25 29.80
1 Tablespoon Salsa, medium, no sugar added 0.00 0.00 0.00 2.00
Totals: 3.58 15.41 17.85 216.80
Lunch – Fish and Stir Fry Veggies
8 Spears Asparagus, baked 2.88 4.93 0.26 26.40
3/4 Cup Cascadian Farms Organic Thai-Style Stir Fry Blend Vegetables
1.00 5.00 0.00 25.00
1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00
3 Ounces Trout, rainbow, wild, cooked 19.48 0.00 4.95 127.50
Totals: 23.36 9.93 18.81 295.90
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Southwest Stuffed Chicken (see recipe)
1 Ounces Cashews 5.00 9.00 13.00 160.00
4 Ounces Chicken breast, white meat 36.00 0.00 0.00 186.00
Totals: 29.00 9.00 13.00 284.00
Actual Totals for Day 19 73.73 34.56 80.67 1155.48
 1200 CALORIE PALEO MEAL PLAN
DAY 20
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Coconut Flour Pancakes (see recipe)
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
4 Tablespoons Coconut flour 3.90 15.80 3.90 118.00
2 Eggs Eggs, organic valley 12.00 0.00 10.00 140.00
Totals: 18.30 19.20 23.40 359.00
AM Snack – Cucumber and Tomato Salad with Olives
1 Cup Cucumber,raw, slices 0.80 2.80 0.00 14.00
1/2 Tablespoon Olive Oil, Extra Virgin 0.00 0.00 7.00 60.00
6 Large Olives, ripe, canned 0.20 1.50 2.56 27.60
1/2 Cup Tomatoes, red, sliced 1.10 5.24 0.16 22.80
Totals: 2.11 9.55 9.72 124.40
Lunch – Lettuce Wrap with Turkey
1/2 Cup Avocado, pureed 2.30 8.50 17.60 185.00
4 Leaves Outer lettuce, cos or romain e, raw 1.38 3.67 0.34 19.04
1/2 Ounce Walnuts, raw 2.13 1.92 9.13 91.56
3 Ounces Turkey breast slices, nitrate ree 21.00 0.00 0.00 75.00
Totals: 26.81 14.09 27.07 370.60
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Faux Spaghetti and Meat Sauce with Kale and Olives
3 Ounces Beef, ground, 95% lean meat/5% fat, crumbles, pan-browned
24.79 0.00 6.44 164.05
1 Kale, boiled, drained, no salt 2.47 7.32 0.52 36.40
1 Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
4 Large Olives, ripe 0.13 1.00 1.71 18.40
3 Ounces Shirataki noodles 0.00 1.00 0.00 0.00
1/2 Cup Tomato sauce, no salt added 1.59 9.04 0.24 45.14
Totals: 28.98 18.36 22.92 393.99
Actual Totals for Day 20 76.20 61.20 83.10 1247.99
 1200 CALORIE PALEO MEAL PLAN
DAY 21
Qty Measure Description Protein Carbs Fats Calories
(gm) (gm) (gm)
Breakfast – Puff Pancakes (see recipe)
1 Tablespoon Almond butter 2.40 3.40 9.50 101.00
1/2 Cup Blueberries, raw 0.54 10.51 0.24 41.33
2 Eggs Eggs, organic 9.00 0.00 7.50 140.00
Totals: 14.94 13.91 19.74 282.322
AM Snack – Coconut Milk and Seeds
1 Tablespoon Hemp Seeds 3.00 1.00 4.00 56.00
1 Tablespoon Coconut milk, canned 0.30 0.42 3.20 29.55
1/2 Ounce Chia seeds, ground 2.21 6.22 4.36 69.46
Totals: 5.52 7.64 11.56 155.01
Lunch – Egg, Sausage and Yam
1/2 Link Chorizo, pork and beef 7.23 0.56 11.48 136.50
1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00
2 Large Eggs, organic 12.00 0.00 10.00 140.00
1/2 Cup Yam, baked 1.01 18.75 0.10 78.88
Totals: 20.24 19.31 35.18 472.38
PM Snack – Green Tea
1 Cup Water 0.00 0.00 0.00 0.00
1 Bag Tea, green 0.00 0.00 0.00 0.00
Totals: 0.00 0.00 0.00 0.00
Dinner – Beef Stew (see recipe)
3 Ounces Beef, chuck, arm pot roast, lean and fat, 1/2" trim, prime, braised
22.19 0.00 26.32 332.35
Totals: 22.19 0.00 26.32 332.35
Actual Totals for Day 21 62.89 40.85 92.79 1242.06