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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