ACCELERATED WEIGHT LOSS PALEO - Jackie Warner

20/20

ACC EL ER AT ED WEIGHT LOSS

PALEO

LIGHTLY AC TIVE

1200-1250 CAL

I n order to jumpstart your health and fitness journey, it is important to eat all natural whole foods. This Paleo meal plan makes doing that simple, easy and fast. It consists of meat, fish, vegetables, and fruits and excludes dairy, grain products, and processed foods. Basically, if a caveman didn't eat it, neither will you! This will reset your metabolism and make you lean! Excess

fatty areas will melt away.

PRIMAL MAYO

Where meals call for Primal Mayo, follow this recipe. This is simply mayonnaise that's made with avocado oil rather than canola oil. It is much higher quality fat and less processed than the other options. It is available at most supermarkets and online as well so you can purchase it or make it at home.

Makes a little over 1 cup. The key to proper emulsion is to ensure that all of your ingredients are at room temperature.

INGREDIENTS 1 cup avocado oil 1 egg (at room temperature) 1/2 tsp sea salt 1/2 tsp mustard powder 2 tsp apple cider vinegar or fresh lemon juice

INSTRUCTIONS Make sure all of your ingredients are at room temperature. Place all ingredients in a small, wide-mouthed jar. Place your immersion blender at the bottom of the jar. Start to blend, leaving your immersion blender at the bottom of the jar. When the mixture has emulsified about 3/4 of the way up the jar, very slowly pull your immersion blender up towards the top. This will grab the last little bit of oil on the surface. Seal tightly and store in the fridge.

20/20 WEIGHT LOSS HANDBOOK ? PAGE 2

BREAKFAST

3-EGG OMELET

INGREDIENTS 3 eggs 1/2 cup mushrooms, sliced 1/2 cup tomatoes, diced 1 tbsp olive oil or coconut oil Green tea

INSTRUCTIONS

Beat 3 eggs in a small bowl. Add oil to a pan set over medium heat, then add the eggs. Once the edges are cooked, flip the omelet and add the mushrooms and tomatoes. After a minute or two, fold the eggs over the veggies and serve with a large cup of green tea.

DAY 1

LUNCH

TUNA SALAD

INGREDIENTS 1?2 cans of tuna, packed in water 1/4 cup celery, chopped 2 tbsp red onion, chopped 1 tbsp primal mayo (see recipe on Page 2) 1 tsp Dijon mustard 4 cups lettuce Sliced tomato Sliced cucumber Sliced jicama Gluten-free crackers

INSTRUCTIONS Combine the tuna, celery, red onion, mayo, and mustard to make the tuna salad. Serve atop a bed of lettuce, sliced tomato, cucumber, and jicama and 8?12 gluten-free crackers.

DINNER

SALMON FILET WITH V E G E TA B L E S

INGREDIENTS 6 oz salmon filet 2 tbsp fresh herbs (basil, rosemary, thyme, oregano) 2 cups broccoli, steamed 1 cup zucchini, sliced 4 cherry tomatoes 2 tbsp olive oil

INSTRUCTIONS

Season salmon filet with salt, pepper, and herbs. Place tomatoes and sliced zucchini wedges on a baking sheet and sprinkle with salt and pepper, then place the salmon filet on top of the veggies. Drizzle everything with olive oil, then bake at 325? for about 15?20 minutes until fish is cooked all the way through.

20/20 WEIGHT LOSS HANDBOOK ? PAGE 3

BREAKFAST

CHIA PUDDING

INGREDIENTS 1 cup almond or coconut milk 1/4 cup chia seeds 2 tbsp almond butter 1?2 scoops Pea Protein powder

INSTRUCTIONS Mix all ingredients in a mason jar and leave overnight. Enjoy the next morning!

DAY 2

LUNCH

CHICKEN AND VEGETABLES BOWL

INGREDIENTS 4?6 oz chicken, cooked in 1 tbsp olive oil 3 cups mixed vegetables (snap peas, bean sprouts, carrots, and broccoli) 1/2 cup quinoa

INSTRUCTIONS Cook the chicken breast in 1 tbsp olive oil in a pan set over medium-high heat until cooked all the way through, about 4?6 minutes per side. Slice the chicken breast, then add to a bowl with the veggies and quinoa.

DINNER

BEEF STIR-FRY

INGREDIENTS 4?6 oz beef tenderloin 2 tsp sesame oil 2 tbsp teriyaki sauce 1/2 cup snow peas 1 cup bok choy, chopped 1/2 cup mushrooms, sliced 1/2 cup red pepper, sliced 1/2 cup cooked basmati rice

INSTRUCTIONS

Cut the beef into thin medallions, then saut? the beef in 2 tsp sesame oil until cooked through. Remove beef and set aside, then cook the vegetables in a little water to cover the bottom of the pan. Once veggies are tender, toss beef back into pan with the teriyaki sauce and heat through. Serve with 1/2 cup basmati rice.

20/20 WEIGHT LOSS HANDBOOK ? PAGE 4

BREAKFAST

SMOOTHIE

INGREDIENTS 1/2 avocado 1 cup almond or coconut milk 1 scoop Pure Paleo Protein powder 1/2 cup raspberries 2 cups spinach 1 cup ice

INSTRUCTIONS Blend all ingredients together and enjoy!

DAY 3

LUNCH

WHITE BEAN SOUP AND CAESAR SALAD

INGREDIENTS 1 cup lentil or white bean soup 2?4 cups romaine lettuce 2 tbsp Caesar salad dressing

INSTRUCTIONS Combine the lettuce and Caesar dressing, then serve with the soup.

DINNER

BURGER AND BRUSSELS SPROUTS

INGREDIENTS 4?6 oz grass-fed beef 1/2 cup onions, sliced 1/2 cup Roma tomatoes, chopped 1 clove garlic, minced 1 tbsp olive oil 1 cup roasted Brussels sprouts

INSTRUCTIONS

Form the beef into a hamburger patty, then season with salt and pepper and cook over medium-high heat until desired doneness. Saut? onions, garlic, and tomatoes in the olive oil until onions are translucent. Top the burger with the vegetables, then serve with roasted Brussels sprouts.

20/20 WEIGHT LOSS HANDBOOK ? PAGE 5

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download