www.IHeartUmami.com @2016, Brooklyn, NY 6 DAY PALEO MEAL PLAN: YOUR GUIDE TO BUILDING FLAVORFUL PALEO MEALS Thanks for downloading this paleo meal plan! I created this resource after hearing from users how much they love my recipes. For some people, the hardest part about making dietary changes isn’t actually doing it, but looking for food varieties and interesting flavor/tastes that would entice family members to join in order to make the change. With this 6-day meal plan and shopping lists, you can get started right away, and to give you just enough time to experience and explore a different flavor profiles that I use to make my Paleo recipes stand out from others, and I hope to take some of the hassles and boredom out of starting the Paleo diet. If you are new to the Paleo diet and are wondering which food to eat and which to avoid, here are some handy print-out guides here! If you want to learn more about how to start building your own flavors and varieties into your daily-cooking, check out my website at IHeartUmami.com. About the meal plan: • The meal plan accounts for two people for 6 days. If you will be feeding more or fewer than two people, you will need to make adjustments. • I have accounted for generous servings of food, with the thought that you are likely to have leftovers toward the end of the week or to eat for snacks or add to your breakfast compilation. Also, seems Paleo emphasizes low carb/low © 8020 Creative LLC
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www.IHeartUmami.com @2016, Brooklyn, NY
6 DAY PALEO MEAL PLAN: YOUR GUIDE TO BUILDING FLAVORFUL PALEO MEALS
Thanks for downloading this paleo meal plan!
I created this resource after hearing from users how much they love my recipes. For some people, the hardest part aboutmaking dietary changes isn’t actually doing it, but looking for food varieties and interesting flavor/tastes that wouldentice family members to join in order to make the change. With this 6-day meal plan and shopping lists, you can getstarted right away, and to give you just enough time to experience and explore a different flavor profiles that I use tomake my Paleo recipes stand out from others, and I hope to take some of the hassles and boredom out of starting thePaleo diet.
If you are new to the Paleo diet and are wondering which food to eat and which to avoid, here are some handy print-out guides here!
If you want to learn more about how to start building your own flavors and varieties into your daily-cooking, check out my website at IHeartUmami.com.
About the meal plan: • The meal plan accounts for two people for 6 days. If you will be feeding more or fewer than two people, you will need
to make adjustments.
• I have accounted for generous servings of food, with the thought that you are likely to have leftovers toward the end ofthe week or to eat for snacks or add to your breakfast compilation. Also, seems Paleo emphasizes low carb/low
© 8020 Creative LLC
www.IHeartUmami.com @2016, Brooklyn, NY
starchy food, to prevent you from getting hungry, I’ve incorporated good amount of protein, good fat, and fibers into the meals to make your feel full longer.
• Meals that need to be cooked from scratch are noted in blue color and those in black have already been prepped orcooked and only need a quick reheat or quick assembly with mixed greens or salad of your choice. You can glanceeasily at the week and make adjustments to see on which days you will need to allocate more time for preparation.
• Plan on spending one morning or afternoon during the weekend batch-cooking for the upcoming week. Some peopledon’t like to prepare a week's- worth-of-food in one go because the ingredients (i.e. meat items) might not be fresh afterseveral days of sitting in the fridge. Some people simply like to see what they feel like eating and plan it loosely. I’vebuilt in a second window of small meal-prep opportunity for those reasons and if you don’t work on a traditional workweek, shift the days so that your major cooking days are when you are off or home early.
• Please pay attention to the pantry items. Although my main focus is on Asian-inspired paleo cuisine, I shop all myingredients in major (American) supermarket chains. If there are certain pantry items that are hard to get in your localarea, you can find them easily on Amazon. I tend to use natural and ingredients in its original form (i.e. fresh herbs) asopposed to processed seasoning bottles. You will find these pantry items very versatile and help you deliver tons ofumami flavor.
• For breakfast, you will notice that some of them are noted in green color. This means semi-homemade. This shortensthe amount of time for meal prep and gives you the flexibility to have grab-and-go healthy breakfast build into your schedule.
I hope you will enjoy my 6-Day Paleo Meal Plan: Your Guide To Building Flavorful Paleo Meals. Enjoy & Send me a note to let me know how you are doing.
© 8020 Creative LLC
www.IHeartUmami.com @2016, Brooklyn, NY
6 DAY PALEO MEAL PLAN: YOUR GUIDE TO BUILDING FLAVORFUL PALEO MEALS
This is an interactive pdf – please click the name of the dish to access the recipe! Shopping list is listed on the next page.
© 8020 Creative LLC
www.IHeartUmami.com @2016, Brooklyn, NY
Shopping lists• Baby bok choy (or broccoli or any leafy greens), as
much as you like• Bacon, 1 -2 packs• Basil leaves, 1 small pack• Beef sirloin, 1 lb• Berkshire Sausages (or any sausages w/o added
sugar), 1 pack• Blueberries or Blackberries, Fresh, 1 carton• Butternut squash puree, 1 can• Carrots, 3-4 medium size loose carrots• Chicken breast, 5 lbs• Diced tomato (no salt added), 1 can (about 14 oz.)• Eggplant, 1 medium-small size regular eggplant• Fresh Button Mushrooms, 1 carton• Fresh Cilantro, 1 small bunch• Fresh thyme, oregano, 1 small pack• Frozen mushrooms (or Your Favorite Frozen Veggies),
1 bag• Green Curry Paste, From Thai Kitchen• Ground pork (80% lean, 20% fat), 1 lb (alt. Ground
chicken or turkey)• Mixed greens or any leafy greens of your choice, 2
boxes or 1 large box• Mixed olives, 2 tbsp, more if desired• Scallions, 2 bunches• Sweet potato, 4 medium size• White onion, 1• Yellow Squash, 2 large size• Zucchinis, 6-7 medium size
Pantry Items• Arrowroot powder or sweet potato starch• Black Pepper• Blanched Almond Flour (1 pack)• Chicken stock• Coconut oil• Cumin powder• Dry red chili pepper or powder• Full-fat coconut milk, 2 cans• Garlic powder• Ghee• Olive Oil• Onion powder• Sea Salt• Tahini, unsweetened• Toasted sesame oil• Turmeric powder• White sesame seeds
Keep in Stock• Balsamic Vinegar• Coconut Aminos• Coconut Yogurt, Unsweetened OR• Eggs• Fish Sauce, Red Boat brand• Fresh Ginger (about thumb size)• Full-fat Greek Yogurt, Unsweetened• Garlic, full cloves (1-2)• Hot sauce (no sugar added)• Rice wine vinegar• Shallots, about 2 medium size
Optional Additions - Chinese rice wine or dry sherry
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www.IHeartUmami.com @2016, Brooklyn, NY
Sunday meal prep• To do 1: Make grits, Sauté sausage and mushrooms.• To do 2: Water boil chicken. Shred into pieces and
season chicken with chicken seasonings from the “ColdSesame Noodle” Recipe.
• To do 3: Make green curry chicken• To do 4: Make Lion’s head meatballs• To do 5: Make cold sesame noodle dressing (for salad
dressing).• Optional: Bake yam or sweet potatoes
Half-week mini re-up:• To do 1: Make creamy paleo grits with bacon and eggs• To do 2: Make chicken with olives and squash.• To do 3: Make cold sesame noodle with shredded
chicken
Saturday:• To do 1: Make shakshuka eggs with sweet potatoes• To do 2: Make Thai sesame bee
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