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paleo menu plans

I’m hearing all about the Paleo diet, but I’m not normally one to jump on the diet bandwagon. In doing a little homework I came across tons of Paleo recipes, but I’m wondering if y’all have any good ones to share.

I’m really just going to dip my feet in the water and see if it’s practical for us. I’d love for you to link up your favorite recipes or share your story if you’ve followed the Paleo plan.

Paleo Menu Plan

Chicken Kebabs Over Cauliflower Couscous – Recipe

Chicken Breast, $1.99 lb (Kroger)
Bell Peppers, 79¢-$1.19 (Winn Dixie, Food Lion)
Onions, 49¢-77¢ lb (Harris Teeter, Kroger, Food City, Food Lion, or Lowes Foods)
Cauliflower (not on sale this week)
Green Onions, Organic, $1.29 lb (Earth Fare)

Paleo Banana Pancakes – Recipe

Coconut Flour (pantry)
Almond Flour (pantry)
Coconut Milk, So Delicious, 64 oz, $1.35 (Harris Teeter)
Bananas, 44-49¢ lb (Aldi, Food City)
Eggs, dozen, $1.79-$2.49 (Harris Teeter, Food City)
Honey, Organic, 12 oz, $3.99
Maple Syrup (pantry)

Paleo Chicken Salad – Recipe

Chicken Breast, $1.99 lb (Kroger)
Bell Peppers, 79¢-$1.19 (Winn Dixie, Food Lion)
Onions, 49¢-77¢ lb (Harris Teeter, Kroger, Food City, Food Lion, or Lowes Foods)
Eggs, dozen, $1.79-$2.49 (Harris Teeter, Food City)
Celery (not on sale this week)

Mexican Lime Soup w/ Chicken – Recipe

Split Chicken Breast, $1.29 lb (Kroger)
Avocado, 79¢ ea. (Food Lion)
Limes (not on sale this week)
Feta Cheese (optional), 6-8 oz, $2.49 (Publix)
Chicken Broth (pantry)

Paleo Spaghetti – Recipe

Zucchini/Squash, $1.29-$1.49 lb (Harveys, Winn Dixie, Food City)
Ground Turkey, Beef or Chicken, $2.49 lb+ (almost everywhere)
Spinach, Fresh Express, 9 oz, 87¢ (Ingles)
Crushed Tomatoes, Del Monte, 14.5 oz, $1 (Ingles)
Sweet Potatoes, 56-89¢ lb (Harveys, Bi-Lo)


    • Christine

      I follow the Paleo diet 75% of the time. I usually eat a banana, blueberries, a handful of almonds/walnuts and an egg for breakfast (I also drink one cup of milk in the morning).
      For lunch, I usually eat a nice big salad with an apple. (spinach, carrots, onions, cranberries, broccoli, tomatoes, and tuna).
      For snack, I’ll eat fruit (whatever is on sale that week)
      For dinner, this is where I’m usually eat whatever. Half of the week, I’ll make a paleo dinner and the other half I’ll eat what every we feel like.
      A paleo dinner might be chicken breast with steamed broccoli and carrots.
      I’ve been doing this for 2 years now and feel it helps with my health. I made the switch to Paleo because I was getting high blood pressure readings and now it stays pretty much within normal readings.
      My grocery bill has increased by $100-$200 because I buy more meat, vegetables and fruit now. Not only for myself but for my entire family of 4.

    • Rachel

      Paleo lifestyle has slowly been encroaching into my family’s food habits as well. I started eating this way myself long before I tried to win my kids and husband over with it as well. So far the kids have been mostly on board much more reasonably than the hubby! I find that I coupon less, since I am not really buying anything boxed or packaged and very little dairy. Although, we still eat cheese on occasion. I still do coupon for paper products and cleaning supplies and of course COFFEE!! :-) Our overall weekly grocery budget has still remained the same if not dropping just a bit — but the difference is now that 90% of our groceries go into the fridge or the freezer and not the pantry. I feel I can buy better meats (ie.. natural no preservatives or grass fed) when possible and I justify that little bit of expense knowing that I’m not filling up my family with processed foods. I have also noticed that what we buy, we eat! Nothing goes bad because our choices for meals and snacks are limited to what is in the fridge — and boy does it look empty when the week is over and it’s time to shop again!! I use a dehydrator a lot to prepare fruit and jerky for snacks. Leftovers have become staples for the kids lunches for school — no more pre-packaged snacks or sandwiches either. There is a significant increase in your initial costs trying to stock your pantry with “paleo” items such as almond flour, coconut flour, coconut oil, palm shortening, etc.. But you use such small amounts of these things in preparing meals/treats/snacks that they truly last quite a while. Most of these items are less costly online or at Trader Joes. As for recipes, food blogs are your best bet! Follow them, subscribe for their weekly emails, and find some on Facebook as well. Variety is key to staying inspired and getting fresh ideas for paleo. No one wants to eat a sweet potato and some bacon and steamed veggies for every meal!! I feel like a supermom knowing that most of what my family eats is made in our own kitchen with ingredients we chose and prepared how we like them. It’s working for us and it’s also a continuous work in progress!! Have fun!!

      • Shae

        I agree! By the end of the week, there’s an echo in my fridge! Which is new for me, but it’s great because I’m never throwing away food…so while my grocery bills can be higher at times, the food seems to go further.

    • amanduh2080

      Marksdailyapple.com has a lot of good info & some recipes. Also, pinterest is a great place to look.

      • katkoupon

        MDA is a great source!

    • katkoupon

      I hate to label our way of eating Paleo because everyone thinks it’s a “diet” but it’s truly a lifestyle for us. We reached our weight loss goals and our blood work looks great, so we’ve just kept eating this way because we feel so good! This is the first year in I don’t know how long that my family of four hasn’t suffered Spring allergies, none of us. Our sinus & heartburn issues have completely disappeared, I’ve lost 80 lbs, my husband 30, and he says he feels 10 years younger than he actually is. We joke it’s the only “diet” where you’re punished for swaying (when we splurge on too much sugar or wheat, we feel terrible!). We just call it eating REAL FOODS. Our whole family eats the same way: as little unprocessed foods as possible, lots of local organic produce and local grass-fed/pastured meats, a little raw dairy, and natural fats. I’ve learned to make bone broths, a few treats, rendered my own lard, cooking and eating organ meats and other offal, things I’ve never eaten in my entire life. We can’t afford to eat perfectly (if there is such a thing), and sometimes things just aren’t available locally, so we do fill in with things from Costco and Kroger, and I also shop online. We just do the best we can. I started my own blog because friends and family wanted my recipes. We have had to relearn everything we knew in the kitchen, but it has been a very rewarding process! My family feels great, everyone is healthy and happy, there is no turning back for us!

      • Jess

        Where is your blog?

        • katkoupon

          You can click on the second recipe picture above, it’s the one that says Kathy instead of Lasagna, lol!

    • Lindsay

      Kat – what’s your website with the recipes

      • katkoupon

        questforabutterlife(dot)blogspot(dot)com. I haven’t had a whole lot of new recipes, we usually just keep things simple, fresh veggies, meats, and fats. And man, are there a ton of Paleo recipes out there these days!

        • sharon

          I was trying to find that web site you mentioned before about products toxicity levels.

          • katkoupon

            EWG(dot)org

            • sharon

              Thank you so much!!

    • Sara

      Hubby had frequent stomach trouble until we started the paleo diet about 2 months ago. He hasn’t had any problems since. And he’s lost 13 pounds so far. I’ve only lost about 5. It’s a great, convenient, healthy way to eat for us. I haven’t found a bad paleo recipe yet. Elana’s Pantry (blog) has some very good recipes for muffins & such.

      • Sara

        Not all the recipes on Elana’s Pantry are paleo, however.

    • Astrid

      I’m all for healthy eating. We barely eat any processed foods at our house. I looked into the Paleo way of eating and thought it looked pretty good. We eat that way already a good bit of the time. We do eat grains(always whole and fresh ground at home) also, though. After some research about Paleo I learned that it was based on the theory of evolution, i.e. man hasn’t had enough millions of years to evolve to be able to process grains(because of the millions of years of hunting and gathering). I wholeheartedly believe in and follow Jesus and therefore follow His Word, the Bible. Paleo is not reconcilable with Scripture, therefore I chose not to go that route.
      P.S.: You are welcome to eat any way you want. No need to yell at me.

      • Thanks for sharing that! I confess, in my research I didn’t get that far into the diet. After hearing all the success stories, it sounded like something to check out, but your comment has opened my eyes.

    • Sheana

      Paleo Cup Cake.. soo yummy

      Paleo Vanilla Cupcakes

      Makes 12 cupcakes

      Ingredients:

      2 Large Eggs (separated)

      1/4 cup grape-seed oil

      1/2 cup agave nectar ( it calls for honey, I used this and it tasted better)

      1 Tablespoon vanilla extract

      1 Tablespoon fresh squeezed lemon juice

      2 1/2 cups of almond flour

      1/2 teaspoon sea salt

      1/2 teaspoon baking soda

      *Preheat oven to 350 degrees

      *Line cupcake cups with paper liners

      *In a bowl, whisk the eggs yolks until they are a pale yellow (I used a mixer)

      *Then whisk in the grape-seed oil, agave, vanilla and lemon juice.

      *In another bowl, whisk the egg whites to stiff peaks (mixer:) Then take the egg white and fold the into the other yolk mixture.

      *In a separate bowl, combine the almond flour, salt, and baking soda together. Then fold the egg mixture into the dry mixture.

      *Scoop the mixture into the cups

      *Bake for 20-30 minutes. I would watch because I think mine only took like 21 minutes.

      Chocolate Frosting

      1 cup dark chocolate 73%

      1/2 cup grape-seed oil

      2 tablespoons agave nectar

      1 tablespoon of Vanilla extract

      pinch of sea salt

      *In a saucepan, on low heat melt chocolate and grape-seed oil

      *Stir in agave, vanilla, and salt

      *Place frosting in the freezer for 15 min ( it will chill and thicken)

      *Remove from the freezer and whip the frosting with a mixer until it is thick and fluffy! (crazy how it does it, I didn’t believe it when I put the chocolate in the freezer!)

      Good Luck! Text me if you have an issues:)

    • TheChapLeigh

      Just today I found “The Perfect Health Diet” website, and briefly read a bit. Since I’m a science kind of girl, I liked that these folks are brilliant science types… and have lots of research to quote… however I’ve only briefly looked and need to investigate more. From what I can gather, since I like my raw dairy, I’m probably more likely to go “primal” than “paleo” if ever we truly make the switch… I also liked that “daily apple” site too. Currently (as of the last 2 years) I’m following the “Nourishing Traditions” way of eating, and (properly soaked) legumes and grains are an essential part of that way of eating. I have read Weston Price’s book, written from his perspective as a dentist traveling the world years ago studying the cultures that demonstrated health based on their dental arches and lack of illness. I respect his work, and his conclusion (in my VERY simplified way) is that those people who ate what was native to their culture, demonstrated excellent health. It was the introduction of processed foods that brought illness & tooth decay into their cultures. I’ve just not been able to bridge the gap between Traditional (NT way) and paleo/primal as legumes & grains are ok for Traditional & not for paleo/primal. I don’t know what I think of that yet…

      I’d also add that it’s a challenge to feed a large family a diet NOT supplemented by grains. Much longer food preparation, and more of it being meats, seems like a lot more time than I currently spend in the kitchen…. which is already a LOT. Sometimes I see these recipes that look fabulous, but they would be unrealistic in my home because it would take so LONG to make them… or it would take me a long time to learn all the “wheat” adaptations???? can anyone comment??? Or am I just being a weenie, LOL!!!

      ***My friend said that a 5 pound bag of rice flour or almond flour or some kind of gluten free baking mix was $35… I though organic wheat flour was a big price jump, but THIS sounded CRAZY!!!! Again, any comments?????

      • katkoupon

        i think we are more primal than paleo, too. i do like the perfect diet and WAP angles as well. i think it’s important to keep an open mind and not get hung up on labels. i also think it’s also about experimentation and personalization, doing what works for your body and situation. we kept away from the starchier produce while losing fat, blood sugar regulation is key in fat loss, but now that we have reached our health goals, we eat those things more often and do well. we also have some of the “safe starches” on occasion, usually white rice 1x per week, and also do well. there’s always gonna be some paleo police around to tell u that’s not paleo, lol, another reason i’ve come to stay away from that label. but yeah, nourishing traditions is great, if u r properly preparing your grains and your family does well with that, i say go for it. have u checked out thehealthyhomeeconomist? she is a WAP leader and has lots of great information, how to videos and such. i spend plenty of time in the kitchen, a lot really, but the more i do, the more efficient i’ve become, learning shortcuts and all. and we try to keep it simple, meat, veggies, fat. and yes, isn’t raw milk just heavenly? i’ve been drinking a lot more as recommended by WAP for pregnant mothers!

        • TheChapLeigh

          Thanks for your input Kathy! I’ve loved seeing the inspiration that comes out of your kitchen!! And, again, congrats on the pregnancy!!

          I’d say I haven’t gotten as far along in understanding WHAT may be affecting one of my kids in particular. I DO want to learn more, and investigate further, but haven’t been available to focus in on things to that level yet. We’ve taken things one step at a time over these past few years…. once we get settled into our new home & hubby’s job, I may then see about eliminating more of the grains that are troubling for sinus allergies. LOL, my hubby would all-out revolt if we took away his raw milk!! I’m just not ready to get too in-the-weeds of learning about it just yet… because once you learn, then you are obligated to change… and… well… I’m just not there yet ;)

          Love your input!!

          • katkoupon

            Thanks! Is the raw milk you get from Jersey cows? My whole family had sinus and other issues with milk from Holstein and Friesian (the typical b&w cows), but not goat or Jersey, so we think it’s more of a Casein issue for us, not Lactose like we’d previously thought! Once we rid all the pasteurized dairy, even the low-pasteurized and grass-fed dairy from the Holstein cows, we have been clear as bells! (Knock on wood, lol.) We have been enjoying raw Jersey milk and raw Jersey cheese for a few months now without issues. Just a thought though. And grains may be a culprit too. I think the tweaking process for each person is kinda tough, especially when trying to figure out our children who can’t always express how they are feeling. All this seems to be a never-ending learning process for us, but I do feel so much more empowered now than when we started about 2 years ago. Just feel better knowing we are able to make better choices. Good luck with everything, and thanks again!

            • TheChapLeigh

              Had been drinking Jersey cow milk, but unsure if was A2 or not. We had an A2 Dexter ourselves, but she produced so little milk for us (meaning, her bull calf got it before we could, and we never did get an ideal set-up for milking)… however we are moving to a state that is “legal” for raw milk sales for human consumption, and there are farms galore… so I’ll be doing research on which produce the A2 milk & be sure to buy from there… until we can once again have our own cows ;)

    • jewells0607

      http://www.everydaypaleo.com and http://www.paleomg.com are my go-to sites for Paleo recipes. I love spaghetti squash with a blush sauce made from marinara and coconut milk, then throw in whatever meat and fresh veggies you want! Most of the time we just make a meat and two veggies for our dinners so no recipe is needed.
      If you’re getting on the Paleo bandwagon, you just have to try CrossFit next Jenny :)

    • Dereck

      We just don’t have enough money to “Go Caveman” at the moment, and unfortunately, it is probably going to be that way for a while. We have our list of financial priorities and that is no where near the top.

      • katkoupon

        i understand, i just want to mention that there are also a lot of ways to save. buying offal like organs and odd parts that aren’t as popular, are very cheap and you get great vitamins and minerals sometimes not found in other sources, like collagen. i get local pastured pork and chicken offal for as little as $2/lb. bone broths are cheaper than meats but you are still getting lots of great nutrition, so less meat needed there. i buy in bulk from local meat farmer and save at least 15% on grassfed meats. i also buy local organic prooduce, paid in full for a discount. otherwise, i try to fill in with cheaper produce and meats from costco. get organic carrots for .69/lb, cabbage is as little as .39/lb, sweet potatoes .69/lb. i do understand some people truly can not afford to eat healthy. our grocery bill has more than doubled, but our healthcare expenses are next to nothing since we no longer need tums, pain relievers, benadryl and claritin, etc, we actually make an avg of $6/month on medicines and personal care products thanks to jenny’s drugstore matchups and couponing. we also cut out cable and netflix, shop thrift stores and craigslist. i even have my dog eating veggie scraps and chicken quarters for .69/lb, and we were able to take her off meds that were costing us about $100 ev 3 months. not saying u r able to do these things, just wanted others to know there are other ways to save as well.

        • Dereck

          Thanks for the reply, but we already spend significantly less than that already. The meat we have in our freezer:

          Ground pork $0.99/lb
          Ground beef $1.39/lb
          Spiral Sliced Ham (cooked, baged, and frozen) $0.95/b
          Boston butt pork roasts $0.99/lb
          Country style pork ribs (some boneless. some not) $1.18/lb
          Boneless skinless chicken breasts and thighs $1.39
          Smoked Sausage $0.95/lb
          Ground sausage $1.05/lb
          Turkey burgers $1.33/lb

          The produce we usually get for the following prices:
          Carrots $0.25/lb
          Onions $0.23 to $0.35/lb
          Cabbage $0.33/lb
          Potatoes $0.20/lb
          Bell peppers 3/$1
          Oranges $0.37/lb
          Apples $.67/lb
          Mushrooms $1.38/lb
          Bannanas $0.33/lb etc.

          We also eat alot of legumes, which when purchased dry are less than $.10 per serving.

          Actually I disagree with your assumption that eating healthy costs more. We spend less on food than anyone I know and eat healthier than the vast majority of people.

          Organic food may cost a lot, but healthy food can be very cheap. Legumes are cheap, delicious and very healthy. Fresh produce (if you know how and where to shop) is also inexpensive.

          In this light, I double appreciate your reply because now that I think about it, I have no desire to “go paleo” . We already eat very healthy, and our healthy way of eatingis quite affordable.
          Thanks!

          • katkoupon

            Those are some great prices! I need to go shopping with you!

    • Its_Gwen

      Hi Jenny! I have used Paleo recipes, but I am LOVING the Trim Healthy Mama diet. I have before and after weight loss photos here on my blog:
      http://www.gwens-nest.com/natural-remedies/weight-loss-before-and-after-photos-iii/

      And a book review on Trim Healthy Mama.
      http://www.gwens-nest.com/natural-remedies/trim-healthy-mama-book-review/

      Paleo and low carb recipes both work with THM.