Wednesday, 30 October 2013

IPG 100% Paleo Protocol Challenge Shopping List & Suggested Meal Plan

I hope you are all well and looking forward to our January challenge as much as I am! We are coming to the end of the Christmas season so there are only a handful of days left to indulge. Don't go too crazy though! The more junk you eat the harder you will fall over the next few days so keep the treats to a moderate level! 

At this point you should have started to think ahead to the challenge itself and I hope you have started to eliminate the junk foods from the house! Do try to get rid of it all, it will make things alot easier for you in the coming days. 

The following is a list of items I make sure I buy every week or that I have in my cupboard. They are not set in stone - if you do not like something such as a fruit on the list, substitute it for something you prefer for example but try to keep roughly within it. The most important thing is to have foods which are easy to prepare and plenty of snack ideas. 

Fruit is permitted but do not eat more than 2 pieces a day, and always with protein to stabilize blood sugar and prevent dips in energy. 

Fresh Protein (from a butcher or quality supermarket. Buy the best quality you can afford)
Pork
Fish (wild salmon, mackerel, cod, shellfish)
Chicken (the cheaper cuts are often the tastiest - a good way to save money but make tasty meals)
Lamb
Beef
Bacon - as good a quality as you can get. 

Other protein: Eggs! Dont forget the eggs! 

Fresh Fruit & Veg 
Green vegetables such as kale, spinach, broccoli, Brussels sprouts
Other fresh vegetables such as salad greens of choice (rocket, watercress etc - NB for packed salads), carrots, green beans (allowed as mostly green rather than legume, a handy freezer item), peppers, onions, beetroot, tomato, mushroom
Fruits of preference especially berries. Variety is key. 
"White potato replacements" - Because white potatoes are not permitted on this 30 day challenge you will need replacements. The most important are cauliflower (which we can steam and blend with salt, pepper and ghee to make "mash") and sweet potato which is versatile and is delicious steamed and mashed or roasted. 

Fats
Fats are an important source of energy and help to keep you fuller for longer. It is VERY important to add them to every meal, particularly at the beginning. One of the biggest reasons people fail on Paleo in the beginning is their failure to add fat. You have to eat fat to burn fat. Forget the myths and trust me. Eat fat and you will suffer less and will loose weight, I promise. 
Stock up on coconut oil (supermarket, health food shop) olive oil, cold pressed oils (flax, walnut oil for salads only, not for cooking) avocados for salads or other meals, nuts and seeds, 

Store Cupboard Essentials 
Coconut Milk (choose organic with just coconut milk, no stabilizers)
Spices such as turmeric, chilli powder etc to make meals more exciting


Here are three days of meals as suggestions:

Day 1: 
Breakfast: 3 x eggs scrambled in ghee with sauteed mushroom and rocket 

Snack: Handful of raw almonds and apple

Lunch: Tinned Mackerel in Olive Oil (John West do a nice tinned one) with salad greens, cherry tomatoes, sliced peppers, red onion, and lemon and olive oil dressing (do not dress the leaves until serving) 

Snack: Homemade guacamole (blend a ripe avocado, half a red chilli, garlic clove, tbsp of red onion and salt and pepper until smooth) with vegetables 

Dinner:  Coconut Chicken and Sweet Potato Curry (Recipe) Serve with cauliflower rice (steamed and blitzed until rice like) and steamed broccoli *(Make extra for leftovers)

Day 2: 

BF: Paleo Porridge (Check out recipe here on my friend's Olivia's page) with blueberries 
Snack: Strawberries, banana slices and ground flaxseeds 
Lunch: Leftover Coconut Chicken Curry 
Snack: Apple Slices with organic almond butter 
Dinner: Organic beef burger served with portebello mushroom and sweet potato fries with side salad

Day 3: Bacon & Egg Crustless Quiches (Can be made night before) 
(In a pan, sautee onion, garlic, mushroom and spinach in a little ghee until soft. In a muffin tray place raw pieces of streaky bacon along inside of each muffin cup. Combine the stir fried vegetables with 3 beaten eggs and pour into the muffin cups. Bake at 180C for 10 minutes for until eggs are cooked through and the bacon is cooked) 
Snack: Banana and handful of walnuts
Lunch: Chicken Tikka Salad with baby spinach leaves, peppers, tomato, cucumber, avcoado slices and sesame seeds. Serve with a herby olive oil dressing. 
Apple and almond butter
Dinner: Roast Pork Tenderloin with Roasted Butternut squash and sweet potato (recipe) 

Preparation is key. There is no excuse for not being organised! 

I hope this helps! Any questions please do not hesitate to contact me on theirishpaleo@gmail.com 

Denise 

2 comments:

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