The Wedding Diet Week 4: Paleo Edition

Welcome back! This week I have a new type of menu for you: PALEO.  If you’d like to go back and try low-calorie meal plans with plenty of cheese and carbs, feel free to explore the last few:

The Wedding Diet Meal Plan: Week 1

The Wedding Diet Meal Plan: Week 2

The Wedding Diet Meal Plan: Week 3

But this time I’m going to introduce you to my new love.  Paleo eating.  It all started a few weeks back after a particularly indulgent bachelorette party.  After eating fried chicken for the third time that weekend hungover on Sunday, my friend and I knew we needed a drastic change.  Her drastic change was Whole30, (and on Day 25 she’s still crushing it!)  I, however, am weaker than that.  I completed about 6 successful days of Whole30 before being blindsided by Father’s Day, pasta, cheese, and wine.  Oh well.  I learned a lot, had some major food epiphanies in that week, and decided to go Paleo.

What’s Paleo?

Here’s a link to learn more, but essentially it’s any whole food a caveman could eat. Meat, vegetables, fruit, and nuts.

• No gluten, grains, or starches (wheat, white potatoes, corn, rice, quinoa, bulgur, farro, etc.)
• No dairy, (cheese, milk, butter, etc.)
• No legumes, (beans, soy, peanuts, etc.)
• No processed foods or sugar, (honey and agave are fine)
• No alcohol.

It’s a lot of no’s, and it’s kind of overwhelming, but I found that the mindset of ” I DON’T eat these things because I feel amazing, have so much more energy, and clearer skin” is much easier to stick to than calorie counting and restriction. I found I’m always full, and always satisfied with healthy snacks around.

I also enjoy their 85/15 rule, which means sticking to paleo 85% of the time.  If you have 4 meals a day, (3 mains and one snack) that’s 28 meals a week.  That means for 4 meals a week you’re allowed to cheat.  For me, cheating means my “snack” that day is red wine.  Or maybe some corn tortilla tacos at our favorite Mexican place.

So far, 3 weeks in, this is working for me.

Here are my vital signs:

Starting Weight: 143 lbs

Current Weight: 137 lbs

Goal Weight: 125 lbs

I’ve seen more progress with this diet than any in the past! And I don’t feel deprived at all.

The Wedding Diet: Rules

1. Repeat after me: this is not a crash diet, this is not a fad diet, this is not a starvation diet.  The only way this is going to work and impact us long-term is if it is delicious, satisfying food that keeps us full and happy and healthy.
2. I’m shooting for 1,200- 1,600 calories per day of real, whole foods.
3. I work all day, so lunches will be portable, and then I go home and cook dinner for me and the fiancé, (weird to say, right?!) That being said, the meal plans and grocery lists are for 1 person for breakfast, lunch and snacks, but 2 people for dinner. Adjust accordingly.
4. No weird ingredients you can’t find at the store and no difficult cooking techniques.
5. I keep things EASY & cost-effective.  Breakfasts and snacks are something simple and easy to take on-the-go, and I meal prep my lunches for the week on Sundays.  Breakfasts and lunches will be repetitive to save on cost and effort, but you’ll get to have fun at dinner, promise 😉
6. I highly recommend Kombucha in the mornings! It has tons of health benefits like increased metabolism and immune system, as well as a little caffeine for a boost.  It’s fizzy and tangy and cold, which is exactly what I crave when I wake up.  You can find it in the grocery store near the orange juice.
7. Save yourself time & effort and only grocery shop ONCE a week on the weekend 🙂

The Wedding Diet: Meal Plan

Grocery List at the bottom of the post!

Bonus: Late night sweets cravings? Try a banana in a bowl with some almond butter and a splash of almond milk, sprinkled with cinnamon ♥

Sunday (aka Day 0) To Do: 

1. Grocery shop! (Grocery list at the bottom of the post)
2. Make Paleo Buffalo Chicken Sandwich on Sweet Potato Buns and pack them in containers to bring for lunches this week.
3. You can also pack up fruit and nuts to bring to work for breakfasts and snacks.
4. You may need to freeze some of the meat you’re using later in the week. Check the expiration dates!

Monday (Day 1):

• Breakfast: Make your Cherry Almond Paleo Smoothie and sip it on your way to work.
• Lunch: Chow down on your delicious Paleo Buffalo Chicken Sandwich on Sweet Potato Buns and wonder why you even need bread.
• Snack: At any time today feel free to snack on some fresh fruit or a handful of nuts to keep you full and going!
• Dinner: Tonight you’re making a freaking amazing pork tenderloin with Easy Mango Habanero Summer Salsa and some steamed broccoli.
  • Get about 2 lbs of pork tenderloin and season with salt, pepper, and olive oil.  Cook on the grill or in the oven according to the wrapper instructions, (highly recommend the grill!)
  • Whip up some Easy Mango Habanero Summer Salsa to spoon over the top.
  • Cook some broccoli in a steamer basket or in the microwave.  Season with salt, pepper, and a Tbsp. of ghee (clarified butter).
  • Pack up the leftovers for Thursday’s lunch.
• Prep for tomorrow: While you’re cooking, make the Paleo Peach Chipotle Barbecue Sauce for tomorrow’s dinner!

Tuesday (Day 2):

• Prep: tonight is a slow cooker meal.  Decide if you want to put the chicken in the slow cooker BEFORE work for an early dinner, (on low for 7 hours) or wait until you get home for a later dinner, (on high for 3 hours).  Season 2 lbs of chicken with salt and pepper, and put it in the bottom of a slow cooker. Top with 1 cup Paleo Peach Chipotle Barbecue Sauce and cook.
• Breakfast: Make your Cherry Almond Paleo Smoothie and sip it on your way to work.
• Lunch: Chow down on your delicious Paleo Buffalo Chicken Sandwich on Sweet Potato Buns and wonder why you even need bread.
• Snack: At any time today feel free to snack on some fresh fruit or a handful of nuts to keep you full and going!
• Dinner: Your slow cooker is amazing and is cooking your bbq chicken for you.  When the time is up on the slow cooker, shred the meat with 2 forks and top with the rest of the peach chipotle bbq sauce.
  • On the side, whip up some broccoli slaw. Buy the bagged broccoli slaw, make a quick dressing, and toss together:
    • 1/4 cup olive oil
    • 2 Tbsp apple cider vinegar
    • 2 Tbsp honey
    • 1 Tbsp mustard
    • Salt & pepper
  • Pack up the leftovers for Friday’s lunch.

Wednesday (Day 3)

• Breakfast: Make your Cherry Almond Paleo Smoothie and sip it on your way to work.
• Lunch: Chow down on your delicious Paleo Buffalo Chicken Sandwich on Sweet Potato Buns and wonder why you even need bread.
• Snack: At any time today feel free to snack on some fresh fruit or a handful of nuts to keep you full and going!
• Dinner: Devour this quick and easy Whole30 Pesto Chicken Zoodles and Pistachios and wonder why you ever needed real noodles. Pack up the leftovers for lunch this weekend.

Thursday (Day 4)

• Breakfast: Make your Cherry Almond Paleo Smoothie and sip it on your way to work.
• Lunch: Heat up your leftover pork tenderloin with mango habanero salsa! Yummm.
• Snack: At any time today feel free to snack on some fresh fruit or a handful of nuts to keep you full and going!
• Dinner: Tonight you’re making 20 Minute Steak Fajita Skillet with Avocado minus the tortillas.  Trust me, it’s delicious on it’s own.
• Prep for tomorrow: If you don’t want to do it in the morning, you can prep all the ingredients for Creamy Crockpot Butternut Squash Apple Soup and keep it in the fridge in a gallon-sized Ziplock bag.

Friday (Day 5)

• Prep: tonight is a slow cooker meal.  Decide if you want to put the soup in the slow cooker BEFORE work for an early dinner, (on low for 7 hours) or wait until you get home for a later dinner, (on high for 3 hours).
• Breakfast: Make your Cherry Almond Paleo Smoothie and sip it on your way to work.
• Lunch: Heat up your leftover bbq chicken and broccoli slaw! You won’t even believe lunch this good is so healthy.
• Snack: At any time today feel free to snack on some fresh fruit or a handful of nuts to keep you full and going!
• Dinner: Creamy Crockpot Butternut Squash Apple Soup and a quick side salad.
  • Toss bagged salad greens with your favorite paleo dressing, (I like Tessamae’s in the refrigerated section, or you can whip up your own!)

Saturday (Day 6)

• Breakfast:
  • Make your own breakfast sausage! Get the easy recipe here, and save the leftovers for tomorrow morning.
  • Whip up eggs any way you want, just use a little ghee instead of butter.
  • Serve eggs and sausage with fresh fruit!
• Lunch: Heat up your leftover Whole30 Pesto Chicken Zoodles and Pistachios for a low-effort and delicious lunch.
• Snack: At any time today feel free to snack on some fresh fruit or a handful of nuts to keep you full and going!
• Dinner: Make Grilled Chimichurri Skirt Steak and Green Beans and die of happiness.

Sunday (Day 7)

• Breakfast:
  • Heat up the leftover breakfast sausage! Get the easy recipe here.
  • Whip up eggs any way you want, just use a little ghee instead of butter.
  • Serve eggs and sausage with fresh fruit!
• Lunch: Leftover Creamy Crockpot Butternut Squash Apple Soup and a quick side salad.
  • Toss bagged salad greens with your favorite paleo dressing, (I like Tessamae’s in the refrigerated section, or you can whip up your own!)
• Snack: At any time today feel free to snack on some fresh fruit or a handful of nuts to keep you full and going!
• Dinner: Make some paleo chili! Here’s how I make mine:
  • Brown 1 lb of ground beef in a large soup pot over medium-high and crumble until cooked through.
  • Add 1 red onion, diced, to the beef and let cook for a couple minutes while you chop peppers.
  • Dice a red bell pepper, a poblano pepper, and a serrano pepper.  Add those to the pot and stir.
  • Season with: a pinch of salt and pepper, 2 Tbsp chili powder, 1 Tbsp cumin, and 1 Tbsp paprika. Stir.
  • Mince 4 cloves of garlic and add those to the pot.
  • Open a 28 oz can of diced tomatoes and add to the pot. Stir, and let come to a simmer.
  • Peel and dice 1 sweet potato. Once the water is simmer, add it to the pot, and sprinkle with salt and pepper. Stir, and cover with a lid.
  • Change the heat to medium-low, and let simmer, covered, for about 20 minutes until the sweet potatoes are cooked through.
  • Check for seasoning.  For an extra sweet & spicy kick, add 1/2 tsp cayenne pepper and a Tbsp of honey.
  • Serve with lime wedges, fresh cilantro, and diced avocado.

The Wedding Diet: Grocery List

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