What you get every week on our Meal Plan
- PDF of a weekly menu for 2 people
- Delicious and simple recipes linked in the menu (recipes are on our site here)
- PDF of your prep list to make your time in the kitchen efficient
- PDF of a complete grocery shopping list
When Do I Get My Files?
Once you sign up, you’ll receive an email from us every Tuesday that contains your weekly PDF downloads. You can also always find your downloads in the dashboard. They’re updated every Tuesday, and we keep the most current week and the upcoming week in there for you. You can either print all these files out, or just refer to them on your smart phone, tablet, laptop, or desktop computer throughout the week.
Who Makes The Meal Plans?
Our chef Molly and our nutritionist Neely create one meal plan by hand every week, and everyone on the plan receives their creation. Using this meal plan is a fantastic way to learn what your plate should look like on a Paleo diet, and how often you should be eating when you first start out. It truly does make meal planning a non-issue for new Paleo eaters.
How Many Meals Will I Be Eating Every Day?
The meal plan gives you the tools to prepare 4 meals a day – breakfast, lunch, snack, and dinner – every day for 2 average people. If you’re cooking only for yourself or for your whole family, you can easily modify the recipes and shopping list to account for that. If you know you need less or more food than an average person, you should read this article Neely wrote on how to modify the meal plan.
Will I Get Enough Food? Too Much Food?
If you’re an average height person and you do average amounts of exercise (a couple times a week), then you’ll likely get enough food. However, if you’re a very small person, a very large person, or you’re really active, then you can add food as you see fit. The plan provides about 1,500 to 2,000 calories per day. Here’s an article on how to figure out how much food you need, and how to add or subtract food from the meal plan. If you’re trying to lose weight, this meal plan has helped thousands of people do just that. Give it a try!
Are The Recipes Complicated? Is The Food Good?
We’ve pleased thousands of people’s palates with our recipes! We think they’re pretty awesome. The food you’ll eat on the meal plan is flavorful, filling, and healthy. Your meals will include plenty of protein, lots of well-seasoned veggies, fruit, nuts, seeds, and healthy fats.
You can check out all of our recipes on our recipes page here (there are more than 200 of them). Some of our favorites are the Salmon with Coconut Cream Sauce, Almond Flour Pancakes, Chicken Fajita Salad, Bison Chili, and of course our Grain Free Chocolate Chip Cookies. The recipes are simple, using ingredients you’ll almost always recognize.
The recipes you’ll make during each week will be quicker than weekend recipes so you’re not in the kitchen too much. We re-use recipes, and we do that on purpose so that you’ll start to feel more comfortable in the kitchen, instead of always needing to follow a new, unfamiliar recipe.
Leftovers Make Life Easier
You’ll use dinner leftovers for lunch every day so that you don’t have to worry about cooking for lunch. We know you’re busy. The leftovers are built right in to the menu, recipes, and grocery lists. Because these leftovers are built right into your menu, there’s little chance they’ll be forgotten in the fridge, which is how most of us waste so much money on food.
Even breakfasts are sometimes leftovers, too, like our very popular Omelet Muffins. Or a lazy Sunday breakfast might be our Paleo Pumpkin Muffins (with bacon of course), which can then be used later in the week as snacks.
We actually provide you with two menus and two grocery lists every week. One is the full “I’m-eating-Paleo-every-day” option, and one is our Flex plan, which allows you a “cheat” day every week. So, in the Flex menu, we give you Friday off of Paleo and account for that in the Flex grocery shopping list. Obviously, you can feel free to move that day around, or break it up across several days. Just be watching for how we use leftovers so you’re not suddenly unprepared for a lunch one day.
Shopping List Details
There are some items you may not need to buy fresh every week (think honey or frozen berries). In our shopping lists we’ve included a small area where you can fill in the amount of each ingredient you already have in your kitchen before you head to the store. This means if you already have 6 eggs from last week, and you need 12 for the meal plan, you know you only need to buy a half-dozen for the week. This will help you waste less food, and therefore spend less money.
We also include the meal numbers next to each item on the shopping list so that you know where all your ingredients are going. That way, if you know you’re not going to be eating a certain meal (maybe you’re going out to eat that night) or you just don’t like that recipe, you can skip buying the ingredients for it.
Protein Serving Sizes
In general, each meal is focused around 4-6 ounces of meat per serving or 6-8 ounces of fish. This depends slightly on the meal’s other ingredients. In some cases, there aren’t specific portion sizes (for instance, a breakfast may just advise to add ham, but not give a portion amount). In those instances, you should assume 4 oz is enough, and add up or down based on preference. We’ve tried to make that easy for you to adjust by merely listing the number of servings you’ll be needing in the shopping list so you can purchase accordingly.
Often we list “fruit” or “nuts” or similar in our meal plans. In these cases, we leave it to you to decide which types of fruit or nuts you would prefer, and allow you to keep it interesting and seasonal based on your location. Again, our shopping list will merely say “Fruit: 4 servings.” This is to inform you that each adult will have 2 servings each of fruit that week, and you should purchase accordingly.
We use weekend lunches and snacks as a chance to graze the fridge and pick out any meals or foods you may have missed over the week. There may be a few pieces of fruit left, some veggies, a can of tuna, some eggs, or a salad from the week’s lunch. Take this opportunity to be creative and finish the week’s groceries so you’re not throwing anything away.
- For more info on the meal plan and the Paleo diet in general, please visit our FAQ page.
- For more info on the Paleo diet, please search our blog for terms you’re interested in. We have hundreds of articles on there!
- Trying to lose weight? Here’s some info on how this meal plan will help you do that.
- Wondering if you’ll get enough nutrients on this meal plan? Read this. We did a comparison of this meal plan with a typical Western diet and you won’t believe what we found :)