Paleo Meal Plan & Grocery List [2019]

The complete meal plan + grocery list, complete with over 40 unique recipes to make your Paleo shift easier and more delicious!

Did you know that dinnertime comes every. single. day whether you’re ready or not? Breakfast and lunch do too. Take control of your meals and your health with this 4-week Paleo Meal Plan that is chock full of recipes (67 to be exact), 28 days completely planned out for you, and 4 weeks worth of grocery lists already put together. All you have to do is go to the store and fill the cart (better yet, grocery delivery!).

No need to worry about what to feed yourself and your family every day when dinnertime rolls around. Because with the prep and planning tips in this plan, you’ll have as much prepared in advance as you can so that food is on the table in no time. And leftovers for lunch most days mean that you have even less cooking and prep work to do each day. Bonus!

 

 

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Week 1 Meal Plan

While the entire meal plan and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Week 1 Meal Plan Meal Plan

DayBreakfastLunchDinner
Day 1Spicy Egg Muffins (1⁄2 batch)Perfect Chicken SaladItalian Meatballs with Spaghetti Sauce & Mixed Greens Salad with Ranch Dressing
Day 2Fiesta EggsLeftover Meatballs & Mixed Greens SaladPaleo Taco Salad (double recipe)
Day 3Eggs (fried or scrambled, your preference)Leftover Taco SaladEasy Peasy Chicken Thighs ​(double recipe)​ & Best Roasted Veggies
Day 4All-Day FrittataLeftover Chicken Thighs & Roasted VeggiesSmokey Bacon Chili & Paleo Cornbread
Day 5Leftover All-Day FrittataLeftover Chili & CornbreadCoconut Curry Chicken w/ CauliRice & Mixed Greens Salad w/ Creamy Poppy Seed Dressing
Day 6Chocolate Protein PancakesLeftover Chicken Curry & Mixed Greens SaladBraised Short Ribs, Mashed Potatoes, & Roasted Green Beans
Day 7Short Rib ScramblersHouse Salad w/ Hot Bacon DressingMinestrone Soup

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  • Make the Spaghetti Sauce in advance and refrigerate untip ready to use. It can be stored in the fridge for up to 3 weeks (reserve some for Week 3). Be sure to leave the ground beef out when making it.
  • Make Spicy Egg Muffins in advance. They refrigerate and freeze very well. If you want to be really ambitious, make a full batch and freeze the extras for breakfast for Week 4.
  • Make Frittata up to a week in advance. Reheat single servings when ready to eat.
  • Prepare the CauliRice at the beginning of the week and store in the refrigerator until ready to use.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Save all your bacon grease. You will need/want it for future recipes.
  • Wash and cut all produce at the beginning of the week:
    • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
    • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
    • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Week 1 Meal Plan Shopping List

  • 5 Yellow Onions
  • 4 Bell Peppers
  • 1 Hot Pepper ​(optional)
  • 2 Limes
  • 1 Apple
  • 1 bunch Grapes
  • 2 bulbs Garlic
  • 2 bags Mixed Greens
  • 3 heads Romaine Lettuce
  • 1 head Iceburg Lettuce
  • 2 Roma Tomatoes
  • Cherry Tomatoes
  • 2 Cucumbers
  • 2 Avocados
  • 2 heads Broccoli
  • 2 heads Cauliflower
  • 4 Sweet Potatoes
  • 4 Yukon Gold Potatoes
  • 15 Brussels Sprouts
  • 3 Beets
  • 1 bunch Celery
  • 1 lb Green Beans
  • 2-3 Carrots
  • 2 Zucchini Squash
  • 2 Shallots
  • Ghee
  • 4 1/2 dozen Eggs
  • 1/2 gallon Almond Milk
  • Grated Parmesan ​(optional, for primal)
  • Fresh Mozzarella ​(optional, for primal)
  • 1/2 c Cheddar Cheese ​(optional, for primal)
  • Small bag Frozen Spinach
  • 2 lb Ground Chorizo
  • 2 lb Ground Beef
  • 2 1/2 lb Ground Pork
  • 12 Chicken Thighs
  • 3 lb Chicken Tenders
  • 2 lb Bacon
  • 4 lb Beef Short Ribs
  • 1 Smoked Ham Steak

Week 1 Meal Plan Breakfasts

Spicy Egg Muffins
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Spicy Egg Muffins

These egg muffins can be baked in advance and stored in the fridge or freezer for a quick, easy, and delicious breakfast anytime.
Course Breakfast
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 24 muffins
Calories 146kcal
Author Kendra Benson

Ingredients

  • 18 large Eggs
  • 1 lb Chorizo
  • 1/2 Yellow Onion chopped
  • 1 medium Bell Pepper diced
  • 1 Hot Pepper whatever is your favorite, diced
  • Sea Salt to taste
  • Ground Black Pepper to taste
  • Olive Oil

Instructions

  • Preheat oven to 350°F. Place 24 silicone muffin liners on a rimmed baking sheet (or split up onto 2 baking sheets). If not using silicone muffins liners (and it is highly recommended that you do), grease two 12-cup muffin tins with olive oil.
  • Cook the chorizo in a skillet until completely cooked through, breaking up into small pieces with a wooden spoon. Drain out any extra grease.
  • Add approximately 1 tsp each of the onion and bell pepper to the bottom of the muffin cups. If you have leftovers, divide them evenly in the cups.
  • Divide the chorizo evenly between the 24 muffin cups.
  • Beat all the eggs in a large bowl and add salt and pepper. Whisk until smooth, making sure to get all the yolks incorporated.
  • Scoop 1/4 of the whisked egg into each muffin cup. If there are any leftover eggs, divide evenly or fill up any smaller cups.
  • Sprinkle the hot pepper on top of all the muffin cups evenly.
  • Bake in the preheated oven for 20-25 minutes, or until a knife inserted in the egg comes out clean.
  • Serve hot. If storing these, refrigerate in an airtight container for up to 1 week, or store in the freezer for up to one month. If freezing, it's best to use a FoodSaver bag to prevent frost from accumulating.
Best Breakfast {by Our Paleo Life}
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Fiesta Scrambled Eggs

Spice up your boring breakfast with flavorful sauteed peppers and onions, and a sprinkle of fresh chives. These are the easiest and tastiest scrambled eggs.
Course Breakfast
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4
Calories 214kcal
Author Kendra Benson

Ingredients

  • 2 Tbsp Olive Oil divided
  • 1/2 Red Bell Pepper diced
  • 1/2 Yellow Onion diced
  • Handful Chives chopped
  • 8 large Eggs
  • Sea Salt to taste
  • Ground Black Pepper to taste
  • Country Potatoes recipe below

Instructions

  • Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add diced peppers and onions and saute until soft and translucent. Remove from skillet and set aside.
  • Heat remaining tablespoon olive oil in the same skillet. Add the eggs and scramble while they cook. Add in the chives and sauteed peppers and onions before the eggs cook completely. Continue scrambling until the eggs are cooked through.
  • Sat and pepper to taste, serve right away with Fiesta Scrambled Eggs (recipe below).
All Day Frittata | Our Paleo Life
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All Day Frittata

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 6 -8
Calories 412kcal
Author Kendra

Ingredients

  • 1 Sweet Potato shredded
  • 1 Yellow Onion small
  • 1 Tbsp Avocado Oil
  • 1 lb Breakfast Sausage or Chorizo. Make sure to read the label and get one that doesn't sneak sugar in it
  • 12 Eggs

Instructions

  • Preheat the oven to 350F.
  • Lightly grease a 9x13 glass baking dish.
  • Place your shredded sweet potatoes in the bottom of the dish.
  • Heat the coconut oil in a large skillet over medium-high heat. Saute the onions until they are translucent.
  • Add the sausage to the pan with the onions and cook all the way through, breaking it up with the back of a wooden spoon as it browns.
  • Evenly pour the sausage mixture into the baking dish over the sweet potatoes.
  • Whisk the eggs and then evenly pour them on top of the sausage.
  • Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for 15 minutes more.
  • Serve with your favorite salsa and guacamole!
Chocolate Protein Pancakes {grain-free; dairy-free; nut-free}
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Chocolate Protein Pancakes {grain-free; dairy-free}

Course Breakfast
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 12 4-in pancakes
Calories 117.4kcal
Author Kendra Benson

Ingredients

  • 1 cup (120 g) Otto's Cassava Flour see notes
  • 3 scoops (1/2 cup or 53g) Perfect Paleo Powder Protein
  • 2 Tbsp Maple or Coconut Sugar
  • 2 Tbsp Unsweetened Cocoa Powder
  • 1/2 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 1/8 tsp Sea Salt
  • 1 Egg
  • 1/4 cup Ghee melted and cooled
  • 1 cup Dairy-Free Milk we prefer almond or cashew
  • 1 Tbsp Apple Cider Vinegar
  • More Ghee or Avocado Oil for cooking

Instructions

  • Combine the milk and vinegar, stir to mix, and set aside. The milk will curdle a bit, this is good. We're making buttermilk.
  • In a medium bowl, combine all dry ingredients, whisk to combine evenly, and set aside.
  • Whisk the eggs, then whisk in the melted ghee and buttermilk. Gently stir in the dry ingredients to the milk mixture. Mix and incorporate well. It's okay if there are still some lumps. The batter will be slightly thick.
  • Heat a skillet over Medium heat. Add enough ghee/oil to lightly coat the skillet. Using a large cookie scoop (about 1/4 cup capacity), drop batter onto hot skillet. Using the back of the scoop, flatten out a bit to get a 4" circle.
  • Cook until bubbles appear and break on the surface and edges are slightly cooked (about 2-3 minutes). Gently flip the pancake and cook an additional 2-3 minutes.
  • Serve warm with fresh strawberries, maple syrup, and chocolate chips (or chocolate ganache if you're feeling chocolatey).

Notes

  • Weighing cassava flour is the best way to get accurate results, but if you don't have a scale, sift the flour, gently spoon into the measuring cup and level it to get close to accurate.
  • To keep pancakes warm in between batches (if they're not flying out of the kitchen as soon as they come off the griddle), heat the oven to 200°F then turn it off. Keep pancakes on a foil-covered pan in the oven until ready to serve.
Short Rib Scrambles
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Short Rib Scramblers

Course Breakfast
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2
Calories 283kcal
Author Kendra Benson

Ingredients

  • 1 Leftover Braised Short Rib plus extra tomatoes/sauce, as desired
  • Additional Paleo Balsamic Ketchup as needed
  • 2 Large Eggs
  • 1 Tbsp Ghee Grass-Fed Butter, or fat of choice
  • Salt to taste
  • Ground Black Pepper

Instructions

  • In a medium skillet over medium heat, add the leftover short rib, tomatoes, and sauce. Break up the meat with a wooden spoon. Add a little extra ketchup if it is too dry.
  • Reduce heat to medium-low, move the beef to one half of the skillet, and heat ghee on the other half of the skillet.
  • Scramble the eggs in a small bowl, then add them to the heated ghee in the skillet. With a silicone spatula, gently scramble the eggs, moving the beef into the eggs as they cook. Remove from heat when eggs are no longer soft but before they become too dry.

Week 1 Meal Plan Lunches

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The Perfect Chicken Salad

Prep Time 10 minutes
Total Time 10 minutes
Servings 4
Calories 396kcal
Author Kendra Benson

Ingredients

  • 2 cans Shredded Chicken or 2-1/2 cups shredded chicken (drain water from cans)
  • 1/2 cup Paleo Lime Mayo plus more, just in case
  • 1 Sweet Apple we love Gala, chopped
  • 2-3 Dill Pickle Spears chopped
  • 1/4 cup Pitted Kalamata Olives chopped
  • 1/4 cup Raisins or Apple-Sweetened Dried Cranberries golden or regular
  • 1/2 cup Grapes any color, quartered then halved
  • Salt to taste (go light, the olives add saltiness)
  • Ground Black Pepper to taste

Instructions

  • Combine all ingredients (except salt) in a large bowl and mix. If the salad is too dry add some more mayo.
  • Taste the chicken salad once you get the right amount of mayo mixed in. If you want more salt, add a little sea salt. Sometimes the kalamata olives add enough salt that you won't need any.
  • Store in an airtight container in the refrigerator and eat within 3 days.
Grain-Free Italian Meatballs {paleo; primal}
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Italian Meatballs

Course Main Course
Cuisine Italian
Prep Time 15 minutes
Cook Time 20 minutes
Servings 8
Calories 361kcal
Author Kendra Benson

Ingredients

  • 1 lb Ground Beef
  • 1 lb Ground Pork Sausage we use Jimmy Dean
  • 2 large Eggs
  • 1 Tbsp + 1 tsp Dried Minced Onions
  • 1/3 cup Pork Panko finely ground pork rinds
  • 3 cloves Garlic minced
  • 1-1/2 tsp Salt
  • 1 tsp Ground Black Pepper
  • 1 tsp Italian Seasoning
  • 3 Tbsp Grated Parmesan Cheese fresh, not shelf stable (optional, omit for dairy-free)
  • 1-2 cups Paleo Spaghetti Sauce
  • Fresh Mozzarella optional, omit for dairy-free

Instructions

  • Preheat oven to 425°F. Line a rimmed baking sheet with foil and set aside.
  • Combine all ingredients, except spaghetti sauce and mozzarella, in a large bowl. Combine (with a spoon or your hands) until completely combined and evenly mixed.
  • Using a small cookie scoop (approx. 1 Tbsp in volume), scoop the meatball mixture into balls and roll to smooth with your hands. Place on the prepared baking sheet, almost but not quite touching.
  • Bake in the preheated oven for 15-18 minutes, or until cooked through (if you press down on them, they will feel firm, not squishy).
  • Remove from oven and transfer meatballs (with a slotted spoon) to an 8x8 baking dish. Cover with spaghetti sauce and add mozzarella on top (if using). Put back in the oven and bake, uncovered, until sauce is heated through and cheese is melted and slightly browned, about 5 minutes.
  • Serve hot with a side salad. Leftovers can be stored in an airtight container for up to a week.
Family Approved Taco Salad
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Paleo Taco Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5
Calories 441kcal
Author Kendra Benson

Ingredients

Taco Salad

  • 1 lb Grass-Fed Ground Beef
  • 1 batch Taco Seasoning recipe below
  • 1 bunch Romaine Lettuce cut or torn into small
  • 1 Bell Pepper any color
  • 1 can Black Olives or 2 cans if you love olives like us, sliced
  • 1-2 Tomatoes seeded and diced
  • 1 Cucumber seeded and diced
  • 1 Avocado pitted and diced
  • Salsa no added sugar, preferably homemade

Taco Seasoning

  • 1 Tbsp Chili Powder
  • 2 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Oregano
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder

Instructions

Taco Salad

  • Brown the ground beef in a large skillet over med-high heat.
  • When the beef is no longer pink, add the taco seasoning and 1 Tbsp water to the skillet and stir until combined. Remove from heat.
  • While the beef is browning, prep all the vegetables.
  • Serve by layering the lettuce, beef, and all veggies on individual serving plates. Top with salsa.
  • If you're primal, add some grass-fed sour cream (because sour cream is awesome!).

Taco Seasoning

  • Combine all ingredients. Makes enough for 1 pound of ground beef.

Notes

  • Nutritional Facts do not include the salsa
Easy Peasy Chicken Thighs | Our Paleo Life
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Easy Peasy Chicken Thighs

Prep Time 1 minute
Cook Time 15 minutes
Total Time 16 minutes
Servings 3 -5
Author Kendra

Ingredients

  • 2 Tbsp Bacon Fat or other preferred fat
  • 4-6 Chicken Thighs I prefer boneless/skinless because it's easier
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • Ground Cinnamon to taste

Instructions

  • In a skillet (preferably cast iron), melt your fat over medium-high heat.
  • While the skillet is heating up, coat both sides of your chicken with the salt, pepper, and cinnamon.
  • When the skillet is hot, place the chicken in the skillet and don't move it, you want to form a nice crust. If you have one, place a splatter guard over the skillet to keep the grease from making a mess.
  • When the chicken is cooked about halfway through (time will vary depending on the size of your chicken thighs), turn them over and again, don't move them so it forms a crunchy crust.
  • The chicken is done when it has an internal temp of 160F. Remove from heat and do not cut into the chicken until it has rested at least 5 minutes. This will make sure it stays nice and juicy.
  • Serve with roasted veggies (recipe on this site).
Best Roasted Veggies - Our Paleo Life
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Best Roasted Veggies

Course Side Dish
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 6
Calories 205kcal
Author Kendra Benson

Ingredients

  • 2 small Broccoli Heads cut into florets
  • 1 head Cauliflower cut into florets
  • 2 Sweet Potatoes cut into 1/2" chunks
  • 12-15 Brussel Sprouts stems cut off, halved
  • 2-3 Beets diced
  • 1 entire bulb Garlic separated and cloves peeled
  • Olive Oil
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Preheat the oven to 400F.
  • Line a large baking pan with parchment paper (not foil).
  • Place all veggies on the prepared baking sheet/jelly roll pan. Pour some olive oil evenly over the veggies (don't drench them, just a light coating).
  • Salt and pepper to taste, then mix everything together to evenly coat everything with the oil, salt, and pepper.
  • Place pan in the oven on the middle rack and roast for 50-60 minutes, stirring veggies 2-3 times.
  • You'll know they're done when the edges are crispy and brown and it smells amazing!
Smokey Bacon Chili {bean-free} by Our Paleo Life
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Smokey Bacon Chili {bean-free}

This is our family's favorite chili, and not just because it has bacon in it. It's not too spicy for the kids but still has enough spice and flavor for the adults. It's so hearty and tastes so good, you won't even notice there are no beans in it.
Course Main Course
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 6
Calories 534kcal
Author Kendra Benson

Ingredients

  • 1 lb Uncured Bacon no added sugar for Whole30, diced
  • 1 Bell Pepper any color, diced
  • 1 Yellow Onion diced
  • 2 cloves Garlic minced
  • 6 stalks Celery diced
  • 1 lb Ground Beef
  • 2 (14.5 oz) cans Diced Tomatoes
  • 1 (6 oz) can Tomato Paste
  • 2 tsp Smoked Paprika
  • 2 tsp Dried Parsley
  • 1 1/4 tsp Sea Salt
  • 1 tsp Ground Cinnamon
  • 1 tsp Ground Black Pepper
  • 1/2 tsp Ancho Chile Powder
  • 1/2 tsp Chipotle Pepper Powder

Instructions

  • In a large stockpot, add the diced bacon and cook over medium heat until fully cooked and crispy, stirring occasionally to keep them from burning. Remove from the pot with a slotted spoon and drain on paper towels. Set aside.
  • In the same pot, in the bacon grease, add the diced peppers, onions, celery, and minced garlic. Saute until crisp tender and fragrant, about 5 minutes. Remove vegetables and set aside.
  • Add ground beef to the same pot and brown completely, breaking up into crumbles with the back of a wooden spoon.
  • When the beef is completely cooked, add the vegetables, bacon, diced tomatoes, tomato paste, and all spices to the pot. Stir to mix everything evenly and reduce heat to low.
  • Cover pot and let simmer for 30 minutes.
  • Serve hot with Paleo Cornbread (unless you're on a Whole30, then just eat it plain).
Bacon Jalapeno Cornbread by Our Paleo Life
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Paleo Cornbread Minus The Corn + 2 Flavor Variations

Cornbread is the perfect side to many dishes, but with corn on the Paleo No-No List, many people have to give it up. Not anymore. Enjoy your favorite bread without any actual corn. Eat it plain, or use one of the 2 optional variations to change things up.
Course Side Dish
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 9
Calories 141kcal
Author Kendra Benson

Ingredients

Original Recipe

  • 1/2 cup Almond Flour
  • 1/4 cup Coconut Flour
  • 1/2 tsp Sea Salt
  • 1/2 tsp Baking Soda
  • 3 Eggs
  • 2 Tbsp Ghee or Grass-Fed Butter melted
  • 2 Tbsp Coconut Oil melted
  • 2 Tbsp Honey or Maple Syrup
  • 1/2 cup Unsweetened Almond Milk or Full-Fat Coconut Milk

Bacon Jalapeno Cornbread

  • All ingredients mentioned in the Original Recipe
  • 6 slices Thick-Cut Bacon diced
  • 1 small can Diced Jalapenos drained

Blueberry Cornbread

  • All ingredients mentioned in the Original Recipe
  • 1/2 cup Fresh or Frozen Blueberries

Instructions

Original Recipe

  • Preheat the oven to 325F.
  • Line a baking pan (I use an 8x8 pan) with parchment paper or other non-stick covering, or grease well.
  • Blend all the dry ingredients in a bowl.
  • Add all the wet ingredients to the dry ingredients and blend well. Using a hand whisk is just fine for this, no need to break out the stand mixer.
  • Pour the batter into the prepared baking pan.
  • Bake for in the preheated oven for 25-30 minutes, or until a toothpick inserted in the center of the bread comes out clean.
  • If you used parchment to line the pan, grab the flaps and lift the bread out of the pan. Cool and slice.

Bacon Jalapeno Cornbread

  • Place the bacon pieces in a cold skillet, and heat up over a medium-high flame. Cook, stirring occasionally, until bacon bits are crispy and browned. Remove from skillet with a slotted spoon and drain on a paper towel. Set aside.
  • Prepare cornbread following steps 1-5 of the Original Recipe above.
  • Sprinkle bacon bits over the top of the cornbread in the baking pan.
  • Sprinkle drained jalapenos over the cornbread (you may only need 1/2 the can, it's up to you).
  • Bake for in the preheated oven for 25-30, or until a toothpick inserted in the center of the bread comes out clean.
  • If you used parchment to line the pan, grab the flaps and lift the bread out of the pan. Cool and slice.

Blueberry Cornbread

  • Prepare cornbread following steps 1-5 of the Original Recipe above.
  • Dot the top of the cornbread with the blueberries. No need to mix them in or press them into the batter, they will sink as the cornbread cooks.
  • Bake for in the preheated oven for 25-30, or until a toothpick inserted in the center of the bread comes out clean.
  • If you used parchment to line the pan, grab the flaps and lift the bread out of the pan. Cool and slice.

Notes

  • Nutritional Facts are for Original Recipe only, not the jalapeño or blueberry variations.
Coconut Curry Chicken | Our Paleo Life
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Coconut Curry Chicken

Coconut Curry Chicken is one of those easy set-it-and-forget-it type of meals that everyone in the family will devour and then ask for more. Restaurant quality food right at your dining room table.
Course Main Course
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 8
Calories 532kcal
Author Kendra Benson

Ingredients

  • 3 lb Chicken Tenders
  • 1 Medium Yellow Onion
  • 3 Cloves Garlic minced
  • 6 Tbsp Olive Oil divided
  • 4 Tbsp Curry Powder
  • 28 oz can Petite Diced Tomatoes not drained
  • 1 1/2 cans Full-Fat Coconut Milk
  • 1 8 oz can Tomato Paste
  • 4 Tbsp Honey leave out for a Whole30 meal
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Cut chicken tenders in half lengthwise then cut into small bite-size pieces. Season with salt and pepper to taste and set aside.
  • Cut the onion in half, then thinly slice each half. Cut the slices in thirds. Set aside.
  • In a large skillet (I mean the biggest one you have), heat 4 tablespoons of the olive oil over MED-HIGH heat for 1 minute. Add the curry powder and stir to combine with the oil to make a thin paste. Cook for 5 minutes stirring occasionally.
  • Add the onions and minced garlic to the skillet, stir to evenly coat everything, and cook until the onions are soft and translucent, stirring often. Add 1 tablespoon of the olive oil while the onions are cooking.
  • Add the chicken pieces to the skillet, stir to evenly coat everything. Add the remaining 1 tablespoon olive oil, and cook the chicken until all pieces are cooked through and no longer pink, stirring occasionally.
  • While the chicken is cooking, combine the coconut milk, diced tomatoes (with liquid), tomato paste, and honey in a large bowl, stirring to combine everything evenly. This makes it easier to add to the skillet later.
  • When the chicken is cooked, carefully pour the coconut/tomato mixture into the skillet and stir to combine everything. Reduce heat to MED and simmer for about 40 minutes, or until the sauce has thickened and reduced a bit, stirring occasionally.
  • Serve over rice (real or cauliflower rice). See notes below about white rice.

Notes

Rice is a grain, and grains are a paleo no-no for sure. Our family has recently re-introduced small amounts of white rice and even smaller amounts of red potatoes. We don't eat it often, and when we do, we don't eat large portions. For the most part, we are an active family (especially Rob and I, what with CrossFit and all) and replenish every now and then with a little extra starch. We don't have any medical conditions that can be aggravated by eating these starches, so it's a personal choice that we have made. White rice is making a comeback in most paleo circles, but this is a personal choice for you. Don't do it just because it's in this recipe if eating white rice doesn't agree with you.
House Salad w/ Hot Bacon Honey Mustard Dressing {primal; grain-free; dairy-free option}
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House Salad w/ Hot Bacon Honey Mustard Dressing {primal}

Course Main Course, Side Dish
Prep Time 10 minutes
Servings 6
Calories 550kcal
Author Kendra Benson

Ingredients

Dressing (yields approx. 3/4 cups)

  • 3 Tbsp Paleo Lime Mayo
  • 2 Tbsp Sir Kensington's Dijon Mustard
  • 2 tsp Yellow Mustard
  • A few drops of your favorite hot sauce optional
  • 1/8 tsp Salt
  • Pinch Ground Black Pepper
  • 1 1/2 Tbsp Honey
  • 5 Tbsp Bacon Fat melted and hot

Salad

  • 1/2 head Iceburg Lettuce
  • 1 head Romaine Lettuce
  • 3/4 cup Smoked Ham Slices chopped
  • 3/4 cup Smoked Turkey Slices chopped
  • 3/4 cup Shredded Cheddar Cheese leave out for dairy-free
  • 6 Hard Boiled Eggs sliced
  • 20-24 Cherry Tomatoes halved
  • 3/4 cup Sliced Almonds
  • 8 slices Cooked Bacon crumbled

Instructions

  • In a bowl, whisk together all of the dressing ingredients except the bacon fat. Set aside.

Salad

  • Add mixed greens to a large mixing bowl. Add in ham, turkey, shredded cheddar (if using), eggs, cherry tomatoes, almonds, and crumbled bacon. Toss to combine.
  • Divide salad into 6 individual serving bowls.
  • Stir the bacon fat into the prepared honey mustard dressing. Drizzle onto the individual salads.

Make-Ahead Option

  • To make the Hot Bacon Honey Mustard Dressing in advance, combine all ingredients except bacon fat and store in the fridge. When ready to use, heat up the bacon fat and mix in right before pouring onto salad.

Week 1 Meal Plan Dinners

Grain-Free Italian Meatballs {paleo; primal}
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Italian Meatballs

Course Main Course
Cuisine Italian
Prep Time 15 minutes
Cook Time 20 minutes
Servings 8
Calories 361kcal
Author Kendra Benson

Ingredients

  • 1 lb Ground Beef
  • 1 lb Ground Pork Sausage we use Jimmy Dean
  • 2 large Eggs
  • 1 Tbsp + 1 tsp Dried Minced Onions
  • 1/3 cup Pork Panko finely ground pork rinds
  • 3 cloves Garlic minced
  • 1-1/2 tsp Salt
  • 1 tsp Ground Black Pepper
  • 1 tsp Italian Seasoning
  • 3 Tbsp Grated Parmesan Cheese fresh, not shelf stable (optional, omit for dairy-free)
  • 1-2 cups Paleo Spaghetti Sauce
  • Fresh Mozzarella optional, omit for dairy-free

Instructions

  • Preheat oven to 425°F. Line a rimmed baking sheet with foil and set aside.
  • Combine all ingredients, except spaghetti sauce and mozzarella, in a large bowl. Combine (with a spoon or your hands) until completely combined and evenly mixed.
  • Using a small cookie scoop (approx. 1 Tbsp in volume), scoop the meatball mixture into balls and roll to smooth with your hands. Place on the prepared baking sheet, almost but not quite touching.
  • Bake in the preheated oven for 15-18 minutes, or until cooked through (if you press down on them, they will feel firm, not squishy).
  • Remove from oven and transfer meatballs (with a slotted spoon) to an 8x8 baking dish. Cover with spaghetti sauce and add mozzarella on top (if using). Put back in the oven and bake, uncovered, until sauce is heated through and cheese is melted and slightly browned, about 5 minutes.
  • Serve hot with a side salad. Leftovers can be stored in an airtight container for up to a week.
Paleo Ranch Dressing | Our Paleo Life
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Paleo Ranch Dressing

Prep Time 3 minutes
Total Time 3 minutes
Servings 1 cup
Calories 61kcal
Author Kendra Benson

Ingredients

  • 1/2 cup Paleo Lime Mayo
  • 1/2 cup Full-Fat Coconut Milk canned
  • 1/2 tsp Apple Cider Vinegar
  • 1 clove Garlic
  • Salt to taste
  • Ground Black Pepper to taste
  • 2 Tbsp Fresh Dill or freeze-dried

Instructions

  • Combine the mayo and coconut milk, whisk together until smooth and there are no lumps. Add apple cider vinegar and whisk to combine.
  • Crush the garlic clove with a little bit of salt to form a paste. Add to the mayo mixture with some pepper and whisk to combine. Add in the dill and stir to combine.
  • Refrigerate for at least an hour before using to let thicken up and allow flavors to meld.
Family Approved Taco Salad
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Paleo Taco Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5
Calories 441kcal
Author Kendra Benson

Ingredients

Taco Salad

  • 1 lb Grass-Fed Ground Beef
  • 1 batch Taco Seasoning recipe below
  • 1 bunch Romaine Lettuce cut or torn into small
  • 1 Bell Pepper any color
  • 1 can Black Olives or 2 cans if you love olives like us, sliced
  • 1-2 Tomatoes seeded and diced
  • 1 Cucumber seeded and diced
  • 1 Avocado pitted and diced
  • Salsa no added sugar, preferably homemade

Taco Seasoning

  • 1 Tbsp Chili Powder
  • 2 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Oregano
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder

Instructions

Taco Salad

  • Brown the ground beef in a large skillet over med-high heat.
  • When the beef is no longer pink, add the taco seasoning and 1 Tbsp water to the skillet and stir until combined. Remove from heat.
  • While the beef is browning, prep all the vegetables.
  • Serve by layering the lettuce, beef, and all veggies on individual serving plates. Top with salsa.
  • If you're primal, add some grass-fed sour cream (because sour cream is awesome!).

Taco Seasoning

  • Combine all ingredients. Makes enough for 1 pound of ground beef.

Notes

  • Nutritional Facts do not include the salsa
Easy Peasy Chicken Thighs | Our Paleo Life
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Easy Peasy Chicken Thighs

Prep Time 1 minute
Cook Time 15 minutes
Total Time 16 minutes
Servings 3 -5
Author Kendra

Ingredients

  • 2 Tbsp Bacon Fat or other preferred fat
  • 4-6 Chicken Thighs I prefer boneless/skinless because it's easier
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • Ground Cinnamon to taste

Instructions

  • In a skillet (preferably cast iron), melt your fat over medium-high heat.
  • While the skillet is heating up, coat both sides of your chicken with the salt, pepper, and cinnamon.
  • When the skillet is hot, place the chicken in the skillet and don't move it, you want to form a nice crust. If you have one, place a splatter guard over the skillet to keep the grease from making a mess.
  • When the chicken is cooked about halfway through (time will vary depending on the size of your chicken thighs), turn them over and again, don't move them so it forms a crunchy crust.
  • The chicken is done when it has an internal temp of 160F. Remove from heat and do not cut into the chicken until it has rested at least 5 minutes. This will make sure it stays nice and juicy.
  • Serve with roasted veggies (recipe on this site).
Best Roasted Veggies - Our Paleo Life
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Best Roasted Veggies

Course Side Dish
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 6
Calories 205kcal
Author Kendra Benson

Ingredients

  • 2 small Broccoli Heads cut into florets
  • 1 head Cauliflower cut into florets
  • 2 Sweet Potatoes cut into 1/2" chunks
  • 12-15 Brussel Sprouts stems cut off, halved
  • 2-3 Beets diced
  • 1 entire bulb Garlic separated and cloves peeled
  • Olive Oil
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Preheat the oven to 400F.
  • Line a large baking pan with parchment paper (not foil).
  • Place all veggies on the prepared baking sheet/jelly roll pan. Pour some olive oil evenly over the veggies (don't drench them, just a light coating).
  • Salt and pepper to taste, then mix everything together to evenly coat everything with the oil, salt, and pepper.
  • Place pan in the oven on the middle rack and roast for 50-60 minutes, stirring veggies 2-3 times.
  • You'll know they're done when the edges are crispy and brown and it smells amazing!
Smokey Bacon Chili {bean-free} by Our Paleo Life
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Smokey Bacon Chili {bean-free}

This is our family's favorite chili, and not just because it has bacon in it. It's not too spicy for the kids but still has enough spice and flavor for the adults. It's so hearty and tastes so good, you won't even notice there are no beans in it.
Course Main Course
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 6
Calories 534kcal
Author Kendra Benson

Ingredients

  • 1 lb Uncured Bacon no added sugar for Whole30, diced
  • 1 Bell Pepper any color, diced
  • 1 Yellow Onion diced
  • 2 cloves Garlic minced
  • 6 stalks Celery diced
  • 1 lb Ground Beef
  • 2 (14.5 oz) cans Diced Tomatoes
  • 1 (6 oz) can Tomato Paste
  • 2 tsp Smoked Paprika
  • 2 tsp Dried Parsley
  • 1 1/4 tsp Sea Salt
  • 1 tsp Ground Cinnamon
  • 1 tsp Ground Black Pepper
  • 1/2 tsp Ancho Chile Powder
  • 1/2 tsp Chipotle Pepper Powder

Instructions

  • In a large stockpot, add the diced bacon and cook over medium heat until fully cooked and crispy, stirring occasionally to keep them from burning. Remove from the pot with a slotted spoon and drain on paper towels. Set aside.
  • In the same pot, in the bacon grease, add the diced peppers, onions, celery, and minced garlic. Saute until crisp tender and fragrant, about 5 minutes. Remove vegetables and set aside.
  • Add ground beef to the same pot and brown completely, breaking up into crumbles with the back of a wooden spoon.
  • When the beef is completely cooked, add the vegetables, bacon, diced tomatoes, tomato paste, and all spices to the pot. Stir to mix everything evenly and reduce heat to low.
  • Cover pot and let simmer for 30 minutes.
  • Serve hot with Paleo Cornbread (unless you're on a Whole30, then just eat it plain).
Bacon Jalapeno Cornbread by Our Paleo Life
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Paleo Cornbread Minus The Corn + 2 Flavor Variations

Cornbread is the perfect side to many dishes, but with corn on the Paleo No-No List, many people have to give it up. Not anymore. Enjoy your favorite bread without any actual corn. Eat it plain, or use one of the 2 optional variations to change things up.
Course Side Dish
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 9
Calories 141kcal
Author Kendra Benson

Ingredients

Original Recipe

  • 1/2 cup Almond Flour
  • 1/4 cup Coconut Flour
  • 1/2 tsp Sea Salt
  • 1/2 tsp Baking Soda
  • 3 Eggs
  • 2 Tbsp Ghee or Grass-Fed Butter melted
  • 2 Tbsp Coconut Oil melted
  • 2 Tbsp Honey or Maple Syrup
  • 1/2 cup Unsweetened Almond Milk or Full-Fat Coconut Milk

Bacon Jalapeno Cornbread

  • All ingredients mentioned in the Original Recipe
  • 6 slices Thick-Cut Bacon diced
  • 1 small can Diced Jalapenos drained

Blueberry Cornbread

  • All ingredients mentioned in the Original Recipe
  • 1/2 cup Fresh or Frozen Blueberries

Instructions

Original Recipe

  • Preheat the oven to 325F.
  • Line a baking pan (I use an 8x8 pan) with parchment paper or other non-stick covering, or grease well.
  • Blend all the dry ingredients in a bowl.
  • Add all the wet ingredients to the dry ingredients and blend well. Using a hand whisk is just fine for this, no need to break out the stand mixer.
  • Pour the batter into the prepared baking pan.
  • Bake for in the preheated oven for 25-30 minutes, or until a toothpick inserted in the center of the bread comes out clean.
  • If you used parchment to line the pan, grab the flaps and lift the bread out of the pan. Cool and slice.

Bacon Jalapeno Cornbread

  • Place the bacon pieces in a cold skillet, and heat up over a medium-high flame. Cook, stirring occasionally, until bacon bits are crispy and browned. Remove from skillet with a slotted spoon and drain on a paper towel. Set aside.
  • Prepare cornbread following steps 1-5 of the Original Recipe above.
  • Sprinkle bacon bits over the top of the cornbread in the baking pan.
  • Sprinkle drained jalapenos over the cornbread (you may only need 1/2 the can, it's up to you).
  • Bake for in the preheated oven for 25-30, or until a toothpick inserted in the center of the bread comes out clean.
  • If you used parchment to line the pan, grab the flaps and lift the bread out of the pan. Cool and slice.

Blueberry Cornbread

  • Prepare cornbread following steps 1-5 of the Original Recipe above.
  • Dot the top of the cornbread with the blueberries. No need to mix them in or press them into the batter, they will sink as the cornbread cooks.
  • Bake for in the preheated oven for 25-30, or until a toothpick inserted in the center of the bread comes out clean.
  • If you used parchment to line the pan, grab the flaps and lift the bread out of the pan. Cool and slice.

Notes

  • Nutritional Facts are for Original Recipe only, not the jalapeño or blueberry variations.
Coconut Curry Chicken | Our Paleo Life
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Coconut Curry Chicken

Coconut Curry Chicken is one of those easy set-it-and-forget-it type of meals that everyone in the family will devour and then ask for more. Restaurant quality food right at your dining room table.
Course Main Course
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 8
Calories 532kcal
Author Kendra Benson

Ingredients

  • 3 lb Chicken Tenders
  • 1 Medium Yellow Onion
  • 3 Cloves Garlic minced
  • 6 Tbsp Olive Oil divided
  • 4 Tbsp Curry Powder
  • 28 oz can Petite Diced Tomatoes not drained
  • 1 1/2 cans Full-Fat Coconut Milk
  • 1 8 oz can Tomato Paste
  • 4 Tbsp Honey leave out for a Whole30 meal
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Cut chicken tenders in half lengthwise then cut into small bite-size pieces. Season with salt and pepper to taste and set aside.
  • Cut the onion in half, then thinly slice each half. Cut the slices in thirds. Set aside.
  • In a large skillet (I mean the biggest one you have), heat 4 tablespoons of the olive oil over MED-HIGH heat for 1 minute. Add the curry powder and stir to combine with the oil to make a thin paste. Cook for 5 minutes stirring occasionally.
  • Add the onions and minced garlic to the skillet, stir to evenly coat everything, and cook until the onions are soft and translucent, stirring often. Add 1 tablespoon of the olive oil while the onions are cooking.
  • Add the chicken pieces to the skillet, stir to evenly coat everything. Add the remaining 1 tablespoon olive oil, and cook the chicken until all pieces are cooked through and no longer pink, stirring occasionally.
  • While the chicken is cooking, combine the coconut milk, diced tomatoes (with liquid), tomato paste, and honey in a large bowl, stirring to combine everything evenly. This makes it easier to add to the skillet later.
  • When the chicken is cooked, carefully pour the coconut/tomato mixture into the skillet and stir to combine everything. Reduce heat to MED and simmer for about 40 minutes, or until the sauce has thickened and reduced a bit, stirring occasionally.
  • Serve over rice (real or cauliflower rice). See notes below about white rice.

Notes

Rice is a grain, and grains are a paleo no-no for sure. Our family has recently re-introduced small amounts of white rice and even smaller amounts of red potatoes. We don't eat it often, and when we do, we don't eat large portions. For the most part, we are an active family (especially Rob and I, what with CrossFit and all) and replenish every now and then with a little extra starch. We don't have any medical conditions that can be aggravated by eating these starches, so it's a personal choice that we have made. White rice is making a comeback in most paleo circles, but this is a personal choice for you. Don't do it just because it's in this recipe if eating white rice doesn't agree with you.
These balsamic and red wine braised short ribs are the perfect comfort food on a chilly winter day. Made with coconut sugar and paleo-friendly ingredients, these are a kid favorite.
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Braised Short Ribs over Mashed Potatoes

Cook Time for this recipe varies, depending on if you use the oven (3-4 hours) or Instant Pot (1 hour) method. Both methods result in flavorful, tender short ribs that you'll want to eat every day.
Course Main Course
Prep Time 15 minutes
Servings 12
Calories 769kcal
Author Kendra Benson

Ingredients

Ribs

  • 4 lbs Boneless Beef Short Ribs
  • Sea Salt
  • Ground Black Pepper
  • 1 Tbsp Avocado or Olive Oil we use Chosen Foods Avocado Oil

Braising Liquid

  • 1 large Yellow Onion diced
  • 2 stalks Celery diced
  • 2 tsp Garlic Cloves minced
  • 1/2 cup Red Wine
  • 1/4 cup Balsamic Vinegar
  • 2/3 cup Paleo Balsamic Ketchup see notes
  • 1 can Diced Tomatoes
  • 3 Tbsp Coconut Aminos
  • 2 Tbsp Coconut Sugar leave out for low-carb option

Instructions

Oven Instructions

  • Preheat the oven to 280°F.
  • Combine all 'Braising Liquid' ingredients in a bowl and stir until combined. Set aside.
  • Dry the ribs thoroughly with paper towels and season generously with salt and pepper.
  • Heat the oil in the bottom of a heavy skillet over high heat. When the oil is hot, brown the ribs on all sides, being sure not to crowd the pan. This will likely take 2 batches to brown them all.
  • Place browned ribs in a large oven-safe pot, dutch-oven, or other similar oven-safe container with a lid. I use a large stoneware bowl from Pampered Chef and lid it with another stoneware casserole dish.
  • Place lidded dish in the oven a rack below center. Cook for 3-4 hours (the longer the better, but 3 hours is fine if you're in a time crunch).
  • Remove from oven and very carefully remove the lid away from your face.
  • Serve ribs over mashed potatoes (red or Yukon gold are our favorites). Spoon extra braising liquid over the ribs and potatoes.

Instant Pot (Electric Pressure Cooker) Instructions

  • Dry the ribs thoroughly with paper towels and season generously with salt and pepper.
  • Press the 'Saute' button on the Instant Pot and add the avocado oil. When the oil is hot, brown the ribs on all sides, being sure not to crowd the pan. This will likely take 2-3 batches to brown them all. Remove the ribs and set aside.
  • Add another Tbsp of oil to the pot (still on the Saute settings) and add the onions, celery, and garlic. Saute, stirring occasionally, about 3 minutes.
  • Add the remaining Braising Liquid ingredients to the Instant Pot and stir to combine. Add the browned short ribs, making sure to push them under all the liquid. Press the "Cancel/Keep Warm" button.
  • Place the lid on the Instant Pot and lock into place. Turn the vent to 'Sealing' and set the Manual time to 45 minutes.
  • When the cycle is complete, let the Instant Pot naturally pressure release (NPR) for 15 minutes. Quick Pressure Release any remaining pressure and carefully open the lid facing away from you when all pressure is released.
  • Serve ribs over mashed potatoes (red or Yukon gold are our favorites). Spoon extra braising liquid over the ribs and potatoes.

Notes

  • When making Paleo Balsamic Ketchup for this recipe, leave out honey for low-carb (keto) option.
Bacon Roasted Green Beans | Our Paleo Life
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Bacon Roasted Green Beans

Substitute the bacon fat for olive or coconut oil, and this can easily be turned into a vegan dish.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 3 -4
Author Kendra

Ingredients

  • 1 lb Green Beans end trimmed
  • 2 Tbsp Bacon Fat melted, slightly cooled
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Preheat your oven to 425F. Line a large rimmed baking pan with parchment paper.
  • Make sure that your green beans are washed and completely dry. Place them on the parchment-covered baking pan.
  • Pour the bacon fat over the green beans and add your salt and pepper.
  • Using your hands, mix everything so that all the green beans are evenly coated. Arrange in a single layer on the pan.
  • Roast in the oven on the middle rack for 15-20 minutes.
Slowcooker Minestrone Soup
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Crockpot Paleo Minestrone Soup

Cook Time varies depending on if you use the slowcooker (6-8 hours) method or the Instant Pot (35 minutes).
Course Main Course
Servings 12
Calories 254kcal
Author Kendra Benson

Ingredients

  • 2 Tbsp Avocado or Olive Oil
  • 1 Yellow Sweet Potato diced
  • 1 cup Carrots diced
  • 2 Celery Stalks diced
  • 2 Zucchini Squash diced
  • 2 Shallots diced
  • 2 cloves Garlic minced
  • 28 oz Chicken or Vegetable Broth
  • 28 oz can Diced Tomatoes
  • 1/2 cup Frozen Spinach (no need to thaw) -or- 1 cup packed Fresh Spinach chopped
  • 2 Bay Leaves
  • 2 tsp Dried Oregano
  • 1 tsp Dried Basil
  • 1 tsp Dried Parsley
  • 1/4 tsp Cayenne Pepper
  • 1/4 tsp Sea Salt
  • 1-1/2 lb Ground Pork Sausage leave out for vegan option, cooked and crumbled

Instructions

Instant Pot (Electric Pressure Cooker) Method

  • Place the olive oil in the bottom of the Instant Pot. Add the prepared sweet potatoes, carrots, celery, zucchini, shallots, and garlic to the crock pot. Pour in the chicken/vegetable broth.
  • Add the entire can of diced tomatoes, oregano, basil, parsley, cayenne, salt, and crumbled pork.
  • Stir everything together and add the bay leaves. Put the lid on and turn to lock it in place, moving the vent to the "Sealing" position. Press the "Soup/Stew" button (it will start on it's own). When the cycle is complete, manually release the pressure. When all the pressure is released, carefully open the lid away from your face.
  • Add the spinach to the hot soup and let it wilt. Remove bay leaves before serving.
  • Store leftovers in the fridge for up to a week or freeze in individual portions for up to 6 months.

Crockpot (Slowcooker) Method

  • Place the olive oil in the bottom of a crock pot. Add the prepared sweet potatoes, carrots, celery, zucchini, shallots, and garlic to the crock pot. Pour in the chicken/vegetable broth.
  • Add the entire can of diced tomatoes, oregano, basil, parsley, cayenne, salt, and crumbled pork.
  • Stir everything together, add the bay leaves, cover, and cook on low for 6-8 hours (we prefer 8 hours). Add the spinach to the hot soup and let it wilt. Remove bay leaves before serving.
  • Store leftovers in the fridge for up to a week or freeze in individual portions for up to 6 months.

Week 2 Meal Plan

While the entire paleo diet plan meal and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Week 2 Meal Plan Meal Plan

DayBreakfastLunchDinner
Day 8Potato Bacon CasseroleLeftover Minestrone SoupTakeout Orange Chicken, Steamed Broccoli, & CauliRice
Day 9Leftover Potato Bacon CasseroleLeftover Orange Chicken & Steamed BroccoliStuffed Peppers
Day 10Fiesta Eggs & Country PotatoesLeftover Stuffed PeppersPan-Fried Chicken Tenders w/ Honey Mustard Dip & Balsamic Brussels Sprouts
Day 11Eggs​(fried or scrambled, your preference) & “Baked” ApplesLeftover Chicken Tenders & Brussels SproutsCaveboy Casserole
Day 12Bacon Broccoli Quiche & Strawberries (or other fresh berries)Leftover Caveboy CasseroleMini Meatloaves, Bacon Broccoli, & Smashed Red Potatoes
Day 13Leftover Bacon Broccoli QuicheLeftover Meatloaf & PotatoesGrain-Free Chicken Nuggets w/ Honey Mustard Dip & Mixed Greens Salad
Day 14Strawberry Pancakes & BaconEgg Salad & Fresh VeggiesInstant Pot Beef Stew

Meal Planning Prep Tips

  • Make all the chicken nuggets for Day 8 and Day 13 in advance. Freeze or refrigerate the entire batch and just reheat what you need on those days. The nuggets actually taste better as leftovers. If you’re extra ambitious, make enough for Week 3. These nuggets freeze well up to 6 months.
  • For Country Potatoes, boil and refrigerate the potatoes ​at least​ 1 day in advance. This is crucial to the recipe and will also save you time in the morning.
  • Make quiche in advance and refrigerate, tightly covered, until you’re ready to eat it. You can either reheat the entire quiche or single slices.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Save your bacon grease​. Not only should you always be doing this, but you’ll need it for the Crispy Bacon Broccoli and Brussels Sprouts later in the week.
  • Wash and cut all produce at the beginning of the week:
    • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
    • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. For soup and chili ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting.
    • Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
    • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Grocery List Notes

Please note that this grocery list is for a family of 4. We eat a lot of eggs, that is not a typo. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks since they’re not included in the Meal Plan. Add some extra food to account for your own snacks, if desired.

Week 2 Meal Plan Shopping List

  • 7 Bell Peppers
  • 6 Yellow Onions
  • 1 bulb Garlic
  • 3 lb Red Potatoes
  • 6 Yukon Gold Potatoes
  • 4 heads Broccoli
  • 1 head Cauliflower
  • 2 Oranges
  • 2 Lemons
  • 3 lb Brussels Sprouts
  • 4 Apples
  • 1 bunch Chives
  • 3 Plum Tomatoes
  • 1 bag Mixed Greens
  • 1 bunch Celery
  • 3 Carrots
  • 3 cups Strawberries
  • Veggies ​(for lunch)
  • Berries of your choice
  • Ghee
  • 4 1/2 dozen Eggs
  • 3 cups Almond Milk
  • 1/2 c Cheddar Cheese ​(optional, for primal)
  • 1 lb Ground Pork
  • 2 lb Bacon
  • 3 1/2 lb Chicken Tenders
  • 5 lb Ground Beef
  • 2 1/2 lb Beef Stew Meat
  • 3 Chicken Breasts
  • Garlic Powder
  • Onion Powder
  • Smoked Paprika
  • Black Pepper
  • Salt
  • Parsley
  • Cayenne Pepper
  • Crushed Red Pepper Flakes
  • Ginger
  • Sesame Seeds
  • Cumin
  • Dry Mustard
  • Nutmeg
  • Bay Leaf
  • Oregano
  • 8 Tbsp Chili Powder
  • Allspice
  • Pure Vanilla Extract
  • Baking Soda
  • Baking Powder
  • 2 cups Almond Flour
  • 1/4 cup Coconut Flour
  • All-Vegetable Shortening
  • Nutritional Yeast
  • Hemp Hearts
  • Unsweetened Shredded Coconut
  • Maple Sugar
  • Dill Pickles
  • 1 1/2 cups Beef Broth
  • Chicken Broth
  • Honey
  • White Vinegar
  • Coconut Aminos
  • Apple Cider Vinegar
  • Coconut Oil ​(for frying)
  • Cassava Flour
  • Tapioca or Arrowroot Starch
  • Potato Starch
  • 3 cups Avocado Oil
  • 2 ​(6 oz)​ cans Tomato Paste
  • 1 ​(14 oz)​ can Diced Tomatoes
  • 2 ​(4 oz)​ cans Mild Green Chiles
  • 2 cans Black Olives
  • Yellow Mustard
  • 1 cup Dried Cranberries
  • Balsamic Vinegar

Week 2 Meal Plan Breakfasts

Best Breakfast {by Our Paleo Life}
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Fiesta Scrambled Eggs

Spice up your boring breakfast with flavorful sauteed peppers and onions, and a sprinkle of fresh chives. These are the easiest and tastiest scrambled eggs.
Course Breakfast
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4
Calories 214kcal
Author Kendra Benson

Ingredients

  • 2 Tbsp Olive Oil divided
  • 1/2 Red Bell Pepper diced
  • 1/2 Yellow Onion diced
  • Handful Chives chopped
  • 8 large Eggs
  • Sea Salt to taste
  • Ground Black Pepper to taste
  • Country Potatoes recipe below

Instructions

  • Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add diced peppers and onions and saute until soft and translucent. Remove from skillet and set aside.
  • Heat remaining tablespoon olive oil in the same skillet. Add the eggs and scramble while they cook. Add in the chives and sauteed peppers and onions before the eggs cook completely. Continue scrambling until the eggs are cooked through.
  • Sat and pepper to taste, serve right away with Fiesta Scrambled Eggs (recipe below).
"Baked" Cinnamon Apples | Our Paleo Life
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"Baked" Cinnamon Apples

Prep Time 2 minutes
Cook Time 2 minutes
Total Time 4 minutes
Servings 1
Author Kendra

Ingredients

  • 1 Sweet Apple of your choice
  • 1/2 Tbsp Coconut Oil
  • 1 tsp Ground Cinnamon
  • Dash Ground Nutmeg
  • Small Glass Bowl
  • Plastic Wrap or Lid for the Bowl

Instructions

  • Using an apple slicer (or a knife), cut your apple into wedges. You can either peel it before or after (I prefer after). Cut wedges in half or thirds to make bite-size pieces.
  • Put the coconut oil in the small bowl (I use a Pyrex dish with a lid for this) and microwave it for about 15-20 seconds until it's melted.
  • Place apples and all other ingredients into the glass bowl. Mix it around to coat the apples with the spices and oil.
  • Place the lid or plastic wrap on the top of the bowl. Leave a small vent open for steam to escape.
  • Microwave on HIGH for 2:15.
  • Be very careful removing the bowl from the microwave. It will be extremely hot and there will be steam. Use potholders here, it really helps.
  • Give everything a quick little stir, let them cool a minute or two (so you don't burn your tongue) and eat warm.
Bacon Broccoli Quiche | Our Paleo Life
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Broccoli Bacon Quiche {dairy-free, grain-free}

Course Breakfast, Main Course
Prep Time 35 minutes
Cook Time 45 minutes
Total Time 1 hour 20 minutes
Servings 12 slices
Calories 252.6kcal
Author Kendra Benson

Ingredients

Pie Crust

  • 1-1/2 cups Almond Flour
  • 1/4 cup Potato Starch
  • 1/4 cup Tapioca Starch
  • 1/2 tsp Maple Sugar or Coconut Sugar, but Maple Sugar blends better
  • 1/2 tsp Sea Salt
  • 3 Tbsp Vegetable Shortening or Grass-Fed Butter very cold or frozen
  • 1 Large Egg cold
  • 1 tsp Cold Water

Filling

  • 1/2 Yellow Onion diced
  • 1 clove Garlic minced
  • 1-1/2 cups Broccoli Florets I use frozen, it's easier to chop, chopped
  • 8 slices Uncured Bacon*
  • 1/2 cup Shredded Grass-Fed Cheddar Cheese ** optional, if primal
  • 8 Large Eggs
  • 1 cup Dairy-Free Milk we use Unsweetened Almond Milk
  • 1 Tbsp Potato Starch
  • 1/2 cup Nutritional Yeast
  • 1/4 cup + 1 Tbsp Hemp Hearts
  • 1 tsp Salt
  • 1/4 tsp Ground Black Pepper
  • Smoked Paprika for garnish

Instructions

Pie Crust

  • Combine the almond flour, potato starch, tapioca starch, sugar, and salt, whisking together until combined.
  • In the bowl of a food processor, pulse the shortening/butter with the flour mixture until the shortening/butter is pea sized and the mixture is dry and crumbly.
  • Add the remaining ingredients and pulse just until combined. Do not over-process or the dough will not be as flaky.
  • Place dough onto a piece of plastic wrap and form into a disc. Wrap tightly and refrigerate while preparing the filling.

Quiche

  • Preheat oven to 350°F.
  • While the crust is chilling, cut the bacon into small pieces (kitchen shears work perfectly for this). Cook the bacon in a large skillet until perfectly crispy, about 10 minutes.
  • Remove bacon from skillet with a slotted spoon and drain on a paper towel. Do not discard grease, keep it in the skillet.
  • Add the diced onions to the skillet. Saute for about 2 minutes and then add the minced garlic. Continue cooking for another 2 minutes and then add the chopped broccoli florets.
  • Cook the veggies until all are tender, about 3 minutes.
  • In a large bowl, scramble the eggs with a whisk or fork. Add in all remaining ingredients (except smoked paprika) and stir to combine. Set aside.
  • Remove the pie crust dough from the fridge. Place the between the 2 sheets of parchment paper and roll out to the diameter of your pie or tart pan. Gently place the crust in the pan and press up the sides of the pan. Pinch together and smooth to fill any holes or tears that form (the crust is forgiving, don't worry about it). Prick the bottom a few times with a fork.
  • Parbake the crust in the preheated oven for 10 minutes.
  • Remove from oven and add the broccoli mixture and crumbled bacon. Pour the egg mixture over the top and sprinkle on the paprika.
  • Bake in the preheated oven for 30-40 minutes, or until set in the center, not jiggly. Mine takes closer to 40 minutes because my oven doesn't get as hot as a normal oven.
  • Let cool about 10 minutes, slice, and serve. Or refrigerate and reheat one slice at a time (in the toaster oven at 350°F until heated through, or in the microwave for about 45 seconds per slice) or up to 1 week later.

Notes

  • You can replace the bacon with diced ham, and use saved bacon grease or avocado oil to cook the veggies. But seriously, bacon is the best in this.
  • We occasionally eat dairy, and sometimes add the cheese to this quiche. BUT, it's great without it too, so don't feel like you're missing out if you can't tolerate dairy. The cheese is not included in the Nutritional Facts.
Chocolate Chip Pancakes {grain-free; dairy-free}
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Paleo Pancakes with Cassava Flour {3 flavor variations}

These Paleo Pancakes are made with cassava flour and have 3 flavor variations. They're the perfect breakfast any day of the week.
Course Breakfast
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Calories 1702kcal
Author Kendra Benson

Ingredients

Strawberry Compote

  • 3 cups Strawberries hulled and roughly chopped, measured after chopping
  • 3/4 cup Honey
  • 2 Tbsp Lemon Juice
  • 1/2 tsp Pure Vanilla Extract

Plain Pancakes

  • 1-1/2 cups Cassava Flour Pancake Mix
  • 2 Eggs
  • 3 Tbsp Avocado Oil or melted Coconut Oil
  • 1 tsp Pure Vanilla Extract
  • 1 to 1-1/2 cups Plain Unsweetened Almond Milk or other dairy-free milk
  • 1 tsp Avocado Oil Mild flavored oil like avocado or coconut oil

Flavor Variations

  • 1/4 cup Strawberry Compote listed above
  • 1/2 cup Mini Chocolate Chips we prefer Enjoy Life Brand
  • 1/2 cup Blueberries frozen of fresh (chopped if too big)

Instructions

Strawberry Compote

  • Combine strawberries, honey, lemon juice, and vanilla in a medium saucepan and bring to a boil over medium-high heat. Lower heat to medium-low and gently simmer until the strawberries are soft and the syrup is thickened, about 15 minutes, stirring occasionally.
  • If the sauce thickens too much after it has cooled, whisk in a little water a time to get the desired consistency.

Pancakes

  • Combine all plain pancake ingredients, in a mixing bowl and whisk to combine until smooths and few lumps remain. Gently mix in one of the flavor variation ingredients and set aside. If the batter is too thick, add a little more milk at a time to get a regular pancake consistency (but not so thin that the pancakes don't hold their shape on the griddle).
  • Heat a griddle over medium-low heat. If you want crispy edges on your pancakes, add a little oil to the skillet, enough to coat the entire surface.
  • When the skillet (and oil) are hot, use a cookie scoop to add batter to the pan. This makes sure all your pancakes are uniform in size. We prefer mini-pancakes using a small (tablespoon-sized) scoop.
  • Cook until the edges start to look dry and a few bubbles form on the surface, about 1-2 minutes. Carefully flip and cook on the other side for another 1-2 minutes, or until browned and cooked through.
  • Serve warm, topped with additional strawberry compote, honey, or maple syrup. We like nut butter on our chocolate chip pancakes.
  • Store leftovers in an airtight container in the fridge for up to a week. Store in between sheets of parchment paper in a plastic zip-top bag (get as much air out of the bag as possible) in the freezer for up to 3 months.

Week 2 Meal Plan Lunches

Slowcooker Minestrone Soup
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Crockpot Paleo Minestrone Soup

Cook Time varies depending on if you use the slowcooker (6-8 hours) method or the Instant Pot (35 minutes).
Course Main Course
Servings 12
Calories 254kcal
Author Kendra Benson

Ingredients

  • 2 Tbsp Avocado or Olive Oil
  • 1 Yellow Sweet Potato diced
  • 1 cup Carrots diced
  • 2 Celery Stalks diced
  • 2 Zucchini Squash diced
  • 2 Shallots diced
  • 2 cloves Garlic minced
  • 28 oz Chicken or Vegetable Broth
  • 28 oz can Diced Tomatoes
  • 1/2 cup Frozen Spinach (no need to thaw) -or- 1 cup packed Fresh Spinach chopped
  • 2 Bay Leaves
  • 2 tsp Dried Oregano
  • 1 tsp Dried Basil
  • 1 tsp Dried Parsley
  • 1/4 tsp Cayenne Pepper
  • 1/4 tsp Sea Salt
  • 1-1/2 lb Ground Pork Sausage leave out for vegan option, cooked and crumbled

Instructions

Instant Pot (Electric Pressure Cooker) Method

  • Place the olive oil in the bottom of the Instant Pot. Add the prepared sweet potatoes, carrots, celery, zucchini, shallots, and garlic to the crock pot. Pour in the chicken/vegetable broth.
  • Add the entire can of diced tomatoes, oregano, basil, parsley, cayenne, salt, and crumbled pork.
  • Stir everything together and add the bay leaves. Put the lid on and turn to lock it in place, moving the vent to the "Sealing" position. Press the "Soup/Stew" button (it will start on it's own). When the cycle is complete, manually release the pressure. When all the pressure is released, carefully open the lid away from your face.
  • Add the spinach to the hot soup and let it wilt. Remove bay leaves before serving.
  • Store leftovers in the fridge for up to a week or freeze in individual portions for up to 6 months.

Crockpot (Slowcooker) Method

  • Place the olive oil in the bottom of a crock pot. Add the prepared sweet potatoes, carrots, celery, zucchini, shallots, and garlic to the crock pot. Pour in the chicken/vegetable broth.
  • Add the entire can of diced tomatoes, oregano, basil, parsley, cayenne, salt, and crumbled pork.
  • Stir everything together, add the bay leaves, cover, and cook on low for 6-8 hours (we prefer 8 hours). Add the spinach to the hot soup and let it wilt. Remove bay leaves before serving.
  • Store leftovers in the fridge for up to a week or freeze in individual portions for up to 6 months.
Takeout Orange Chicken {grain-free} by Our Paleo Life
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Takeout Orange Chicken {grain-free}

We love Chinese takeout, but it's basically impossible to find a place that doesn't use some bad ingredients. So we make it ourselves and not only does it lack grains, MSG, and some gross oils, it actually tastes better.
Course Main Course
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Author Kendra Benson

Ingredients

Sauce

  • 3/4 cup Chicken Broth
  • 1/2 cup Orange Juice freshly squeezed, preferred, otherwise pure juice with nothing added
  • 1/2 cup Honey
  • 1/3 cup White Vinegar
  • 1/4 cup Coconut Aminos
  • 2 Cloves Garlic minced
  • Zest of 1 Orange
  • 1/2 tsp Fresh Grated Ginger -or- 1/8 tsp Dried Ground Ginger
  • 1/4 tsp Fresh Ground Black Pepper
  • 1/4 tsp Crushed Red Pepper Flakes more for spicier sauce, leave out for mild
  • 1-1/2 Tbsp Tapioca or Arrowroot Starch
  • 1-1/2 Tbsp Cold Water

Chicken

  • 1-1/2 lbs Boneless Skinless Chicken Breasts or Tenderloins cut into bite-size pieces
  • 1 cup Otto's Cassava Flour lightly spooned and leveled
  • 2 Tbsp Potato Starch
  • 1 Tbsp Arrowroot or Tapioca Starch
  • 1/2 tsp Sea Salt
  • 1/4 tsp Ground Black Pepper
  • 1 Tbsp Avocado or Olive Oil
  • 1 Egg
  • 1 cup Water
  • Coconut Oil quantity depends on method of frying, for frying

Optional Garnishments

  • Toasted Sesame Seeds
  • Chives chopped
  • Crushed Red Pepper Flakes

Instructions

Sauce

  • Combine the 1-1/2 Tbsp water and 1-1/2 Tbsp Tapioca/Arrowroot starch until starch is dissolved. Set aside.
  • Combine all Sauce ingredients (except water and tapioca/arrowroot) in a medium saucepan over medium-high heat and whisk to combine. Bring to a boil and let gently boil until reduced by about half. The reduction is important, don't skip this step.
  • Remove from heat and stir in the water/starch mixture. Stir to combine. Sauce will thicken as it stands. Set aside until chicken is ready.

Chicken

  • While the sauce is cooking, cook the chicken.
  • In a large bowl, combine cassava flour, potato starch, arrowroot starch, salt, pepper, oil, and egg. Add about 3/4 of the water and stir to fully mix the batter until smooth. It should be thick enough to coat the chicken, not thin and runny. If it's too thick, add a little more water until you reach the right consistency.
  • Add the chicken pieces to the batter in the bowl and stir to coat all the pieces.
  • Deep-frying it the preferred method of cooking the chicken, but you can also cook them in a skillet. Skillet frying will be much messier (the oil will splatter) and some of the breading/batter will come off the chicken and stick to the pan.
  • To Deep-Fry (we use a FryDaddy): heat enough oil to keep the chicken from resting on the bottom. That is 4 cups for this particular fryer. When oil is hot, add the chicken pieces one at a time to keep them from sticking together. Cook until the are browned (not too dark) and no longer pink inside, about 4-5 minutes per batch. Remove chicken with a slotted spoon and drain on paper towels. Continue until all chicken is cooked.
  • To fry in a skillet: Heat 1" of coconut oil over medium-high heat (about 360°F if you want to be precise). Add the coated chicken pieces, one at a time to keep them from sticking, and cook in small batches, making sure not to overcrowd the skillet. Cook about 4-5 minutes, turning turning once, until golden brown. Remove chicken from oil and drain on paper towels. Continue until all chicken is cooked.

Serving Suggestions

  • Serving Option 1 (preferred): Serve the chicken and sauce separately, pouring the sauce over the chicken on each individual plate. This is best if you make a large batch and plan on having leftovers, as the chicken will reheat in the toaster oven nice and crispy and not get soppy from the sauce.
  • Serving Option 2: Combine sauce and chicken and toss to coat all chicken pieces evenly. This method works great if you plan on eating it all and not having leftovers. But we always make a big batch and have leftovers so we use Serving Option 1.
  • Serve over cauliflower rice (or real rice if your a rebel like me) with a side of some bright-colored veggies (broccoli is a kid-favorite around here). Garnish with sesame seeds, chives, and/or red pepper flakes, if desired.

Make-Ahead Directions

  • Make sauce and chicken as directed. Store separately in air-tight containers. Chicken can be refrigerated up to 1 week in the fridge and up to 6 months in the freezer. Sauce can be stored up to 1 week in the fridge.
  • To reheat (from frozen): Preheat oven to 425°F, place on a parchment- or foil-lined baking sheet, and bake for 12-14 minutes, flipping halfway through.
  • To reheat (from thawed): Preheat oven to 400°F, place on a parchment- or foil-lined baking sheet, and bake for 8-10 minutes, flipping halfway through.
  • To reheat the sauce, microwave on high for about 1 minute and stir to combine (it might separate a little), or heat in a saucepan over medium heat until not quite boiling. Whisk to combine (it can separate) and to keep smooth.
  • Serve as directed above.
Stuffed Peppers
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Paleo Stuffed Peppers

Course Main Course
Cuisine American, Mexican
Keyword mains, meat, peppers, stuffed
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 6
Calories 284kcal
Author Kendra Benson

Ingredients

  • 1 medium Yellow Onion
  • 2 cloves Garlic minced
  • 1 tsp Avocado Oil or Olive Oil + more for baking dish
  • 1 lb Grass-Fed Ground Beef or Bison
  • 1 Tbsp Ground Cumin
  • 2 tsp Dried Parsley
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Salt
  • Ground Black Pepper to taste
  • 1 (14.5 oz) can Diced Tomatoes
  • 1 (4 oz) can Diced Jalapenos or Mild Green Peppers Chiles drained
  • 1/2 can Black Olives drained and sliced
  • 3 large Bell Peppers halved and seeded

Instructions

  • Preheat the oven to 350°F.
  • Lightly oil a 9x13 glass baking dish with oil. Set aside.
  • In a large skillet, heat the 1 tsp olive oil over medium heat. Add the onions and garlic minced to the skillet and saute until the onions are translucent.
  • Add the ground bison/beef, cumin, parsley, paprika, salt, and pepper to the skillet and cook until the bison/beef is completely browned, breaking up with the back of a wooden spoon.
  • Stir in the can of tomatoes, drained jalapenos/chiles, and 1/2 of the olives until evenly combined. Remove from heat.
  • Using a large cookie scoop (easiest) or a spoon, scoop the meat mixture into the hollowed out pepper halves. sprinkle the remaining half of black olives on top of the stuffed peppers.
  • Place the peppers, cut side up, in the oiled baking dish. Bake in the preheated oven for 30 minutes.
  • Serve hot with a side of guacamole and ranch dressing (optional).
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Easy Pan-Fried Chicken Tenders {grain-free; dairy-free}

These fast and easy chicken tenders are kid-approved. Delicious all on their own or cut up in a salad, they make the perfect lunch or dinner.
Course Main Course
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 12 tenders
Calories 91kcal
Author Kendra Benson

Ingredients

  • 12 Chicken Tenders
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Smoked Paprika
  • 1 tsp Dried Parsley
  • 1 tsp Salt
  • 1 tsp Ground Black Pepper
  • 2 Tbsp Ghee or Grass-Fed Butter
  • 1 Tbsp Avocado Oil
  • Honey Mustard Dip -or-
  • Ranch Dressing (use this dip option for Whole30 compliance)

Instructions

  • Rinse chicken tenders and pat dry.
  • Sprinkle each herb/spice onto one side of the chicken tenders individually. How much you use is up to your personal preferences. We prefer to go light on the onion and garlic powders and heavy on the rest.
  • Heat the ghee/butter and oil in a large skillet over medium heat. Once hot, add the chicken, seasoned side down. Once you add them to the skillet, don't move them. Cook until the edges turn opaque and white, about 3-5 minutes.
  • While the chicken is in the skillet cooking, season the other side of them.
  • Once the edges are white, flip the chicken tenders and cook on the other side for another 3-5 minutes, or until completely cooked through and no pink remains. Thinner tenders will take closer to 3 minutes, while thicker ones will take longer.
  • Remove from the skillet and serve hot with a side of Honey Mustard or Ranch dipping sauce.
  • Leftovers can be stored in an airtight container in the fridge for up to a week. To reheat, add some more ghee/butter and oil to a skillet, slice the tenders into bite-size pieces, and pan-fry until crispy and heated through.

Addition Serving Suggestion

Bacon Balsamic Brussels Sprouts | Our Paleo Life
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Bacon Balsamic Brussels Sprouts

An often overlooked veggie due to it's "weirdness", Brussels sprouts are surprisingly delicious and the most-requested vegetable in our home. Why? Because I cook them in bacon and drizzle it with balsamic vinegar. Doesn't get much better than that.
Course Side Dish
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6
Calories 315kcal
Author Kendra Benson

Ingredients

  • 8 oz Bacon
  • 2-3 lbs Brussels Sprouts
  • 3/4 cup Dried Cranberries apple-juice sweetened
  • Splash Chicken or Vegetable Broth
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • 3/4 cup Balsamic Vinegar we love fruit balsamics**, especially pomegranate and raspberry

Instructions

  • Add the balsamic vinegar to a small saucepan. Turn the heat up to medium and let simmer until reduced by about half. Do this first and it should be done by the time the sprouts are ready.
  • Using kitchen shears (or a knife, but using shears is much easier), cut the bacon into small pieces, about 1/2".
  • Place the bacon in a large, cold skillet. Turn heat up to medium-high and cook the bacon, stirring occasionally so it doesn't burn.
  • While the bacon is cooking, cut the bottom off each sprout (where it connected to the stem), remove the outer leaves, and cut in half (or quarter them if they're big). Set aside.
  • When the bacon is almost done (not all the way crispy, but close), remove with a slotted spoon and drain on paper towels. Keep as much bacon grease in the pan as possible.
  • Add the Brussels sprouts to the pan with the bacon grease, reduce heat to medium, and stir to coat all sprouts with the bacon fat. If your bacon didn't product much fat, add more if you have any reserved from previously cooking bacon, or add a bit of olive oil. You just need enough to make sure the sprouts aren't cooking in a dry pan.
  • Place a lid on the pan, and let cook for 5 minutes. Remove lid, stir sprouts and add a splash of broth. Put the lid back on and cook for another 5 minutes.
  • Remove the lid again, stir and check to be sure the sprouts are fork-tender. If not, cook a bit longer until they are.
  • Add the cooked bacon bits, cranberries, salt, and pepper to the pan. Stir to combine everything.
  • Serve hot with the balsamic reduction poured over it.

Notes

  • For Whole30, leave out the cranberries and maybe use a non-fruit balsamic.
Caveboy Casserole | Our Paleo Life
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Caveboy Casserole

This is a grain-free spin on the classic cowboy casserole. Using corn-free cornbread as the topping, and perfectly seasoned ground beef mixed with sauteéd veggies as the base. This will quickly become a family favorite.
Course Main Course
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 8
Calories 571kcal
Author Kendra Benson

Ingredients

  • 2 lb Grass-Fed Ground Beef
  • 2 batches Taco Seasoning
  • 3 tsp Arrowroot Starch
  • 1 Tbsp Olive Oil optional
  • 1 large Yellow Onion diced
  • 2 Bell Peppers any color, diced
  • 3 Plum Tomatoes or one big Tomato, seeded and diced
  • 1 can Black Olives sliced
  • 1 small can Diced Green Chiles optional
  • 1 batch Paleo Cornbread leave out the honey

Instructions

  • Preheat the oven to 350°F.
  • In a large oven-safe skillet (preferably cast-iron), brown the beef completely, breaking up with the back of a wooden spoon. Remove the beef with a slotted spoon to a bowl and set aside.
  • In the same skillet you cooked the beef, add the olive oil (if there is not enough fat left over from the beef), then add the onions and peppers and stir-fry until translucent and fragrant, about 10 minutes.
  • Add the beef back into the skillet, along with ¾ of the olives and all of the tomatoes.
  • Combine the arrowroot starch and the Taco Seasoning then pour into the skillet and stir to combine everything.
  • Pour the prepared Cornbread batter over everything in the baking dish. Spread to cover evenly, all the way to the edges. Top with the remaining sliced olives and diced green chiles, if desired. I like to add the chiles to only half of the skillet so there is a mild side available.
  • Bake in the preheated oven for 35 minutes, or until cornbread is completely cooked through.
  • Serve with a dollop of grass-fed sour cream (for primal, not paleo).

Notes

NOTE about quantity: This makes a lot of food, enough for our family of 5 plus leftovers. Cut in half if you don't need that much.
Classic Mini Meatloaf Muffins {grain-free; dairy-free} by Our Paleo Life
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Classic Mini Meatloaf Muffins {grain-free; dairy-free}

Meatloaf is a great easy dinner to throw together, but it takes SO long to cook. These little muffins cook faster and anything mini is better by default.
Course Main Course
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 20 minis
Calories 135kcal
Author Kendra Benson

Ingredients

  • 2 lbs Ground Beef
  • 1 small Yellow Onion diced small
  • 2 Eggs
  • 1/3 cup Otto's Cassava Flour
  • 1/3 cup Paleo Balsamic Ketchup + more for topping/dipping
  • 2 Tbsp Yellow Mustard Sir Kensington's Dijon Mustard is great if you're not on a Whole30
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Preheat oven to 350°F.
  • In a large bowl, combine all ingredients and mix until evenly combined. Just get in there with your freshly washed hands, gross as it might feel. It's the most effective method.
  • Scoop out 1/3 cup of the meat mixture and roll it into a ball, then place it in a cup of a regular muffin pan. Repeat until all muffin cups are filled.
  • Pour a teaspoon or two of ketchup onto each meatloaf, spreading it to cover the entire top surface.
  • Bake in the preheated oven for 15-20 minutes, or until no longer pink inside. Use a large spoon to scoop the meatloaves out and onto a serving plate. Serve with extra ketchup, if desired.
  • Leftovers can be stored in the fridge for up to 1 week. They are best cut in half and reheated in the oven/toaster oven at 350°F until heated through (just a few minutes, not too long).

Notes

  • This recipe makes approximately 18-20 mini meatloaves, so unless you have 2 muffin tins, you will need to split this into 2 batches. You can place the second batch directly into the grease from the previous batch, but do clean out any grease leftover in cups that will be unused in the second batch.

Week 2 Meal Plan Dinners

Takeout Orange Chicken {grain-free} by Our Paleo Life
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Takeout Orange Chicken {grain-free}

We love Chinese takeout, but it's basically impossible to find a place that doesn't use some bad ingredients. So we make it ourselves and not only does it lack grains, MSG, and some gross oils, it actually tastes better.
Course Main Course
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Author Kendra Benson

Ingredients

Sauce

  • 3/4 cup Chicken Broth
  • 1/2 cup Orange Juice freshly squeezed, preferred, otherwise pure juice with nothing added
  • 1/2 cup Honey
  • 1/3 cup White Vinegar
  • 1/4 cup Coconut Aminos
  • 2 Cloves Garlic minced
  • Zest of 1 Orange
  • 1/2 tsp Fresh Grated Ginger -or- 1/8 tsp Dried Ground Ginger
  • 1/4 tsp Fresh Ground Black Pepper
  • 1/4 tsp Crushed Red Pepper Flakes more for spicier sauce, leave out for mild
  • 1-1/2 Tbsp Tapioca or Arrowroot Starch
  • 1-1/2 Tbsp Cold Water

Chicken

  • 1-1/2 lbs Boneless Skinless Chicken Breasts or Tenderloins cut into bite-size pieces
  • 1 cup Otto's Cassava Flour lightly spooned and leveled
  • 2 Tbsp Potato Starch
  • 1 Tbsp Arrowroot or Tapioca Starch
  • 1/2 tsp Sea Salt
  • 1/4 tsp Ground Black Pepper
  • 1 Tbsp Avocado or Olive Oil
  • 1 Egg
  • 1 cup Water
  • Coconut Oil quantity depends on method of frying, for frying

Optional Garnishments

  • Toasted Sesame Seeds
  • Chives chopped
  • Crushed Red Pepper Flakes

Instructions

Sauce

  • Combine the 1-1/2 Tbsp water and 1-1/2 Tbsp Tapioca/Arrowroot starch until starch is dissolved. Set aside.
  • Combine all Sauce ingredients (except water and tapioca/arrowroot) in a medium saucepan over medium-high heat and whisk to combine. Bring to a boil and let gently boil until reduced by about half. The reduction is important, don't skip this step.
  • Remove from heat and stir in the water/starch mixture. Stir to combine. Sauce will thicken as it stands. Set aside until chicken is ready.

Chicken

  • While the sauce is cooking, cook the chicken.
  • In a large bowl, combine cassava flour, potato starch, arrowroot starch, salt, pepper, oil, and egg. Add about 3/4 of the water and stir to fully mix the batter until smooth. It should be thick enough to coat the chicken, not thin and runny. If it's too thick, add a little more water until you reach the right consistency.
  • Add the chicken pieces to the batter in the bowl and stir to coat all the pieces.
  • Deep-frying it the preferred method of cooking the chicken, but you can also cook them in a skillet. Skillet frying will be much messier (the oil will splatter) and some of the breading/batter will come off the chicken and stick to the pan.
  • To Deep-Fry (we use a FryDaddy): heat enough oil to keep the chicken from resting on the bottom. That is 4 cups for this particular fryer. When oil is hot, add the chicken pieces one at a time to keep them from sticking together. Cook until the are browned (not too dark) and no longer pink inside, about 4-5 minutes per batch. Remove chicken with a slotted spoon and drain on paper towels. Continue until all chicken is cooked.
  • To fry in a skillet: Heat 1" of coconut oil over medium-high heat (about 360°F if you want to be precise). Add the coated chicken pieces, one at a time to keep them from sticking, and cook in small batches, making sure not to overcrowd the skillet. Cook about 4-5 minutes, turning turning once, until golden brown. Remove chicken from oil and drain on paper towels. Continue until all chicken is cooked.

Serving Suggestions

  • Serving Option 1 (preferred): Serve the chicken and sauce separately, pouring the sauce over the chicken on each individual plate. This is best if you make a large batch and plan on having leftovers, as the chicken will reheat in the toaster oven nice and crispy and not get soppy from the sauce.
  • Serving Option 2: Combine sauce and chicken and toss to coat all chicken pieces evenly. This method works great if you plan on eating it all and not having leftovers. But we always make a big batch and have leftovers so we use Serving Option 1.
  • Serve over cauliflower rice (or real rice if your a rebel like me) with a side of some bright-colored veggies (broccoli is a kid-favorite around here). Garnish with sesame seeds, chives, and/or red pepper flakes, if desired.

Make-Ahead Directions

  • Make sauce and chicken as directed. Store separately in air-tight containers. Chicken can be refrigerated up to 1 week in the fridge and up to 6 months in the freezer. Sauce can be stored up to 1 week in the fridge.
  • To reheat (from frozen): Preheat oven to 425°F, place on a parchment- or foil-lined baking sheet, and bake for 12-14 minutes, flipping halfway through.
  • To reheat (from thawed): Preheat oven to 400°F, place on a parchment- or foil-lined baking sheet, and bake for 8-10 minutes, flipping halfway through.
  • To reheat the sauce, microwave on high for about 1 minute and stir to combine (it might separate a little), or heat in a saucepan over medium heat until not quite boiling. Whisk to combine (it can separate) and to keep smooth.
  • Serve as directed above.
Stuffed Peppers
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Paleo Stuffed Peppers

Course Main Course
Cuisine American, Mexican
Keyword mains, meat, peppers, stuffed
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 6
Calories 284kcal
Author Kendra Benson

Ingredients

  • 1 medium Yellow Onion
  • 2 cloves Garlic minced
  • 1 tsp Avocado Oil or Olive Oil + more for baking dish
  • 1 lb Grass-Fed Ground Beef or Bison
  • 1 Tbsp Ground Cumin
  • 2 tsp Dried Parsley
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Salt
  • Ground Black Pepper to taste
  • 1 (14.5 oz) can Diced Tomatoes
  • 1 (4 oz) can Diced Jalapenos or Mild Green Peppers Chiles drained
  • 1/2 can Black Olives drained and sliced
  • 3 large Bell Peppers halved and seeded

Instructions

  • Preheat the oven to 350°F.
  • Lightly oil a 9x13 glass baking dish with oil. Set aside.
  • In a large skillet, heat the 1 tsp olive oil over medium heat. Add the onions and garlic minced to the skillet and saute until the onions are translucent.
  • Add the ground bison/beef, cumin, parsley, paprika, salt, and pepper to the skillet and cook until the bison/beef is completely browned, breaking up with the back of a wooden spoon.
  • Stir in the can of tomatoes, drained jalapenos/chiles, and 1/2 of the olives until evenly combined. Remove from heat.
  • Using a large cookie scoop (easiest) or a spoon, scoop the meat mixture into the hollowed out pepper halves. sprinkle the remaining half of black olives on top of the stuffed peppers.
  • Place the peppers, cut side up, in the oiled baking dish. Bake in the preheated oven for 30 minutes.
  • Serve hot with a side of guacamole and ranch dressing (optional).
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Easy Pan-Fried Chicken Tenders {grain-free; dairy-free}

These fast and easy chicken tenders are kid-approved. Delicious all on their own or cut up in a salad, they make the perfect lunch or dinner.
Course Main Course
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 12 tenders
Calories 91kcal
Author Kendra Benson

Ingredients

  • 12 Chicken Tenders
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Smoked Paprika
  • 1 tsp Dried Parsley
  • 1 tsp Salt
  • 1 tsp Ground Black Pepper
  • 2 Tbsp Ghee or Grass-Fed Butter
  • 1 Tbsp Avocado Oil
  • Honey Mustard Dip -or-
  • Ranch Dressing (use this dip option for Whole30 compliance)

Instructions

  • Rinse chicken tenders and pat dry.
  • Sprinkle each herb/spice onto one side of the chicken tenders individually. How much you use is up to your personal preferences. We prefer to go light on the onion and garlic powders and heavy on the rest.
  • Heat the ghee/butter and oil in a large skillet over medium heat. Once hot, add the chicken, seasoned side down. Once you add them to the skillet, don't move them. Cook until the edges turn opaque and white, about 3-5 minutes.
  • While the chicken is in the skillet cooking, season the other side of them.
  • Once the edges are white, flip the chicken tenders and cook on the other side for another 3-5 minutes, or until completely cooked through and no pink remains. Thinner tenders will take closer to 3 minutes, while thicker ones will take longer.
  • Remove from the skillet and serve hot with a side of Honey Mustard or Ranch dipping sauce.
  • Leftovers can be stored in an airtight container in the fridge for up to a week. To reheat, add some more ghee/butter and oil to a skillet, slice the tenders into bite-size pieces, and pan-fry until crispy and heated through.

Addition Serving Suggestion

Bacon Balsamic Brussels Sprouts | Our Paleo Life
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Bacon Balsamic Brussels Sprouts

An often overlooked veggie due to it's "weirdness", Brussels sprouts are surprisingly delicious and the most-requested vegetable in our home. Why? Because I cook them in bacon and drizzle it with balsamic vinegar. Doesn't get much better than that.
Course Side Dish
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6
Calories 315kcal
Author Kendra Benson

Ingredients

  • 8 oz Bacon
  • 2-3 lbs Brussels Sprouts
  • 3/4 cup Dried Cranberries apple-juice sweetened
  • Splash Chicken or Vegetable Broth
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • 3/4 cup Balsamic Vinegar we love fruit balsamics**, especially pomegranate and raspberry

Instructions

  • Add the balsamic vinegar to a small saucepan. Turn the heat up to medium and let simmer until reduced by about half. Do this first and it should be done by the time the sprouts are ready.
  • Using kitchen shears (or a knife, but using shears is much easier), cut the bacon into small pieces, about 1/2".
  • Place the bacon in a large, cold skillet. Turn heat up to medium-high and cook the bacon, stirring occasionally so it doesn't burn.
  • While the bacon is cooking, cut the bottom off each sprout (where it connected to the stem), remove the outer leaves, and cut in half (or quarter them if they're big). Set aside.
  • When the bacon is almost done (not all the way crispy, but close), remove with a slotted spoon and drain on paper towels. Keep as much bacon grease in the pan as possible.
  • Add the Brussels sprouts to the pan with the bacon grease, reduce heat to medium, and stir to coat all sprouts with the bacon fat. If your bacon didn't product much fat, add more if you have any reserved from previously cooking bacon, or add a bit of olive oil. You just need enough to make sure the sprouts aren't cooking in a dry pan.
  • Place a lid on the pan, and let cook for 5 minutes. Remove lid, stir sprouts and add a splash of broth. Put the lid back on and cook for another 5 minutes.
  • Remove the lid again, stir and check to be sure the sprouts are fork-tender. If not, cook a bit longer until they are.
  • Add the cooked bacon bits, cranberries, salt, and pepper to the pan. Stir to combine everything.
  • Serve hot with the balsamic reduction poured over it.

Notes

  • For Whole30, leave out the cranberries and maybe use a non-fruit balsamic.
Honey Mustard Sauce
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4-Ingredient Honey Mustard Sauce

This Paleo honey mustard sauce stores well in the fridge and is good on everything from chicken nuggets and tenders to salads.
Prep Time 5 minutes
Total Time 5 minutes
Servings 12 Tbsp
Calories 77.4kcal
Author Kendra Benson

Ingredients

  • 1/2 cup Paleo Lime Mayo or Chosen Foods Avocado Oil Mayo
  • 2 Tbsp Yellow Mustard
  • 2 Tbsp Honey
  • 1/2 Tbsp Fresh-Squeezed Lemon Juice

Instructions

  • Combine all ingredients together in a small bowl, mixing until smooth.
  • Refrigerate 30 minutes before serving to allow flavors to come together.
  • Keep stored in the refrigerator in an airtight container. Expires when your mayo expires (which is when your eggs expire if you're using homemade mayo).
Caveboy Casserole | Our Paleo Life
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Caveboy Casserole

This is a grain-free spin on the classic cowboy casserole. Using corn-free cornbread as the topping, and perfectly seasoned ground beef mixed with sauteéd veggies as the base. This will quickly become a family favorite.
Course Main Course
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 8
Calories 571kcal
Author Kendra Benson

Ingredients

  • 2 lb Grass-Fed Ground Beef
  • 2 batches Taco Seasoning
  • 3 tsp Arrowroot Starch
  • 1 Tbsp Olive Oil optional
  • 1 large Yellow Onion diced
  • 2 Bell Peppers any color, diced
  • 3 Plum Tomatoes or one big Tomato, seeded and diced
  • 1 can Black Olives sliced
  • 1 small can Diced Green Chiles optional
  • 1 batch Paleo Cornbread leave out the honey

Instructions

  • Preheat the oven to 350°F.
  • In a large oven-safe skillet (preferably cast-iron), brown the beef completely, breaking up with the back of a wooden spoon. Remove the beef with a slotted spoon to a bowl and set aside.
  • In the same skillet you cooked the beef, add the olive oil (if there is not enough fat left over from the beef), then add the onions and peppers and stir-fry until translucent and fragrant, about 10 minutes.
  • Add the beef back into the skillet, along with ¾ of the olives and all of the tomatoes.
  • Combine the arrowroot starch and the Taco Seasoning then pour into the skillet and stir to combine everything.
  • Pour the prepared Cornbread batter over everything in the baking dish. Spread to cover evenly, all the way to the edges. Top with the remaining sliced olives and diced green chiles, if desired. I like to add the chiles to only half of the skillet so there is a mild side available.
  • Bake in the preheated oven for 35 minutes, or until cornbread is completely cooked through.
  • Serve with a dollop of grass-fed sour cream (for primal, not paleo).

Notes

NOTE about quantity: This makes a lot of food, enough for our family of 5 plus leftovers. Cut in half if you don't need that much.
Classic Mini Meatloaf Muffins {grain-free; dairy-free} by Our Paleo Life
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Classic Mini Meatloaf Muffins {grain-free; dairy-free}

Meatloaf is a great easy dinner to throw together, but it takes SO long to cook. These little muffins cook faster and anything mini is better by default.
Course Main Course
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 20 minis
Calories 135kcal
Author Kendra Benson

Ingredients

  • 2 lbs Ground Beef
  • 1 small Yellow Onion diced small
  • 2 Eggs
  • 1/3 cup Otto's Cassava Flour
  • 1/3 cup Paleo Balsamic Ketchup + more for topping/dipping
  • 2 Tbsp Yellow Mustard Sir Kensington's Dijon Mustard is great if you're not on a Whole30
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Preheat oven to 350°F.
  • In a large bowl, combine all ingredients and mix until evenly combined. Just get in there with your freshly washed hands, gross as it might feel. It's the most effective method.
  • Scoop out 1/3 cup of the meat mixture and roll it into a ball, then place it in a cup of a regular muffin pan. Repeat until all muffin cups are filled.
  • Pour a teaspoon or two of ketchup onto each meatloaf, spreading it to cover the entire top surface.
  • Bake in the preheated oven for 15-20 minutes, or until no longer pink inside. Use a large spoon to scoop the meatloaves out and onto a serving plate. Serve with extra ketchup, if desired.
  • Leftovers can be stored in the fridge for up to 1 week. They are best cut in half and reheated in the oven/toaster oven at 350°F until heated through (just a few minutes, not too long).

Notes

  • This recipe makes approximately 18-20 mini meatloaves, so unless you have 2 muffin tins, you will need to split this into 2 batches. You can place the second batch directly into the grease from the previous batch, but do clean out any grease leftover in cups that will be unused in the second batch.
Crispy Bacon Broccoli {by Our Paleo Life}
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Crispy Bacon Broccoli

How do you make sure kids will eat all their broccoli and not feed it to the dog? Cook it in bacon, of course! This super simple side dish will get gobbled up in no time, guaranteed.
Course Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 6
Calories 93kcal
Author Kendra Benson

Ingredients

  • 6 cups Broccoli Florets bite-size
  • 3 Tbsp Bacon Fat
  • Sea Salt to taste

Instructions

  • In a large skillet (either non-stick or stainless is fine), melt the bacon fat over medium-high heat.
  • Add the broccoli and stir to coat all of it with the melted fat. Continue cooking, stirring occasionally to prevent burning and to cook evenly.
  • When some of the broccoli (not all) is crispy and browned, remove from heat and season with salt, to taste. Serve hot.
Paleo Chicken Nuggets with Honey Mustard Sauce | Our Paleo Life
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Paleo Chicken Nuggets with Honey Mustard Sauce

Course Main Course
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings 4
Calories 1316kcal
Author Kendra Benson

Ingredients

  • 3 Chicken Breasts boneless/skinless
  • ½ cup Unsweetened Shredded Coconut
  • ¼ cup Arrowroot Starch
  • 1 tsp Sea Salt
  • ½ tsp Ground Cinnamon
  • ½ tsp Chili Powder
  • 1 tsp Coconut Oil for cooking
  • Honey Mustard Dip

Instructions

  • Place the shredded coconut, arrowroot starch, salt, cinnamon, and chile powder in a gallon-size zip-top bag or large storage container with a tight-fitting lid. The plastic bag method is the least messy, so I highly suggest that. Seal it and give it a good shake to mix everything together. Set aside.
  • Using kitchen shears, trim any fat off the chicken and cut into bite-sized pieces.
  • Place all chicken pieces in the plastic bag, seal, and start shaking until all chicken pieces are coated. Set aside.
  • Heat a large skillet over medium-high heat. Add enough coconut oil to have a thin layer on the bottom, about a tablespoon or two, depending on your skillet size.
  • Using a slotted spoon, take chicken out of the bag and place in the skillet. Don't cook it all at once, add just enough so the pieces aren't touching. It takes me about 3-4 batches to cook them all.
  • Cook about 2-3 minutes, when the chicken is turning opaque and white about halfway up the sides. This may take longer depending on how big you cut them.
  • Using a wooden spatula, gently scrape/scoop the chicken to flip them over and continue cooking until they are cooked all the way through.
  • Remove and drain on a paper towel-lined plate.
  • Repeat steps 5-8 until all chicken is cooked. Serve with Honey Mustard Dip.
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Crock Pot Paleo Beef Stew

Course Main Course
Prep Time 10 minutes
Cook Time 8 hours
Total Time 8 hours 10 minutes
Servings 6
Calories 116kcal
Author Kendra

Ingredients

  • 1 Large Sweet Potato or equivalent Parsnips, peeled and cubed
  • 1 Medium Yellow Onion chopped
  • 5 Carrots sliced
  • 1 Bell Pepper any color, diced
  • 1-1/2 lbs Grass-Fed Beef Stew Meat cut into bite-size pieces
  • 3 cups Beef Broth
  • 2 tsp Oregano
  • 1/4 tsp Smoked Paprika
  • 1 tsp Dried Parsley
  • 1/2 tsp Sea Salt
  • 1/8 tsp Ground Black Pepper
  • 1 Tbsp Paleo Worcestershire Sauce

Instructions

  • Brown the stew meat in a skillet over medium-high heat. Don't cook it all the way through, just brown it on the outsides.
  • Place stew meat and all other ingredients in the crock pot, mixing to combine.
  • Cover and cook on LOW for 8-10 hours.

Week 3 Meal Plan

While the entire meal plan and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Week 3 Meal Plan Meal Plan

DayBreakfastLunchDinner
Day 15Eggs (fried or scrambled, your preference) & Asparagus Potato HashLeftover Beef StewChicken Broccoli Bake
Day 16Fiesta Eggs & Leftover Asparagus Potato HashLeftover Chicken Broccoli BakeBeefy Ratatouille (double batch)
Day 17Paleo Granola CrunchLeftover Beefy RatatouilleSweet & Sour Chicken w/ CauliRice
Day 18All-Day FrittataBreadless BLTsItalian Meatballs with Spaghetti Sauce & Mixed Greens Salad with Ranch Dressing
Day 19Leftover All-Day FrittataLeftover Meatballs & Mixed Greens SaladPaleo Pad Thai
Day 20Eggs in a Nest & Fresh FruitsLeftover Pad ThaiSloppy Joes w/ Waffles & Best Roasted Veggies
Day 21Paleo Waffles & Fresh FruitLeftover Sloppy Joes & Roasted VeggiesZuppa Toscana & Mixed Greens Salad

Meal Planning Prep Tips

  • If you didn’t make extra Grain-Free Chicken Nuggets in Week 2, make them in advance now. Freeze or refrigerate until ready to use.
  • The Asparagus Potato Hash can be made in advance to save time in the morning. It quickly reheats in a hot skillet.
  • Make granola a day or so in advance and store in a glass jar with a tight-fitting lid.
  • Bake All-Day Frittata in advance and reheat individual servings for breakfast as you need them for stress-free mornings.
  • When making Waffles for the Sloppy Joe’s, make extras for breakfast. They freeze and reheat well. It’s best to make at least 2 batches (approx 16 waffles) for the entire week.
  • Bake the meatballs earlier in the week and just reheat when ready to eat. Or at the very least, mix and roll them and store in the fridge until you’re ready to bake them.
  • Make condiments (ketchup & mayo, if you don’t have any leftover from the previous 2 weeks) in advance so they’re ready when you need them.
  • You should have enough Spaghetti Sauce left from Week 1. If not, make more early in the week.
  • Wash and cut all produce at the beginning of the week:
    • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
    • Peel/slice/dice all fruits and vegetables and store them in food storage containers in the refrigerator.
      • For Chicken Noodle Soup, Beef Stew, and Taco Salad ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting the night of.
    • Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
    • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Week 3 Meal Plan Shopping List

  • 2 lb Small Red Potatoes
  • 5 Sweet Potatoes
  • 1 sm Bunch Thin Asparagus
  • 4 heads Broccoli
  • 2 heads Cauliflower
  • 6 Bell Peppers
  • 8 Yellow Onions
  • 1 bunch Chives
  • 2 bulbs Garlic
  • 2 sm Zucchini Squash
  • 2 sm Eggplants
  • 15 Brussels Sprouts
  • 3 Beets
  • 1 Spaghetti Squash
  • 2 cups Sugar Snap Peas
  • 1 head Romaine Lettuce
  • 3 cups Baby Spinach
  • 2 bags Mixed Greens
  • 1” piece Fresh Ginger
  • 8 Plum Tomatoes
  • 1 large Tomato
  • Dill ​(fresh or freeze-dried)
  • 2 Limes
  • 1 pt Blueberries
  • Fruit of choice ​(breakfast 1 day)
  • Pineapple​ (can be fresh or frozen)
  • Ghee
  • 4 dozen Eggs
  • 2 Unsweetened Almond Milk
  • Grated Parmesan ​(optional, for primal)
  • Fresh Mozzarella ​(optional, for primal)
  • 2 lb Bacon
  • 4 lb Chicken Thighs
  • 5 lb Ground Beef
  • 3 lb Chicken Tenders
  • 1 lb Ground Chorizo
  • 3 lb Jimmy Dean Sausage
  • Salt
  • Pepper
  • Garlic Powder
  • Oregano
  • Basil
  • Parsley
  • Cinnamon
  • Allspice
  • Pure Vanilla Extract
  • Dried Minced Onions
  • Italian Seasoning
  • Crushed Red Pepper Flakes
  • 1 Bay Leaf
  • 1/2 c Avocado Oil
  • 2 ​(8 oz)​ cans Tomato Sauce
  • 4 ​(6 oz)​ cans Tomato Paste
  • 1 can Full-Fat Coconut Milk
  • Rice Vinegar
  • Coconut Aminos
  • White Vinegar
  • 2 cups Balsamic Vinegar
  • Coconut Oil
  • Maple Syrup
  • Honey
  • 8 cups Chicken Broth
  • 1 cup Almonds
  • 1 cup Pecans
  • 1/2 cup Cashews
  • 1/2 cup Coconut Flakes
  • 1/2 cup Shredded Coconut
  • 1/3 cup Hemp Hearts
  • 1/2 cup Dried Blueberries
  • 2 1/2 cups Cassava Flour
  • Potato Starch
  • Arrowroot or Tapioca Starch
  • Pork Panko ​(or pork rinds)
  • 3 cups Almond Flour
  • Coconut Flour
  • Maple or Coconut Sugar
  • Nut or Sunflower Butter

Week 3 Meal Plan Breakfasts

Asparagus Potato Hash {by Our Paleo Life}
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Asparagus Potato Hash

Asparagus, white potatoes, and bacon combine to make an easy and delicious side dish that's paleo and Whole30, and is great for post-workout carbs.
Course Side Dish
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6
Calories 190kcal
Author Kendra Benson

Ingredients

  • 1/2 lb Bacon cut into 1/4" bits
  • 3 cups Red or White Potatoes diced into 1/4" - 1/2" cubes
  • 1/2 bundle Skinny Asparagus
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Snap the ends off the asparagus and discard, then cut into 1" pieces. Set aside.
  • Heat a large skillet over medium-high heat. I prefer to use my CastLite pan, but a regular cast iron pan would be great.
  • Add the bacon pieces and cook until crispy, then remove with a slotted spoon to bowl and set aside. Leave the grease in the pan.
  • In the same skillet, add the diced potatoes. Reduce heat to medium. Stir to coat all the potatoes with the bacon fat. Let the potatoes sit for a few minutes, season with salt and pepper, and then stir. Continue cooking, stirring occasionally, until the potatoes are about 75% done.
  • Add the asparagus to the skillet and stir to combine with the potatoes. Continue cooking until potatoes are soft and asparagus is done (about 5-10 minutes).
  • Remove from heat and stir in the reserved bacon bits. Taste and add more salt and pepper, if desired. Serve hot.
  • This dish reheats great in a skillet and is actually best if you make it a day in advance (though it's not required).
Best Breakfast {by Our Paleo Life}
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Fiesta Scrambled Eggs

Spice up your boring breakfast with flavorful sauteed peppers and onions, and a sprinkle of fresh chives. These are the easiest and tastiest scrambled eggs.
Course Breakfast
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4
Calories 214kcal
Author Kendra Benson

Ingredients

  • 2 Tbsp Olive Oil divided
  • 1/2 Red Bell Pepper diced
  • 1/2 Yellow Onion diced
  • Handful Chives chopped
  • 8 large Eggs
  • Sea Salt to taste
  • Ground Black Pepper to taste
  • Country Potatoes recipe below

Instructions

  • Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add diced peppers and onions and saute until soft and translucent. Remove from skillet and set aside.
  • Heat remaining tablespoon olive oil in the same skillet. Add the eggs and scramble while they cook. Add in the chives and sauteed peppers and onions before the eggs cook completely. Continue scrambling until the eggs are cooked through.
  • Sat and pepper to taste, serve right away with Fiesta Scrambled Eggs (recipe below).
Nutty Granola | Our Paleo Life
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Paleo Granola Crunch

This is be crunchiest best grain-free granola I've had. While you can douse this granola in either coconut milk or almond milk, chocolate almond milk is actually our family's preference. Topped with fresh berries, this is my favorite non-egg breakfast. And maybe my favorite late-night snack.
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 614kcal
Author Kendra Benson

Ingredients

  • 1 cup Almonds roughly chopped
  • 1 cup Pecans roughly chopped
  • 1/2 cup Cashews roughly chopped
  • 1/2 cup Unsweetened Coconut Flakes
  • 1/2 cup Unsweetened Shredded Coconut
  • 1/3 cup Hemp Hearts
  • 1/2 cup Dried Fruit I use blueberries, optional
  • 2 tsp Vanilla Extract
  • 1/2 tsp Sea Salt
  • 1 tsp Cinnamon
  • 1/2 cup Raw Honey
  • Fresh berries for serving
  • Non-Dairy Milk coconut, almond, hemp, etc, for serving

Instructions

  • Preheat oven to 350°F. Line a rimmed 13x18 baking sheet with parchment paper or a properly-sized silicone mat. Set aside.
  • Combine all ingredients except honey in a large bowl. Stir to evenly combine everything.
  • Add the honey to the nut mixture. Evenly stir it all in, coating everything evenly.
  • Pour the mixture onto the prepared baking sheet. Make sure to scrape everything out, the hemp hearts tend to stick to the bowl and spoon and you don't want to waste those little guys.
  • Bake in the preheated oven for 10-20 minutes, stirring once or twice after 10 minutes. Check periodically after 10 minutes to make sure it's not burning. My oven's sweet spot is 16-17 minutes, stirring twice after the 10 minute mark. You'll notice the granola is an overall rich, golden color when it's done.
  • Remove from oven, stir, and let cool completely on a wire rack. It will harden as it cools. Break up into bite-size pieces and store in an airtight container for up to one week to preserve the crunchiness.
  • Serve with fresh berries and non-dairy milk. Chocolate almond milk is our favorite.
All Day Frittata | Our Paleo Life
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All Day Frittata

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 6 -8
Calories 412kcal
Author Kendra

Ingredients

  • 1 Sweet Potato shredded
  • 1 Yellow Onion small
  • 1 Tbsp Avocado Oil
  • 1 lb Breakfast Sausage or Chorizo. Make sure to read the label and get one that doesn't sneak sugar in it
  • 12 Eggs

Instructions

  • Preheat the oven to 350F.
  • Lightly grease a 9x13 glass baking dish.
  • Place your shredded sweet potatoes in the bottom of the dish.
  • Heat the coconut oil in a large skillet over medium-high heat. Saute the onions until they are translucent.
  • Add the sausage to the pan with the onions and cook all the way through, breaking it up with the back of a wooden spoon as it browns.
  • Evenly pour the sausage mixture into the baking dish over the sweet potatoes.
  • Whisk the eggs and then evenly pour them on top of the sausage.
  • Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for 15 minutes more.
  • Serve with your favorite salsa and guacamole!

Week 3 Meal Plan Lunches

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Crock Pot Paleo Beef Stew

Course Main Course
Prep Time 10 minutes
Cook Time 8 hours
Total Time 8 hours 10 minutes
Servings 6
Calories 116kcal
Author Kendra

Ingredients

  • 1 Large Sweet Potato or equivalent Parsnips, peeled and cubed
  • 1 Medium Yellow Onion chopped
  • 5 Carrots sliced
  • 1 Bell Pepper any color, diced
  • 1-1/2 lbs Grass-Fed Beef Stew Meat cut into bite-size pieces
  • 3 cups Beef Broth
  • 2 tsp Oregano
  • 1/4 tsp Smoked Paprika
  • 1 tsp Dried Parsley
  • 1/2 tsp Sea Salt
  • 1/8 tsp Ground Black Pepper
  • 1 Tbsp Paleo Worcestershire Sauce

Instructions

  • Brown the stew meat in a skillet over medium-high heat. Don't cook it all the way through, just brown it on the outsides.
  • Place stew meat and all other ingredients in the crock pot, mixing to combine.
  • Cover and cook on LOW for 8-10 hours.
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Chicken Broccoli Bake

Course Main Course
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4
Calories 698kcal
Author Kendra Benson

Ingredients

  • 2 heads Broccoli cut into florets
  • 1 large Sweet Potato peeled and cut into bite-size cubes
  • 6 Chicken Thighs I prefer mine boneless, skinless
  • 1/2 cup Avocado or Olive Oil
  • 1 1/2 tsp Garlic Powder
  • 1/2 tsp Oregano
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Preheat oven to 375°F. Place chicken, broccoli, and sweet potato cubes in a 9×13 glass baking dish. Drizzle olive oil over them and stir to evenly coat.
  • Spread out the chicken evenly in the dish and spread the veggies around and on top of the chicken evenly. Sprinkle the garlic powder, oregano, salt, and pepper on top.
  • Bake in preheated oven for 45 minutes, uncovered. Remove from oven and let chicken rest a few minutes before serving to keep the juices inside.
Beefy Ratatouille | Our Paleo Life
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Beefy Ratatouille

Not nearly as time-intensive as the beautiful dish made in the animated film, but just as delicious, if not more so. The addition of ground beef makes this a hearty meal that will fill tummies and make everyone happy.
Course Main Course
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 441kcal
Author Kendra Benson

Ingredients

  • 1 lb Grass-Fed Ground Beef
  • 3 Tbsp Ghee or Grass-Fed Butter
  • 1 Yellow Onion halved and thinly sliced
  • 4 Garlic Cloves peeled and thinly sliced
  • 1 small Eggplant about 3 cups, cut into 1/2-inch pieces
  • 1 small Zucchini cut into small cubes
  • 1 Red Bell Pepper cut into slivers
  • 4 Plum Tomatoes about 1-1/4 cups, coarsely chopped
  • 1 tsp Sea Salt
  • 1 tsp Dried Basil
  • 1 8 oz can Tomato Sauce
  • Fresh Ground Black Pepper to taste

Instructions

  • In a large skillet of medium heat, melt the ghee/butter. Add the ground beef, onion, and garlic and cook until the beef is browned and the onions have softened, about 8-10 minutes. Break up the beef with the back of a wooden spoon while cooking.
  • Add the eggplant and cook, stirring occasionally, for about 8 minutes or until the eggplant has softened.
  • Stir in the zucchini, bell pepper, tomatoes, salt, and basil and cook over medium heat, stirring occasionally, for 10-15 minutes or until the vegetables are tender. Stir in the tomato sauce and add black pepper to taste.
  • Serve hot. If primal or you can tolerate dairy, I highly recommend adding a little grass-fed mozzarella and/or Parmesan on top as well.

Notes

This recipe is smallish for our family, and we need to double it to have enough for all 5 of us with some leftovers. However, you will need 2 skillets to do that, or make 2 batches back-to-back.
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Breadless BLT

Prep Time 3 minutes
Total Time 3 minutes
Servings 1
Calories 193kcal
Author Kendra

Ingredients

  • 2 Leaves Romaine Lettuce
  • 2 slices of Tomato
  • 2-3 pieces Bacon more is always better with bacon, cooked
  • Paleo Mayo

Instructions

  • Rinse and dry the romaine leaves.
  • Slice the tomato slices in half, so you have two half-circles.
  • Slice the bacon into smaller strips or leave whole (personal preference, I slice mine)
  • Slather some mayo on the romaine leaves. Layer the bacon and tomato on top of that.
  • Fold up and eat. Yum!
Paleo Pad Thai
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Paleo Pad Thai

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 -6
Author Kendra

Ingredients

  • 4 Tbsp Lime Juice about 2 limes
  • 2-3 cloves Garlic minced
  • 1 tsp Crushed Red Pepper Flakes
  • 1 Tbsp Coconut Aminos of gluten-free soy sauce
  • 1 piece " of Fresh Ginger finely chopped
  • 1 tsp Rice Vinegar
  • 1/2 cup Sunflower Butter like Sunbutter
  • 1/2 cup Coconut Milk canned, shaken to combine
  • 4 large Eggs
  • 4 tsp Coconut Aminos of gluten-free soy sauce
  • Coconut Oil for cooking/frying
  • 1 medium Onion thinly sliced
  • 2 cups Sugar Snap Peas thinly sliced lengthwise
  • 4 cups cooked Spaghetti Squash I used 1 whole squash, shredded
  • 2 lbs Chicken Thighs preferably grilled, cooked , diced

Instructions

  • Place all the ingredients from 4 Tbsp Lime Juice all the way to 1/2 cup Sunflower Butter in a food processor or blender and pulse until well blended and smooth.
  • Scrape down the sides of the bowl with a rubber spatula, then add the coconut milk. Pulse until it’s blended and smooth. Set aside. This is your sauce for the Thai Recipe.
  • Crack the eggs into a bowl, and scramble them with the coconut aminos.
  • Heat a large skillet over medium-high heat, about 3 minutes. Add 4 teaspoons of coconut oil to the skillet, and when it’s melted, pour in the eggs and let them spread like a pancake. Reduce the heat to medium and cover with a lid, letting the eggs cook until they’re set and beginning to brown on the bottom, about 3-4 minutes.
  • Flip and lightly brown the other side. Remove the eggs from the pan and cut into strips with a sharp knife. Alternately, you could just scramble the eggs.
  • Using the same pan, increase heat to medium-high and add 2 teaspoons of coconut oil. Sauté the onion and sugar snap peas, stirring with a wooden spoon, until they’re crisp-tender. I prefer mine more tender than crisp.
  • Add the spaghetti squash, chicken, and cooked egg to the pan and, stirring with a wooden spoon, cook until heated through, about 3 minutes.
  • Add the thai sauce to the pan and mix until everything is well-blended and hot.
  • Spoon onto plates and sprinkle with crushed cashews (or peanuts if you're being bad) and quirt with a lime wedge for a complete thai recipe.
Sloppy Joes {by Our Paleo Life}
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Sloppy Joe’s

Traditionally made with brown sugar, this paleo version relies on the natural sweetness of tomatoes and maybe a bit of coconut sugar if you prefer. Piled on top of paleo waffle, this is about as perfect a comfort food as you can get.
Course Main Course
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 6 servings
Calories 465kcal
Author Kendra Benson

Ingredients

  • 2 lbs Grass-Fed Ground Beef
  • 1/2 Yellow Onion chopped
  • 1/2 Bell Pepper any color, chopped
  • 1 tsp Garlic Powder
  • 2 tsp Yellow Mustard
  • 1 1/2 cup Paleo Balsamic Ketchup for Whole30, make the ketchup without honey
  • 2 Tbsp Coconut Sugar optional, leave out for Whole30
  • Sea Salt to taste
  • Ground Black Pepper to taste
  • Paleo Waffles optional, leave out for Whole30

Instructions

  • In a large skillet over a medium flame, cook the ground beef, onion, and bell pepper until the beef is completely browned and the veggies have softened.
  • Stir in the garlic powder, mustard, ketchup, and coconut sugar until evenly combined.
  • Reduce heat to medium-low and simmer for 10-20 minutes, or until thickened and spoonable. Season with salt and pepper to taste.
  • Serve in a bowl (for Whole30) or open-faced over a single waffle (our non-Whole30 preferred method of eating this dish).
Best Roasted Veggies - Our Paleo Life
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Best Roasted Veggies

Course Side Dish
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 6
Calories 205kcal
Author Kendra Benson

Ingredients

  • 2 small Broccoli Heads cut into florets
  • 1 head Cauliflower cut into florets
  • 2 Sweet Potatoes cut into 1/2" chunks
  • 12-15 Brussel Sprouts stems cut off, halved
  • 2-3 Beets diced
  • 1 entire bulb Garlic separated and cloves peeled
  • Olive Oil
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Preheat the oven to 400F.
  • Line a large baking pan with parchment paper (not foil).
  • Place all veggies on the prepared baking sheet/jelly roll pan. Pour some olive oil evenly over the veggies (don't drench them, just a light coating).
  • Salt and pepper to taste, then mix everything together to evenly coat everything with the oil, salt, and pepper.
  • Place pan in the oven on the middle rack and roast for 50-60 minutes, stirring veggies 2-3 times.
  • You'll know they're done when the edges are crispy and brown and it smells amazing!

Week 3 Meal Plan Dinners

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Chicken Broccoli Bake

Course Main Course
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4
Calories 698kcal
Author Kendra Benson

Ingredients

  • 2 heads Broccoli cut into florets
  • 1 large Sweet Potato peeled and cut into bite-size cubes
  • 6 Chicken Thighs I prefer mine boneless, skinless
  • 1/2 cup Avocado or Olive Oil
  • 1 1/2 tsp Garlic Powder
  • 1/2 tsp Oregano
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Preheat oven to 375°F. Place chicken, broccoli, and sweet potato cubes in a 9×13 glass baking dish. Drizzle olive oil over them and stir to evenly coat.
  • Spread out the chicken evenly in the dish and spread the veggies around and on top of the chicken evenly. Sprinkle the garlic powder, oregano, salt, and pepper on top.
  • Bake in preheated oven for 45 minutes, uncovered. Remove from oven and let chicken rest a few minutes before serving to keep the juices inside.
Beefy Ratatouille | Our Paleo Life
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Beefy Ratatouille

Not nearly as time-intensive as the beautiful dish made in the animated film, but just as delicious, if not more so. The addition of ground beef makes this a hearty meal that will fill tummies and make everyone happy.
Course Main Course
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 441kcal
Author Kendra Benson

Ingredients

  • 1 lb Grass-Fed Ground Beef
  • 3 Tbsp Ghee or Grass-Fed Butter
  • 1 Yellow Onion halved and thinly sliced
  • 4 Garlic Cloves peeled and thinly sliced
  • 1 small Eggplant about 3 cups, cut into 1/2-inch pieces
  • 1 small Zucchini cut into small cubes
  • 1 Red Bell Pepper cut into slivers
  • 4 Plum Tomatoes about 1-1/4 cups, coarsely chopped
  • 1 tsp Sea Salt
  • 1 tsp Dried Basil
  • 1 8 oz can Tomato Sauce
  • Fresh Ground Black Pepper to taste

Instructions

  • In a large skillet of medium heat, melt the ghee/butter. Add the ground beef, onion, and garlic and cook until the beef is browned and the onions have softened, about 8-10 minutes. Break up the beef with the back of a wooden spoon while cooking.
  • Add the eggplant and cook, stirring occasionally, for about 8 minutes or until the eggplant has softened.
  • Stir in the zucchini, bell pepper, tomatoes, salt, and basil and cook over medium heat, stirring occasionally, for 10-15 minutes or until the vegetables are tender. Stir in the tomato sauce and add black pepper to taste.
  • Serve hot. If primal or you can tolerate dairy, I highly recommend adding a little grass-fed mozzarella and/or Parmesan on top as well.

Notes

This recipe is smallish for our family, and we need to double it to have enough for all 5 of us with some leftovers. However, you will need 2 skillets to do that, or make 2 batches back-to-back.
Paleo Sweet & Sour Chicken {grain-free; refined-sugar-free}
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Sweet & Sour Chicken

Course Main Course
Author Kendra Benson

Ingredients

Chicken

  • 2-3 lbs Boneless Skinless Chicken Breasts or Tenderloins
  • 1-3/4 cups Otto's Cassava Flour lightly spooned and leveled
  • 1/4 cup Potato Starch
  • 2 Tbsp Arrowroot or Tapioca Starch
  • 1/2 tsp Sea Salt
  • 1/4 tsp Ground Black Pepper
  • 2 Tbsp Avocado Oil or Olive Oil
  • 1 Eggs
  • 2 cups Water
  • Coconut Oil for frying
  • 2 Bell Peppers any color
  • 1 Yellow Onion

Sweet & Sour Sauce

  • 3/4 cups Water divided
  • 3/4 cup Honey
  • 1/2 cup White Vinegar
  • 1/2 cup Pineapple Chunks fresh or frozen, not canned
  • 1/4 cup Paleo Balsamic Ketchup
  • 1/4 cup Tapioca Starch

Instructions

  • Cut the peppers, onions, and chicken into bite-size pieces. Set aside. If using frozen pineapple, thaw and put it in a blender or food processor and puree until smooth. Set aside.
  • In a medium saucepan over medium-high heat, combine 3/4 cup of the water, honey, vinegar, pureed pineapple and juice, and ketchup. Bring to a boil and then turn off the heat.
  • In a separate small bowl, combine the 1/4 cup tapioca starch and the remaining 1/4 cup cold water and stir to combine. Slowly pour into the sauce, stirring until the mixture thickens. Set aside.
  • While the sauce is coming to a boil, in a large skillet, saute the peppers over medium heat until they are just slightly tender, but still crunchy. Remove and set aside.
  • In a large bowl, combine cassava flour, potato starch, arrowroot starch, salt, pepper, oil, and egg. Add the water 1/2 cup at a time and stir to fully mix the batter until smooth. It should be thick enough to coat the chicken, not thin and runny. You may not need all the water.
  • Add the chicken pieces to the batter in the bowl and stir to coat all the pieces.
  • In the same skillet you used for the veggies, heat 1" of coconut oil over medium-high heat (about 360°F if you want to be precise). Time to get messy. Using your fingers, add the coated chicken pieces (one at a time) and cook in small batches, making sure not to overcrowd the skillet. Cook about 4-5 minutes, turning turning once, until golden brown. Remove chicken from oil and drain on paper towels.
  • Combine cooked peppers, onions, and chicken in a large serving bowl or platter, and pour the warm sweet and sour sauce over the top, stirring slightly to coat all pieces.
  • Serve over white rice (this is not paleo) or riced cauliflower.

Make In Advance

  • To make this meal in advance, cook all the chicken as directed. Line a baking sheet with parchment paper and set the cooked chicken pieces in a single layer. Freeze until solid and then transfer to an air-tight bag and freeze up to 6 months. Alternately, refrigerate up to 1 week in an airtight container.
  • Cook the sauce as directed. Store the sauce in a glass jar in the fridge until ready to use, do not pour over chicken until ready to eat. To reheat the sauce, microwave on high for about 1 minute and stir to combine (it might separate a little), or heat in a saucepan over medium heat until not quite boiling. Whisk to keep smooth.

To reheat:

  • (from frozen) Preheat oven to 425°F, place on a parchment- or foil-lined baking sheet, and bake for 12-14 minutes, flipping halfway through..
  • (from thawed) Preheat oven to 400°F, place on a parchment- or foil-lined baking sheet, and bake for 8-10 minutes, flipping halfway through.
Grain-Free Italian Meatballs {paleo; primal}
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Italian Meatballs

Course Main Course
Cuisine Italian
Prep Time 15 minutes
Cook Time 20 minutes
Servings 8
Calories 361kcal
Author Kendra Benson

Ingredients

  • 1 lb Ground Beef
  • 1 lb Ground Pork Sausage we use Jimmy Dean
  • 2 large Eggs
  • 1 Tbsp + 1 tsp Dried Minced Onions
  • 1/3 cup Pork Panko finely ground pork rinds
  • 3 cloves Garlic minced
  • 1-1/2 tsp Salt
  • 1 tsp Ground Black Pepper
  • 1 tsp Italian Seasoning
  • 3 Tbsp Grated Parmesan Cheese fresh, not shelf stable (optional, omit for dairy-free)
  • 1-2 cups Paleo Spaghetti Sauce
  • Fresh Mozzarella optional, omit for dairy-free

Instructions

  • Preheat oven to 425°F. Line a rimmed baking sheet with foil and set aside.
  • Combine all ingredients, except spaghetti sauce and mozzarella, in a large bowl. Combine (with a spoon or your hands) until completely combined and evenly mixed.
  • Using a small cookie scoop (approx. 1 Tbsp in volume), scoop the meatball mixture into balls and roll to smooth with your hands. Place on the prepared baking sheet, almost but not quite touching.
  • Bake in the preheated oven for 15-18 minutes, or until cooked through (if you press down on them, they will feel firm, not squishy).
  • Remove from oven and transfer meatballs (with a slotted spoon) to an 8x8 baking dish. Cover with spaghetti sauce and add mozzarella on top (if using). Put back in the oven and bake, uncovered, until sauce is heated through and cheese is melted and slightly browned, about 5 minutes.
  • Serve hot with a side salad. Leftovers can be stored in an airtight container for up to a week.
Paleo Spaghetti Sauce | Our Paleo Life
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Paleo Spaghetti Sauce

Course Main Course
Cook Time 1 hour 30 minutes
Author Kendra Benson

Ingredients

  • 2 lb Ground Meat Beef, Italian Sausage, Turkey, Bison, etc.
  • 1 Yellow Onion diced
  • 3 cloves Garlic minced
  • 1 (15 oz) can Tomato Sauce
  • 2 (14 oz) can Diced Tomatoes drained, juice reserved
  • 1 (6 oz) can Tomato Paste
  • 1 Tbsp Dried Basil
  • 1 tsp Dried Oregano
  • 2-1/2 Tbsp Garlic Powder
  • 2 Tbsp Onion Powder
  • 1 Tbsp Italian Seasoning
  • 1-2 tsp Sea Salt start with 1 tsp, add more if you like it saltier

Instructions

  • In a large saucepan over medium-high heat, brown the ground meat until cooked through. Drain excess fat.
  • Reduce heat to medium and add diced onion and garlic to the meat. Cook until onions are slightly translucent, about 5 minutes.
  • Add tomato sauce, diced tomatoes, and tomato paste and stir to mix well.
  • Add basil, oregano, garlic powder, onion powder, Italian seasoning, and salt. Stir well to combine.
  • Reduce heat to Low, cover, and let simmer for about 1 hour. If you can wait 2 hours, that’s even better. The flavors will mix together even more.
  • If your sauce is too thick, you can add some of that reserved juice from the diced tomatoes. I found that I didn’t need to but it’s a personal preference.
  • Serve over Zucchini Noodles for the perfect Paleo Spaghetti.
Paleo Ranch Dressing | Our Paleo Life
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Paleo Ranch Dressing

Prep Time 3 minutes
Total Time 3 minutes
Servings 1 cup
Calories 61kcal
Author Kendra Benson

Ingredients

  • 1/2 cup Paleo Lime Mayo
  • 1/2 cup Full-Fat Coconut Milk canned
  • 1/2 tsp Apple Cider Vinegar
  • 1 clove Garlic
  • Salt to taste
  • Ground Black Pepper to taste
  • 2 Tbsp Fresh Dill or freeze-dried

Instructions

  • Combine the mayo and coconut milk, whisk together until smooth and there are no lumps. Add apple cider vinegar and whisk to combine.
  • Crush the garlic clove with a little bit of salt to form a paste. Add to the mayo mixture with some pepper and whisk to combine. Add in the dill and stir to combine.
  • Refrigerate for at least an hour before using to let thicken up and allow flavors to meld.
Paleo Pad Thai
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Paleo Pad Thai

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 -6
Author Kendra

Ingredients

  • 4 Tbsp Lime Juice about 2 limes
  • 2-3 cloves Garlic minced
  • 1 tsp Crushed Red Pepper Flakes
  • 1 Tbsp Coconut Aminos of gluten-free soy sauce
  • 1 piece " of Fresh Ginger finely chopped
  • 1 tsp Rice Vinegar
  • 1/2 cup Sunflower Butter like Sunbutter
  • 1/2 cup Coconut Milk canned, shaken to combine
  • 4 large Eggs
  • 4 tsp Coconut Aminos of gluten-free soy sauce
  • Coconut Oil for cooking/frying
  • 1 medium Onion thinly sliced
  • 2 cups Sugar Snap Peas thinly sliced lengthwise
  • 4 cups cooked Spaghetti Squash I used 1 whole squash, shredded
  • 2 lbs Chicken Thighs preferably grilled, cooked , diced

Instructions

  • Place all the ingredients from 4 Tbsp Lime Juice all the way to 1/2 cup Sunflower Butter in a food processor or blender and pulse until well blended and smooth.
  • Scrape down the sides of the bowl with a rubber spatula, then add the coconut milk. Pulse until it’s blended and smooth. Set aside. This is your sauce for the Thai Recipe.
  • Crack the eggs into a bowl, and scramble them with the coconut aminos.
  • Heat a large skillet over medium-high heat, about 3 minutes. Add 4 teaspoons of coconut oil to the skillet, and when it’s melted, pour in the eggs and let them spread like a pancake. Reduce the heat to medium and cover with a lid, letting the eggs cook until they’re set and beginning to brown on the bottom, about 3-4 minutes.
  • Flip and lightly brown the other side. Remove the eggs from the pan and cut into strips with a sharp knife. Alternately, you could just scramble the eggs.
  • Using the same pan, increase heat to medium-high and add 2 teaspoons of coconut oil. Sauté the onion and sugar snap peas, stirring with a wooden spoon, until they’re crisp-tender. I prefer mine more tender than crisp.
  • Add the spaghetti squash, chicken, and cooked egg to the pan and, stirring with a wooden spoon, cook until heated through, about 3 minutes.
  • Add the thai sauce to the pan and mix until everything is well-blended and hot.
  • Spoon onto plates and sprinkle with crushed cashews (or peanuts if you're being bad) and quirt with a lime wedge for a complete thai recipe.
Sloppy Joes {by Our Paleo Life}
Print

Sloppy Joe’s

Traditionally made with brown sugar, this paleo version relies on the natural sweetness of tomatoes and maybe a bit of coconut sugar if you prefer. Piled on top of paleo waffle, this is about as perfect a comfort food as you can get.
Course Main Course
Prep Time