Lemon Sauce

1 T Homemade Blender Mayo
1 tsp dijon mustard
1 tsp lemon juice

Stir until blended.  Good with:

Roasted Cauliflower

Homemade Blender Mayo

1 egg (at room temperature)
1/2 tsp salt
1/2 tsp mustard powder
1 T lemon juice
1/4 cup avocado oil*
1/4 cup macadamia oil*
1/2 cup coconut oil

In Blendtec.  Combine egg, salt, mustard powder, and lemon juice in blender.  Run at level 2 for full cycle.  Start level 2 again; drizzle in oil.  Run at level 2 again until all oil is incorporated.

Things to make with mayo:
Lemon Sauce

*These oils can be expensive.  Just plain coconut oil is fine too.  Avocado oil has the most neutral flavor if you can afford it.  You can also substitute half of the oil with cooled bacon fat for a bacon mayo.

Meal Plan - Breakfast Template

TEMPLATE 1 (more variety)

Breakfast 1 (Monday - Tuesday)

Chicken Sausage

-cook as patties

-cook as meatballs

-different spices (such as chorizo style)

serve with one
-Sauteed Bell Peppers

-Sauteed Kale

-Apple or Berries

optional

-Paleo Gravy

-Almost Paleo BBQ Sauce

Breakfast 2 (Wednesday - Thursday)

Eggs

-scrambled

-omelet with sausage and/or veggies

Breakfast 3 (Friday)
Bacon

-with eggs if desired

-fruit

Breakfast 4 (Saturday - Sunday)
something fun that takes more time, usually cooked on  Saturday morning-

if my kids don't like this, I make them a batch of pancakes (regular or soaked) to eat instead-
-Banana Bread Paleo Pancakes

-Sweet Potato Hash

-Tex Mex Hash

-Cowboy Skillet

-Fajita Frittata
-Pad Thai Frittata
-Make your own: starch + veggie + fried egg on top

-Anything else fun I can find to try

TEMPLATE 2 (high protein+fat)
("meat" = pork or beef)

Chorizo spiced meat (California diner style)
+2 eggs
+1/2 avocado

Country sausage spiced meat (Southern style)
+2 eggs
+sautéed kale
+coconut milk gravy

Italian sausage spiced meat (Pizza style)
+2 eggs
+sautéed red bell pepper and/or mushrooms
+marinara sauce

Taco spiced meat (Mexican style)
+2 eggs
+salsa
+avocado

Leftover chicken (American diner style)
+2 eggs
+dijon mustard with honey
+radishes and pickles

Leftover hamburger (or hamburger spiced meat)
+2 eggs
+tomato relish
+pickles

Paleo Zone - 2 Block Meals

2-BLOCK MEALS
(with double fat)

protein: 7 g x 2 = 14 g (plus 3 g fat)
carbs: 9 g x 2 = 18 g
additional fat: 1.5 g x double x 2 = 6 g 

Easy Omelet
1 egg + 1 egg white + 1/2 oz cheese
1 apple (or 1 cup blueberries)
2 tsp butter

Sausage and Kale
2 patties of Chicken Breakfast Sausage
1-1/2 cups Kale
1/2 tsp Bacon Fat
1 Tbsp Paleo Gravy

Sweet Potato Hash
1 egg + 1 small link Al Fresco Country Style Breakfast Sausage
2 oz grated sweet potato
2 oz red bell pepper
2 oz green bell pepper
2 tsp butter (1 for egg, 1 for veggies)

Tuna with Cucumber and Apple
2 oz tuna
1/2 oz homemade mayonnaise
6 oz sliced cucumbers
1/2 apple

Taco Salad
1.5 oz of ground beef seasoned with Southwest Seasoning
1/2 oz cheddar cheese
3 oz red bell pepper
3 oz green bell pepper
1 tsp coconut oil
1 tsp sour cream
1/2 cup blueberries (or 4 cups romaine)

Beef Snack Sticks with Carrots
1 beef snack sticks (US Wellness)
1 cup carrots
3 macadamia nuts

Chicken Curry
2 oz chicken breast
1/2 tsp coconut oil
1 oz coconut milk
1/2 oz golden raisins
2 oz carrots
2 oz Roast Cauliflower
1/2 tsp olive oil

Sautéed Tilapia 
(a little high on fat, but all of the fat used for cooking the fish doesn't even up on it)
2 oz tilapia
1/2 tsp butter + 1/2 tsp olive oil
3 oz Roast Cauliflower
1/2 tsp olive oil
2.5 cups kale
1/2 tsp bacon fat

2-BLOCK SNACKS
(could also be used as simple meals)


2 oz cheese +  apple + 3 macadamia nut

1 oz deli ham + 1 oz cheese + 1 cup carrot + 3 macadamia nut

1 hard-boiled egg + 1 oz cheese + 1 cup blueberries + 2 tsp cream

1 oz beef jerky + 2 dried fig + 6 Tbsp unsweetened coconut flakes

1 oz beef jerky + apple + 2 tsp almond butter

Paleo Zone Meal Plan - Week 1

11-BLOCK DAY
with double fat

3 Block Meals
protein: 7 g x 3 = 21 g
carbs: 9 g x 3 = 27 g
fat: 3 g x 3 x double = 18 g
("by blocks" assumes 1.5 g fat in 1 block protein)

Easy Omelet (by blocks)
3 protein: 2 eggs + 1 oz cheese
3 carbs:  1 apple + 1/2 cup blueberries
6 fat: 2 tsp butter

Sausage and Kale (by numbers)
2 patties of Chicken Breakfast Sausage
3 cups Kale,
cooked in 3/4 tsp Bacon Fat
topped with 2 Tbsp Paleo Gravy
protein: 24 g
carbs: 22 g
fat: 21 g

Sweet Potato Hash (by blocks)
3 protein: 1 egg + 2 small links Al Fresco Country Style Breakfast Sausage
1 carb: 3 oz grated sweet potato (1/5 cup)
1 carb: 1 red bell pepper (1-1/4 cup)
1 carb: 1 green bell pepper (1-1/4 cup)
6 fat: 2 tsp butter (1 for egg, 1 for veggies)

Tuna with Cucumber and Apple (by numbers)
2 oz light tuna
1 oz white albacore tuna
1 oz homemade mayonnaise
1 apple
1/2 cup sliced cucumbers
9 almonds
protein: 23 g
carbs: 29 g
fat: 17 g

Nachos (by numbers)
1/4 full recipe of Paleo Corn Chips
2.5 oz of ground beef seasoned with Southwest Seasoning
1/2 oz cheddar cheese
1 large red bell pepper
protein: 22 g
carbs: 27 g
fat: 22 g

Beef Snack Sticks with Carrots (by blocks)
3 protein: 1-1/2 beef snack sticks (US Wellness)
3 carbs: 1 cup carrots + 1/2 apple (or 1/2 cup carrots + 1 apple)
6 fat: 6 macadamia nuts

Taco Salad (by numbers)
2.5 oz of ground beef seasoned with Southwest Seasoning
1/4 full recipe of Paleo Corn Chips
2 cups shredded romaine lettuce
2 slices tomato
1/2 red bell pepper
1 tsp sour cream
protein: 23 g
carbs: 26 g
fat: 21 g

Chicken Curry (by numbers)
2.5 oz chicken breast
1 tsp coconut oil
2 oz coconut milk
3 oz carrots
1/8 cup golden raisins
3 oz Roast Cauliflower
1 tsp coconut oil
protein: 25 g
carbs: 27 g
fat: 22 g

Sautéed Tilapia (by numbers)
3 oz tilapia
1 tsp butter + 1 tsp olive oil
3 oz Roast Cauliflower
1 tsp coconut oil
2 cups kale
1 tsp bacon fat
1/2 apple
protein: 24 g
carbs: 28 g
fat: 20 g

1 Block Snacks

protein: 7 g

carbs: 9 g 

fat: 3 g x double = 6 g

("by blocks" assumes 1.5 g fat in 1 block protein)

1 oz cheese + 1/2 apple + 2 macadamia nut

1.2 oz deli ham + 1 carrot + 2 macadamia nut

1 oz hard-boiled egg + 1/2 cup blueberries + 1 tsp cream

1/2 oz beef jerky + 1 dried fig + 3 Tbsp unsweetened coconut flakes

1/2 oz beef jerky + 1/4 apple + 2 tsp almond butter

other 1 block leftover bits of meals