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

Paleo Meal Plan - Week 6

Breakfast

Monday-Tuesday

Chicken Breakfast Sausage

Sauteed Kale
Paleo Gravy

Wednesday-Thursday

Omelet with Red Pepper, Green Onions, Basil

Friday

Bacon (save a few pieces for lunch)

Sauteed Kale

leftover Chicken Breakfast Sausage & Gravy

Saturday-Sunday

Cowboy Breakfast Skillet

Lunch

Monday-Tuesday 

Chicken and Grape Salad (Paleo Comfort Foods p 126)

Wednesday-Thursday

Shrimp and Grits

Friday

Chicken BLT

(saute chicken cutlets until done; use chicken as "bread" to hold lettuce, tomato, bacon)

with Paleo Mayo

Baby Carrots

Saturday-Sunday

Leftovers

Dinner

Monday-Tuesday 

Hawaiian Bacon Burgers

Wednesday-Thursday

Chicken Italiano (Paleo Slow Cooker)
Spaghetti Squash

Friday

Leftovers

Saturday-Sunday

Pork Roast
Sweet Potatoes

Green Beans

Paleo Meal Plan - Traveling

GEAR
cutting board

knife for cutting

avocado knife (also for spreading)

paper towels

fork and spoon
plate

bowl

cup

bottled water

jar with lid

salt and pepper
spices

GROCERY LIST
coconut milk
tahini
almond butter
coconut butter
olive oil
butter
nuts
avocado
cherry tomatoes
carrots
cucumbers
bell peppers
pickles
dates
bananas
apples
honey
maple syrup
dates
larabars
dark chocolate
tea bags
lemons

limes

jerky or snack sticks
pate or sausage
eggs

tuna

prosciutto
canadian bacon
pepperoni
deli meat

PREP
eggs - hard boil
fruits and veggies - wash and chop
dips - make

MEALS ON THE GO

canned tuna + veggie + olive oil + lemon juice

prosciutto slices + cherry tomatoes + pickles (or dates)

deli meat + butter + carrots

fruit + nut butter snack pack + coconut milk

mashed avocado + mashed banana + coconut milk

jerky (snack sticks) + nuts + dried fruits

pate (braunschweiger sausage) + cucumber slices

tahini dip + carrots + deli meat

coconut almond dip + veggies + canadian bacon

hard-boiled egg  + avocado + olive oil
deli meat + pepperoni + butter + veggies (roll-up)

SNACKS
larabars
fruit
dark chocolate (Scharffen-Berger 85%)

DRINKS
tea
honey lime water

Friday
B-home
L-home
D-rollups (deli meat, pepperoni, butter, pickles, red bell peppers)

Saturday
B-hotel (eggs, sausage, fruit)
L-rollups (deli meat, pepperoni, butter, pickles, red bell peppers)
D-takeout from ihop (chicken fajita omelet, no cheese, add butter and grape tomatoes)

Sunday

B-hotel (eggs, sausage, fruit)

L-larabar, beef jerky, banana+avocado+coconut butter pudding

D-spaghetti sauce, salad (home of friend)

Monday

B-hotel (eggs, sausage, fruit)

L-larabar

D- cracker barrel (low-carb burger - no bun, no cheese, lettuce & tomatoes, carrots)

Tuesday

B-hotel (eggs, sausage, fruit)

L-carrots+tahini dip, rollups / antipasto plate

D-hotel (meatballs, hard boiled egg, salad)

Wednesday

B-hotel (eggs, sausage, fruit)

L-

D-Abuelo's (fajitas with romaine leaves)

Thursday

B-hotel (eggs, sausage, fruit)

L-boston market (market bowl - green beans, veggies

D-ihop (see above)

Friday-

B-apple with almond butter

L-larabar

D-moe's (burrito bowl with chicken, pico, lettuce, salsa)

Saturday

B-

L-

D-Panera (turkey harvest salad)

Sunday

B-apple + almond butter

L-nuts

D-ruby tuesday (chicken, spaghetti squash, salad)

Monday

B-eggs, sausage, tomatoes

L-blt

D- sausage + red bell peppers