Athletic / Lean Nutrition Plan

2 week plan repeated for 6 weeks
Paleoethics introduction to diet for fit individuals
PDF

Fats must be organic do not use the same fat two days in a row.
Experiment: change the meats, veggies and spices around if you desire to, adjust shopping list

Oils

Low heat or added to foods after they are prepared
Sesame
Pistachio
Hazelnut
Olive
High Heat- cook with these oils
Coconut
Ghee
Palm Oil
Lard

Nuts should be raw and soaked for 12-24 hours prior to eating

Additional Supplements breakdown
After meals consume a quality fish oil
Pre workout: Surge with water
Post workout: 1 serving of Paleoethics Super Serum and super greens (Ultimate vegan for meatless option)
Before bed: Recovery Matrix

Day 1

Breakfast

6 large Coconut shrimp with ¼ cup of salsa
See Recipe

Snack

1 serving of Super Serum and Super Greens (Ultimate Vegan for meatless option) with required water and ½ cup almond or coconut milk and 1 cup of fruit

Lunch

4 slices of grilled pineapple
3 ounces chicken
½ cup Cassava, taro root or Sweet Potato Fries

Dinner

¾ cup of Cassava, taro root or Sweet Potato Fries
3-5 ounces meat
1 cup vegetables

Snack

1 serving of Recovery Matrix, served hot.

Day 2

Breakfast

2 Salmon cakes
See Recipe

Snack

2 Paleoethics Powerballs
See Recipe

Lunch

3 ounces chicken stuffed with 1-2 jalapeno and 4-6 mushrooms wrapped with 2 bacon strips

Dinner

3-5 ounces Red meat
1 cup of seaweed
1 cup of cabbage
1 cup of peppers
1 cup of iceberg lettuce

Snack

1 serving of Recovery Matrix, served hot.

Day 3

Breakfast

1-2 eggs
¾ cup hash browned Sweet potato
¼ cup of onions and chives

Snack

2 Paleoethics Powerballs
See Recipe

Lunch

2 Large shrimp with Gazpacho
See Recipe

Dinner

3-5 ounces Lamb cooked
1 cup of peppers
8-10 pistachio nuts

Snack

1 serving of Recovery Matrix, served hot.

Day 4

Breakfast

¾ coconut yogurt
1 cup of fresh fruit
1 tbs honey or maple syrup

Snack

Can of sardines
Medium orange
8-10 almonds

Lunch

Pumpkin Soup
3-5 ounces meat
See Recipe

Dinner

¾ cup of turnip or beets
3-5 ounces meat
1 cup vegetables

Snack

1 serving of Recovery Matrix, served hot.

Day 5

Breakfast

1-2 eggs
¾ cup hash browned Sweet potato
¼ cup of onions and chives

Snack

¾ cup coconut yogurt
1 cup of fresh fruit
Cinnamon as desired

Lunch

¾ cup of Cassava, taro root or Sweet Potato Fries
3-5 ounces meat
1 cup vegetables

Dinner

½ of a spaghetti squash
3-5 ounces meat
1 cup sauce

Snack

1 serving of Recovery Matrix, served hot.

Day 6

Breakfast

3 ounces of left over meat
¼ cup of Salsa
See Recipe

Snack

2 ounces dark chocolate
8-10 mixed nuts
4 ounce glass of merlot wine

Lunch

4 slices of grilled pineapple
3 ounces chicken
½ cup of cassava, taro root or sweet potato fries

Dinner

3 ounces of meat
2 cups of vegetables

Snack

1 serving of Recovery Matrix, served hot.

Day 7

Breakfast

2 Salmon Cakes
See Recipe

Snack

2 Paleoethics Powerballs
See Recipe

Lunch

3-5 ounces Fish
1 cup of bamboo shots
1 cup of Kale
6-8 Almonds

Dinner

3-5 ounces Pork
1 cup of mushrooms
1 cup of radishes
6-8 almonds

Snack

1 serving of Recovery Matrix, served hot.

Substitutions

Fish

Flounder, Herring, Salmon, Sardines, Sole, Tuna, Trout, Cod, Halibut

Meat

Cornish Hen, Duck, Chicken, Turkey, Pheasant, Goose, Quail, Bacon, Beef, Veal, Venison, Moose, Caribou, Pork, Lamb

Vegetables

Celery, tomatoes, bell peppers, onions, leeks, kohlrabi, green onions, eggplants, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichokes, okra, avocados, Lettuce, spinach, collard greens, kale, beet top, mustard greens, dandelion, swiss chard, watercress, turnip greens, seaweeds, endive, arugula (rocket), bok choy, rapini, chicory, radicchio, Button mushroom, portabello, oyster mushroom, shiitake, chanterelle, crimini, porcini, morel

Day 8

Breakfast

6 Large Coconut shrimp
¼ cup of salsa
See Recipe

Snack

Rebuild Popsicle
See Recipe

Lunch

½ cup of jicama chips
3-5 ounces of meat
1 cup of vegetables

Dinner

¾ cup of mashed: Sweet potato, parsnip, winter or butternut squash
3-5 ounces of meat
1 cup of vegetables

Snack

1 serving of Recovery Matrix, served hot.

Day 9

Breakfast

3 ounces left over meat with Salsa
See Recipe

Snack

Can of sardines
medium orange
8-10 almonds

Lunch

Pumpkin soup
3-5 ounces meat
See Recipe

Dinner

4 slices of grilled pineapple
3 ounces chicken
½ cup Cassava, taro root or Sweet Potato Fries

Snack

1 serving of Recovery Matrix, served hot.

Day 10

Breakfast

¾ coconut yogurt
1 cup of fresh fruit
1 tbs of honey or maple syrup

Snack

1 serving of Super Serum and Super Greens (Ultimate Vegan for meatless option) with water
¼ cup of almond or coconut milk
1 cup of fruit

Lunch

½ cup jicama chips
3-5 ounces of meat
1 cup of vegetables

Dinner

½ cup Mashed turnip or carrots
3-5 ounces of meat
1 cup of vegetables

Snack

1 serving of Recovery Matrix, served hot.

Day 11

Breakfast

1-2 eggs
¾ cup hash browned Sweet potato
¼ cup of onions & chives

Snack

¾ cup coconut milk yogurt
1 cup of fresh fruit
cinnamon to taste

Lunch

½ of a spaghetti squash
3-5 ounces of meat
1 cup of sauce

Dinner

3 ounces chicken stuffed with 2-3 jalapeno
4-6 mushrooms wrapped with 3 slices of bacon

Snack

1 serving of Recovery Matrix, served hot.

Day 12

Breakfast

6 Large Coconut shrimp with ¼ cup of salsa
See Recipe

Snack

2 Paleoethics Powerballs
See Recipe

Lunch

1-2 Deviled eggs
See Recipe

Dinner

3-5 ounces Fish
1 cup of bamboo shots
1 cup of Kale
6-8 Almonds

Snack

1 serving of Recovery Matrix, served hot.

Day 13

Breakfast

¾ cup coconut milk yogurt
1 cup of fresh fruit
Cinnamon to taste

Snack

3-5 ounces Fish
1 cup of bamboo shots
1 cup of Kale
6-8 Almonds

Lunch

¾ cup of Cassava, taro root or Sweet Potato Fries
3-5 ounces of meat
1 cup of vegetables

Dinner

¾ cup turnip or beets
3-5 ounces of meat
1 cup of vegetables

Snack

1 serving of Recovery Matrix, served hot.

Day 14

Breakfast

2 Salmon Cakes
See Recipe

Snack

2 ounces of dark chocolate
6-8 nuts
4 oucnce glass of merlot wine

Lunch

½ cup Mashed turnip or Carrots
3-5 ounces of meat
1 cup of vegetables

Dinner

¾ cup of mashed: Sweet potato, parsnip, winter or butternut squash
3-5 ounces of meat
1 cup of vegetables

Snack

1 serving of Recovery Matrix, served hot.

Substitutions

Fruit

Bananas, apples, oranges, berries, plantains, grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cantaloupe, cherries, apricot, watermelon, honeydew melon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, olives, passion fruit, persimmon

Nuts & Seeds

Pistachios, Brazil nuts, sunflower seeds, sesame seeds, chia seeds, flax seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts

Herb

Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander

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