Meal Plans & Shopping List

This meal plan and shopping list is compliments of Melissa Jones, so be sure to thank her when you see her. It's designed for one person, so double/triple/quadruple if you're cooking for more than one person. Play around with the quantities. Some men (and women too) may need a little more protein and fat than is here. If you're hungry, eat.

Week 1 Meal Plan

A note on snacks: Have them available, but only eat them if you are hungry. Listen to your body. Do not snack just to snack.

Sunday Prep

Monday - no cooking today

  • Breakfast: 1-2 omelet muffins, ½ avocado, ½ cup berries
  • Snack: 2-3oz Beef Jerky, small handful of nuts (no more than 10)  - enjoy walnuts, almonds, macadamia, pecans, etc. No peanuts.
  • Lunch: Shrimp “Grok-amole” Salad
  • Snack: small apple w/ 1-2 tbsp almond butter
  • Dinner: 1.5-2 cups Coconut Pumpkin Soup (add rotisserie chicken to recipe; Optional: Sweet Potato)
  • Note: If your ground meat for tomorrow is frozen, transfer from the freezer to refrigerator tonight so it's ready to go tomorrow.

Tuesday - cooking day

  • Breakfast: 1-2 omelet muffins (leftovers), small apple with 1-2 tbsp almond butter
  • Snack: 2-3oz rotisserie chicken, small handful of nuts (no more than 10)
  • Lunch: Shrimp “Grok-amole” Salad (leftovers)
  • Snack: 2 Fat Guacamole Devils (1 egg), 3-4 large strawberries
  • Dinner: Paleo Sloppy Joe’s

Wednesday - no cooking day

  • Breakfast: 1-2 omelet muffins (leftovers), ½ avocado
  • Snack: 2oz rotisserie chicken, 3-4 strawberries, 6 nuts
  • Lunch: Shrimp “Grok-amole” Salad (leftovers)
  • Snack: 2-3oz Beef Jerky, small apple
  • Dinner: 1.5-2 cups Coconut Pumpkin Soup (leftovers)
  • Note: If your ground meat for tomorrow is frozen, transfer from the freezer to refrigerator tonight so it's ready to go tomorrow.

Thursday - cooking day

  • Breakfast: 1-2 omelet muffins, ½ avocado
  • Snack: 2-3oz Beef Jerky, 3-4 strawberries
  • Lunch: Paleo Sloppy Joe’s (leftovers)
  • Snack: small apple with almond butter
  • Dinner: Ground Beef with Onions, Tomatoes & Spinach. Top with guacamole!

Friday - no cooking day

  • Breakfast: 1-2 omelet muffins (leftovers), 6 nuts, 3-4 strawberries
  • Snack: 2 Fat Guacamole Devils
  • Lunch: 1.5-2 cups Coconut Pumpkin Soup (leftovers)
  • Snack: 2-3oz Beef Jerky, small apple w/ 1-2 tbsp almond butter
  • Dinner: Paleo Sloppy Joe’s (leftovers)

Saturday - cooking day

Sunday - cooking day

 

Week 1 Shopping List

Fruit           

  • 2 packs of berries - Strawberries are in season
  • 5-6 apples   
  • 4 limes
  • 2 lemons or lemon juice   

Vegetables

  • Cilantro bunch
  • 3 Bell Peppers (green, yellow or red)
  • 2 jalapeno peppers
  • 3-4 red tomatoes
  • Green onion bunch
  • 2 Garlic Bunches
  • 5 Onions (yellow or white)
  • 6 large carrots
  • 1 large sweet potato
  • Fresh Basil
  • Fresh Parsley
  • Spinach Bunch
  • Spaghetti Squash
  • Leek bunch
  • Cauliflower head

Protein

  • 2 dozen eggs
  • 2-3 packs Beef Jerky
  • 1lb shrimp
  • Rotisserie Chicken
  • 5lb ground beef
  • 1lb ground pork or chicken/turkey

Fats

  • 15oz jar of almond butter
  • Almond Meal/Flour
  • 5-6 avocados, some ripe, some almost ripe
  • Bag of nuts (walnuts, almonds, pecans, macadamia)
  • 2 15oz cans full fat coconut milk (Whole Foods)
  • Olive oil

Spices

  • TJ’s Taco Seasoning
  • Salt
  • Pepper
  • Thyme
  • Ground Cloves
  • Cayenne Pepper
  • Mustard
  • Ground Ginger
  • Oregano
  • Crushed red pepper
  • Garlic Powder

Miscellaneous

  • Arrowroot powder for thickening (Whole Foods)
  • 14oz can chicken broth
  • 14oz can beef broth
  • 15oz can tomato sauce
  • 2 6oz cans tomato paste
  • 15oz can organic pumpkin puree
  • 2 28oz cans whole organic tomatoes with their juice
  • 15oz can organic diced tomatoes
  • Fresh salsa
TRY US - Call us to schedule a free private introduction to CFLB’s fitness program - 562-492-6951

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