#BalancedHealth Meal Planning Tips

Sites to help plan your Paleo Meals... have fun!

• Nom Nom Paleo Recipe Index - HERE
• Paleo Grub - 100 Best Recipes - HERE
• PaleoLeap - Recipe Index - HERE ***Photos for every recipe!
• Ultimate Paleo Recipe Index - HERE

#BalancedHealth Meal Plan #2

Here are some new meals & some fun categories for dinner. 

BACON & Broccoli Night 

• Main Dish: Honey Glazed Chicken Bacon Bites
• Side/Veggie Dish: Broccoli, Apple, Almond Salad 

2 Traditional Meals Turned Paleo 

• Main Dish: Zesty Paleo Meatloaf 
• Side Dish: Crockpot Mashed Potatoes Recipe - (made w/ vegan cream cheese)
• Veggie: Greens or Salad

• Main Dish: Sweet & Sour Meatballs I will substitute Lamb w/ turkey or grass-fed beef & serve over rice
• Veggie: Honey Maple Roasted Carrots

FINGERFOOD Night

• Main Dish: Paleo Honey Lime Sesame Chicken Wings - FINGERFOOD NIGHT
• Side Dish: Paleo Nachos
• Veggie Tray with Paleo Ranch (help kids discover new veggies)

Fiesta Night - This meal makes great leftovers!

• Main Dish: Crispy Carnitas AMAZING!!!!
• Side Dish: Tortilla or  Cilantro Lime Rice
• Veggie: Salad w/ Paleo Ranch
• Yummy Extra: Pineapple Salsa

Pizza Night

• Main Dish: Pizza Frittata - Easy Meal**
• Side Dish: Garlic Rosemary Flatbread

Pasta Night

• Spaghetti Squash with Bacon, Spinach, & Goat Cheese 

One Dish Meal

• Sweet Potato, Sausage and Greens Roast - Easy Meal **

#BalancedHealth - Meal Plan #1

Breakfast - For breakfast I am doing smoothies using Vital Proteins Collagen Peptides 
- Smoothie with almond butter, banana, coconut milk, coconut oil & kale
- Other breakfast ideas HERE


Lunch- For lunches I like to use leftover dinner meat and make a fresh salad. 
M: Strawberry Quinoa Spinach Cashew Salad w/ Trader Joe's Pre-Grilled Chicken Breast
T: Strawberry Quinoa Spinach Cashew Salad w/ Trader Joe's Pre-Grilled Chicken Breast
W: Avocado Chicken Salad over Greens w/ EVOO & Lemon Juice w/ side of Plantain Chips
Th: Salad with leftoverJalepeno Burgers over a baked sweet potato w/ Paleo Ranch 
F: Salad with leftover Sriracha Lime Grilled Chicken Salad
Sat: Salad with leftover Coconut Crusted Turkey Burgers 
Sun: Empty the fridge salad

Dinner
M:Citrus Herb Chicken with Smashed Loaded Red Potatoes & a green veggie
T: Asian Chopped Salad with Citrus Herb Chicken
W: Jalepeno Burgers served Breakfast Style topped with Over-Easy Egg, Bacon & Avocado
Th: Sriracha Lime Grilled Chicken Salad
Fr: Coconut Crusted Turkey Burgers w Rosemary Sweet Potato Wedges & Skinny Garlic Aioli 
Sat: CHEAT MEAL :) FAMILY DATE NIGHT
Sun: Empty the fridge Omelet and Healthy Banana Nut Muffins

WHOLE 30 OUR WAY Meal Round-Up

All the recipes from #Whole30ourway in one place! 

Recipe titles click thru to recipe sites. 

For recipe modifications and notes see the meal plans 

which contain details for each recipe. 

Beyeler Family Favorites from this round up in Red!

BREAKFAST

• Smoothie – Your Own Creation
• Easy Peasy Banana Pancakes Top with Melted Almond Butter & Shredded Coconut
• Leftover Breakfast Casserole w/ Avocado & Fruit Side
• Almond butter waffles topped with melted ghee sprinkled cinnamon, shredded coconut, and sliced almonds
• Empty the fridge omelet
• Paleo Banana Nut Muffins & Omelets
• Extra Crispy Waffles
• Apple, Pecan & Bacon Butternut Squash Hash & Eggs
• Prosciutto-Wrapped Mini Frittata Muffins
• Paleo Sausage Egg “McMuffin”

LUNCH

• Crockpot Breakfast Casserole topped with avocado & side salad w/ Homemade Greek Dressing
• TacoMeat Scrambler
• Creamy Sweet Potato & Coconut Soup, side of Chicken Sausage & Grain-Free Rosemary Flatbread
• Empty the fridge salad
• Avocado Chicken Salad over Greens with EVOO & Lemon Juice for dressing w/ side of Plantain Chips
• Pear & Pomegranate Spinach Salad with chicken or chicken sausage
• Perfect Cobb Salad add meat if desired

DINNER

• Crockpot! Lemon Herb Roasted Chicken w/ Green Beans & Potatoes & a side of fruit
• Crockpot Taco Meat served over Greens w/ Plantain Chips topped w/ Avocado Lime Dressing or Nachos with Sweet Potato Chips – AMAZING!
• Turkey (or Chicken) Coconut Crusted Burgers w/ Sweet Potato Fries & Garlic Green Beans
• Jalepeno Burgers served Breakfast Style topped with Over-Easy Egg, Bacon & Avocado on the Grill w/ Grilled Delicata Squash  
• Grilled Chipolte Chicken Sweet Potatoes
• Almond butter waffles topped with melted ghee sprinkled cinnamon, shredded coconut, and sliced almonds
• Citrus Herb Chicken (Double) w/ Smashed Loaded Red Potatoes & side salad
• Asian Chopped Salad with Citrus Herb Chicken
• Paleo Crockpot Chili
• Leftover Paleo Crockpot Chili Served over Baked/Sweet Potato
• Smokey Grilled Pineapple Burgers w/ Sweet Potato Fries & Balsamic Grilled Asparagus
• Spaghetti Squash Carbonara w/ Lemon Chicken
• Grilled Cilantro Lime Chicken served over Greens or Grain Free Tortillas top with Guacamole
• Chicken Tortilla-Less Soup
• Crockpot Cashew Chicken with Paleo Fried Rice
• Sun Dried Tomato Coconut Cream Sauce Served over Chicken Breasts or Steak & Zucchini Noodles
• Avocado & Spicy Mayo Stuffed Burgers with Garlic & Herb Grilled Sweet Potatoes & Greens of Choice
• Coconut Crusted Chicken Tenders (Serves 4, may want to double) With Rosemary Sweet Potato Wedges & Skinny Garlic Aioli with side salad
• Greek Meatballs With Avocado Tzatziki Sauce served over spiralized veggies of choice
• Potato, Sausage & Green Roast
• Crispy Carnitas with Mexican-Style Slaw with Jicama, Cilantro & Lime served with Avocado
• Coconut Crusted Turkey Burgers with Sweet Potato Fries
• Crockpot Salsa Verde Chicken served as Taco Salad with Avocado Lime Dressing
• Crockpot Teriyaki Chicken served with steamed stir fry veggies.
• Grilled Orange Drumsticks with grilled green beans & Apple, Celery & Raisin Salad, you will need paleo mayo
• Chicken Bryan served with Creamy Garlic Dairy-Free Mashed Potatoes& Quick Skillet Asparagus 

DESSERT

• Grilled Cinnamon Bananas
• Banana Sundae Bowl - sliced banana topped with warm almond butter, shredded coconut, & a dash of cinnamon

Snack Idea -

• Nuts
• Sweet & Salty Coconut Chips
• Veggie sticks – make dip with Paleo Mayo or Guacamole
• Fruit – don’t go over board on sugar
• Larabar – don’t over do it here and check ingredients
• Almond butter on anything! – highly recommended on bananas and apples

Paleo Staples

• Mayo
• Paleo Sauces/Dressings to spice things up – here
• Easy Paleo Tortilla
• Homemade Greek Dressing
• Avocado Lime Dressing
• Plantain Chips
• Paleo Naan

Meal Plan #5 - Simplified

Due to an expected weddings and fundraising mission's trip yard sales our weekend and next week are very busy and we will be keeping it very simple around here. Sorry no time for printable and shopping lists this week.

MEAL PLAN #5

February 9-15

Notes before you begin:

·      This menu is made in mind for my family of 2 adults and 3 kids (small eaters) at dinner & 1 adult for breakfast/lunch. Wednesday my family eats dinner with our small group from church so that meal will be just for 1 adult. If you need another family dinner explore Pinterest for meal ideas or this post.

·      Meals that are underlined are live links to the recipes.

·      This is about the journey, be open minded to new food ideas or you will give up fast. Try to enjoy being in the kitchen and being creative with your food. This is not about a number/size, this is about a new relationship with food. And the journey works so stay focused.

·      Keep focused on your goals – write down your goals, what you hope to see change, and keep a journal if not daily do it weekly. This helps see progress and change. My goal is easy; to be the best me to serve & love my God & my family.

Day #29: Monday

Dinner: Coconut Crusted Turkey Burgers with Sweet Potato Fries & Salad

Note:

Day #30: Tuesday ****LAST DAY!

Dinner: Crockpot Salsa Verde Chicken served as Taco Salad with Avocado Lime Dressing

Note: Crockpot Salsa Verde: Chicken in crockpot, pour jar salsa verde over chicken, cook!! (Trader Joe’s has a good salsa verde.) Cilantro Lime Dressing: 1 avocado, juice from 1 lime, 2 -4 tbsp avocado/olive oil, garlic salt, fresh cilantro.

Congratulations! 30 days of Whole Eating Done,

Now what?

Start to reintroduce things slowly so you can evaluate what your body is responding to. I really like this article by Balanced Bites - click here

Day #31: Wednesday ***INTRODUCING HONEY

Dinner: Crockpot Teriyaki Chicken served with steamed stir fry veggies.

Note:  substitute coconut aminos for soy sauce and arrowroot/tapioca starch for cornstach

Day #32: Thursday*** INTRODUCING WHITE RICE

Dinner: Leftover Crockpot Teriyaki Chicken over white rice with veggies

Note: Why white rice? read here 

Day #33: Friday***nothing new today, read your body

Dinner: Grilled Orange Drumsticks with grilled green beans & Apple, Celery & Raisin Salad, you will need paleo mayo

Note: #keepthedishesclean #makethemancook #TGIF

Day #34: Saturday***LOVE Dinner – INTRODUCING GOAT CHEESE

Dinner: Chicken Bryan served with Creamy Garlic Dairy-Free Mashed Potatoes& Quick Skillet Asparagus-

Note: this is one of mine and Andrew's favorite restaurant dinners that we can make Paleo friendly J

Day #35: Sunday

Dinner: Paleo Sausage Egg “McMuffin”

Note:  yummy!

Lunch –

       Lunches this week will be leftovers and smoothies

Breakfast –

         Breakfast this week will be green juices, bulletproof coffee or breakfast casserole

Snack Idea -

Nuts

Sweet & Salty Coconut Chips

Veggie sticks – make dip with Paleo Mayo or Guacamole

Fruit – don’t go over board on sugar

Larabar – don’t over do it here and check ingredients

Almond butter on anything! – highly recommended on bananas and apples

Meal Plan #4 - Includes Shopping List Help & Printable Weekly Menu

MEAL PLAN #4

February 2-9

Helpful printables at bottom of post! 

Notes before you begin:

• This menu is made in mind for my family of 2 adults and 3 kids (small eaters) at dinner & 1 adult for breakfast/lunch.
• Meals that are underlined are live links to the recipes.
• I have organized two small prep-days for the week to make this week of meals as easy to prepare as possible & to minimize your time in the kitchen. Don’t feel you have to do it all, just do what works best for you.
• When shopping READ LABELS, sugar is in everything, EVERYTHING, everything! Yes, dextrose means sugar! Other hidden names read here.
• My cooking rhythm – what works for our family is more labor intensive meals on Monday/Thursday, easy meals Wednesday/Friday/Sunday and Leftovers on Tuesday (we have small group). Adapt the meal plan to fit your family rhythm.
• This is about the journey, be open minded to new food ideas or you will give up fast. Try to enjoy being in the kitchen and being creative with your food. This is not about a number/size, this is about a new relationship with food. And the journey works so stay focused.
• Keep focused on your goals – write down your goals, what you hope to see change, and keep a journal if not daily do it weekly. This helps see progress and change. My goal is easy; to be the best me to serve & love my God & my family.

Day #22: Monday

Breakfast: Easy Peasy Banana Pancakes with almond butter, coconut shreds and cinnamon

Note: Try a green smoothie mid morning to get your greens on!

Lunch: Perfect Cobb Salad add meat if desired

Note: This can be made anyway you want, use what you have!

Dinner: Coconut Crusted Chicken Tenders (Serves 4, may want to double) With Rosemary Sweet Potato Wedges & Skinny Garlic Aioli with side salad

Note: Kids are going to love this meal. For chicken tenders you can make substitutes for the coconut flour such as almond/cashew meal or even a starch – arrowroot or tapioca #usewhatsinthepantry. For the Aioli substitute the yogurt for paleo mayo (not into making your own mayo, there is a new brnad I’m seeing everywhere called JUST MAYO, has very clean ingredients but does contain sugar)

Day #23: Tuesday

Breakfast: Smoothie

Note: My plan is coconut milk, ½ banana, ½ cup frozen fruit, big handful of organic spinach (I store in ziplock in the freezer so it doesn’t get bad), and a scoop or two of protein supplement (Collagen Peptides by Vital Proteins). Another option is Almond butter, coconut milk, banana, & greens.

Lunch: Perfect Cobb Salad add leftover coconut crusted chicken and sweet potato fries

Dinner: Greek Meatballs With Avocado Tzatziki Sauce served over spiralized veggies of choice

Note: If you don’t have a spiralizer you can use other methods see here or here .

Day #24: Wednesday

Breakfast: leftover Easy Peasy Banana Pancakes with fresh berries, coconut shreds and melted ghee

Lunch: Perfect Cobb Salad add meat if desired

Note:  Put a new twist on it with different veggies, add avocado or potatoes.

Lunch: Leftover Greek Meatballs over greens

Dinner: Potato, Sausage & Green Roast

Note:  Love the options on this meal and another kid favorite. A good meal to try a new dip or easy homemade ketchup!

Day #25: Thursday

Breakfast: Smoothie

Lunch: leftover Potato, Sausage & Green Roast

Dinner: Citrus Herb Chicken w/ Smashed Loaded Red Potatoes & side salad

Day #26: Friday

Breakfast: Prosciutto-Wrapped Mini Frittata Muffins

Note: You can use Pancetta in place of Prosciutto, I found Whole30 approved at Sprouts.  Use what veggies you have or you would like. But also try something new!

Lunch: Asian Chopped Salad with Citrus Herb Chicken

Note:  Using leftover Citrus Herb Chicken

Dinner: Crispy Carnitas with Mexican-Style Slaw with Jicama, Cilantro & Lime served with Avocado

Note: Crockpot meal so start prep early.

Day #27: Saturday **Happy Leftovers Day**

Breakfast: leftover Prosciutto-Wrapped Mini Frittata Muffins

Lunch: leftover Asian Chopped Salad with Citrus Herb Chicken

Dinner: Leftover Crispy Carnitas with      Mexican-Style Slaw with Jicama, Cilantro & Lime in Easy Paleo Tortilla

Note:

Day #28: Sunday

Breakfast: Empty the fridge omelet

Lunch: Leftover Crispy Carnitas over greens with Avocado-Lime Dressing or over a baked potato

Note:  Avocado-Lime Dressing – ½ cup avocado or olive oil, 1 avocado, 1 lime juiced, garlic salt to taste – blend, enjoy!

Dinner: Green Smoothies, Scrambled Eggs, and Bacon!

Note:  Kids favorite.

Prep Day 1 – to make the week easier take a few hours and do the following…

Make Easy Peasy Banana Pancakes

Perfect Cobb Salad Prepared

Cobb Salad Dressing Prepared

Make Greek Meatballs With Avocado Tzatziki Sauce

Prep veggies for beginning of week

Prep Day 2 –

Marinade Chicken for Citrus Herb Chicken

Make Salad

Make Prosciutto-Wrapped Mini Frittata Muffins

Prep Asian Chopped Salad with Citrus Herb Chicken

Snack Idea -

Nuts

Sweet & Salty Coconut Chips

Veggie sticks – make dip with Paleo Mayo or Guacamole

Fruit – don’t go over board on sugar

Larabar – don’t over do it here and check ingredients

Almond butter on anything! – highly recommended on bananas and apples

Here are your helpful printables:

1. Printable Meal Plan #4 With Notes - click  HERE
2. Printable Recipe Ingredient List - click HERE - This has every ingredient for every recipe so you can scan to make your shopping list, also includes my helpful shopping tips.
3. Printable Weekly Schedule - click HERE - post on the fridge!