BY TANYA PAULIN

TABLE OF CONTENT
Paleo Guide
All About Paleo……………………………….……3

The Recipes
Banana Pancakes…………………………………..5
Grain-Free Granola………………………..…..…..6
Breakfast Cauliflower Rice………………….…..…7
Nourish Bowl…………………………………….…8
Easy Salmon Salad…………………………………9
Bolognese Stuffed Sweet Potato…………….…10
Shrimp Fajita Bowl………………….…………….11
Chocolate Sea Salt Collagen Bites…….…….…12

The Meal Plan

7-Day Meal Plan…………………..………………14

The Grocery List

7-Day Grocery List………………..……….………16
 ALL ABOUT PALEO
WHAT IS PALEO?
The paleo diet is a diet that mimics the one of our ancestors, essentially they ate anything that could be
hunted or gathered. The diet is based on very simple principles — to eat a diet that is rich in nutrient-
dense whole foods and to eliminate processed, refined and nutrient poor foods.

Since paleo is viewed more as a lifestyle than a diet, sustainability is an important component. This means
you should eat in a way that you can commit to and maintain for the rest of your life.

The paleo lifestyle also focuses on the quality of the foods you consume and eating a wide variety of foods
to maximize the diversity of micronutrients you consume.

EAT NO, THANKS

• Vegetables • Nuts & Seeds • Grains

• Fruits • Healthy Fats • Legumes
• Meat & Oils • Dairy
• Seafood • Sugar
• Eggs • Industrial Seed Oils

TOP SWAPS
Rice = Cauliflower Rice

Pasta = Spaghetti Squash & Spiralized Vegetables

Cheese = Cashew Cheese

Mashed Potatoes = Cauliflower Mash

 THE

RECIPES
BANANA PANCAKES
Serving: 1

Prep Time: 5 min

Cooking Time: 5 min

INGREDIENTS DIRECTIONS
1 banana 1. In a bowl combine the banana and two eggs. Use a hand blender
2 eggs or a fork to mix the banana and eggs together. Aim for a
1/2 tsp of ground cinnamon consistency similar to pancake batter.
1 tsp of coconut oil 2. Once you have achieved that consistency mix in the cinnamon.
3. Place a pan on medium heat and melt the coconut oil. Slowly add
the batter in the pan forming 4 inch diameter pancakes. Place the
NUTRITIONAL VALUE cover on and cook for a few minutes per side.
Fat: 14 g 4. Repeat until you have cooked the whole batch. Be creative with
Carbs: 28 g your toppings, add any of your favourite paleo foods. These may
Protein: 14 g include but are not limited to berries, almond butter, coconut
Total Calories: 288 Calories flakes and chopped nuts.
GRAIN-FREE GRANOLA
Servings: 6

Prep Time: 5 min

Cooking Time: 25 min

INGREDIENTS DIRECTIONS
2 cups of nuts 1. Preheat the oven to 275° F
1/2 cup pumpkin seeds 2. Place all of the ingredients except the coconut chips in a food
1/2 cup coconut chips processor, and pulse until it forms a chunky mixture.
1/4 cup of raw honey 3. Don’t over-process because then you won’t have any granola
2 tbsp of coconut oil clusters.
1 tsp vanilla extract 4. Transfer the mixture into a bowl and add in the coconut chips.
pinch of salt 5. Mix well, then transfer onto a baking sheet with parchment paper
6. Bake in the oven for 25 minutes
7. Let the granola cool down completely on the baking sheet before
NUTRITIONAL VALUE storing it into an airtight container.
(granola only) 8. Serve with berries of your choice and 1 cup of almond milk
Fat: 27 g
Carbs: 21 g
Protein: 8 g
Total Calories: 333 Calories
BREAKFAST CAULIFLOWER RICE
Servings: 3

Prep Time: 5 min

Cooking Time: 20 min

INGREDIENTS DIRECTIONS
9 eggs 1. Preheat the oven to 375° F
1 carrot 2. Place the bacon on a baking sheet with aluminium foil and bake
1 cup of frozen peas for 15 minutes.
1/2 yellow onion 3. Meanwhile, place a pan on medium heat and melt the coconut oil.
3 cups of cauliflower rice 4. Once the oil has melted add the chopped yellow onion, chopped
3 slices of bacon carrots and frozen peas to the pan.
1/2 cup of green onions 5. Once the carrots and peas have started to soften add in the
1/4 cup of coconut aminos cauliflower rice, coconut aminos, salt and pepper.
1 tsp of coconut oil 6. Once the bacon is done, slice it into small bits and add to the
salt & pepper pan.
7. At this point you can either add the eggs in or store the
cauliflower rice mixture and reheat with the eggs in the morning.
NUTRITIONAL VALUE 8. Top with fresh green onions
Fat: 20 g
Carbs: 24 g
Protein: 27 g
Total Calories: 380 Calories
NOURISH BOWL
Servings: 4

Prep Time: 5 min

Cooking Time: 45 min

INGREDIENTS DIRECTIONS
8 cups of mixed greens 1. Preheat the oven to 400° F.
4 chicken breast 2. Scrub and wash the sweet potatoes then cut them into small
2 sweet potatoes cubes.
1 english cucumber 3. While the sweet potatoes are roasting add the chicken breast
2 avocados in a large pot and cover with water.
1/4 cup of avocado oil 4. Bring the water to a boil over medium/high heat. Once the
salt & pepper water is boiling reduce the heat to low, cover the pot and allow
the chicken to simmer.
5. Chicken should be done in 8-10 minutes or when it reaches an
NUTRITIONAL VALUE internal temperature of 160° F.
Fat: 28 g 6. Place the chicken on a cutting board and use two forks to
Carbs: 43 g shred the chicken.
Protein: 32 g 7. Lastly chop the cucumbers.
Total Calories: 519 Calories 8. Store everything in individual glass containers and assemble
the Nourish bowl when you are ready to eat.
EASY SALMON SALAD
Servings: 1

Prep Time: 5 min

Cooking Time: 0 min

INGREDIENTS DIRECTIONS
1 can of salmon 1. Drain a can of salmon and add in a large bowl.
1/2 cup of cucumber 2. Wash the cucumber and celery, then finely chop those along with
1 stalk of celery the red onion.
1/4 cup of red onion 3. Add the vegetables in with the salmon
1 tablespoon of avocado oil mayo 4. Lastly add 1 tablespoon of avocado oil mayo, salt and pepper.
3/4 cup of plantain chips 5. Use the plantain chips as crackers to scoop the tuna salad.
salt & pepper
*You could also skip the plantain chips and serve the salmon salad on
a bed of mixed greens.
NUTRITIONAL VALUE
Fat: 31 g
Carbs: 35 g
Protein: 52 g
Total Calories: 593 Calories
BOLOGNESE STUFFED SWEET POTATO
Servings: 4

Prep Time: 5 min

Cooking Time: 60 min

INGREDIENTS DIRECTIONS
2 sweet potatoes 1. Preheat the oven to 400°F
454 g of ground beef 2. Scrub the sweet potatoes then cut them in half lengthwise and poke a
1 carrot few holes in them with a fork.
2 stalks of celery 3. Place the 4 sweet potato halves in a baking dish a roast for 60
4 mushrooms minutes.
1/2 yellow onion 4. Place a pan on medium heat and add the ground beef.
2 cloves of garlic 5. While the beef is cooking wash and peel the carrot then use a cheese
3/4 cup of tomato paste grater to shred it.
3/4 cup of canned coconut 6. Next wash the celery and mushrooms, finely chop them along with the
milk yellow onion and garlic cloves.
salt & pepper 7. Once the beef is done, add in all of the vegetables to the pan and
cover.
8. Once the vegetables have been in there for 7-8 minutes, combine the
NUTRITIONAL VALUE tomato paste and coconut milk and whisk into a sauce then add it to
Fat: 25 g the pan.
Carbs: 43 g 9. Mix everything together then add the salt and pepper.
Protein: 28 g 10. Cook for an extra 5 minutes.
Total Calories: 505 Calories 11. Serve the bolognese stuffed in a sweet potato half.
SHRIMP FAJITA BOWL
Servings: 3

Prep Time: 5 min

Cooking Time: 15 min

INGREDIENTS DIRECTIONS
454 g of shrimps 1. Start by slicing the bell pepper and red onion lengthwise.
1 red bell pepper 2. Place a pan on medium heat with 1 tsp of extra virgin olive oil.
1 orange bell pepper 3. Add the bell peppers and red onions to the pan, cover and sauté
1 yellow bell pepper for 5 minutes.
1/2 red onion 4. Once the peppers are softening up add in the shrimps, taco
1 tablespoon of taco seasoning seasoning, salt and pepper.
6 cups of cauliflower rice 5. In a separate pan, add 1 tsp of extra virgin olive oil with the
1/4 cup of fresh cilantro cauliflower rice and sauté for a few minutes until the cauliflower
2 tsp of extra virgin olive oil has a similar texture as rice.
salt & pepper 6. The cauliflower rice can be purchased already “riced” or can be
made fresh by grating cauliflower florets.
7. Once everything is done, combine in a bowl and top with fresh
NUTRITIONAL VALUE cilantro
Fat: 5 g
Carbs: 26 g *Add 1/2 an avocado to the bowl for extra calories and healthy fats.
Protein: 30 g
Total Calories: 255 Calories
CHOCOLATE SEA SALT COLLAGEN BITES
Servings: 10

Prep Time: 10 min

Cooking Time: 20 min

INGREDIENTS DIRECTIONS
1 cup of almond flour 1. Start by melting the cocoa butter over a double boiler or the
1/4 cup + 1 tbsp of cocoa powder microwave.
1/4 cup of marine collagen 2. Meanwhile combine the rest of the ingredients in a large bowl.
1/4 cup of cocoa butter 3. Pour in the cocoa butter once it has fully melted.
1/4 cup of almond butter 4. Mix everything well
2 tbsp honey 5. Form 10 small balls and place them on a lined baking sheet.
1/2 tsp of sea salt 6. Once all 10 balls are formed, place them in a clean bowl with 1
tablespoon of cocoa powder to coat them.
7. Place them back on the baking sheet and into the fridge for 30
NUTRITIONAL VALUE minutes to allow them to set.
Fat: 15 g 8. Keep them stored in the fridge.
Carbs: 9 g
Protein: 6 g
Total Calories: 181 Calories
 THE

MEAL PLAN
 7-DAY MEAL PLAN

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

breakfast
grain-free
breakfast
grain-free
breakfast
grain-free

banana

BREAKFAST cauliflower granola

cauliflower granola
cauliflower granola

pancakes
rice bowl rice bowl rice bowl

LUNCH nourish bowl easy

nourish bowl easy
nourish bowl easy
nourish bowl
salmon salad salmon salad salmon salad

bolognese bolognese bolognese bolognese

shrimp fajita
shrimp fajita
shrimp fajita

DINNER stuffed sweet stuffed sweet stuffed sweet stuffed sweet

bowl bowl bowl
potato potato potato potato

chocolate
chocolate
chocolate
chocolate
chocolate
chocolate
chocolate

SNACK sea salt sea salt sea salt sea salt sea salt sea salt sea salt
collagen bites collagen bites collagen bites collagen bites collagen bites collagen bites collagen bites
 THE

GROCERY

LIST
Fruits & Vegetables Nuts & Seeds
1 banana 2 cups of nuts
3 cups of berries 1/2 cup pumpkin seeds
2 avocados
8 cups of mixed greens Baking Supplies
1/4 cup of fresh cilantro 1 cup of almond flour
4 sweet potatoes 1/2 cup coconut chips
9 cups of cauliflower rice 1/4 cup + 2 tbsp of raw honey
1 red bell pepper 1/4 cup + 1 tbsp of cocoa powder
1 orange bell pepper 1/4 cup of cocoa butter
1 yellow bell pepper 1/4 cup of almond butter
2 carrots 1 tsp vanilla extract
1 cup of frozen peas
2 english cucumbers Condiments
5 stalk of celery 2 tsp of extra virgin olive oil
4 mushrooms 4 tsp of coconut oil
1/2 cup of green onions 1/4 cup of avocado oil
2 red onions 3 cups of unsweetened almond milk
1 yellow onion 3/4 cup of tomato paste
2 cloves of garlic 3/4 cup of canned coconut milk
1/4 cup of coconut aminos
Meat, Eggs & Seafood 3 tablespoon of avocado oil mayo
4 chicken breast
454 g of ground beef Herbs & Spices
3 slices of bacon 1/2 tsp of ground cinnamon
11 eggs 1 tablespoon of taco seasoning
454 g of shrimps salt & pepper
3 cans of salmon
Extra
2 1/4 cup of plantain chips
1/4 cup of marine collagen + cofactors