Lesson 7: Meal Plans and Charts
Meal Plans
It is popular among paleolithic eaters to compose their meals of whatever is available at the time rather than by planning ahead of time, however planning may work better for people who follow daily schedules. Below are several meals that can be combined to form daily menu plans. Most of these recipes are versatile to allow for a more spontaneous approach to meal creation.
Vegetable Soup
Gather whatever fresh vegetables are on hand. Lightly cook the vegetables. Add garlic and extra virgin olive oil or extra virgin coconut oil, or both, and any fresh herbs. Mash the vegetable mixture. Add water.
Vegetable-Apple Salad
Gather leafy greens, any other vegetables, 1 apple, and one-half cup walnuts or pecans. Chop greens and vegetables as desired. Cut apple into bit-sized pieces. Toss together. Drain excess fluid. Add nuts. (Add meat to this salad to make it a main course.) Dark leafy green vegetables are a good source of calcium.
Salad Dressing
Gather 1 T raw honey, 1/3 cup lemon juice, 1 t minced tarragon, 2/3 cup extra virgin olive oil, and ground pepper. Dissolve the honey in the lemon juice. Stir in the tarragon and pepper. Add the olive oil. Shake the mixture to blend.
Coconut-Garlic Shrimp
Preheat your oven to 350 degrees F. Pour frozen, cooked shrimp into a baking dish. Mix with extra virgin olive oil. Sprinkle garlic powder over the shrimp. Bake until warm. Pour warmed shrimp into a bowl. Add extra virgin coconut oil and mix well. Serve with fresh vegetables.
Baked Fish
Preheat your oven to 350 degrees F. In a baking dish, combine fish fillet, sliced tomatoes, extra virgin olive oil, minced garlic and parsley, and the juice of half a lime. Bake until the fish flakes easily. Serve with fresh vegetables.
Baked Chicken
Preheat your oven to 400 degrees F. In a small dish, combine 1 T dried oregano and 1/4 t pepper. Blend together 2 T lemon juice and 1/4 cup extra virgin olive oil. Place chicken pieces in a baking pan. Rub the oregano and pepper mixture into the chicken pieces. Pour the olive oil and lemon juice mixture over the chicken pieces. Bake for about 40 minutes. (Add fifteen minutes if the chicken was frozen.) Serve with fresh vegetables.
Roasted Venison
Gather 1-1/2 pounds venison roast and some extra virgin olive oil. Preheat the oven with the roasting pan inside to 375 degrees F. Coat the meat with olive oil. Brown the meat on each side. Bake for 15 to 20 minutes for medium rare. Serve with fresh vegetables.
Citrus Marinade
Gather 1/2 cup each of fresh lime juice, lemon juice, orange juice, extra virgin olive oil, 4 minced garlic cloves, 3 T chopped cilantro, and ground black pepper. Mix all ingredients in a shallow bowl. Add meat or vegetables. Marinate for one to two hours. Apply extra marinade two to three times while cooking the meat or vegetables.
Egg and Vegetable Scramble
Gather eggs, bell peppers or other sweet peppers, broccoli, apple, cashews or walnuts, garlic, extra virgin coconut oil, and extra virgin olive oil.. Lightly saute the chopped vegetables, apple chunks, and nuts in the olive oil. Scramble the eggs in the coconut oil. Combine the eggs and vegetable-apple mixture together.
