Weekly Paleo Keto Meal Plan + Recipes + Shopping List
Week of June 27, 2022
Welcome back Canary!
Here’s your weekly newsletter with meal plan, shopping list, and recipes for the week ahead. Another week of building a better, stronger, healthier version of yourself by feeding your cells whole real foods. Thank you for joining me on this journey and thank yourself for committing to building a better you!
These are really simple one pan meals designed for one person. If you have more than one person in your home go ahead and multiply the ingredients. Each week will come with variety but the weekly menu has repeating qualities to allow you to buy in bulk and keep your shopping bill low.
You can expect to see this newsletter in your inbox every Sunday. Make sure to follow along on instagram or tik tok for daily recipe videos.
Treat your body like a temple, not a tent.
Paleo Keto Meal Plan for the Week of June 27, 2022
Shopping List
Start each day with a glass of water and fresh lemon on an empty stomach.
Monday
Breakfast
Lunch
Salad with Chicken, Blueberries, & Balsamic
Dinner
Tuesday
Breakfast
Lunch
Salad with Chicken, Apple, & Balsamic
Dinner
Wednesday
Breakfast
Lunch
Salad with Chicken, Blueberries, & Balsamic
Dinner
Stop eating at 7pm and begin your 16 hour fasting detox
Thursday
Breakfast
There is none, you’re fasting hehe! And you feel great!
Drink black coffee, water, and herbal teas until 11:00am.
Lunch
11am ends your fast and it’s time to re-feed!
Salad with Chicken, Apple, & Balsamic
Dinner
Pork + Broccolini + Carrots
Friday
Breakfast
Lunch
Salad with Chicken, Blueberries, & Balsamic
Dinner
Saturday
Breakfast
Lunch
Salad with Chicken, Apple, & Balsamic
Dinner
Sunday
Carb loading day! This is your day to go out, have fun, live life to it’s fullest, and enjoy all the carbohydrates. You can keep it clean and hit up a juice bar or enjoy a couple slices of gf pizza with a gf free beer. The choice is yours, just make sure to enjoy!
Tips for Success
Do all your grocery shopping on the weekend.
Meal prep for the week. If you go to an office for work make your salads and dressing ahead of time so it’s easy to pack.
Buy organic & grass-fed quality meats and produce.
If you enjoy a glass of alcohol I recommend a glass of dry red or white wine.
If you don’t have time for breakfast try waking up 15 minutes earlier or hard boiling eggs for the week.
Hydrate! Aim for at least 60 oz of water a day and add in electrolytes to keep you hydrated. When you are in ketosis you are dumping water along with toxins so you’ll need to replenish.
Spreading Knowledge with Love
Start your day off with clean energy! Bulletproof coffee is tested for environmental toxins and will provide you with long lasting energy. Use the code “KETOCANARY15” for 15% off.
Wake up with sunrise and watch sunset with bare naked eyes. This will help set your circadian rhythm as well as provide you with nature’s version of “red light therapy.” I promise you’ll be pleasantly surprised with better sleep and more energy throughout your day!
Get at least 20 minutes of sunshine a day on your bare skin. Use the D-Minder app to make sure you don’t burn and to track your Vitamin D levels.
If you want more info on how powerful a ketogenic whole foods diet is check out The Wahls Protocol.
If you want more info on healing through sunshine and ketosis follow one of my doctors on instagram.