Sample Menu
January 12, 2015 DF/CFT Paleo Challenge January 2015
Breakfast Protein: 3 to 4 oz. lean steak (3 for women’s, 4 for men’s) Carbs: ½ tomato or ½ pepper Fat: ¼ sliced avocado or ½ tsp of hemp seeds Topping: sauté 2 cloves of garlic + ¼ cup of onions on ½ TBSP of coconut oil. Smash avocado and add onion and garlic. Enjoy! 1 capsule of multivitamin + 1 gel of vitamin D (1000 iu)
Snack (only if hungry) Protein: 1 to 2 whole eggs Carbs: ½ apple or pear or small banana 1 cup of chopped kale with ¼ cup of red onions
Lunch Protein: 3 to 4 oz. wild halibut steak Carbs: 2 cups of mixed salad – arugula, lettuce, spinach, red onions Fat: Sprinkle ½ tsp of hemp seeds over salad 1.5 g of Omega 3 liquid
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[Menu Item Name] [Menu item description.]
Snack Protein: 3 to 4 oz. chicken breast Carbs: ½ grapefruit or ½ pomegranate with 2 cups of mixed salad Fat Options: 1 cup of unsweetened coconut milk or almond milk
Post-Workout Shake Protein: 20 to 45 g of protein powder Carbs: 3 to 9 oz. sweet potato.
Dinner Protein: 3 to 4 oz. chicken breast Make a chicken soup. Add chard, kale, onions, garlic and favorites spices 1.5 g of Omega 3 liquid
[Menu Item Name] [Menu item description.]
[Menu Item Name] [Menu item description.]