Orientation Video
click here to see a video of one of our challenge orientations
Success Checklist
Click here for the success checklist with key action items, especially for days 1-8
Complete Paleo Guidebook (Plan A)
THIS could be all you need. if you do nothing else, print this book and do everything it says.
included: weekly meal plan, shopping lists (sized for family of 5; adjust as your needs require), weekly food-prep guides, and over 60 recipes.
Alternate 6-Week Mostly-Paleo Meal Plan (Plan B)
Need more ideas? here you go. we like to overdeliver. =)
this is all paleo as long as you eliminate the cheese that comes up a couple times in this meal plan.
Alternate 4-Week Meal Plan (Plan C)
Need more ideas? Here they are. Again, we like to overdeliver.
The meal plans are designed for 1500 calories per day; however, they can be easily modified to 1250 calories per day by taking out the late-day snack, and to closer to 1000 calories by taking out both snacks.
Important note: the Paleo Diet is primarily about food CHOICE, not food quantity. DO NOT lose the joy of food in a sweat over calories! You can follow the plan even with NO attention to calories.
Also important: the recipes noted in each week might be 1 serving, 4 servings, or 8 servings! Please reference this SERVING GUIDE to know how many servings you’re getting from the recipes in each week’s plan.
Alternate 4-Week Meal Plan (Plan D)
WE ARE ON A ROLL NOW. HERE YOU GO: ANOTHER MEAL PLAN TO KEEP YOUR OPTIONS VARIED & INTERESTING!
We recently obtained a copy of The Ancestral Chef’s 4-Week Paleo Meal Plan, which honestly might be the “prettiest” 4-week meal plan of all! So, check this out! Two ways to view it: first, the clickable button below gives you PDF viewer access. The second version is a website link that will take you to the PDF online. Both versions have CLICKABLE links to recipes for EVERY one of the meals in the plan! Boom!
Click here to view this in your web browser, which will allow you to use the clickable links to immediately access the recipes for EVERYTHING in the 4-week plan! This 4-week plan does not count calories, which is great if you’re trying not to stress about that.
2-Week Meal Plan (Plan E)
Want to “test run” Paleo for two weeks? PaleoGrubs is one of the Paleo world’s best sources of Paleo recipes, and they have a two-week kickstart program that can be really helpful. While the recipes below come without any calorie or macro numbers, they’re also some of the favorite recipes we’ve encountered. The breakfast sweet potato hash is one of the all-time most popular recipes. See two weeks of the meal plan here…
Slow-Cooker Recipes, Paleo Track
Here are HUNDREDS of recipes, BEYOND the guidebook we already sent. Use these to find MORE ideas for foods that EXCITE you, foods that you’d LIKE to eat in the next several weeks (if not longer!).
Short on time? Let your slow cooker do the work!
https://blog.paleohacks.com/20-easy-paleo-crock-pot-recipes/
https://greatist.com/eat/paleo-crock-pot-recipes
http://paleomg.com/category/food/crockpot/
Here are a few extra recipes from some sources we love…
Mel Joulwan’s Paleo Recipes (many from Well Fed & Well Fed 2- two great recipe books I recommend)
13 more W30 recipes by Suburban Kitchen
PaleOMG’s football-snack collection
Other great sources:
In your cell phone app store: The Nom Nom Paleo App is $6 and has a wealth of very appetizing recipes that are on plan.
PaleoNick: http://www.paleonick.com Paleo Nick is the CrossFit “Culinary Ninja” Chef and has a website full of useful information and recipes (NOTE: screen these before making; not all are W30-compliant.
Finally….
You’ll get recipes from your teammates in this challenge! One of the cool things we always do is share recipes for amazing foods that we’ve prepared and enjoyed ourselves. We also post photos of the foods we’ve made so you can actually see what it looks like when real people (not just professional chefs) prepare on-plan meals!
Dining Out but ON-Plan
Some local eateries that make it possible to eat in a Paleo-friendly fashion…
Cleveland Heath (you can request that their chef makes something Paleo-friendly; they know the rules)
Texas Roadhouse
Crazy Bowls & Wraps (CBW)
54th-Street Grill
Andria’s Steakhouse
Here are the allergen menus for several popular restaurants relevant to our area (Saint Louis Missouri Metro East)… click the name to see their allergen menus.
Cleveland Heath actually doesn’t have an online allergen menu, but they’re one of the most diet-friendly places around if you’re comfortable giving clear instructions to your server. Tell them you’re on a nutrition plan, and tell them your rules. They can make something happen for you. Tip your servers well and send a note to the kitchen to thank your chef!
Crazy Bowls & Wraps
Texas Roadhouse: A gluten-free menu is the best thing we could find for them online; but you can give specific guidance to their servers on-site and get an on-plan meal, no problem. Here’s the Nutrition Facts for the Roadhouse, which are comprehensive.
Applebees
Longhorn Steakhouse
Qdoba
Chipotle
54th Street Grill
1818 Chophouse: Can’t find one for 1818 Chophouse. You’ll have to ask their wait staff for guidance, but it’s gonna be iffy.
Andria’s Steakhouse: They ALMOST told us what we needed to know…
Red Robin
Buffalo Wild Wings
Fazolis
Olive Garden
Hardee’s (just for fun)
On-Plan Snacks
As you shop for your foods, be sure to stock up your “Emergency Kit” with portable, no-refrigeration-required snacks that you can take with you- so you’re NEVER out of luck with smashing cravings!
Our online store (CLICK HERE TO ACCESS) stocks RX bars, Naked Whey, and Bone Broth Protein, which are some of your best bets for snacking while staying on-plan.
lmost all of our RX Bar stock is on-plan for the nutrition challenge (except for the peanut butter flavor), and they are EASY, FILLING, and an inexpensive snack fix.
Happy shopping! Again, here’s the link to the online store. Buy online, pick up at CFE!
Helpful Resources for Travelers!
Maybe it’s not specifically Paleo (I sometimes call Whole30 “Paleo RX”) but Whole30’s Official Travel Guide (click here) is super helpful for almost anyone.
I’ve personally used this guide for multiple trips with great success. While it’s specifically written to Whole30-ers, I think it’s got useful ideas for anyone traveling and eating ANY diet.
Fresh Planet Flavor has a real-talk guide travel here too.
A few extra travel-snack and “food-carry hacking” ideas can be found here.
Cooler-friendly Whole30 and Paleo foods can be found here.
StupidEasyPaleo has a helpful article with smart warnings and links for on-plan snacks you can buy if you’re planning a couple weeks ahead.
