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Couples Plan Booklets

General Rules

Everything you need to eat on this plan will be delivered weekly. 

You may drink up to two cups of coffee a day without any sugar, sweetener of any kind.  Unsweetened almond or coconut milk can be substituted if you take coffee with cream.  I found the best substitute for dairy was full fat canned coconut milk in my coffee.   This however can substantially add to your calorie intake per day.  (This was the hardest part for me as my morning 2 cups of coffee are sacred to me, but I finally started drinking it black, and lo and behold, I now prefer it that way)

You may have unlimited amounts of caffeine free tea (without any sweeteners) and water.  Be sure to drink enough water.  No other drinks are allowed on the diet.

If you need to eat lunch at work, fix lunch in the morning with your breakfast and put it in a container that will facilitate re heating at work.

Purpose

The intention of this eating plan is to provide you with a start to a healthy way of eating by removing all foods that are possibly adversely affecting your health.  These foods, according to Paleo Principles are:  all sugar (as well as artificial sweeteners, including Stevia); grains (wheat, corn, oats, barley, quinoa); alcohols; rice; legumes; artificial ingredients; vegetable oils; and dairy.

This plan is a “One Size Fits All” plan.

This may be too much food for you.  You do not have to eat all the food.

Men:  This may not be enough food for you.  You can supplement the program with the following:  ¼ cup raw nuts per day, avocado, more fresh vegetables, or a few boiled eggs.

The main purpose of this diet is to “jump start” you to a healthier way of eating plus for you to see how your body reacts to the removal of inflammatory foods.  It is not primarily a weight loss program, although many people lose weight.

If you eat foods that are not part of this plan (cheat) then you cannot expect the best results.  

A book that explains the Paleo/Clean eating way of life in easy to understand terms is It Starts With Food by Dallas and Melissa Hartwig.  For the full theory behind this eating plan, please read this book.

Possible results to expect:

Improved energy levels

Improved sleep quality

Improved mood

Reduced “brain fog”

Less or no pain in joints

Helps to eliminate sugar cravings

Reduced inflammation in the body

Reestablish a healthy relationship with food

Works to minimize risk for most lifestyle-related diseases and conditions, like diabetes, cardiovascular disease, stroke, and autoimmune conditions

Clearer sinuses, possible allergy relief

What to expect:

You may feel worse before you feel better, depending on the amount of artificial ingredients, sugar, junk and processed food you are used to consuming.  You may feel the following:

Headaches

Body aches

Tired

Diarrhea

Constipation

Not sleep well

Craving for sugar

These symptoms could take from 1 to 3 weeks to dissipate.  Hang in there, it’s worth it.

 

Tips for success:

Do not deviate from the plan.

Do not get on the scale.  You may weigh yourself before and at the end of the 28 days.  Remember, the main purpose is to eat clean, not to lose weight.

Place your order to arrive a day before you start the 28 day plan.  Deliveries cannot be guaranteed for a specific time of the day. You don’t need to be home for delivery.

If you need to eat more, eat more fruit or vegetables in moderation.  Stay away from dried fruit, although if during the first week you just have to have sugar, eat a couple of dates. They satisfy that intense sugar craving.

Although nuts are allowed on the Paleo plan, I have not included them in this program as they are easy to overdo and most of them contain high amounts of Omega 6 fatty acids, which we already have too much of in our bodies due to our consumption of processed foods and fats. 

Use the journal space on each daily page to record any particular symptoms or lack of symptoms you may be experiencing.  

Remember, the primary purpose of this diet is to eliminate foods that could possibly be adversely affecting your health.   How will you know if they are adversely affecting you unless you remove them from your diet for a relatively extended period of time?  Stick with the program, do not cheat.

 

IMPORTANT NOTICE: Please consult your physician before beginning the 28 Day Paleo Clean eating diet plan, as with any diet plan, changing your diet or exercise or losing weight may affect some medical conditions and medications. Your physician may need to adjust your medications due to changes in your diet, exercise, or weight while on this program. Also, please take time to review the items on your menu this week and look at each one on our website to get a fuller understanding of all ingredients used in production of your meals.

The following are the instructions of what to eat and when, that you will receive with each delivery of food on the 28 Day Plan.
 
Please read through to get an idea of what you will be eating and how things are prepared.  If you want to know the specific ingredients and the cooking instructions for each item, please go the Paleo Menu page on our website.  Click on the entree or side item, and a full nutritional profile and ingredients are listed.
 
Food Allergies:  While every effort is made to ensure that there is no cross contamination, all our Paleo offerings are made in a facility on shared equipment with dairy, wheat, grains, sugar, soy, nut and peanut products.

 

COUPLES WEEKS ONE & THREE 

Day One & Fifteen

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Sausage Quiche with Butternut Squash  (3 servings) – Cook per directions on label.  Eat 1/3 of container each.  Put the remaining serving back in the fridge with original lid.

Lunch 

Bacon Meatloaf

Cook meatloaf per cooking instruction label. Each eat 1/3 of meatloaf.  Leave the rest in the original container along with cabbage below enclosed with lid and place back in the fridge. 

Herbed Squash Saute

Fix entire recipe as per cooking instructions; eat 1/3 of recipe each.  Put the remaining serving   into the container with the meatloaf and put in fridge.

Dinner 

Moussaka

Heat per label instructions.  Eat 1/3 each of quantity made and place remainder back in fridge.

Roasted Beets & Carrots

Fix entire recipe as per cooking instructions; eat 1/3 of recipe each. Put the remaining serving into the container with the Moussaka and put in fridge.

 

Days Two & Sixteen

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Eggs with Green Apple Sausage – Each fix two eggs and 2 sausages to your liking. (Cook sausage from frozen)

****Prep for tonight’s dinner – Put Chicken Stew in Crockpot per cooking instructions label.

Lunch 

Baked Lemon Chicken

Cook entire container as per label instructions.  Eat one serving each, leave remaining serving in container along with squash below, replace lid and put back in fridge. 

Green Bean Almandine (Cook from frozen)

Fix entire container as per label instructions, eat 1/3 each; place remaining serving in container with Chicken above.

Dinner 

Chicken Stew

Each eat 1/3 each of quantity made.  Place remainder in a storage container (do not reuse the bags it came in due to raw chicken) and place back in fridge. 

Kale Salad

Dice 2/3 of apple, slice thin 2 radishes, combine with 2/3 or kale and 2/3 of dressing.  Massage the dressing into the kale for about a minute.  Leave the rest of the kale, dressing and radish in bag and put back in fridge. 

***Take Bone Broth, Enchilada Soup and Shrimp “Fried Rice” out of freezer and put in fridge.

 

 

Days Three & Seventeen

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Each person eats one of the choices below:

Sausage Quiche with Butternut Squash  - Heat and serve.

Eggs with Green Apple Sausage – Fix two eggs and rest of sausage to your liking.

Lunch 

Shrimp “Fried Rice”

Fix entire recipe per label instructions.  Each eat 1/2 of recipe.

Dinner 

Each person eats one of the servings below:

Bacon Meatloaf – Heat remaining serving of meatloaf and Herbed Squash Saute. 

Moussaka – Heat remaining serving. 

***Take Pop’s Pulled Pork, West African Stew, Italian Stuffed Bell Peppers, Meatballs with Spinach & Coconut Cream Sauce from your freezer and put in fridge.

 

 

Days Four & Eighteen

Breakfast 

Coffee/Tea  (Unsweetened, almond or coconut milk only)

Bone Broth – Heat entire contents of container, each person eats ½ of container.

Branless Muffins – Each eat one muffin.

***Put Enchilada Soup in crock pot per label instructions for tonight’s dinner.

Lunch 

Each person eats one of the serving below:

Baked Lemon Chicken with Green Bean Almandine – Heat remaining serving.

Chicken Stew and Kale Salad – Heat remaining serving.

Dinner 

Enchilada Soup

Each eat 1/3 of recipe.  Put the last servings in a storage container and put back in fridge. 

Kale Chips

Each person gets 1/3 of container.

 

 

Days Five & Nineteen

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Paleo Swedish Meatballs – Heat per cooking instruction label, each person receives 8 meatballs with sauce.  Leave rest in container and put back in fridge.

***Put West African Stew in crock pot per label instructions for tonight’s dinner.

Lunch 

Pop’s Pulled Pork

Make entire recipe per cooking instructions on label.  Eat 1/3 each of quantity made, leave remaining serving along with Brussels’ Sprouts enclosed with lid back in fridge. 

Brussels’ Sprouts with Gnocchi

Make entire recipe per label instructions, eat 1/3 of quantity made each, put remainder in container with pork.

Dinner 

West African Stew

  Each eat 1/3 of amount made, place remainder with serving of Coconut Lime “Rice” below and put back in fridge. 

Coconut Lime “Rice”

Fix entire recipe per label instructions, each eat 1/3 of recipe, place remainder in container above with West African Stew. 

***Take Chicken Vegetable Soup from your freezer and put in your fridge.

 

 

Days Six & Twenty

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Each person eats one of the choices below:

Eggs with Bacon – Fix two eggs and two slices of bacon to your liking. (You will have 4 slices of bacon left to enjoy at another time)

Paleo Swedish Meatballs – Heat and serve remaining meatballs and sauce.

Lunch 

Italian Stuffed Bell Peppers with Organic Beef

Heat entire container as per label instructions.  Each eat 1/3 of container each, place back in fridge with remaining serving of Green Bean Casserole. 

Green Bean Casserole

Fix entire recipe as per cooking instructions, each eat 1/3 of recipe, place remaining serving in container above with Bell Peppers.

Dinner 

Each person eats one of the choices below:

Enchilada Soup with Kale Chips – Heat and serve. 

Pops Pulled Pork with Brussels Sprouts – Heat and serve.

 

 

Days Seven & Twenty-One

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

“Branless” Muffins – Eat one or two muffins each.  (One can be saved for later in the day.)

Lunch 

Chicken & Vegetable Soup

Heat soup per heating instructions on label.  Makes two serving, each person eats one serving. 

Sweet Potato Nuggets

Prepare and eat ½ of recipe each.

Dinner 

Each person eats one of the choices below: 

West African Stew & Coconut Lime “Rice” – Heat and serve. 

Italian Stuffed Bell Peppers & Green Peas and Bacon – Heat and serve.

 

 

 

COUPLES WEEKS TWO & FOUR 

Days Eight & Twenty-Two

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Eggs & Bacon – Each eat two eggs and two pieces of bacon to your liking.

Lunch 

Turkey Veggie Meatballs

Make entree as per cooking instructions.  Each eat 1/3 of meatballs, put the remaining Parsnip Apple Mash along with the meatballs in the container and put it back in your fridge.

Parsnip Apple Mash

Heat per cooking instructions.  Each eat 1/3 of container and follow directions above for remainder.

Dinner 

Chicken with Mushroom Basil Cream

Make entire recipe as per cooking instructions, (you must prepare all three chicken breasts, as raw chicken breast won’t last in fridge).  Each eat 1/3 of quantity made, place remainder in a storage container with rice below. 

Cauliflower Rice Pilaf

Fix entire container as per label instructions, each eat 1/3 of recipe, place remainder with chicken above and back in fridge.

 

**Prepare Pop's Beef Stew in Crock Pot and cook overnight for tomorrow's lunch.

 

 

Days Nine & Twenty-Three

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Salmon Patties -  Cook per label, (don’t overcook or they will become dry) each eat 1/3 with or without tartar sauce.  Place remainder back in fridge with lid.

Lunch 

Pop's Beef Stew

Each eat 1/3 of recipe, place remainder of stew and remaining Veggie Stir Fry in a container and put in fridge. 

Veggie Stir Fry

Fix per label instructions.  Each eat 1/3, place remainder in Squash Casserole container.

Dinner 

Pineapple Bacon Pork Tenderloin

Follow cooking instructions on package label. Each eat 1/3 of quantity made; leave remainder in  container and place back in fridge along with Veggies below. 

Roasted Root Vegetables (cook from frozen)

Fix entire recipe as per cooking instructions; eat 1/3 of recipe each.  Put the remaining serving into the container with the tenderloin and put in fridge.

 

 

Days Ten & Twenty-Four

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Each person eats one of the choices below:

Salmon Patties  - Heat  remaining serving.

Eggs and Bacon – Fix two eggs and rest of bacon to your liking.

Lunch 

Tortillaless Soup

Heat soup per heating instructions on label.  Makes two serving, each person eats one serving. 

Kale Salad

Fix entire salad, each person gets ½.

Dinner 

Each person eats one of the choices below: 

Chicken with Mushroom Basil Cream & Cauliflower Pilaf - Heat and serve. 

Turkey Veggie Meatballs and Parsnip Apple Mash - Heat and serve. 

 

*** Take Chicken Cacciatore, Sausage Patties w/Sweet Potato Mash, Chicken with Lemon & Capers, & Turkey Meatloaf from your freezer and put in your fridge.

 

 

Days Eleven & Twenty-Five

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Curried Beef & Broccoli Slaw Breakfast Muffins – Each eat two.

Lunch 

Each person eats one of the serving below:

Pop's Beef Stew with Veggie Stir Fry - Heat and serve. 

Pineapple Bacon Pork Tenderloin with Roasted Root Veggies - Heat and serve.

Dinner 

Chicken Cacciatore

Prepare per label (you must prepare all three chicken breasts as raw chicken breasts won’t last in fridge).   Each eat 1/3 of recipe. Place remainder in a storage container along with serving of     Sautéed Brussels’ Sprouts below and place back in the fridge. 

Sautéed Brussels’ Sprouts

Make entire recipe per label instructions, each eat 1/3 of quantity made, put remainder in container with Chicken. 

***Take out Bacon Wrapped Chicken Thighs, Branless Muffins, and Chocolate Chili from your freezer and put in your fridge.

 

 

Days Twelve & Twenty-Six

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Sausage Patties w/ Sweet Potato Mash  – Make recipe per cooking instructions and each eat 1/3, put the remaining serving back in fridge with lid.

Lunch 

Chicken with Lemon and Capers

Make entire recipe per cooking instruction label (you must prepare all three chicken breasts as raw chicken breasts won’t last in fridge).  Each eat 1/3 of quantity made, place remainder along with remaining Herbed Squash Sauté  below with lid back in fridge. 

Herbed Squash Sauté

Make entire recipe as per cooking instruction label, eat 1/3 each , put remaining serving in container above with chicken.

Dinner 

Turkey Meatloaf

Cook per label instructions. Each eat 1/3 quantity made.  Put in storage container and back in fridge along with last serving of green beans below. 

Green Bean Almandine (cook from frozen)

Make the entire recipe per the cooking instructions.  Each eat 1/3 of recipe.  Put remaining serving in container with meatloaf above.

 

 

Days Thirteen & Twenty-Seven

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

Each person eats one of the choices below:

Curried Beef & Broccoli Slaw Breakfast Muffins – Eat remaining two.

Sausage Patties w/ Sweet Potato Mash – Heat and serve.

Lunch 

Bacon Wrapped Chicken Thighs

Make entire recipe as per cooking instructions, each eat 1/3 of recipe, place remaining back in container with last serving of Rosemary Garlic Potatoes covered with lid. 

Rosemary Garlic Potatoes

Fix entire recipe per label instructions, each eat 1/3 of recipe, place remainder in container above with chicken.

Dinner 

Each person eats one of the choices below:

Chicken Cacciatore with Sautéed Brussels Sprouts – Heat and serve. 

Chicken with Lemon and Capers & Herbed Squash Sauté – Heat and serve.

 

 

Days Fourteen & Twenty-Eight

Breakfast 

Coffee/Tea (Unsweetened, almond or coconut milk only)

“Branless” Muffins – Eat one or two muffins each.  (One can be saved for later in the day.)

Lunch 

Chocolate Chili

Heat per label.  Each eat ½ of container. 

Kale Chips

Each person eats ½ of container.

Dinner 

Each person eats one of the choices below:

Turkey Meatloaf & Green Bean Almandine – Heat  and serve. 

Bacon Wrapped Chicken Thighs & Rosemary Garlic Potatoes – Heat and serve.