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Singles 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.

Women:  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 the 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.

EVERYTHING YOU RECEIVE FOR WEEK 1 SHOULD BE PUT IN YOUR REFRIGERATOR SO THAT YOU CAN BEGIN THE PLAN THE DAY FOLLOWING YOUR DELIVERY.

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. 
 

SINGLES WEEK 1

DAY ONE

Breakfast

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

Sausage Quiche with Butternut Squash Cook per directions on

label. Eat 1/3 of container; put the rest back in the fridge.

Lunch

Pineapple Bacon Wrapped Pork Tenderloin

Follow cooking instructions on package label.  Eat 1/3 of quantity made, place remainder back in fridge. 

Herbed Squash Sauté

Make entire recipe as per cooking instruction label, eat 1/3, put leftovers in original baggie and back in fridge. 

Dinner

Italian Beef Stuffed Peppers

Heat entire container as per label instructions, eat 1/3 of container, place leftovers with

enclosed lid back in fridge. 

Sweet Potato Nuggets

Fix entire container per label instructions, eat 1/3 of container, put remainder back in

original baggie back in fridge.

 

DAY TWO

Breakfast 

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

Eggs with Green Apple Sausage – Fix two eggs and 2 sausage to your liking.

Lunch 

Baked Lemon Chicken

Cook entire container as per label instructions, eat 1/3 of container, place leftovers enclosed with

lid back in fridge. 

Bacon - Braised Cabbage

Fix entire recipe as per cooking instructions, eat 1/3 of recipe; place leftovers back in original baggie and back in fridge.

Dinner 

Shrimp “Fried Rice”

Fix entire recipe per cooking instructions, eat 1/3 of recipe, place leftovers in a container and put in fridge. 

***Prep for tomorrow’s lunch - Put Chicken Stew in Crockpot per cooking

instruction label)

 

DAY THREE

Breakfast 

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

Sausage Quiche with Butternut Squash – Warm ½ of remaining

Quiche, eat and put rest back in fridge.

Lunch 

Chicken Stew

Eat 1/3 of quantity made, place remainder in a storage container (do not reuse the bags it came

in) and place back in fridge. 

Kale Salad

Dice 1/3 of apple, slice thin one radish, combine with 1/3 of kale and 1/3 of dressing. Massage well with

hands.

Dinner 

Pineapple Bacon Wrapped Pork Tenderloin

Heat ½ of what’s left of Pork Tenderloin, ½ of squash, put remaining squash back into container with pork and put back in fridge. 

Herbed Squash Sauté

Follow instructions above.

 

DAY FOUR

Breakfast 

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

Eggs with Green Apple Sausage – Fix two eggs and 2 sausage to your liking.

Lunch 

Italian Beef Stuffed Peppers

Heat ½ of container of peppers along with ½ of Sweet Potato Nuggets.  Put remaining portion of sweet potatoes into remaining portion of peppers and put back in fridge. 

Sweet Potato Nuggets

See heating instructions above.

Dinner 

Baked Lemon Chicken

Take ½ of quantity in container out and place in an oven proof dish along with ½ of Brussel Sprouts.  Heat at 350 for 20 minutes. Place the one remaining serving of Cabbage along with chicken back in fridge. 

Bacon - Braised Cabbage

See instructions above.

 

DAY FIVE

Breakfast 

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

Sausage Quiche with Butternut Squash – Warm remaining quiche

and enjoy.

Lunch 

Shrimp “Fried Rice”

Heat ½ of container in a sauce pan.  Put the rest back in the fridge.

Dinner 

Chicken Stew

Take out 1/2 of quantity in container and heat in pot on stove. Leave rest in container, (you will

have one serving left) and place back in fridge. 

Kale Salad

Chop ½ of apple, slice one radish, mix ½ of dressing and ½ of Kale together, massage with

hands.

 

DAY SIX

Breakfast 

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

Eggs with Green Apple Sausage – Fix two eggs and 2 sausage to your liking.

Lunch 

Pineapple Bacon Wrapped Pork Tenderloin

Heat all of what’s left of Pork Tenderloin along with squash. 

Herbed Squash Sauté

Follow instructions above.

Dinner 

Italian Beef Stuffed Peppers

Heat remaining peppers and enjoy. 

Sweet Potato Nuggets

Follow instructions above.

 

DAY SEVEN

Breakfast 

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

Shrimp “Fried Rice”

Heat up the rest of this entrée and enjoy.

Lunch 

Baked Lemon Chicken

Heat remaining chicken along with cabbage and enjoy. 

Bacon Braised Cabbage

See instructions above.

Dinner 

 

Chicken Stew

 

Heat rest of stew in pot on stove. 

 

Kale Salad

 

Prep and eat rest of salad.

Shrimp “Fried Rice”

Heat up the rest of this entrée and enjoy.

 

 

 

SINGLES WEEK 2

DAY EIGHT

Breakfast 

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

Curried Beef & Broccoli Slaw Muffins – Eat two.

Lunch

Bacon Meatloaf

Follow cooking instructions on label, eat 1/3 of container, place remainder covered with lid back

in fridge. 

Veggie Stir Fry

Follow directions on label, eat 1/3 of recipe, put remainder back in container and back in fridge.

Dinner 

Turkey Veggie Meatballs

Heat entire container as per label instructions; eat 1/3 of container, place remainder enclosed with lid back in fridge. 

Green Bean Casserole

Fix entire recipe per cooking instructions, eat 1/3 of recipe; place remainder back in original container.

 

 

DAY NINE

Breakfast 

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

Branless Muffin– Eat one or two muffins.  (One can be saved for later in the day)

***Prep for tonight’s dinner – Put West African Stew in Crockpot per cooking instructions on label.  I recommend you cook it on low or warm if you will be gone for 8 hours, you don’t want it to get over done and crock pots vary greatly.

Lunch 

Chicken with Mushroom Basil Cream Sauce

Make entire recipe as per cooking instructions, (must prepare all three chicken breasts, as raw

chicken breasts won’t last in fridge) eat 1/3 of quantity made, place remainder in a storage

container and place back in fridge. 

Cauliflower Rice Pilaf

Fix entire container as per label instructions, eat 1/3 of container, place remainder back in fridge.

Dinner 

West African Stew

Eat 1/3 of recipe, place remainder in a storage container and put back in fridge. 

Brussels Sprouts with Gnocchi

Fix entire container as per label instructions, eat 1/3 of recipe, put remainder in a storage container and back into fridge.

 

 

DAY TEN

Breakfast 

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

Sausage Patties with Sweet Potato Mash – Heat entire container per label instructions.  Eat 1/3 of container, place remainder back in fridge with lid.

Lunch

Tortillaless Soup

Warm ½ of container in a pot on the stove. 

Roasted Beets & Carrots

Fix entire bag per instructions. Eat 1/2 and put remainder back in fridge.

Dinner 

Bacon Meatloaf

Take ½ of remaining meatloaf and veggies and place in ovenproof dish. Heat at 350 for 20

minutes. You will have one serving left of each, place back in fridge. 

Veggie Stir Fry

See instructions above.

 

 

DAY ELEVEN

Breakfast 

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

Curried Beef & Broccoli Slaw Muffins – Eat two.

Lunch 

Turkey Veggie Meatballs

Heat ½ of container along with ½ of remaining Green Bean Casserole.place remaining peas in casserole container with lid and back in fridge. 

Green Bean Casserole

See instructions above.

Dinner 

Chicken with Mushroom Basil Cream Sauce

Remove ½ of what’s remaining of Chicken and Rice and place in an ovenproof dish at

350 for 20 minutes, place remaining one serving of each back in fridge. 

Cauliflower Rice Pilaf

See instructions above.

 

 

DAY TWELVE

Breakfast 

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

Sausage Patties with Sweet Potato Mash – Heat and eat ½ of container.  Place remainder back in fridge.

Lunch 

West African Stew

Heat ½ of recipe along with ½ of Brussels Sprouts.  Place remainder of each back in fridge. 

Brussels Sprouts with Gnocchi

See instructions above.

Dinner 

Tortillaless Soup

Warm rest of container in a pot on the stove. 

Roasted Beets & Carrots

Eat rest of salad.

 

 

DAY THIRTEEN

Breakfast 

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

Curried Beef & Broccoli Slaw Muffins – Eat two..

Lunch 

Bacon Meatloaf

Add veggies to remaining Meatloaf in pan and heat at 350 for 20 minutes. 

Veggie Stir Fry

See instructions above.

Dinner 

Turkey Veggie Meatballs

Heat remaining meatballs along with Green Bean Casserole and enjoy. 

Green Bean Casserole

See instructions above.

 

 

DAY FOURTEEN

Breakfast 

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

Sausage Patties with Sweet Potato Mash – Heat and eat remainder.

Lunch 

Chicken with Mushroom Basil Cream Sauce

Heat last portion of Chicken and Cauliflower Rice in oven at 350 for 20 minutes. 

Cauliflower Rice Pilaf

See instructions above.

Dinner 

West African Stew

Heat rest of stew and Brussels Sprouts and enjoy. 

Brussels Sprouts with Gnocchi

See instructions above.

 

 

SINGLES WEEK 3

DAY FIFTEEN

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Branless Muffin – Eat one to two muffins. (One can be saved for later in the day)

Lunch 

Chocolate Chili

Heat ½ of contents of container in a pot on the stove. 

Kale Chips

Eat ½ of container of Kale Chips.

Dinner 

Chicken with Lemon and Capers

Make entire recipe per cooking instruction label (must prepare all three chicken breasts as

raw chicken breasts won’t last in fridge). Eat 1/3 of quantity made, place remainder in a

storage container and place back in fridge. 

Roasted Root Veggies

Prepare entire recipe per label instructions. Eat 1/3 of recipe, put rest back in fridge in original baggies.

 

 

DAY SIXTEEN

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Mulligatawny Stew – Heat ½ of container and enjoy.

Lunch 

Paleo Swedish Meatballs

Cook per heating instructions.  Eat 1/3 of meatballs, put rest back in fridge. 

Bacon Braised Cabbage

Fix entire recipe per cooking instructions, eat 1/3 of recipe; place remainder back in original baggie and back in fridge.

Dinner 

Moussaka

Heat entire entrée per label instructions.  Eat 1/3 and place remainder with lid back in fridge.

 

 

DAY SEVENTEEN

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Meatballs Wrapped In Bacon – Make entire recipe per cooking instructions on label.  Eat 1/3 of quantity made, place the remainder back in fridge with lid.

Lunch

Pop’s Pulled Pork

Make entire recipe per cooking instructions on label.  Eat 1/3 of quantity made, place the remainder back in fridge with lid. 

Brussels’ Sprouts

Make entire recipe per label instructions, eat 1/3 of recipe, put remainder back in original baggie and back in fridge.

Dinner 

Chocolate Chili

Heat rest of contents of container in a pot on the stove. 

Kale Chips

Eat rest of Kale Chips

 

 

DAY EIGHTEEN

Breakfast 

Coffee/Tea (With unsweetened almond or coconut milk only)

Mulligatawny Stew – Heat rest of  stew on stove and enjoy.

Lunch 

Chicken with Lemon and Capers

Place ½ of remaining Chicken with Capers along with ½ of Roasted Root Veggies in

ovenproof container. Bake at 375 for 30 minutes.  Put remainder of veggies into pan with chicken and put back in fridge. 

Roasted Root Veggies

See instructions above.

Dinner 

Paleo Swedish Meatballs

Heat up ½ of remaining meatballs along with ½ of remaining cabbage.  Combine last serving of meatballs and cabbage in container and put back in fridge. 

Bacon-Braised Cabbage

See instructions above.

 

 

DAY NINETEEN

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Meatballs Wrapped In Bacon–Heat ½ of container and eat; put

rest back in fridge.

Lunch 

Moussaka

Heat ½ of remaining casserole and enjoy.

Dinner 

Pop’s Pulled Pork

Heat 1/2 of pork along with ½ of sweet potatoes and Brussels Sprouts and enjoy Place remaining vegetables in container with pork and back in fridge with lid. 

Brussels’ Sprouts

See instructions above.

 

 

DAY TWENTY

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Branless Muffin – Eat one to two muffins. (One can be saved for later in the day)

Lunch 

Chicken with Lemon and Capers

Place container of Chicken and veggies in oven and bake at 375 until heated through. 

Roasted Root Veggies

See instructions above.

Dinner 

Paleo Swedish Meatballs

Heat and eat remaining serving of meatballs and cabbage. 

Bacon Braised Cabbage

See instructions above.

 

 

DAY TWENTY–ONE

Breakfast 

Coffee/Tea (With unsweetened almond or coconut milk only)

Meatballs Wrapped In Bacon–Heat remainder and enjoy.

Lunch 

Moussaka

Heat remainder and enjoy.

Dinner 

Pop’s Pulled Pork

Heat rest of pork along with sweet potatoes and Brussels Sprouts and enjoy. 

Brussels’ Sprouts

See instructions above.

 

 

 

SINGLES WEEK 4

DAY TWENTY–TWO

Breakfast 

Coffee/Tea (With unsweetened almond or coconut milk only)

Eggs & Green Apple SausageEat two eggs and two sausages to your liking.

Lunch 

Turkey Veggie Meatballs

Take out 5 meatballs with some sauce and heat in an oven proof container, leave the rest in the original container enclosed with lid and place back in fridge. 

Coconut Lime Rice

Fix entire recipe per label instructions, eat 1/3 of recipe, place remainder in a storage container and put back in fridge.

Dinner 

Chicken Cacciatore

Make entire recipe as per recipe instructions.  Eat 1/3 of recipe, place remainder in a storage container and put back in fridge. 

Green Bean Almandine

Fix entire container as per label instructions, eat 1/3 of recipe, put remainder in a storage container and back into fridge.

 

 

DAY TWENTY–THREE

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Salmon PattiesHeat up and eat 2 patties with or without tartar sauce.  Don’t overcook as they can become dry.

***Put Pop’s Beef Stew in crock pot per label instructions for tonight’s dinner.***

Lunch 

Bacon Wrapped Chicken Thighs

Make entire recipe as per cooking instructions, eat 1/3 and place remainder back in fridge in

original container with lid. 

Rosemary Garlic Potatoes

Fix entire recipe per label instructions, eat 1/3 of recipe, place remainder in storage container in

fridge.

Dinner 

Pop’s Beef Stew

Eat 1/3 of quantity made, place remainder in a storage container (do not reuse the bags it came

in) and place back in fridge. 

Kale Salad

Dice 1/3 of apple, slice thin one radish, combine with 1/3 of kale and 1/3 of dressing. Massage well with

hands.

 

 

DAY TWENTYFOUR

Breakfast 

Coffee/Tea (With unsweetened almond or coconut milk only)

Branless MuffinEat one to two muffins. (One can be saved for later in the day)

Lunch 

Turkey Meatloaf

Cook per cooking label. Eat 1/3 of quantity made, place remainder back in fridge. 

Herbed Squash Saute

Fix entire recipe as per cooking instructions, eat 1/3 of recipe; place remainder back in original

baggie and back in fridge.

Dinner 

Turkey Veggie Meatballs

Heat 5 meatballs/sauce and ½ of Coconut Lime Rice in ovenproof container at 350 for 20 minutes.

Add the rice to the container with the meatballs and put back in fridge. 

Coconut Lime Rice

See instructions above.

 

 

DAY TWENTY–FIVE

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Salmon PattiesHeat two patties and serve with or without tartar sauce.

Lunch 

Chicken Cacciatore

Heat ½ of recipe along with ½ of green beans.  Place remainder of each back in fridge. 

Green Bean Almandine

See instructions above.

Dinner 

Bacon Wrapped Chicken Thighs

Remove ½ of what’s remaining of Chicken and place in an ovenproof dish along with ½

of Rosemary Garlic Potatoes and bake at 350 for 20 minutes. Place remaining servings of potatoes and chicken back in fridge. 

Rosemary Garlic Potatoes

See instructions above.

 

 

DAY TWENTY–SIX

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Egg with Green Apple SausageFix two eggs and sausage to your liking. (You will have 2 patties left to enjoy after you finish week 4)

Lunch 

Pop’s Beef Stew

Take out 1/2 of quantity in container and heat in pot on stove. Leave rest in container, (you will

have one serving left) and place back in fridge. 

Kale Salad

Dice 1/2 of apple, slice thin one radish, combine with 1/2 of kale and 1/2 of dressing. Massage well with

hands.

Dinner 

Turkey Meatloaf

Eat ½ of remaining meatloaf and ½ of remaining squash, put the last serving of squash in the meatloaf container and put back in fridge. 

Herbed Squash Sauté 

See instructions above.

 

 

DAY TWENTY–SEVEN

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Salmon Patties – Heat and eat rest of salmon.

Lunch 

Turkey Veggie Meatballs

Heat remaining meatballs in original container with remainder of Coconut Lime Rice. 

Coconut Lime Rice

See instructions above.

Dinner 

Chicken Cacciatore

Heat rest of chicken and green beans and enjoy. 

Green Bean Almandine

See instructions above.

 

 

DAY TWENTY–EIGHT

Breakfast 

Coffee/Tea(With unsweetened almond or coconut milk only)

Turkey Meatloaf –

 Heat the remaining meatloaf and squash and enjoy. 

Herbed Squash Sauté

See instructions above.

Lunch 

Bacon Wrapped Chicken Thighs

Heat remaining portions of Chicken and Potatoes in container. 

Rosemary Garlic Potatoes

See heating instructions above.

Dinner 

Pop’s Beef  Stew

Heat rest of stew in pot on stove. 

Kale Salad

Eat rest of salad.