Before 4 PM: Paleo with Moderate Natural Carbs
Breakfast (8-9 AM):
3 scrambled eggs cooked in coconut oil
1/2 avocado
Handful of berries (e.g., blueberries or raspberries)
Black coffee or herbal tea (no sweetener)
Lunch (12-1 PM):
Grilled chicken breast (6-8 oz)
Roasted sweet potato (1 small, ~100g)
Steamed broccoli with olive oil drizzle
Water or unsweetened tea
Snack (2-3 PM, optional):
Apple with 1-2 tbsp almond butter
Handful of raw almonds or walnuts
Notes: Sweet potatoes and fruit provide natural carbs, which are Paleo-approved and give you energy earlier in the day. After 4 PM, these are cut out per your request.
After 4 PM: Strict Paleo, No Carbs/Sugar/Bread
Dinner (6-7 PM):
Baked salmon (6-8 oz) or grass-fed steak
Sautéed spinach and kale in ghee or olive oil
Grilled zucchini or asparagus
Water or herbal tea
Evening Snack (8-9 PM, optional):
Sliced cucumber with guacamole (made from avocado, lime, salt)
Handful of macadamia nuts or pumpkin seeds
Key Guidelines
After 4 PM Focus:
Protein: Lean meats (chicken, turkey), fatty fish (salmon, mackerel), or red meat (beef, lamb).
Veggies: Non-starchy options like leafy greens, cauliflower, zucchini, or Brussels sprouts.
Fats: Avocado, olive oil, coconut oil, ghee, or nuts/seeds (in moderation).
Avoid: All grains (bread, rice), legumes, sugars (even honey or maple syrup), and starchy veggies (potatoes, squash).
Hydration: Stick to water, black coffee, or unsweetened herbal teas all day. No sugary drinks or artificial sweeteners.
Meal Timing: Adjust times to your schedule, but keep carbs out after 4 PM.
Sample Weekly Menu (After 4 PM)
Monday: Grilled pork chops, roasted cauliflower, side of avocado.
Tuesday: Pan-seared cod, sautéed Swiss chard, olive oil drizzle.
Wednesday: Beef stir-fry (no sauce), bell peppers, broccoli, coconut oil.
Thursday: Roast chicken thighs, steamed spinach, almonds.
Friday: Salmon with lemon, grilled asparagus, guacamole.
Saturday: Lamb patties, sautéed mushrooms, kale salad with olive oil.
Sunday: Turkey meatballs, zucchini noodles, ghee.
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