Cheat Sheet - Vitamin E
PALEO LEAP CHEAT SHEET
PACK LUNCHES
Wondering what on earth you could possibly bring to work or school with sandwiches off the table?
LOOK NO FURTHER!
HERE’S A WEEK’S WORTH OF TWO-FOR-ONE MEALS:
DINNERS THAT YOU CAN EASILY RE-IMAGINE AS LUNCH THE NEXT DAY WITHOUT FEELING LIKE YOU’RE JUST EATING “LEFTOVERS.”
THE GEAR Start by getting your supplies ready. You don’t need everything on this list to become a Paleo lunchbox champion, but take a look and see what makes sense to you.
Lunchbox This can be as cheap and simple as an ordinary plastic food container. If you want to get a little fancier, bento boxes (lunchboxes with many small compartments) are a much better fit for Paleo meals than huge boxes designed for a sandwich.
Die Cups Watertight containers for salad dressings and dipping sauces make a huge difference in the quality of your pack lunches. Packing salad dressing in a separate cup keeps vegetables crisp, and keeping dips separate makes everything neater and more pleasant.
Thermos Bottle A good thermos will keep soup or broth hot all day; it’s perfect if you don’t have a microwave.
Ice Packs If you’re storing a cold lunch without a fridge, an ice pack will keep it safely cool for hours.
Water Bottle It’s much cheaper and more environmentally friendly than buying plastic bottles out of a vending machine.
THE MEALS? READY TO START COOKING? HERE ARE YOUR TWOFERS:
ROAST CHICKEN TO POWER SALAD LUNCH TODAY
(packing/prep time: 10 minutes)
DINNER LAST NIGHT
Moroccan-style roast chicken
Moroccan chicken salad with almond dressing: just replace the chicken breast in the recipe with leftover roast chicken. Halve the quantities in the recipe if you’re only feeding one. You can make the salad the night before; just keep the dressing separate in its own small container.
ON THE GROCERY LIST…* 1 chicken 1 onion 1 zucchini 6 dates 2 carrots 1 bag of grapes 1 small box blueberries 1 bag mixed greens Almonds and almond butter 1 small bottle orange juice
SIRLOIN TWO WAYS LUNCH TODAY
(packing/prep time: 10 minutes)
DINNER LAST NIGHT Carne asada sirloin
Southwestern steak salad: substitute leftover steak for the steak in the recipe. Reduce the quantities in the recipe if you’re only feeding one. You can make the salad the night before; just keep the vinaigrette separate in its own small container.
ON THE GROCERY LIST…* 1 chicken 2 lbs sirloin steak 1 lime 1 bag of mixed greens 2 cucumbers 1 red bell pepper 2 green onions 1 package mint leaves 2 lemons
URBAN CAMPFIRE LUNCH LUNCH TODAY
DINNER LAST NIGHT Winter vegetable soup
(packing/prep time: 10 minutes)
Thermos bottle of leftover soup (or any container, if you have a fridge and a microwave), some slices of salami (or another hard sausage), and a banana.
ON THE GROCERY LIST…* 1 red onion 2 large carrots 2 sticks celery 1 sweet potato 1 can diced tomatoes 1 head cabbage 1lb chicken (for the soup; unless
you have some left over)
Approx. 4oz of salami 1 banana (or other fruit of your choice)
SALMON IN COLOR LUNCH TODAY
(packing/prep time: 10 minutes)
DINNER LAST NIGHT
Salmon Florentine or grilled salmon-tomato skewers (grocery list given for salmon Florentine)
Spinach, strawberry, and avocado salad: just replace the salmon in the recipe with leftovers. Reduce the quantities in the recipe if you’re only feeding one. You can make the salad the night before; just keep the pineapple dressing separate in its own small container.
ON THE GROCERY LIST…* 4 salmon fillets (6oz. each) 2 bags fresh spinach 2 shallots 5 sun-dried tomatoes 1 box strawberries 1 avocado 1 red onion 1 can pineapple juice
SPICY SANDWICHES DINNER LAST NIGHT
Cuban shredded beef or pulled pork (grocery list given for Cuban shredded beef)
LUNCH TODAY
(packing/prep time: 10 minutes)
Cuban rolled sandwiches: instead of cooking up a new filling, just roll leftover beef into lettuce leaves to make delicious minisandwiches. Pack some pineapple cubes in a separate container.
ON THE GROCERY LIST…* 2 lbs. boneless chuck 1 onion 1 small bottle orange juice 1 lime (+ more as desired for serving) 1 head lettuce 1 pineapple
*EXCLUDING SPICES, COOKING FAT, AND OTHER PANTRY STAPLES.
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
PACK LUNCHES
Wondering what on earth you could possibly bring to work or school with sandwiches off the table?
LOOK NO FURTHER!
HERE’S A WEEK’S WORTH OF TWO-FOR-ONE MEALS:
DINNERS THAT YOU CAN EASILY RE-IMAGINE AS LUNCH THE NEXT DAY WITHOUT FEELING LIKE YOU’RE JUST EATING “LEFTOVERS.”
THE GEAR Start by getting your supplies ready. You don’t need everything on this list to become a Paleo lunchbox champion, but take a look and see what makes sense to you.
Lunchbox This can be as cheap and simple as an ordinary plastic food container. If you want to get a little fancier, bento boxes (lunchboxes with many small compartments) are a much better fit for Paleo meals than huge boxes designed for a sandwich.
Die Cups Watertight containers for salad dressings and dipping sauces make a huge difference in the quality of your pack lunches. Packing salad dressing in a separate cup keeps vegetables crisp, and keeping dips separate makes everything neater and more pleasant.
Thermos Bottle A good thermos will keep soup or broth hot all day; it’s perfect if you don’t have a microwave.
Ice Packs If you’re storing a cold lunch without a fridge, an ice pack will keep it safely cool for hours.
Water Bottle It’s much cheaper and more environmentally friendly than buying plastic bottles out of a vending machine.
THE MEALS? READY TO START COOKING? HERE ARE YOUR TWOFERS:
ROAST CHICKEN TO POWER SALAD LUNCH TODAY
(packing/prep time: 10 minutes)
DINNER LAST NIGHT
Moroccan-style roast chicken
Moroccan chicken salad with almond dressing: just replace the chicken breast in the recipe with leftover roast chicken. Halve the quantities in the recipe if you’re only feeding one. You can make the salad the night before; just keep the dressing separate in its own small container.
ON THE GROCERY LIST…* 1 chicken 1 onion 1 zucchini 6 dates 2 carrots 1 bag of grapes 1 small box blueberries 1 bag mixed greens Almonds and almond butter 1 small bottle orange juice
SIRLOIN TWO WAYS LUNCH TODAY
(packing/prep time: 10 minutes)
DINNER LAST NIGHT Carne asada sirloin
Southwestern steak salad: substitute leftover steak for the steak in the recipe. Reduce the quantities in the recipe if you’re only feeding one. You can make the salad the night before; just keep the vinaigrette separate in its own small container.
ON THE GROCERY LIST…* 1 chicken 2 lbs sirloin steak 1 lime 1 bag of mixed greens 2 cucumbers 1 red bell pepper 2 green onions 1 package mint leaves 2 lemons
URBAN CAMPFIRE LUNCH LUNCH TODAY
DINNER LAST NIGHT Winter vegetable soup
(packing/prep time: 10 minutes)
Thermos bottle of leftover soup (or any container, if you have a fridge and a microwave), some slices of salami (or another hard sausage), and a banana.
ON THE GROCERY LIST…* 1 red onion 2 large carrots 2 sticks celery 1 sweet potato 1 can diced tomatoes 1 head cabbage 1lb chicken (for the soup; unless
you have some left over)
Approx. 4oz of salami 1 banana (or other fruit of your choice)
SALMON IN COLOR LUNCH TODAY
(packing/prep time: 10 minutes)
DINNER LAST NIGHT
Salmon Florentine or grilled salmon-tomato skewers (grocery list given for salmon Florentine)
Spinach, strawberry, and avocado salad: just replace the salmon in the recipe with leftovers. Reduce the quantities in the recipe if you’re only feeding one. You can make the salad the night before; just keep the pineapple dressing separate in its own small container.
ON THE GROCERY LIST…* 4 salmon fillets (6oz. each) 2 bags fresh spinach 2 shallots 5 sun-dried tomatoes 1 box strawberries 1 avocado 1 red onion 1 can pineapple juice
SPICY SANDWICHES DINNER LAST NIGHT
Cuban shredded beef or pulled pork (grocery list given for Cuban shredded beef)
LUNCH TODAY
(packing/prep time: 10 minutes)
Cuban rolled sandwiches: instead of cooking up a new filling, just roll leftover beef into lettuce leaves to make delicious minisandwiches. Pack some pineapple cubes in a separate container.
ON THE GROCERY LIST…* 2 lbs. boneless chuck 1 onion 1 small bottle orange juice 1 lime (+ more as desired for serving) 1 head lettuce 1 pineapple
*EXCLUDING SPICES, COOKING FAT, AND OTHER PANTRY STAPLES.
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
