Our nutritionist at The Drs. Wolfson, Ashley Swanson, prepared food plans for the summer by total calories for you to enjoy.
Ashley created programs for a daily intake of:
Whether you’re trying to lose weight, gain weight or maintain weight, it’s important to follow your calorie goals.
In this post we have listed some sample plans for meals with a summer twist. Each of the meals and snacks has a calorie goal that is met by following the Paleo-approved plan.
For those trying to lose weight, it is important to not only keep track of calorie totals but also the time of day that calories are consumed. One study published in the Journal of the American College of Nutrition found that the time of day calories are consumed does matter if you’re watching your waistline1. The study looked at two groups of women and found that the group who consumed the majority of their calories earlier on in their day (i.e. before lunch) lost significantly more weight than the alternative group1.
So depending on your calorie and health goals, listen to what your body needs. These sample single-serving calorie plans show you the amount of food you can eat on a set-calorie diet, while also providing unique, Paleo recipes and snack products for your summer. Whether you follow this plan exactly or just take away some helpful ideas, you’ll gain a better understanding of the amount of food and types of recipes you can eat to meet your calorie goals.
Always use organic ingredients and free-range meats.
(If you are interested in meeting in person or by phone with Ashley Swanson and her Master’s level nutrition education, click here now.)
8.75 g carbohydrates, 20.25 g fat, 19 g protein
3/4 c. cooked scrambled eggs
½ c. arugula
1 c. cooked zucchini slices
2 slices of tomatoes
15 g carbohydrates, 5 g fat, 8 g protein
1 c. sliced raw, heirloom carrots
1 c. sliced raw cucumbers, peeled
1 Paleo Valley Beef Stick
30 g carbohydrates, 17 g fat, 21 g protein
Citrus-Beet Kale Salad
½ c. sliced, cooked red beets
¾ c. blood oranges
1 tbsp. lime juice
1 tbsp. organic walnut oil
1 c. chopped kale
2 oz. shredded chicken
Cook beets. Once beets are cool, slice them thinly. Layer kale, beets and blood orange slices in a bowl. Drizzle citrus juice and walnut oil over the salad. Top with shredded chicken.
8 g carbohydrates, 8 g fat, 7 g protein
10 g carbohydrates, 14 g fat, 34 g protein
5 oz. wild caught, organic salmon
2 c. fresh, local, asparagus, cooked
Total: 1, 199. 75 calories
22 g carbohydrates, 16.5 g fat, 27 g protein
Avocado, Peach and Kale Protein Shake
½ c. sliced peaches
½ c. chopped kale
½ c. freshly squeezed cucumber juice
1 scoop Paleo Fuel vanilla protein powder
Juice cucumbers. Blend everything together in a blender to desired consistency.
0 g carbohydrates, 6 g fat, 12 g protein
20.5 g carbohydrates, 33 g fat, 23 g protein
Paleo Waldorf Chicken Wrap-Ups (single-serving)
1/2 avocado, pitted
1/2 tbsp. organic avocado oil
1/2 tbsp. lemon juice
¼ tsp. Himalayan salt
¼ tsp. black pepper
¼ c. diced red onion
¼ c. diced celery
¼ of a diced apple
1/8 c. slivered almonds
¼ c. sliced red grapes
2 oz. diced, cooked chicken
55 g (1 c.) butterhead lettuce leaves
In a VitaMix, combine avocado, avocado oil, lemon juice, salt and pepper and blend until creamy consistency. Pour into a medium sized bowl. Add in the onion, celery, apple, almonds, grapes and chicken. Stir to mix well. Serve in butter head lettuce leaves and wrap up.
0 g carbohydrates, 10 g fat, 12 g protein
2 hard-boiled eggs
5 g carbohydrates, 33 g fat, 33 g protein
4 oz. steak (125.5 g)
10 green beans (picked fresh from a local summer farm)
½ c. mushrooms
½ tbsp. avocado oil
Cook steak to medium-rare. In a sauté pan, add avocado oil and bring to medium heat. Sauté green beans and mushrooms for 5 minutes. Total: 1, 491. 75 calories
38.5 g carbohydrates, 16 g fat, 17.75 g protein
Add in everything including the juice of the apple and pineapple. Blend in blender until creamy smooth. Add in pure water if need to make more liquid.
0 g carbohydrates, 10 g fat, 12 g protein
2 hard-boiled eggs
38 g carbohydrates, 17 g fat, 31 g protein
Summer Bison-Veggie Stuffed Sweet Potato
½ c. broccoli, diced
½ c. heirloom carrots, diced
½ c. arugula, chopped
½ c. kohlrabi, diced
1 tbsp. coconut oil
4 oz. ground bison
1 sweet potato, baked
Cook the ground bison meat until done. In a separate pan, add in vegetables and coconut oil and sauté until cooked. Once sweet potato is done, cut open and stuff with sautéed vegetables and ground bison.
22.9 g carbohydrates, 15.7 g fat, 3.3 g protein
1 date, chopped
½ tbsp.unsweetened, shredded, organic coconut
½ tbsp.coconut oil
1/8 c. pistachios
½ tsp. Superfood powder
Combine all ingredients in a food processor and pulse until combined. Press into a bar or ball form and refrigerate for an hour.
21 g carbohydrates, 23 g fat, 35 g protein
6 oz. organic, wild-caught salmon
1 tsp. avocado oil
2 tsp. lemon juice
1 tbsp. capers
1 tbsp. shallot, diced
1 c. eggplant, cubed
Bake salmon at 400 degrees F until cooked to desired doneness. In a pan, combine shallots and lemon juice and cook for two minutes. Add in capers and continue stirring for about 1-2 minutes longer. Meanwhile, coat the cup of eggplant cubes with avocado oil and sea salt. Roast in oven at 400 degrees F until tender. Serve salmon with lemon-caper-shallot topping and eggplant.
18 g carbohydrates, 12 g fat, 1 g protein
½ c. Cado Icecream
Total: 1782.55 calories
0 g carbohydrates, 32 g fat, 17 g protein
Fried eggs & Bacon
2 fried, organic eggs
2 slices organic bacon
1 tbsp. organic olive oil
24 g carbohydrates, 14 g fat, 12 g protein
2 g carbohydrates, 39 g fat, 20 g protein
Shrimp Stuffed Avocado
4 oz. organic, wild-caught shrimp
2 tsp. avocado oil
1/8 tsp. cayenne pepper
Cut open avocado and scrape out insides. Put into bowl and roughly mash. In a pan, sauté shrimp with avocado oil until pink and done and season with salt and cayenne. Combine with mashed avocado. Stuff the mixture back into avocado shells. Top with desired herbs.
17 carbs, 13 fat, 12 protein
1 oz. Nacho Garden Kale chips
16.8 g carbohydrates, 33 g fat, 33.5 g protein
Summer Squash Bruschetta Pasta Bowl
6 heirloom cherry tomatoes
2/3 c. (100 g) spiralized zucchini
4 oz. ground turkey
1 tbsp. olive oil
¼ c. onion, diced
Fresh basil as desired
Garlic powder as desired
Italian seasoning as desired
Himalayan salt & pepper to taste
26 g carbohydrates, 9 g fat, 4.5 g protein
1 small banana, frozen and chopped
1 tbsp. organic almond butter
Blend banana and almond butter until creamy for a frozen treat.
Total: 1,986 calories
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