What to Eat This Week on The Paleo Diet: May, Week 4 | The Paleo Diet®
noun_Search_345985 Created with Sketch.

Try The Paleo Diet®!

Learn more. Get recipes & meal plans. See the science.

What to Eat This Week: May, Week 4

By Aimee McNew, Lifestyle writer
May 23, 2021
What to Eat This Week: May, Week 4 image

The theme this week is veggies! Yes, we have plenty of vegetables in the dinner plan every week, but how often do you actually eat vegetables for your other meals of the day?

While most people think they need more protein in their diet, most Americans should actually be focusing on getting more fiber instead. Fortunately, despite what you might have heard, you can get plenty of fiber on a grain-free diet. Veggies have lots of it!

The dietary guidelines suggest 25-30 grams of fiber per day, but most Americans get around 12-16, or even less. Don’t feel limited by those numbers, though: You can consume much more and still be healthy. Research suggests that ancestral diets may have contained as much as 100 grams of fiber per day.

Want to get an idea as to how much fiber you’re eating? Use a food tracking app, like Cronometer, to do the calculations for you. If you find yourself short, add an extra serving of veggies to a few of your daily meals, or some berries for a snack, and you’ll dramatically increase your fiber intake.

Your shopping list should be centered around the produce section of the grocery store this week. Stock up on zucchini—you'll use them for zoodles twice. You’ll also want to grab some broccoli, Brussels sprouts, butternut squash, sweet potatoes, carrots, beets, radishes, bell peppers, spinach, mushrooms, and avocado. Phew!

Here’s your meal plan for the week:

Monday

These Greek Meatballs and Zoodles with Lemon Vinaigrette are a savory, satisfying way to kick off the week’s meals. If you don’t have a spiralizer, you can julienne the zucchini, or just slice thinly.

What to Eat This Week: May, Week 4 image

Tuesday

Keep things light with this Easy, Creamy Butternut Squash Soup. It pairs well with roasted veggies, like Brussels sprouts, for a little more staying power.

What to Eat This Week: May, Week 4 image

Wednesday

This Peppercorn-Crusted Beef Tenderloin with Gremolata looks and tastes way more effort-intensive than it is! Pair it with a side of broccoli—it has almost three grams of fiber per cup!

What to Eat This Week: May, Week 4 image

Thursday

Go meat-free tonight with this Vegan Buddha Bowl with Avocado Lime Dressing. This colorful dish is a great way to fill up on fiber and nutrients, so you won’t feel hungry later.

What to Eat This Week: May, Week 4 image

Friday

This super simple, garlicky Lemon Zoodles with Shrimp dish is a great and easy meal to end your week. Again, if you don’t have a spiralizer, zucchini can be cooked in many ways and still taste just as delicious.

What to Eat This Week: May, Week 4 image

Saturday

It’s leftovers day, but if you’re up for it, try making this Cherry Berry Medley this weekend. With all the berries in season right now, it’s sure to be perfect.

What to Eat This Week: May, Week 4 image

Sunday

This Paleo Spinach Mushroom Quiche is a grain-free twist on a classic breakfast dish. The eggs, spinach, and mushrooms are a trifecta of flavors that blend perfectly. Bonus: It works well for leftovers, too.

What to Eat This Week: May, Week 4 image
What to Eat This Week: May, Week 3
By Aimee McNew
What to Eat This Week: May, Week 4 image

Even More Articles For You

The Dangers of High Salt Diet: Impact on Autoimmunity
Our Paleo ancestors survived on a low salt diet. Today, it's everywhere and nearly impossible to avoid. Discover the dangers of a high salt diet.
By Dr. Marc Bubbs
Looking “Beyond Keto” with Dr. Terry Wahls
Dr. Terry Wahls has been developing a nutritional strategy for M.S. Her most recent book applies Paleo Diet principles with intermittent fasting.
By David Whiteside
Garlicky Saffron Clams
A modest 100g serving of clams provides 78% of your daily iron requirements, substantial amounts of selenium, manganese, and vitamin C, and 13g of protein.
By Christopher Clark
Paleo Leadership
 
Trevor Connor
Trevor Connor

Dr. Loren Cordain’s final graduate student, Trevor Connor, M.S., brings more than a decade of nutrition and physiology expertise to spearhead the new Paleo Diet team.

Mark J Smith
Dr. Mark J. Smith

One of the original members of the Paleo movement, Mark J. Smith, Ph.D., has spent nearly 30 years advocating for the benefits of Paleo nutrition.

Nell Stephenson
Nell Stephenson

Ironman athlete, mom, author, and nutrition blogger Nell Stephenson has been an influential member of the Paleo movement for over a decade.

Loren Cordain
Dr. Loren Cordain

As a professor at Colorado State University, Dr. Loren Cordain developed The Paleo Diet® through decades of research and collaboration with fellow scientists around the world.