What to Eat This Week: October, Week 3 | The Paleo Diet®
noun_Search_345985 Created with Sketch.
0 cart-active Created with Sketch. noun_Search_345985 Created with Sketch.

What to Eat This Week: October, Week 3

By Aimee McNew, Contributor
October 17, 2021
What to Eat This Week: October, Week 3 image

Are you paying good attention to your ticker? As adults get older, heart health becomes a bigger concern—and for good reason. Heart disease is the leading cause of death in the U.S.

Unfortunately, traditional dietary recommendations to eat a low-fat, low-cholesterol diet for heart health haven’t worked to reduce heart disease. In fact, low-fat diets might even be raising the risk of heart disease!

Instead of avoiding fat and cholesterol, you can support heart health by eating foods that feed your cells and DNA a wide variety of nutrients. The Paleo Diet focuses on a mix of healthy fats, carbs, and proteins to achieve optimal health.

This week’s meal plan includes a variety of vitamins, minerals, and heart-healthy fiber to maximize your cardiovascular health.

Here’s your plan:


Kick off the week with the ultimate comfort food: Paleo Shepherd's Pie with Cauliflower. You can also use mashed sweet potatoes or squash for the topping instead of cauliflower.

What to Eat This Week: October, Week 3 image


Enjoy this filling, fiber-rich Vegetable Coconut Curry as a reminder that you don’t need to eat meat at every meal to feel full! Leftovers pair nicely with eggs for a great breakfast, too.

What to Eat This Week: October, Week 3 image


All you need is 30 minutes to make this gourmet Baked Cod with Tomato Basil Sauce with a white wine sauce. These flavors will hit the spot while infusing your diet with protein-rich fish.

What to Eat This Week: October, Week 3 image


Keep things light tonight with this Garden Harvest Salad with Smoky Walnut Dressing. If you can’t eat nuts, make an oil and vinegar dressing with just a pinch of black pepper.

What to Eat This Week: October, Week 3 image


We love quick and easy sheet pan meals, and this Flank Steak with Kale and Roasted Sweet Potato deserves a place in your weekly rotation. It’s also a great recipe for hosting friends and family.

What to Eat This Week: October, Week 3 image


Leftovers day!

What to Eat This Week: October, Week 3 image


Missing the taste of bacon on the weekends? This Paleo Breakfast Casserole is stuffed with paprika-seasoned pork belly for a healthier (and possibly even tastier) alternative!

What to Eat This Week: October, Week 3 image
What to Eat This Week: October, Week 2
By Aimee McNew
What to Eat This Week: October, Week 3 image

Even More Articles For You

What to Eat This Week: June, Week 3
 Wherever you are, whether at home or on vacation, your summertime meal plan can be easy and healthy!
By Aimee McNew
Forget the Macronutrient Ratios. Here's Why.
The focus of the Paleo Diet is not on finding an ideal macronutrient ratio, but on eating the foods we evolved to eat and avoiding anything processed.
By Trevor Connor, M.S.
What to Eat This Week: July, Week 1
It’s summertime! Our favorite seasonal meals (and desserts) are on the menu this week.
By Aimee McNew
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.