Happy Easter! – Meal Plan #18

Happy Easter, y’all!


I hope you are enjoying this day of celebration! As a christian, this is a super important day. As humans in general, we often celebrate moments occasions with food. Fourth of July BBQ, Thanksgiving dinner, birthday cake, etc. Food is one of our natural rhythms of life. It’s part of being a healthy, happy individual.

I remember when I was young and thoughts on the future including meals in pill form (or those protein blocks from Snowpiercer!). How lame would that be?! Seriously, take a pill and that’s it?! No interaction with others? No taking time to slow down and smell the sweet aroma of the delicious plate in front of you? A future where we don’t have time to enjoy the wonderful goodness of food is not one that sounds good to me!

So, this week, take some time to enjoy each meal. Look at every meal as a gift that we get to take pleasure in. Spend dedicated time to eat with others, to appreciate the look and smell of your food before you strap on the feedbag and gorge yourself!

Anyways, hope you have a great week and onto the meal plan!

-Tom Eats

Meal Plan #18


I experimented with serving up some green smoothies (1/2 banana, 1/2 cup packed spinach, 1 tbsp almond butter, 1 cup coconut milk) with the usual eggs for breakfast and really enjoyed it!


I love leftovers for lunch but I’m thinking of trying some meal prepping (note the difference between meal planning) this week with baked chicken and steamed veggies packed up and ready to go each day for lunch.


Sausage, egg, sweet potato skillet – You should be able to find some nitrite and nitrate free sausage at your local grocer. Cook it in a pan, put in a bowl and set aside, add some olive oil and cook chopped sweet potato, add some kale and eggs, then throw the sausage back in! (Optional: add onions, peppers, mushrooms, whatever!)

Cabbage and Sausage Skillet – Yes, I love skillets. There’s a satisfaction in only having to use one dish. Plus, meat and veggies are mixed together so you don’t have to worry about serving sizes for each. This recipe is great, but I like to add a little mustard to mine, too.

Zucchini pasta – So, i couldn’t get my grubby little paws on some spaghetti squash, but chose to sub in zucchini. I sliced it long and thin and sautéed it in olive oil with onion and mushrooms and added some pasta sauce (you should be able to find one that only has natural ingredients but read the label!).

Chicken and Avocado Caesar Salad – If you feel like you’re not getting enough veggies during the day, check out this salad. One of the reasons I don’t usually post salads is because most people associate salads with “diets” and paleo is a lifestyle, not a fad diet. Eating like we used to without all the processed junk food. So, I like to show a lot of ‘regular meals’ that have meats and veggies and aren’t salads. Just a personal preference.

Chicken Salad with Avocado – I know, another chicken and avocado salad? This one is more like traditional chicken salad: shredded chicken, creamy texture, etc. I used to make this all the time as a quick easy dinner or lunch to take somewhere. Also, adding hard-boiled egg is great!

Enjoy the cooking and the eating!

Tom is also involved with Globe & Crown Publishing and Podcast, and The Surreal Appeal Art & Jewelry. Celebrate art and creativity by checking them out!


What’s your goal? Meal Plan #17


Hello friends!

I hope this email finds you all well. I like to talk about making happy and healthy individuals through the paleo lifestyle, but what does that really mean? Well, the easy answer is it means different things to different people.

To me, being happy and healthy means being able to enjoy my life to the fullest and do things that I enjoy without my physical fitness slowing me down (want to go for a 5-mile hike tomorrow? Yes! A 10-mile bike ride? Hecks yeah! Join me for some rock climbing this weekend? Sure!). Also, here’s some shocking statistics from the CDC: 1 in 3 US adults are obese, 1 in 5 for youths, 52% of Americans do not meet the recommendations for aerobic activity, about half of US adults have one or more major risks for heart disease or stroke, about 1 in 4 adults said they eat vegetables less than once per day. Once per day.

Health care spending in the US is in the trillions of dollars. The average American takes 2.2 prescription drugs per day. It is said there are three big areas where your money goes: housing, transportation, and food. In America, We can add a fourth one: healthcare. I spend more on food in the hopes that it will pay long-term dividends and I will spend less on healthcare than the ‘average’ American in the future. Besides the costs, I don’t want to be chained to a pill bottle for the rest of my life. This is what it means for me to be happy and healthy. Maybe it means something different for you. Maybe it means being able to walk up a flight of stairs without being winded, or be able to walk around the block by yourself when you’re 80 or 90 (or maybe 100!) years old. Maybe it means being able to climb mountains, fit in your favorite pair of jeans, be confident in front of a mirror, or whatever!

It helps to take some time to think about it. Assess where you are, where you want to be. Make some goals. Don’t just keep going with no goal in sight (or stopping to take a look at how far you’ve come!). Remember: ‘If you keep doing what you’ve always done, you’ll keep getting what you’ve always got.’

Anyways! Enjoy your week and this meal plan!

~Tom Eats


Meal Plan #17

Paleo Chicken Tenders & Asparagus – These chicken tenders were actually really easy. It helps to follow this recipe’s method of 3 separate coating dishes for the chicken. And since they’re baked, you don’t have to worry about a ton of oil (of course, deep frying is an option, just stay away from vegetable oils). I usually sauté asparagus in ghee (or bacon fat) and season with salt, pepper, and paprika.

Shrimp Stir-Fry – This is another one of those ‘dump meals’ I use to get rid of some of the vegetables I have sitting around the house. Any meat will work, I chose shrimp this time because it sounded good. I usually just season the veggies with some rice vinegar, sesame oil and cook in coconut aminos (a paleo substitute for soy sauce, tastes just as good).

Spaghetti Squash Pasta – You can use spaghetti squash instead of flour noodles for you favorite pasta dish! The look and texture is very similar to noodles and the taste is a little mild, so it works well as a paleo substitute. Use this recipe to make the spaghetti squash (it’s wicked easy).

Paleo Pancakes – Only 3 ingredients: eggs, bananas, and cinnamon. Sometimes I add some coconut flour to thicken it up a bit. These are great and go well with some bacon. (Note: pure maple syrup IS paleo, but use sparingly and read the label to make sure it’s real.)

Make some Kale Chips! – Crazy easy and delicious and superbly healthy. Much better than cracker snacks or potato chips!

Have a good week and have some happy healthy eating!

Tom is also involved with Globe & Crown Publishing and Podcast, and The Surreal Appeal Art & Jewelry. Celebrate art and creativity by checking them out!

The Truth – Meal Plan #16


The truth is that we are all human, well, most of us. Well, at least some of us are mostly human. I make mistakes. I don’t eat a perfect diet. I’m also okay with that. No one is perfect and that’s a fact better realized sooner than later. Don’t turn your food into another chain that bind yourself with. Food is a resource to health and relationship. Don’t sacrifice your mental health for the goal of physical health. What’s it going to gain you? If your thought process is ‘I’ll diet and exercise until I look better and then I’ll be happy!’ then you will be disappointed. You’ll only feel like a slave to those things and it’ll never be enough.

It is my goal at Tom Eats for you to be happy AND healthy. And yes, they can, and in my option often do, go together. We are in this together and we can look to each other for support. Focus on real health. Real food. Real goals. When you stop shooting for perfection and instead go for sustainability and pragmatism, you will free yourself up to be who you really are and enjoy life!

Okay, I know that got a little weird, but anyway, here are some meals for this week.

-Tom Eats

Meal Plan #16


I’ve been really happy with the green smoothies and eggs. Sometimes I’ll throw some bacon in there or do butter (aka bulletproof) coffee instead. I am a BIG fan of having greens with breakfast, I know it’s a far departure from the Standard American Diet breakfast, but it’s a great way to start the day!


You don’t have to put that much thought into lunch. Leftovers are wonderful (even for kids)! Plus some fruit, carrots and almond butter. I usually get almond butter from the bulk section(no additives) then mix in a little honey and cinnamon.


This is where the rubber hits the road.

Korean Style Pork Chops – I ended up being pressed for time and cooking them in the oven the whole way through, but they still turned out really tasty! (To make 100% paleo: sub soy sauce for equal amounts coconut aminos)

Egg Scramble! – I love this meal because I basically take whatever vegetables need to be used, chop them up and throw them in a skillet with some ghee and eggs! Last week, I cooked chorizo (1 lb), then added in green bell pepper (1) and chopped white (1/2) and green onions, then added the eggs (8) and scrambled it all together. Serves 4.

Shrimp and Green Beans – I know this recipe seems a little unimpressive at first, but trust me, it’s delicious. I’ve made it several times and it’s always great.

Grilled Flank Steak with Avocado Chimichurri – This is a tasty and really satisfying recipe. Supplement it with some mixed salad greens or paleo tortillas.

Happy eating!

Tom is also involved with Globe & Crown Publishing and Podcast, and The Surreal Appeal Art & Jewelry. Celebrate art and creativity by checking them out!