This 7-day sample plan provides the foundational approach within The Circle’s Quiet Diet Roadmap. It is the recommended starting point for most individuals seeking improved mental and metabolic health.
This plan adheres to Quiet Paleo principles:
- Permits: Meat, seafood, poultry, eggs, fruits, and “kinder, gentler” vegetables.
- Excludes: Grains, legumes, dairy, refined carbohydrates, alcohol, vegetable oils, and ultra-processed foods.
The diet targets about 90 grams of low-glycemic carbohydrate per day, serving as a metabolic stepping-stone to gradually lower glucose and insulin levels.
The recipes were developed by nutrition therapist Patricia Daly and are based on a 2,000-calorie per day guideline. Stick to the approved food list, limit fruit/starchy vegetables to about one serving per meal, and consume protein and fat to satiety.
Quiet Paleo 7-Day Plan (Revised)
| Day | Breakfast | Lunch | Dinner | Notes |
| Day 1 | Veggie Omelette | Shrimp Stir-Fry with Mayo | Lemony Chicken with Green Olives and Mixed Leafy Salad | Plan ahead: Cook sweet potato for day 2 lunch. |
| Day 2 | Simple Meatballs with Mango Salsa | Dilly Tuna Salad | Pressure-Cooked Lamb Shoulder | Plan ahead: Cook potatoes for day 3 lunch. |
| Day 3 | Chicken Breast in Savory Broth | Egg Salad | Roast Chicken | Plan ahead: Cook celery root and save chicken thighs for day 4 lunch. |
| Day 4 | Pan-Seared Pork Chops | Chicken Wraps with Celery Root and Apple Salad | Spaghetti Bolognese | |
| Day 5 | Frittata Primavera | Herb Pizza with Chermoula | Ultramoist White Fish Parcels | Plan ahead: Make extra fish for day 6 lunch. |
| Day 6 | Chick-adoo Breakfast | Detox Soup | Roasted Pork Belly with Stir-Fry | Plan ahead: Cook the sweet potato for day 7 lunch. |
| Day 7 | Tweaked Kedgeree | Tuna-Stuffed Portobellos | Liver Cakes with Pomegranate, Mint, and Fennel Salad |
Quiet Paleo Recipes (Revised)
Day 1 Recipes
1. Veggie Omelette
- Ingredients (Makes 1 serving): 2 tbsp Ghee, 3 eggs, 1 small leek (3 oz) thinly sliced, 1 tsp dried thyme, ½ cup celery root grated, Salt and pepper to taste, 2 portobello mushrooms sliced, ½ avocado sliced.
- Directions: Heat the Ghee in a frying pan over medium heat. Fry the leek, celery root, and mushrooms for 5–10 minutes or until softened. Whisk together eggs and thyme, add salt and pepper to taste. Pour the egg mixture over the vegetables, cover, and gently cook for 5–7 minutes or until the egg is set. Garnish with sliced avocado and serve.
2. Shrimp Stir-Fry with Mayo
- Ingredients (Makes 2 servings): 2 tbsp olive oil, 7 oz shrimp (peeled), 2 cups broccoli (6 oz) chopped, 3 medium carrots (6 oz) julienne strips, 1 medium zucchini (7 oz) thin strips, 1 tsp salt, ¼ tsp ground black pepper, 3 tbsp homemade mayo, 1 avocado (mashed), 4 large lettuce leaves, 2 tbsp lemon juice.
- Directions: Heat olive oil, add shrimp, and stir-fry for 3–4 minutes until pink. Add the broccoli, carrots, zucchini, salt, and pepper. Cover and simmer for 10 minutes. Make the mayonnaise and mix it with the mashed avocado. Serve the stir-fry in lettuce leaves, topped with the mayo/avocado mash and lemon juice.
3. Lemony Chicken with Green Olives and Mixed Leafy Salad
- Ingredients (Chicken Dish – Makes 4 servings): 8 boneless chicken thighs with skin (seasoned), ½ cup bone broth, 2 tbsp Ghee, ¾ cup pitted olives, 2 medium onions (chopped or sliced), 2 lemons (peeled and sliced), 1 tsp salt, ¼ tsp ground black pepper, 20 sprigs fresh chopped parsley/cilantro.
- Ingredients (Mixed Leafy Salad with Vinaigrette): 1 head of butterhead lettuce (shredded), ½ cup grated cooked beets, 1 pomegranate (seeds only), 4 tbsp extra virgin olive oil, 2 tbsp apple cider vinegar, 1 tbsp fresh lemon juice, 1 clove garlic, 2 tsp thyme.
- Directions: Brown the chicken, skin-side down, in the Ghee. Add onions and spices (saffron optional). Add broth, olives, and lemons. Simmer, then cover and transfer to the oven for 40 minutes at 350°F (175°C). Blend vinaigrette ingredients. Gently toss lettuce and beets with the vinaigrette, and top with pomegranate seeds.
Day 2 Recipes
4. Simple Meatballs with Mango Salsa
- Ingredients (Meatballs – Makes 1 serving): 2 tbsp Ghee, 5 oz grass-fed ground beef, 1 spear broccoli (2 oz) finely chopped, 1 tsp ground oregano, ½ tsp salt, 1 small onion (2 oz) finely chopped, Ground black pepper to taste.
- Ingredients (Mango Salsa): ½ cup mango cubed (3 oz), 1 heaping tbsp cilantro leaves (finely chopped), 1 tbsp lime juice.
- Directions: Melt Ghee, cook broccoli and onion until soft. Mix vegetables with beef and spices, shape into 4–6 meatballs, and fry over medium heat for about 6 minutes. Mix the mango, cilantro, and lime juice for the salsa. Serve the meatballs with the mango salsa.
5. Dilly Tuna Salad
- Ingredients (Makes 2 servings): 1 medium sweet potato (7 oz) cubed, 7 oz tuna in water (drained), 6 tbsp olive oil (divided), 2 tbsp capers, 1 medium head lettuce (shredded), 6 artichoke hearts canned (drained, chopped), 2 tbsp apple cider vinegar, 2 heaping tbsp homemade mayo, 10 sprigs dill.
- Directions: Toss the sweet potato with 1 tbsp olive oil and bake at 425°F (220°C) for about 15 minutes, then cool and chill. Mix lettuce, chilled sweet potato, and tuna. Mix vinegar, mayonnaise, and 5 tbsp olive oil; season with dill, salt, and pepper to create dressing. Gently toss the salad ingredients together with the dressing.
6. Pressure-Cooked Lamb Shoulder
- Ingredients (Makes 4 servings): 4 tsp coarse sea salt, ½ tsp pepper, 2 cloves garlic, 2 cups organic bone broth, ¾ cup Ghee (divided), 2 cups pumpkin (roughly chopped), 1 lb lamb shoulder (1-inch dice), 2 medium white potatoes (15 oz) quartered, 1 small red onion (sliced), 2 tbsp rosemary, 2 tbsp sage/oregano, 2 tsp thyme, 2 cups mushrooms (6 oz) halved.
- Directions: Rub meat with salt/garlic/pepper 1 hour prior. Brown the diced lamb in 3–4 tbsp Ghee using the “sauté” function. Add onion, herbs, and 1 cup broth; deglaze the pot. Process remaining bone broth, mushrooms, and remaining Ghee in a blender for the sauce, then add to the pot. Add pumpkin and potatoes. Cook under pressure for 25 minutes (or slow cook 8 hours).
Day 3 Recipes
7. Chicken Breast in Savory Broth
- Ingredients (Makes 1 serving): 4 tbsp Ghee, 1 large chicken breast (8 oz) skin-on, 2 cloves garlic (minced), 1 small sweet potato (4 oz) chopped, 2 florets cauliflower (1 oz) chopped, 1 cup bone broth, 1 cup spinach leaves, 1 avocado (sliced), Salt and pepper to taste.
- Directions: Cook the chicken breast, skin side down, in Ghee until crisp. Remove chicken. Blitz the cauliflower, sweet potato, garlic, and bone broth in a food processor until smooth. Use the sauce to deglaze the frying pan, then add spinach to wilt. Add the chicken breast back to the pan to finish cooking. Serve with sliced avocado.
8. Egg Salad
- Ingredients (Makes 2 servings): 1 small red onion (very finely diced), 6 eggs, 1 tbsp avocado oil, 4 heaping tbsp homemade mayo, 10 sprigs dill (finely chopped), salt/pepper, 2 stalks celery (finely chopped), 1 cup cooked peeled potato (diced).
- Directions: Fry the onion in avocado oil until soft. Hard boil the eggs (simmer 6 minutes). Mash eggs lightly and mix with the cooked onion, mayo, dill, celery, and potato.
9. Roast Chicken
- Ingredients (Makes 4 servings): 4 medium carrots (8 oz) chopped, 1 large onion (9 oz) quartered, 2 cups Jerusalem artichokes (sliced), 4 cloves garlic (raw), 10 sprigs fresh thyme, 1 tbsp dried rosemary, 1 whole chicken (4 lb), 1 lemon (halved), 1 tsp salt, ½ tsp ground black pepper, 1 tbsp red wine vinegar, ½ cup bone broth.
- Directions: Preheat oven to 375°F (190°C). Put veg/herbs in a roasting pan. Place chicken (breast down) on top. Squeeze lemon, put halves in cavity. Season. Cover and roast 30 min. Remove cover, turn oven to 350°F (175°C). Flip chicken, sprinkle with vinegar, pour broth around. Cook for another 40 minutes. Serve chicken and vegetables with the pan juices.
Day 4 Recipes
10. Pan-Seared Pork Chops
- Ingredients (Makes 2 servings): 2 tbsp Ghee, 1 cup mushrooms (sliced), 1 small yellow onion (4 oz) sliced, ½ cup bone broth, 1 tsp dried sage, 2 boneless pork chops, Salt and pepper.
- Directions: Sear pork chops in Ghee over medium heat, then transfer to a plate. Add onion, mushrooms, and herbs to the pan and stir fry. Pour in bone broth to deglaze and simmer. Serve the pork chops with the sauce and vegetables.
11. Chicken Wraps with Celery Root and Apple Salad
- Ingredients (Wraps – Makes 2 servings): 1 tbsp Ghee, 2 cooked chicken thighs (leftovers), 1 cup raw spinach, 6–8 large leaves of iceberg lettuce, 1 cup sliced cucumber.
- Ingredients (Celery Root and Apple Salad): 1 cup celery root (½-inch cubes), 1 small apple (halved and thinly sliced), 5 tbsp olive oil (divided), 15 sprigs fresh parsley (finely chopped), 3 tbsp lemon juice, Salt and pepper to taste.
- Directions: Toss the celery root with 1 tbsp olive oil, bake at 425°F (220°C) for 10–15 minutes, then chill. (Note: Salad can be made ahead). Heat Ghee, add spinach and sliced chicken, stir-fry until warm. Place chicken mixture into the lettuce leaves. Serve with cucumber and the Celery Root and Apple Salad.
12. Spaghetti Bolognese
- Ingredients (Sauce – Makes 4 servings): 2 tbsp olive oil, 1 lb ground lamb, 2 onions, 4 carrots (8 oz), 2 celery, 2 garlic, 2 cups tomato passata, 1 cup bone broth, Herbs (oregano, thyme, basil, parsley), Salt/pepper.
- Ingredients (Noodles): 4 medium zucchini (1 ¾ lb), 2 tbsp Ghee, 1 tbsp fresh lemon juice, salt/pepper.
- Directions: Sauté onion, carrot, and celery in olive oil; add garlic and lamb. Add passata, broth, and herbs; simmer covered for at least 1 hour. Spiralize the zucchini into noodles. Heat Ghee, stir fry zucchini noodles until soft (about 10 minutes). Serve the Bolognese sauce over the zucchini noodles.
Day 5 Recipes
13. Frittata Primavera
- Ingredients (Makes 1 serving): 1 large spring onion (chopped), ½ cup butternut squash (grated/cubed), 5 asparagus spears (raw, chopped), 2 tbsp olive oil, 4 eggs, 4 Kalamata olives (halved), 1 clove garlic (minced), 1 tbsp dried rosemary, salt/pepper.
- Directions: Cook onion, squash, and asparagus in olive oil until soft. Beat eggs, folding in olives, garlic, rosemary, salt, and pepper. Add egg mixture to the pan and cook on low-medium heat for ~10 minutes until eggs are set.
14. Herb Pizza with Chermoula
- Ingredients (Meat Base – Makes 2 servings): 9 oz ground lamb, 2 cloves garlic, 2 sprigs rosemary, 2 tbsp Ghee, 1 small onion (4 oz), 1 small sweet potato (4 oz), 1 cup mushrooms, Salt/pepper, 1 serving Chermoula (below).
- Ingredients (Chermoula – Makes 4 servings): 4 tbsp olive oil, 1 tsp salt, 1 red bell pepper, 1 clove garlic, 1 cup fresh parsley, juice of 1 lemon, herbs (rosemary, oregano, marjoram).
- Directions: Mix lamb base ingredients, press thinly onto a baking pan, and bake for ~10 minutes at 350°F (175°C). Heat Ghee, fry onion, sweet potato, and mushrooms until cooked. Blend all chermoula ingredients until smooth. Spread chermoula onto the cooked meat base and top with the fried vegetables.
15. Ultramoist White Fish Parcels
- Ingredients (Makes 4 servings): ½ small head cauliflower (10 oz), 4 small sweet potatoes, 1 clove garlic, ½ cup Ghee, 4 medium white fish fillets (e.g., Tilapia) (5 oz each), 8 fresh basil leaves, 12 fresh sprigs of cilantro, 1 lime (quartered), 2 tbsp lime juice, 4 tbsp olive oil, 2 tsp salt, ½ tsp ground black pepper.
- Directions: Preheat oven to 375°F (190°C). Chop cauliflower/sweet potatoes; bake with garlic and Ghee for 20 minutes. Place each fish fillet on parchment paper; stuff with basil, cilantro, and a slice of lime. Drizzle with lime juice and olive oil, season, wrap securely, and bake for 15–20 minutes.
Day 6 Recipes
16. Chick-adoo Breakfast
- Ingredients (Makes 1 serving): 3 tbsp Ghee, ½ cup bone broth, 1 small chicken breast (3 oz), 1 cup shredded Chinese cabbage, 1 medium carrot (shredded, 3 oz), ½ avocado (sliced), 5 sprigs fresh cilantro, salt/pepper.
- Directions: Bring Ghee and bone broth to a boil; add chicken breast. Add cabbage and carrots, simmer covered for 10–15 minutes until chicken is cooked. Top with sliced avocado, cover for 2–3 minutes, season, and garnish with cilantro.
17. Detox Soup
- Ingredients (Makes 6 servings): 80g (approx 5-6 tbsp) coconut oil, 1 large leek, 1 small bunch spring onions, 190g (approx 1.5 cups) broccoli, 3 stalks of celery, 60g (approx 2 cups) spinach, 3 garlic cloves (chopped), 1 litre vegetable stock or bone broth, 1 × 50g tin of anchovies in oil (drained).
- Directions: Heat 1 tbsp coconut oil, fry leek and spring onions. Add remaining vegetables and stock; boil, then simmer for 15–20 minutes. Add remaining 2 tbsp (of the 80g) coconut oil and the anchovies. Blend the soup well in a food processor and serve.
18. Roasted Pork Belly with Stir-Fry
- Ingredients (Makes 4 servings): 1 slab pork belly (about 4 lb), Coarse sea salt.
- Directions: Preheat oven to 475°F (245°C). Score skin and rub generously with coarse sea salt. Place on a wire rack over a roasting pan; roast 30–45 minutes until crackling forms. Reduce oven to 300°F (150°C); roast for another 2–4 hours until soft. Serve pork belly with a compliant non-starchy vegetable stir-fry (cooked in rendered fat).
Day 7 Recipes
19. Tweaked Kedgeree
- Ingredients (Makes 1 serving): 2 tbsp Ghee, 4 oz flaked smoked trout fillet, 4 cups cauliflower (finely chopped), 1 medium red onion (7 oz) finely chopped, 2 cups mushrooms (6 oz) quartered, 1 cup raw spinach, Herbs (cilantro, basil, lemon balm), Salt/pepper, 1 tsp ground turmeric, 4 hard-boiled eggs (quartered).
- Directions: Fry the trout in Ghee, remove, cut, and keep warm. Chop cauliflower (or “rice” in a blender). Add onion, mushrooms, spinach, and cauliflower to the pan. Toss in herbs/turmeric, season, and cook 5–10 minutes. Add trout pieces back in, stir-fry, and serve with the quartered eggs.
20. Tuna-Stuffed Portobellos
- Ingredients (Estimated/Adapted): 2 large portobello mushroom caps, 1 can (5 oz) tuna in water (drained), ½ cup cooked diced sweet potato, ¼ cup cooked cauliflower or chopped mushrooms, 2 tbsp homemade mayo, 1 hard-boiled egg (diced), herbs, salt/pepper.
- Directions: Preheat oven to 350°F (175°C). Bake portobello caps until slightly soft. Mix tuna, sweet potato, cauliflower, mayo, diced egg, and herbs/seasoning. Stuff the mushroom caps with the tuna mixture. Bake for 15 minutes until heated through.
21. Liver Cakes with Pomegranate, Mint, and Fennel Salad
- Ingredients (Liver Cakes – Makes 4 servings): 15 oz chicken liver, 4 eggs, ½ cup Ghee (3 oz), 4 tbsp olive oil, 1 medium apple (6 oz), 2 small onions (4 oz), Spices (salt, pepper, dried thyme).
- Ingredients (Salad): 4 tbsp olive oil, 2 bulbs fennel, 1 head of celery, 1 pomegranate (seeds only), Herbs (mint, tarragon), juice of 1 lemon, salt/pepper.
- Directions (Cakes): Blend liver, eggs, Ghee, oil, apple, onion, and spices until a smooth paste. Pour into a silicone muffin pan and bake for 15–25 minutes at 325°F (160°C). Serve with the cooled Mint and Fennel Salad.
- Directions (Salad): Cook fennel and celery in olive oil for 15 minutes, then cool. Mix with pomegranate seeds and herbs. Dress with lemon juice and seasoning.