The Paleo Diet — A Beginner’s Guide Plus Meal Plan

The Paleo Diet — A Beginner's Guide Plus Meal Plan
The Paleo Diet — A Beginner's Guide Plus Meal Plan

The paleo diet is meant to resemble what human hunter-gatherer ancestors ate thousands of years ago.

Although it’s impossible to understand exactly what human ancestors ate in several parts of the globe, researchers believe their diets consisted of whole foods.

By following an entire food-based diet and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, like obesity, diabetes and cardiopathy.

In fact, several studies suggest that this diet can cause significant weight loss (without calorie counting) and major improvements in health.

This article could be a basic introduction to the paleo diet, providing a straightforward hotel plan and other essential information.

A Paleo Diet Meal Plan

There is nobody “right” thanks to eat for everybody and paleolithic humans thrived on a range of diets, betting on what was available at the time and where within the world they lived.

Some ate a low-carb diet high in animal foods, while others followed a high-carb diet with plenty of plants.

Consider this as a general guideline, not something written in stone. you’ll be able to adapt all of this to your own personal needs and preferences.

Here are the basics:

Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.

Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

Foods to Avoid on the Paleo Diet

Base your diet on whole, unprocessed paleo foods:

  • Meat: Beef, lamb, chicken, turkey, pork and others.
  • Fish and seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
  • Eggs: Choose free-range, pastured or omega-3 enriched eggs.
  • Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
  • Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
  • Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
  • Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
  • Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and others.
  • Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.

Try to choose grass-fed, pasture-raised and organic if you can afford it. If not, just make sure to always go for the least-processed option.

Modified Paleo Diets

Over the past few years, the paleo community has evolved quite bit.

There are now several different versions of the paleo diet. Many of them allow some modern foods that science suggests are healthy.

These include quality grass-fed butter and even some gluten-free grains like rice.

Many people now think about paleo as a template to base your diet on, not necessarily a strict set of rules that you just must follow.

Sensible Indulgences

The foods and beverages below are perfectly fine in small amounts:

Wine: Quality vino is high in antioxidants and beneficial nutrients.
Dark chocolate: Choose one that has 70% or higher cocoa content. Quality chocolate is incredibly nutritious and very healthy.

What to Drink When You’re Thirsty

When it involves hydration, water should be your go-to beverage.

The following drinks aren’t exactly paleo, but the majority drink them anyway:

Tea: Tea is incredibly healthy and loaded with antioxidants and various beneficial compounds. tea leaf is best.
Coffee: Coffee is truly very high in antioxidants likewise. Studies show that it’s many health benefits.

Watch This Video

If an image is worth k words, a video is worth 1,000,000.

This short video explains everything you wish to understand about the paleo diet.

A Sample Paleo Menu for One Week

This sample menu contains a balanced amount of paleo-friendly foods.

By all means, adjust this menu supported your own preferences.

Monday

  • Breakfast: Eggs and vegetables fried in coconut oil. One piece of fruit.
  • Lunch: Chicken salad with olive oil. Handful of nuts.
  • Dinner: Burgers (no bun) fried in butter, with vegetables and some salsa.

Tuesday

  • Breakfast: Bacon and eggs, with a piece of fruit.
  • Lunch: Leftover burgers from the night before.
  • Dinner: Salmon fried in butter, with vegetables.

Wednesday

  • Breakfast: Meat with vegetables (leftovers from night before).
  • Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
  • Dinner: Ground beef stir-fry with vegetables. Some berries.

Thursday

  • Breakfast: Eggs and a piece of fruit.
  • Lunch: Leftover stir-fry from the night before. A handful of nuts.
  • Dinner: Fried pork with vegetables.

Friday

  • Breakfast: Eggs and vegetables fried in coconut oil.
  • Lunch: Chicken salad with olive oil. Handful of nuts.
  • Dinner: Steak with vegetables and sweet potatoes.

Saturday

  • Breakfast: Bacon and eggs with a piece of fruit.
  • Lunch: Leftover steak and vegetables from the night before.
  • Dinner: Baked salmon with vegetables and avocado.

Sunday

  • Breakfast: Meat with vegetables (leftovers from night before).
  • Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
  • Dinner: Grilled chicken wings with vegetables and salsa.

There is usually no must track calories or macronutrients (protein, carbs or fat) on the paleo diet, a minimum of not within the beginning.

However, if you would like to lose lots of weight, it’s a decent idea to chop carbs somewhat and limit your intake high-fat foods, like nuts.

However, if you would like to lose lots of weight, it’s a decent idea to chop carbs somewhat and limit your intake high-fat foods, like nuts.

Simple Paleo Snacks

There really isn’t any must eat over three meals per day, but if you get hungry, here are some paleo snacks that are simple and simply portable:

  • Baby carrots
  • Hard-boiled eggs
  • A piece of fruit
  • A handful of nuts
  • Leftovers from the night before
  • Apple slices with some almond butter
  • A bowl of berries with some coconut cream
  • Homemade beef jerky

Simple Paleo Shopping List

There is a fantastic form of foods you’ll eat the paleo diet.

This simple shopping list should offer you a concept of a way to get started:

  • Meat: Beef, lamb, pork, etc.
  • Poultry: Chicken, turkey, etc.
  • Fish: Salmon, trout, mackerel, etc.
  • Eggs
  • Fresh vegetables: Greens, lettuce, tomatoes, peppers, carrots, onions, etc.
  • Frozen vegetables: Broccoli, spinach, various vegetable mixes, etc.
  • Fruits: Apples, bananas, pears, oranges, avocado
  • Berries: Strawberries, blueberries, etc.
  • Nuts: Almonds, walnuts, macadamia nuts, hazelnuts
  • Almond butter
  • Coconut oil
  • Olive oil
  • Olives
  • Sweet potatoes
  • Condiments: Sea salt, pepper, turmeric, garlic, parsley, etc.

It is a decent idea to clear all unhealthy temptations from your home, including sugary sodas, pastries, cookies, crackers, bread, frozen dessert and cereals.

How to Make Restaurant Meals Paleo

It is fairly easy to make most restaurant meals paleo-friendly.

Here are some simple guidelines:

  • Order a meat- or fish-based main dish.
  • Get extra vegetables instead of bread or rice.
  • Ask them to cook your food in olive oil or coconut oil.

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