The Complete Paleo Diet – What is it, How would it help you live better + Sample one week Paleo Meal Plan

Paleo is an umbrella term which generally involves eating in a manner that is supported to be healthy by scientific evidence. It can sometimes be referred to as elimination diet. Some variations involve the elimination of dairy, legumes, and grains from one’s diet.
Research shows that the paleo diet is one of the most effective lifestyles for fat loss and overall health. It can prevent diseases that are overwhelming the westernized world.

People who eat paleo style are simply trying to follow an eating pattern similar to our genetic heritage as hunter-gatherers.It involves eating whole, unprocessed foods that resemble what they look like in nature.

Several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.

If it doesn’t fly swim or walk or isn’t green, don’t eat it.

The idea of the paleo meal plan is to shift from the westernized method of eating products like chocolate and pastries to one ingredients food alone like grains, poultry, fish and fruits.
Since the agricultural revolution, grains have become such a staple part of our diet, yet our bodies have no sign of adjusting to the large influx of unhealthy meals made up of strictly grains and sugars. Infact, scientific study shoes there are no nutrients found in grains that are exclusive. They contain Lectins and gluten. They are even known to cause unhealthy hormonal fat storing responses and digestive tract issues.
Contrary to popular belief, our bodies do not need carbohydrate in our daily diet. Our body burns stored fat as its primary energy source so you can still eat carbohydrate but they should come from fibrous vegetables, fruits and sweet potatoes for example.
Facts on Saturated Fats
Saturated fats are very healthy for you and are required for various bodily processes. Saturated fats in excess however are bad for you(same as anything else).
Some Saturated fats such as Medium chain Triglycerides found in high amount in both coconut oil and palm oil are extremely healthy for you and substantially raise your HDL cholesterol. Some sources of dietary saturated fats are also extremely healthy for you and have a great deal of benefits for various markers of health.
Here’s a study regarding coconut oil and another regarding fish oil.
Fish also contains a substantial amount of Omega 3 DHA + EPA or poly unsaturated fatty acids which are not present in our diets in nearly enough quantities.
Typically, after 14 days of following the paleo diet, you’ll stop having sugar cravings and the energy crashes
If you are struggling to achieve a strong lean body, constant energy output and want to be happy with how you look, how you feel
I highly recommend you try the 7 days Sample paleo meal plan so you feel the difference of your body burning stored fat energy vs food energy and thats what you really want. if you can make it to 7 days, you are ready to take up the 30 days challenge because you can be committed for life.
If you’re up for trying the paleo meal plan, i strongly recommend you invest in a paleo cookbook that provides meal diets.
 I highly recommend the PaleoHacks Cookbook! Check it out HERE!

A Paleo Diet Meal Plan

Woman Wondering What to Eat, Large

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.

Avoid These Foods

Young Woman Feels Bad About Eating Junk Food, Smaller

Avoid these foods and ingredients:

  • Sugar and High Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream and many others.
  • Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.
  • Legumes: Beans, lentils and many more.
  • Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).
  • Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.
  • Trans Fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.
  • Artificial Sweeteners: Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium. Use natural sweeteners instead.
  • Highly Processed Foods: Everything labelled “diet” or “low-fat” or has many weird ingredients. Includes artificial meal replacements.

A simple guideline: If it looks like it was made in a factory, don’t eat it!

If you want to avoid these ingredients, then you MUST read ingredients lists, even on foods that are labelled as “health foods.”

Foods to Eat on The Paleo Diet

Base your diet on these real, unprocessed paleo foods.

  • Meats: 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, avocados 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, himalayan salt, garlic, turmeric, rosemary, etc.

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

Maybe Eat

Butter

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

There are now several different “versions” of the paleo diet. Many of them allow some modern foods that science has shown to be healthy.

This includes quality bacon from pasture raised pigs, grass-fed butter and even some non-gluten grains like rice.

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

Sensible Indulgences

These are perfectly healthy in small amounts:

  • Wine: Quality red wine is high in antioxidants and beneficial nutrients.
  • Dark Chocolate: Choose one that has 70% or higher cocoa content. Quality dark chocolate is very nutritious and extremely healthy.

What to Drink When You’re Thirsty

Glass of water

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

These aren’t exactly paleo, but most people drink them anyway:

  • Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.
  • Coffee is actually very high in antioxidants as well. Studies show that it has many health benefits.

A Sample Paleo Menu For One Week

Woman With Wooden Spoon

This sample menu contains a balanced amount of all the paleo foods.

Feel free to adjust this based on 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 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.

You will not need to track calories or macronutrients (protein, carbs or fat) on the paleo diet, at least not in the beginning.

However, if you need to lose a lot of weight then it is a good idea to cut carbs somewhat and limit your intake of nuts and potatoes.

paleo-hacks-cookbook-sale

How to Make Your Restaurant Meals Paleo

Female Waitress

It is not very difficult to make most restaurant meals paleo friendly.

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

Simple Paleo Snacks

There really is no need to eat more than 3 meals per day, but if you get hungry then here are some paleo snacks that are simple and easily 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 an incredible variety of foods you can eat on the paleo diet.

This simple shopping list should give you an idea of how to get started.

Healthy Man Holding a Grocery Bag

  • 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 mixes, etc.
  • Fruits: Apples, bananas, pears, oranges, avocado.
  • Berries: Strawberries, blueberries.
  • Nuts: Almonds, walnuts, macadamia nuts, hazelnuts.
  • Almond butter.
  • Coconut oil.
  • Olive oil.
  • Olives.
  • Sweet potatoes.
  • Condiments: Sea salt, pepper, turmeric, garlic, parsley, etc.

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