The paleo diet is based on emulating the diet of our hunter-gatherer ancestors. It includes whole, unprocessed foods that resemble what they look like in nature.Our ancestors were genetically the same as modern humans. They thrived eating such foods and were free of diseases like obesity, diabetes and heart disease.Several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.
A Paleo Diet Meal Plan
There is no one “right” way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time. Some ate a low-carb diet high in animal foods, others a high-carb diet with lots of plants. Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.
There is no one “right” way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time. Some ate a low-carb diet high in animal foods, others a high-carb diet with lots of plants. Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.
Foods to Eat on The Paleo Diet
Base your diet on these real, unprocessed paleo foods.
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 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: Lard, tallow, coconut oil, olive oil, avocado oil and others.
Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc.
A Sample Paleo Menu For One Week
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.
There is usually no 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.
tags: Paleo Diet Meal Plan, Paleo, Diet, Meal Plan, Paleo Diet, Foods to Eat on The Paleo Diet, Monday, Tuesday,
Wednesday, Thursday, Friday, Saturday, Sunday, protein, carbs, fat, nuts, potatoes, vegetables, Breakfast, Lunch, Dinner, Sandwich, Bacon, eggs, chicke, vegetables, salsa, steak.
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