Paleo Diet: Basic Guide and Meal Plan + Recipes

Paleo Diet: Basic Guide and  Meal Plan + Recipes

The Paleo diet is one of the most fashionable diets in the world. More and more people are trying it because Paleo makes you feel better and gives you more energy. But how do you start a Paleo diet for beginners? We created a Paleo diet guide to help you get started really fast.

What is paleo diet?

Paleo diet is a diet that mimics the diet of our ancestors. The Paleo diet is based on foods that were available to our hunter-gatherer ancestors in the Paleolithic era, before the advent of agriculture and industry.

The Paleo diet excludes processed foods and grains, legumes, refined sugar, salt and most dairy products. It focuses on whole foods such as meat, poultry, fish, vegetables, fruits and nuts. The Paleo diet has been associated with improved health markers like blood pressure and cholesterol levels.

The Paleo diet was created by Loren Cordain, an exercise physiologist and professor at Colorado State University. It's based on eating the foods humans ate before the advent of agriculture and the domestication of animals about 10,000 years ago.

This diet is popular with people who want to lose weight, and it can be effective for this purpose. However, many people are interested in the benefits of the Paleo diet for overall health and performance. A growing body of research suggests that following a Paleo-style eating plan may help prevent or alleviate diseases such as diabetes, heart disease and cancer.

What is the purpose of paleo diet?

The paleo diet is based on the idea that human beings should eat what they were designed to eat. Our ancestors ate a diet consisting of meat, fish, eggs, fruits, vegetables and nuts. They did not eat grains or dairy products. The paleo diet attempts to be as close as possible to this ancestral diet.

Paleo is a diet that prioritizes eating foods that are high in nutrients and low in processed, chemicals. The paleo diet is based on the diet of our ancestors - the cavemen.

What are the benefits of the paleo diet?

The paleo diet has gained popularity since its introduction, but some people are still confused about what exactly it involves. Here are some of its main benefits according to some studies:

• Improve glucose intolerance
• Helps people lose weight
• Improves blood pressure
• Improving lipid profile
• Reduce the liver fat
• Reduce cardiovascular risk factors

How do you start your paleo diet?

Following the paleo diet can be a challenge. But it's not impossible. Here are some tips to help you get started:

1) Cut out processed foods from your diet

Processed foods have been stripped down so much by manufacturers over the years that they no longer resemble real food. These foods are full of chemicals and additives that can cause serious health problems over time if consumed regularly. Examples include sugar, refined wheat flour and soy products like tofu and soy milk.

2) Eat plenty of vegetables

Vegetables should be your main source of carbohydrates on Paleo because they're packed with nutrients but low in calories. Vegetables also contain fiber, which helps keep your digestive system healthy. Try to eat a variety of vegetables each day to get the most nutrients possible.

3) Eat meat and fish

Fish is an excellent source of protein on Paleo, and it provides omega-3 fatty acids that help regulate your metabolism. Meat is another good source of protein but also contains plenty of iron and B vitamins. Try to eat at least two servings of fish or meat each day on Paleo.

4) Eat healthy fats

Healthy fats are an important part of a Paleo diet because they help your body absorb nutrients and regulate hormone production. Some examples include olive oil, avocado and coconut oil.

5) Avoid processed foods and sugar

Processed foods contain a lot of chemicals that can harm your body. Eliminating these from your diet will give it time to heal and repair itself. Sugar is another unhealthy ingredient that should be avoided on Paleo because it causes inflammation in the body.

These tips will help you get started on your paleo diet journey and make it easier for you to stick to the diet.

Paleo diet meal plan

Paleo diet breakfast

Paleo diet breakfast can be a healthy, easy way to get the nutrients you need. Breakfast is an integral part of paleo, so make sure that every morning starts with one! To make your paleo diet breakfast even more satisfying, add some hot sauce or salsa to the eggs. These condiments can be nice for a change of pace and provide extra flavor without compromising on any nutrients!

Many people find that they feel better when they have protein in their morning meal because it stabilizes blood sugar levels and prevents any wild ups and downs.

A paleo diet breakfast or any meal for that matter should consist of protein, vegetables (salad), hearty fat like avocado, nuts/seeds, some fruit if you want to splurge- it's all about balance!

Paleo diet lunch

Your lunch should be a balanced meal that includes vegetables, protein, and fat. If you're looking for a more traditional lunch and want one that's simple to make, try Paleo tuna salad recipe. It has all of the flavors of classic tuna salad, but without any mayonnaise or other dairy products. You can use avocado as an alternative to mayo, which makes this tuna salad extra creamy.

Lunch can either be eaten at home or packed for work/school in advance- this is up to you! An easy way to pack a lunch is to make a batch of hard-boiled eggs on the weekend, and then you'll have some protein for your midday meal. If this doesn't interest you, try packing leftovers from last night's dinner instead!

Paleo diet snack

Snacks are an important part of any diet because our bodies crave sugar to boost energy when we’re hungry. Snacks can be healthy and satisfying on a paleo diet, too!

The best snacks work because they provide nutrients that are lacking in your other meals. If you're feeling hungry between lunch and dinner, it might not hurt to grab some fresh fruits or vegetables. 

Paleo diet dinner

Dinner should be the main meal of your day because it gives you energy for the next few hours and helps regulate digestion. Dinner should also include a vegetable, protein, and healthy fat as well!

Paleo diet dessert

Paleo diet dessert recipes are a great way to satisfy a sweet tooth while staying within the parameters of a healthy eating plan. Many people choose to follow a Paleo diet as part of their lifestyle, and desserts are a must-have in any kitchen. Paleo desserts are made with ingredients that are considered healthy and nutritious like coconut oil, honey and nuts, so they're good for you too!

10 paleo diet recipes

Paleo diet recipes are easy to follow, but sometimes you don’t have the right ingredients on hand. This is why we’ve compiled a list of our favorite paleo diet recipes.

1. Turkey Meatballs with Zucchini Noodles

If you’re looking for a paleo diet recipe that will leave you feeling full and satisfied, this is it! These turkey meatballs are packed with protein and will keep you from getting hungry again. The zucchini noodles add some extra fiber and vitamins to this dish. You can make this meal ahead of time and reheat when you need it!

2. Slow Cooker Sweet Potato Chili

Paleo diet recipes are meant to be simple and easy to prepare, so this slow cooker chili is perfect for busy weeknights! It uses sweet potatoes as its base instead of beans, which makes it easier to digest than other types of chili. The combination of spices gives this dish an amazing flavor! We recommend topping your bowl with avocado and cilantro for even more nutrients!

3. One Pan Baked Salmon & Asparagus with Lemon-Garlic Sauce

This quick and easy salmon dish comes together in less than 30 minutes! It’s perfect for weeknights because it’s so simple to make! The lemon-garlic sauce adds tons of flavor without needing any extra ingredients. It makes enough for leftovers too!

4. Chicken Soup

This soup is perfect for those days when you’re feeling under the weather or just want something warm and hearty to eat after a long day at work or school. It’s full of healthy ingredients like chicken broth and veggies like zucchini and carrots that will help boost your immune system and keep you feeling good! The soup is also full of flavor, thanks to the added spices like cayenne pepper and garlic powder.

5. Beef and Broccoli Stir Fry

This is a simple dish that has all the flavor, but without the added sugar and preservatives. The beef and broccoli are both cooked in a wok, which gives it a lot of flavor. This can be made with any type of beef or chicken, but you can also use flank steak so that it stays tender when cooked for a long time. You can also substitute the broccoli for other vegetables like zucchini or bell peppers if you prefer them over broccoli.

6. Grilled Salmon with Mango Salsa

This grilled salmon recipe is simple to make but tastes amazing! Topped with a sweet mango salsa, it’s sure to become one of your favorite meals! This salmon dish is also paleo diet friendly because it contains no grains or dairy products and is also gluten-free.

7. Salmon and Avocado Salad

Salmon is a great source of protein and omega-3 fatty acids, which have been shown to help reduce inflammation, improve brain function and even fight cancer. The avocado contains monounsaturated fats that are good for your heart and brain health, so this salad is a great way to enjoy both healthy foods at once.

8. Grilled avocado & shrimp salad

This grilled avocado & shrimp salad is so good you'll want to make it again and again! It's easy to make at home, especially if you have leftover shrimp from last night's dinner or buy some already cooked from the supermarket deli counter (or even frozen).

9. Beef Stew

This stew is one of the main reasons why people go on the paleo diet. It’s hearty and filling. The beef can be replaced with chicken if you want a lighter version. If you don’t like carrots or don’t have any on hand, feel free to skip them out of the recipe. This stew freezes well so you can make it in batches for quick meals throughout the week!

10. Sweet Potato Omelet with Mushrooms and Spinach

Sweet potatoes are one of the best sources of vitamin A on the planet! Vitamin A helps keep your eyesight sharp by strengthening the retina and supporting eye health overall, plus it's good for your skin too! 

Keto and paleo diets: What are the differences?

The keto and paleo diets are both popular low-carbohydrate diets, but there are some differences between them.

The keto diet is a high-fat, moderate-protein and low-carbohydrate diet. It is considered to be one of the most effective ways to lose weight and improve health. The aim is to get the body into a state of ketosis, where it can burn fat for energy instead of carbohydrates.

The paleo diet is based on the idea that our bodies are genetically programmed to eat what our ancestors ate in the Paleolithic era. It promotes the consumption of unprocessed foods such as meat, fish, vegetables, nuts and seeds over grains and dairy products.

Both diets exclude processed food such as refined sugar, grains, legumes and dairy products from their meals because they believe these foods cause inflammation in the body, which can lead to heart disease, diabetes and obesity.

Paleo diet rules

If you want to follow a Paleo-style diet, here are some rules:

What can I eat?

• Meat from grass-fed animals or wild game
• Fish and seafood
• Eggs
• Vegetables
• Fruits
• Nuts and seeds (except peanuts)

What can't I eat?

• Grains such as wheat, rice, corn or oats (including gluten-free varieties)
• Dairy products such as milk and cheese
• Legumes such as beans, lentils or soybeans
• Processed foods
• Sugars, sweeteners and artificial ingredients
• Coffee or tea

Conclusion

The paleo diet is a healthy eating plan based on foods that our ancestors may have eaten during the Paleolithic era. It is always exciting whenever we try a new kind of diet, one supposed to be better than the other and finally solve all our problems. 

But truthfully, when it comes to weight loss diets in general, there are plenty of pros and cons for each type. Don't forget to get advice from your health care provider before starting any kind of diet. You must speak with a doctor first and see what they can recommend regarding supplements or additional advice on healthy eating habits.