The Paleo Diet – A Beginner’s Guide Plus Meal Plan …

The Paleo Diet is easily one of the most popular diets these days, alongside the Gluten-Free Diet, the Detox Diet, and the Atkins Diet.

Most people see diets like the Paleo Diet Plan as the perfect way to lose weight, but that’s a mistake! The Paleo Diet isn’t just about losing weight, but it’s an entirely new way of eating. Once you see what’s on the Paleo Diet food list and check out a few of the Paleo Diet recipes, you’ll have a better understanding of what it’s all about!

A Paleo Diet Meal Plan

When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. The beauty of it is there are no rules and, you can’t really mess it up. The key is just to start, and to set aside a little bit of time each week to do it. There are so many ways to approach meal planning that, after practicing just once or twice, you’ll begin to find what works for you and your family too.

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.

 The Paleo Diet – A Beginner’s Guide Plus Meal Plan ...

Avoid These Foods

Young Woman Feels Bad About Eating Junk Food, Smaller

Avoid these foods and ingredients:

– 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.
– 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.
– 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.”

Allowed on the Paleo Diet food list:

– Lean meats: beef, venison, veal, lamb, bison, chicken, turkey, and more. (try to buy free-range, grass-fed, and organic as much as possible)
– Seafood: shrimp, crab, mussel, and oyster.
– Fish: bass, tilapia, salmon, and all the rest.
– Eggs: go nuts, but try to get organic.
– Nuts: in moderation. Buy them raw, and toast them yourself if you want to.
– Vegetables: the greener and crunchier, the better!
– Natural oils: coconut, olive, and avocado.
– Fruit: berries and low-sugar fruits are best, but all are welcome.
– Sprouted grains
– Grass-fed butter and natural youghurt

Maybe Eat

In the previous few years, the paleo community has actually developed a fair bit.

There are now a number of various “variations” of the paleo diet. A lot of them allow some contemporary foods that science has revealed to be healthy.

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

Many individuals now consider paleo as a template to base your diet plan on, not always as a stringent set of rules that you need to follow.

Reasonable Extravagances

These are perfectly healthy in percentages:

– Wine: Quality red wine is high in anti-oxidants and advantageous nutrients.
– Dark Chocolate: Select one that has 70% or higher cocoa material. Quality dark chocolate is very healthy and exceptionally healthy.

What to Drink When You’re Thirsty

When it concerns hydration, water needs to be your go-to beverage.

These aren’t exactly paleo, but many people consume them anyhow:

Tea is extremely healthy and loaded with antioxidants and numerous helpful compounds. Green tea is best.
– Coffee is actually extremely high in anti-oxidants also. Studies show that it has lots of health benefits.

 

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

 The Paleo Diet – A Beginner’s Guide Plus Meal Plan ...

Do not hesitate to adjust this based upon your own choices.

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, carbohydrates or fat) on the paleo diet plan, at least not in the beginning.

Nevertheless, if you need to lose a great deal of weight then it is an excellent idea to cut carbohydrates somewhat and restrict your intake of nuts and potatoes.

Ways to Make Your Dining establishment Meals Paleo

It is not very tough to make most dining establishment meals paleo friendly.

1. Order a meat or fish-based main course.
2. Get additional veggies rather of bread or rice.
3. Inquire to cook your food in coconut oil, olive oil or lard.

Basic Paleo Snacks

There actually is no need to consume more than 3 meals daily, but if you get hungry then here are some paleo snacks that are easy and quickly portable:

– Infant carrots.
– Tough 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.

Basic Paleo Shopping List

There is an extraordinary variety of foods you can eat on the paleo diet.

This easy shopping list should provide you a concept of the best ways to begin.

– Meat: beef, lamb, pork, and so on
– Poultry: chicken, turkey, etc.
– Fish: salmon, trout, mackerel, and so on
– Eggs.
– Fresh veggies: greens, lettuce, tomatoes, peppers, carrots, onions, etc.
– Frozen vegetables: broccoli, spinach, various blends, and so on
– 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.

It is a smart idea to clear all unhealthy temptations from your home, including sodas, pastries, cookies, crackers, bread, ice cream and cereals.

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