The Paleo Diet Meal Plan
Despite the popularity of Paleo diets, there are still some people who do not know what a Paleo diet meal plan is.
What is The Paleo Diet?
In a nutshell, the Paleo diet is the caveman’s diet. If the caveman didn’t eat it, then it’s not part of the Paleo diet. With the Paleo diet plan, you eat foods that were hunted and gathered way back during the Paleolithic period.
Typically, a Paleo diet is a low carb diet plan that includes foods like fish, fruits, lean meats, seeds, nuts, leafy greens, and regional vegetables. Paleo dietary plans don’t include any foods that didn’t exist in caveman times.
So, foods which have become very popular or typical with farming shouldn’t appear on your plate if you’re following the Paleo diet. Such foods — grains, legumes, pasta, cereal, dairy products, and candy — have to go. But a Paleo diet plan doesn’t require counting calories AND it allows you to eat as much as you want. Yay! The focus instead is on eating the RIGHT foods.
Why Follow A Paleo Diet Plan?
One of the main goals of the Paleo diet is to bring back the eating habits that were similar to those of cavemen. The reasoning is that the human body isn’t biologically designed to eat most of the foods you find on current diet plans which appeared with farming.
The Paleo diet meal plan allows us to tap into our genetic potential and start living healthier lives. Although the Paleo diet meal plan has a lot of pitfalls and challenges that you’ll encounter at the beginning, if you stick with it and don’t give up, it can help you lose weight, build muscle, and get in the best shape of your life (happy dance).
Do it right, have the right mindset, focus on the right foods, and structure your environment so that you’re not tempted to go back to your regular diet after a few days.
What to Eat on A Paleo Diet Plan
- Vegetables (not deep-fried).
- Fruits (limit if you’re trying to lose weight as they have natural sugar and can be higher in calories).
- Meats — most especially wild game or grass-fed* (not grain-fed) animals.
- Fowl — chicken, hen, turkey, and duck.
- Nuts and seeds (high in calories so should be eaten as a snack).
- Eggs, cage-free.
- Fish — particularly wild fish with high omega fatty acids, like albacore tuna, salmon, and mackerel.
- Tubers such as sweet potatoes and yams (higher in calories and carbs so good for right after a workout).
- Oils from nuts and fruits such as walnut oil, coconut oil, avocado oil, and olive oil.
*Grass-fed meats tend to be more expense so if you can only afford grain-fed meats, that’s better than eating grains.
What Foods to Avoid on A Paleo Diet Meal Plan
- Processed foods.
- Sugar (unless you’re getting it from a fruit).
- Dairy products.
- Legumes like peas, lentils, and beans.
- Grains like barley, oats, and wheat.
A Typical Day Menu
This is what you may eat on a typical day when you are following the Paleo diet plan:
Breakfast – Omelet with some fruit on the side.
Snack – Apples dipped in almond butter (best snack ever!).
Lunch – Grilled chicken salad. Walnuts, tomatoes, carrots, romaine, cucumber, lemon juice and broiled lean meat loin salad.
Dinner – Steamed broccoli and chicken breast. Lean beef tip roast and salad. Steak with asparagus and sweet potato fries.
Pick any of the things from the food list above and eat as much as you want (with the noted exceptions). You’ll feel better, be healthier, and lose a bunch of weight in the process.
Not Losing Weight on A Paleo Diet?
You have to make sure you do the Paleo diet RIGHT. For example, you can’t eat only fruits and nuts. If you do, you could theoretically still be eating thousands of calories and hundreds of grams of carbs/sugar, and you won’t lose weight. You may end up gaining weight.
Instead, eat a giant plate of steamed veggies and a reasonable portion of meat. This protein-rich meal will keep you fuller longer, while a carb-heavy diet will result in you being hungry again shortly after.
What’s The Take Home Message?
So the take home message: No grains, no sugar, no processed foods, and no dairy.
REALLY Love Grains?
If you’re one of those people who REALLY loves grains and can’t live without pasta, bread, or even candy, don’t even bother with this diet. It’s that simple. These foods have no place in the Paleo diet meal plan. If, however, you’re willing to try the diet but can’t cut out grains from your diet completely, work on reducing them gradually and see how your body adjusts.
Regardless of how you feel about grains, sugar, processed foods, and/or dairy, we can all agree that eating more natural and less processed foods is better for us.
So…have you tried the Paleo diet meal plan yet?
What was your experience like?
Let us know in the comments.