Paleo Diet Meal Plan: Breakfast
Day 1: Two poached eggs with spinach and mushrooms eggs are a source of protein and vitamin D.
Day 2: Shakshuka this spicy option is a good weekend brunch meal. Add in spinach, mushrooms, tomatoes, and plenty of spice, then crack two eggs in the middle.
Day 3: Bacon and mushroom frittata this high-protein breakfast will keep you filled till lunch.
Day 4: Blueberry smoothie add in almond butter , flaxseed, avocado, and spinach for a nutritious drink.
Day 5: Sweet potato hash with sausage sweet potatoes are a source of fiber.
What Kathleen Zelman Mph Rd Says:
Does It Work?
Eliminating all grains, dairy, processed foods, sugar, and more will most likely lead to weight loss, but it may be a tough plan to follow long term due to the dietary limitations and restrictions.
There are several studies on certain aspects of the Paleo Diet. While they may not support all the claims made in the book, they have found that a diet rich in lean protein and plant-based foods can make you feel fuller, help control blood sugar levels, and help you lose weight.
Is It Good for Certain Conditions?
The author claims there are clinical trials that show a paleo diet can lower the risk of heart disease, blood pressure, and inflammation, plus lose weight, reduce acne, and promote optimum health and athletic performance. But many experts are not so sure and more research is needed.
Eliminating salt and processed foods makes this low-sodium diet good for people with high blood pressure.
Check with your doctor before starting on this plan.
The Final Word
If youâre able to spend the money buying more whole, unprocessed foods and are willing to dedicate the time in the kitchen to preparing them, then this plan may help you lose weight.
To help fill in the nutrient gaps, supplement the plan with a multivitamin.
If you prefer a more flexible approach to weight loss thatâs less focused on meat and offers a wider variety of foods, look for another plan.
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How To Access & Use The Plans
- Register your email address to access the free plans.
- Check your inbox and confirm your email address!
- Receive the Welcome email with the links to the plan.
- All material is FREE and you can download the PDFs to your device, read on a laptop or print them out. You don’t have to pay for anything!
- Your email will be used to deliver regular check-ins during the program. You can contact to pause the email check-ins.
- You will also receive Irena’s editorial newsletter with the latest healthy recipes and articles. You can unbsubscribe at any time.
- Save the PDF files to your device, read them on a laptop or print out.
- Start the plan when you’re ready. All plans begin on a Monday, so give yourself a few days prior to prepare
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A Sample Menu Of What To Eat On The Paleo Diet
The paleo diet has become one of the most popular eating approaches out there, so you wont have trouble finding a bounty of paleo-friendly recipes online and on bookshelves . But if youre a beginner, consider this one-day sample menu of the paleo diet to get you started.
Breakfast Onion and spinach omelet with liver pâté
Lunch Tuna wrapped in lettuce with almonds
Snack Hard-boiled eggs
Dinner Beef bourguignon
Dessert Ice cream made from coconut milk
Find Recipe Blogs You Like
Start to make a list of your go-to recipe sites. I mean, you can do it the old school way by flipping through books or magazines. But for me, the internet is better and way faster.
A few that we like
Also, lets not forget about . This is a great place to find specific recipes and save them to boards. You can make breakfast, lunch, and dinner boards to make your planning even easier.
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It May Cause Nutrient Deficiencies
Since the 30 day paleo meal plan excludes healthy foods like grain, legumes, lentils, and dairy, it puts you at a risk of nutrient deficiencies of calcium, vitamin D, and B complex vitamins. These deficiencies can lead to neurological issues and problems with bone health leading to osteoporosis and fractures .
It Is More Difficult To Follow
According to WebMD, this eating plan may prove challenging long term due to its strict dietary restrictions and limitations . Cutting out sugar, dairy products, and grains may not sit well with most people. In this case, most people might find themselves switching to another weight loss diet plan after a few months of following this nutrition plan.
Read More:What Should You Know About The Paleo Diet?
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What Foods Can You Eat On A 30
As stated above, the paleo diet only includes food that were present during the stone age period. Followers of this eating plan believe that since human evolution stopped about 10,000 years ago , the human body and our genetic makeup are ill-equipped to cope with our modern diet and lifestyle.
If you are interested in finding out more about this approach , here are the caveman diet-approved foods that should be included in your 30 day paleo diet meal plan.
Can The Paleo Diet Lead To Weight Loss
When it comes to weight loss, most of us want to drop tremendous weight in a limited period. You will find someone who wants to lose 10 pounds in one week or two pounds in one night. We understand the frustrations that come with weight loss, but this is not healthy.
Despite it being deemed unhealthy, it does not take away the fact that people run to fad diets that promise such results. Such diets may work for a while but then prove futile. The idea is to settle for a long-lasting diet plan that has been proven effective for weight loss.
The question is, does the paleo diet rank among these healthy weight loss diets? It certainly does. According to Medicine Net, this diet can promote weight loss due to its dietary restrictions. It restricts the consumption of unhealthy processed foods, sugar, and salt, which all result in added calories .
In addition to helping promote weight loss, this diet plan can also help reduce diabetes risk. According to Medical News Today, the paleo diet helps improve insulin resistance and blood sugar control, which help reduce diabetes risk .
Similarly, Medical News Today acknowledges that this nutrition plan can help lower blood pressure and blood lipid profile . High blood pressure is one of the common risk factors for cardiovascular disease. So, following this eating plan can also help reduce the risk of heart diseases .
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What Does Research Say About The Paleo Diet
Australian Family Physician
Among their arguments: Some of the results were not statistically significant, nor did they show any important clinical effects. They concluded that they did not believe that the results of the review showed any evidence in favor of the paleo diet, and they called for more care in reaching health recommendations for the general public.
Level Of Effort: Moderate
Thereâs no calorie counting, and the fiber-rich fruits and vegetables will fill you up, as will the lean meat.
Limitations: The Paleo Diet allows for some cheating, especially at first. When you’re just starting, you can eat what you want for 3 meals a week. Cordain calls those “open meals.” Or you can challenge yourself to just one “open meal” per week.
Shopping and cooking: You’ll need to stock up on the allowed foods and cook from scratch, so plan for kitchen time.
Packaged foods or meals? None. Processed foods are a no-no.
In-person meetings? None.
Exercise: Not required when you’re losing weight. But Cordain strongly recommends it to maintain weight loss and for overall health.
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Paleoplans Expert Team Is Fully Dedicated To Your Success
Sally Johnson Registered and Licensed Dietitian
Sally is a Registered and Licensed Dietitian with a Masters in Applied Physiology. She is an avid CrossFitter and enjoys teaching Paleo cooking classes, working with clients to find the best nutritional solutions within a Paleo framework to solve their health issues and spending time with family. She is currently working towards her credentials as a Certified Functional Medicine Practitioner.
Max Shippee Fitness Guru and CrossFit 1440 Owner
Max is a trainer and owner at CrossFit 1440 in Southern California. He has personally coached multiple clients who have gone on to lose over 100 pounds, and is a follower of the Paleo diet himself. Prior to CrossFit, Max was involved with bodybuilding and endurance training.
Kinsey Jackson Certified Nutrition Specialist
Kinsey is a functional and clinical nutritionist with a Master of Science in Human Nutrition. She specializes in gut health, functional kinesiology, autoimmunity and other chronic/inflammatory disorders. Kinsey overcame multiple autoimmune diseases with the Paleo diet, which drives her passion to help others achieve vibrant health by making informed dietary and lifestyle decisions.
What Are Some Benefits Of The Paleo Diet
A paleo eating plan that is high in fiber, potassium and antioxidants while being low in simple carbohydrates, sodium and sugar can be a healthy eating plan. It emphasizes local, sustainable, organic, and non-GMO foods and grass-fed meat options. It discourages foods that are highly processed or have artificial ingredients and colorings.
A paleo eating plan rich in fruits and vegetables could help you achieve most nutrient requirements. It may kick-start weight loss and, at least in the short-term, improve blood sugar and lipid profiles.
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How Do I Start On The Paleo Diet Plan
Here are some examples of paleo foods and paleo recipes you can try. There are even some paleo desserts that may sound a little odd, but they are real! For starters, in order to go on the Paleo diet plan, the Paleo meals one should consume must be from including lean meats , Seafood, Fresh Vegetables, Fresh Fruits, Healthy Fats, Nuts/Seeds.
To summarize the above question: What is the Paleo Diet? You can eat whatever foods that were available to our cave-dwelling ancestors, hence the Paleo diet. The Paleo meals are rich in healthy fats and omega 3 fatty acids, all key ingredients for building a healthy body.
Also, since our ancestors did not have modern luxuries when it came to their diets like present times, it is best to consume the organic/grass-fed varieties whenever its possible so that youre limited in exposure to antibiotics, pesticides, and other chemicals that simply didnt exist back then.
Now that we broke it down, the Paleo diet plan sounds pretty simple right?
It Is More Expensive To Follow
The paleo eating approach emphasizes the consumption of meat and animal products like eggs. Such products are pretty expensive to acquire daily when compared to cheaper alternatives such as grains and legumes.
Unfortunately, it restricts these alternatives. Adhering to such an eating approach can thereby prove to be more expensive down the line . Additionally, the daily consumption of meat and meat products may increase your risk of cardiovascular diseases .
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Reaching Your Nutrition And Fitness Goals With Paleo
If you are looking at losing weight, have in mind it is not the kind of foods that will promote weight loss, but rather a calorie deficiency that will get you there. Though paleo diets don’t have a specific macronutrient balance requirement, if you as an individual want to lose weight, calorie control will be essential.
If you don’t know your personal calorie goals try this free calorie calculator to get your total daily energy expenditure in a few minutes. This will help you understand the amount of energy you need daily to lose weight on a paleo diet:
Why Try The Paleo Diet
There are many reasons to try the paleo diet, yet most people think it’s too hard to follow or they feel overwhelmed by all the conflicting information out there.
Thats why I created a custom-designed paleo restart plan to help you gain all the health and wellbeing benefits while eating delicious food and learning about real food, minus the stress!
Iveworked with leading experts in wellness and nutrition to create balanced meal plans and paleo guides to help you gethealthy and fit in a way that works for YOU.
Irena Macri xo
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How To Make Restaurant Meals Paleo
It is fairly easy to make most restaurant meals paleo-friendly.
Here are some simple guidelines:
Summary Eatingout while following the paleo diet doesnt have to be hard. Simply select ameat or fish dish on the menu and swap in some extra veggies.
Paleo Diet Diet Plan Chart
Weve put together a 7-day Paleo Diet Meal Plan to help you understand it better. However, including all the nutrients that your body needs is essential.
Day 1
- 8:30 AM: 1 Spinach egg omelette made in ghee, 1 Apple
- 11:00 AM: 1 cup green tea
- 1:30 PM: Shredded chicken and vegetable salad with olive oil dressing
- 5:30 PM: 1 cup green tea, a handful of mixed nuts
- 8:30 PM: Baked salmon with vegetables and an avocado
Day 2
- 8:30 AM: Eggs and vegetables tossed in ghee, one banana
- 11:00 AM: 1 cup green tea
- 1:30 PM: Chicken salad with olive oil
- 5:30 PM: 1 cup green tea, a handful of mixed nuts
- 8:30 PM: Meat burgers fried in organic butter, with vegetables and some salsa
Day 3
- 8:30 AM: Chicken and eggs with an orange
- 11:00 AM: 1 cup green tea
- 1:30 PM: Salmon pan-fried in organic butter with vegetables
- 5:30 PM: 1 cup green tea, a handful of mixed nuts
- 8:30 PM: Roasted steak with vegetables
Day 4
- 8:30 AM: Eggs and quarter of a papaya
- 11:00 AM: 1 cup green tea
- 1:30 PM: Sandwich in a lettuce leaf with meat and fresh vegetables
- 5:30 PM: 1 cup green tea, a handful of mixed nuts
- 8:30 PM: ground meat stir-fried in some vegetables and some berries
Day 5
- 8:30 AM: Eggs and vegetable pan-fried in ghee
- 11:00 AM: 1 cup green tea
- 1:30 PM: Grilled chicken with roasted potatoes and an apple
- 5:30 PM: 1 cup green tea, a handful of mixed nuts
- 8:30 PM: Steak with vegetables and sweet potatoes.
Day 6
Day 7
Do consult a nutritionist before you make any changes to your current diet, and adopt something new.
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Drinks In A Paleo Diet
Drinks are essential for the hydration of your body. Water stands as the ultimate drink for hydration. Apart from the most critical drink, water two other beverages which you can include are:
- Tea: Black tea without sugar is healthy. It has antioxidants and various nutritional compounds, beneficial for our body.
- Coffee: Caffeine in coffee has loads of nutritional benefits for all. However, overconsumption of coffee can lead to various health hazards. Therefore, you should take it in moderation.
Simple Paleo Meal Plans: Can Eating Like A Caveman Fast
Most people dive into dieting when they want to shed some extra pounds. In this case, they turn to various weight loss plans to help them slim down. The problem is that, over time, numerous fad diets have been introduced. They lead to short-term results, making most people gain all their weight back after they return to their regular diet. Because of this, most people have become skeptical, even of effective weight loss diet plans such as the paleo meal plan.
Before delving into these simple paleo meal plans, it is crucial to understand what this diet plan entails. Remember that with knowledge of an eating plan, it becomes easier to implement and follow it. So, in this article, we will discuss what is there to know about the paleo diet. Could these simple paleo meal plan ideas aid in weight loss? Can these plans help keep off the weight and for the long haul? These are some of the questions that this article will answer.
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If You Have Diabetes Is Paleo A Good Choice For Blood Sugar Management
The takeaway: Essentially, there arent enough encouraging study results for experts to make a formal recommendation for people with diabetes to try the paleo diet just yet. If you want to try the plan with the aim of managing your blood sugar, be sure to clear it with your healthcare provider first.
Did Cave People Really Eat Mostly Meat
People living in the Paleolithic period, or cave people, ate whatever their surroundings offered them. When surrounded by fish or marine life, thats what they ate. In tropical habitats, people ate a variety of plant and animal foods. Calling a diet that consists mostly of protein the paleo diet isnt accurate. Also, people living in earlier times simply didnt live to the age when chronic diseases typically emerge.
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Favorite Paleo Diet App
This app provides a handy visual food list , plus a calorie and macronutrient tracker so you can better work toward your goals and chart your progress. Find it on iTunes, where its free with in-app purchases and has a 4.2-star rating, or , where its also free and has a 3.7-star rating.
Week 1 Paleo Meal Plan
As a reminder, each week is divided into two blocks: Monday to Wednesday and Thursday through Sunday. For the first block, make each recipe and portion each for 3 days. For the second block, meal prep those recipes but instead of 3, portion into 4 different containers.
If there are exceptions, these will be noted in each respective section.
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