The Paleo Diet Meal Plan

Paleo diet meal plan

The paleo diet is designed to resemble the paleolithic diets of human hunter-gatherers that lived thousands of years ago. It is believed that they consumed a diet that consisted of mainly whole foods.

By following a whole-food-based diet and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes, and heart disease.

The main concept of the paleo diet is to return to a way of eating that is closer to what early humans ate, in an attempt to increase overall wellness and reduce disease risk. This entails eating whole foods and avoiding processed foods.

The Paleo Diet

The paleo diet emphasizes whole, unprocessed foods including vegetables and fruits, nuts and seeds, and animal protein such as eggs, meat, fish, and poultry. Try to choose grass-fed, pasture-raised, and organic wherever possible.

Foods to Eat

Vegetables

  • Carrots
  • Kale
  • Onions
  • Broccoli
  • Peppers
  • Tomatoes

Fruits

  • Apples
  • Bananas
  • Oranges
  • Pears
  • Avocados
  • Strawberries
  • Blueberries

Tubers

  • Potatoes
  • Sweet Potatoes
  • Yams
  • Turnips

Protein

  • Beef
  • Lamb
  • Chicken
  • Turkey
  • Pork
  • Free Range, Pastured, or Omega-3 Enriched Eggs
  • Salmon
  • Trout
  • Haddock
  • Shrimp
  • Shellfish

Nuts & Seeds

  • Pumpkin Seeds
  • Almonds
  • Macadamia Nuts
  • Walnuts
  • Sunflower Seeds

Healthy Fats & Oils

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado Oil

The basic premise of the diet is to eat mainly whole, unprocessed foods.

What are the Benefits?

By consuming mainly whole foods, the diet can improve your health by eliminating high-fat and processed foods that have little nutritional value and too many calories.

Switching to a Paleo Diet will mean an increase in vegetable and fiber intake, which are both important for gastrointestinal health and overall inflammation levels. In addition to this, many people experience improved health and well-being. Lastly, preliminary studies have had positive results regarding blood glucose and cholesterol levels.

Foods to Avoid

Sugars

  • High Fructose Corn Syrup
  • Soft Drinks
  • Fruit juices
  • Table Sugar
  • Candy
  • Pastries
  • Ice Cream

Dairy

  • Avoid Most Dairy
  • Especially Low-Fat
  • Some Paleo Diets Allow Full-Fat Dairy Like Cheese & Butter

Trans Fats

  • Margarine
  • Processed Foods
  • Hydrogenated Oils
  • Partially Hydrogenated Oils

Grains

  • Breads
  • Pasta
  • Wheat
  • Spelt
  • Rye
  • Barley

Vegetable Oils

  • Soybean Oil
  • Sunflower Oil
  • Cottonseed Oil
  • Corn Oil
  • Grapeseed Oil
  • Safflower Oil

Artificial Sweeteners

  • Aspartame
  • Sucralose
  • Cyclamates
  • Saccharin
  • Acesulfame Potassium

Legumes

  • Beans
  • Lentils

Avoid processed foods as much as possible when following the paleo diet.

The Paleo Diet Meal Plan

Paleo Diet Cover Page
Paleo Diet Week Summary
Paleo Diet Table of Contents
Paleo Diet Macronutrients
Paleo Diet Week Summary
Paleo Diet Shopping List

Health Benefits

Potential health benefits of the Paleo Diet include:

  • Improved digestion and gut health
  • Increased satiety from meals
  • Weight management
  • Improved blood glucose levels
  • Improved insulin sensitivity
  • Lower blood pressure
  • Improved cholesterol balance
  • Lower chronic disease risk

FAQs

Bottom Line

Modern food that is heavily processed is linked with a high rate of chronic health concerns. Following a more whole-food diet may be a possible solution and lead to a healthier lifestyle.

Paleo-friendly foods include meat, fish, eggs, nuts, seeds, vegetables, and fruit, along with healthy fats and oils. Limit processed foods, grains, and added sugar as much as possible.

As with any significant dietary change, it’s best to consult with a medical professional before beginning this diet.

References

  • https://nunm.edu/2019/04/paleo-diet/
  • https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu#TOC_TITLE_HDR_11
  • https://www.healthline.com/health/food-nutrition/paleo-alcohol
Kristen Kuminski Registered Dietician

Kristen Kuminski, RD, CDN

Kristen is a consultant Dietitian with experience working with a variety of individuals and populations. Kristen has experience counseling/ coaching clients in eating disorders, pediatrics, weight management, mental health nutrition and other chronic health conditions.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top
Paleo Diet Cover Page

7-Day Paleo Diet Meal Plan Download

A full week of meals, recipes, and a shopping list created by our Registered Dietician.

100% Secure. I never share your email! Your privacy is protected.