Our ancestors who lived ages ago used to hunt and gather to feed themselves. They ate natural and raw food. Today, though we have the same genetics, we stopped eating like them. But with the Paleo Diet, we can turn back to nature.
We can define the Paleo diet as the nutritional style of our hunter-gatherer ancestors who lived in the Stone Age. This diet is about consuming food in nature, i.e. all and raw.
Our ancestors are genetically identical to today’s modern people. They have consumed this kind of food in nature and have not been caught in diseases such as obesity, diabetes or heart ailments.
Many different research suggests that this diet (without calorie calculus) will greatly help with weight loss and significant developments in health.
Paleo Diet Meal Plan
There is no single “right” nutrition plan for everyone, and the chipped Stone Age people have continued their lives based on the various foods they can find at that moment.
Some are nourished with animal foods that are low in carbohydrates, while others have embraced the high carbohydrate diet with abundant vegetables.
You can think of this article as a general guideline, not as a change of rules. You can tailor them to your own needs and preferences.
Free to eat: Meat, fish, eggs, vegetables, fruits, nuts, beans, herbs, spices, and healthy fats.
Avoid: processed foods, sugars, soft drinks, cereals, most of dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
Avoid these foods
Avoid these foods and nutrients:
- Corn syrup containing sugar and high levels of fructose: carbonated drinks, fruit juices, table sugar, powdered sugar, pastries, ice cream, and others.
- Cereals: breads and pastas, wheat, rye, barley, noodle, and so on.
- Legumes: beans, lentils, and others.
- Dairy products: Avoid dairy products, especially lean and low-fat types (in some paleo diets, full-fat dairy products such as butter and cheese).
- Vegetable oils: Hazelnut oil, sunflower oil, cotton seed oil, corn oil, grape seed oil, false saffron oil and others.
- Trans fats: There are trans fats in margarine and various processed foods. Usually referred to as “hydrogenized ” or “partially hydrogenized ” oil.
- Artificial sweeteners: Asparttam, sucralose, Cyklamat, sacin, Aceesulfam potassium. Instead, use natural sweeteners like honey and sugar without extra fruit jam.
- Highly processed foods: a lot of products labeled “Light ” or “low fat” have different, unnatural chemical substances.
Basic rule: If a product looks like it was made at the factory, don’t eat it!
If you want to avoid these nutrients, you must read the list of ingredients, even those that are considered “healthy food”.
Nutrients to consume in the paleo diet
- Create your diet from these healthy, raw and unprocessed paleo foods.
- Meat Products: cow, lamb, veal, chicken, Turkey, and others.
- Fish and seafood: salmon, trout, çupra, haddock, sea bass, shrimp, mussels, and so on. Try to choose the fish that are hunted naturally.
- Eggs: Choose from chickens that are fodder in the open area, or choose the egg from here enriched with Omega-3.
- Vegetables: broccoli, cabbage, pepper, onions, carrots, tomatoes, cucumbers and so on.
- Fruits: apples, bananas, oranges, pears, avocados, strawberries, blueberries, and more.
- Fists: potatoes, sweet potatoes, yam, radishes, and the like.
- Nuts: Almonds, peanuts, hazelnut, walnut, sunflower seeds, pumpkin seeds, and more.
- Healthy fats: Frost oil, coconut oil, olive oil, avocado oil, and others.
- Salt and spices: sea salt, rock salt, garlic, turmeric, rosemary, and so on.
Try to choose the nutrients and organic products of animals that are grown in grass and are fed by the grass. If you are unable to supply, always opt for products that are at least factory-processed.
In the last few years, the paleo community has shown much improvement in itself.
Now, there are a few different varieties of the Paleo diet, most of which allow for some modern food that science considers to be healthy.
Here are some of these foods: bacon from cattle grown in grass, butter from pastrami-fed animals, and gluten-free cereals like rice.
A lot of people now see the Paleo diet as a pattern and model that can be traced, not like a diet that has strict rules and is a hundred percent to be respected.
The following are healthy if they consume a small amount:
- Wine: Quality red wine is rich in antioxidants and contains beneficial nutrients.
- Dark chocolate: Choose chocolates containing 70% or more cocoa. The nutritional value of high quality bitter chocolate is very healthy.
What should you drink when you are thirsty?
When it comes to liquid intake, it’s the first beverage we have to think about.
These are not actually among the paleo diet rules, but a lot of people are drinking:
- Tea is quite healthy and rich in antioxidants and beneficial components. Green tea is the healthiest.
- Coffee is actually quite rich in antioxidants. According to research, Coffee has many benefits to health.
A weekly sample Paleo meal plan
This sample paleo weekly meal plan contains a balanced amount of all paleo foods.
You are free to change it according to your own preferences.
- Breakfast: Fried eggs and vegetables in olive or coconut oil. One fruit.
- Lunch: Chicken salad with olive oil. A Fistful of Nuts.
- Dinner: Fried meatballs in butter (without bread), vegetables and some sauce.
- Breakfast: Eggs with bacon, olives, and a fruit.
- Lunch: Leftover meatballs from the previous evening, rice, and avocados salad.
- Dinner: Fried salmon in butter, with vegetables.
- Breakfast: Vegetables and meat (leftovers from the previous hangover) or bacon-wrapped. One fruit.
- Lunch: Sandwich on lettuce leaf containing meat and fresh vegetables. With Bulgur pilaf.
- Dinner: Fried beef with low oil and vegetables. Some forest fruit (blueberries, strawberries, berries, etc.)
- Breakfast: Eggs, olives, cold-boiled salads and a fruit.
- Lunch: The leftovers from the fried meat in the Vogda. A Fistful of Nuts.
- Dinner: Fried red meat or chicken, with vegetables and white potatoes.
- Breakfast: Fried vegetables in bacon, olive or coconut oil.
- Lunch: Chicken salad with olive oil. A Fistful of Nuts.
- Dinner: Steak with vegetables and sweet potatoes.
- Breakfast: Bacon and eggs, cold salad, a piece of fruit next to it.
- Lunch: Hangover steak, sweet potatoes and vegetables.
- Dinner: Baked salmon, green salad full of vegetables and avocados.
- Breakfast: Meat and vegetables (leftovers from the previous evening).
- Lunch: Lettuce leaf sandwich prepared with meat and fresh vegetables.
- Dinner: Grilled chicken with vegetables and sauce. With Rice.
In the Paleo diet, it is usually not necessary to make calorie follow-up or to measure macronutrients (protein, carbohydrates, or fats) at least at first.
If you need to lose weight in serious quantities, you should cut carbohydrates in some way, limit the consumption of nuts, rice and potatoes.
Staying faithful to your paleo diet in restaurants
It is not difficult to proceed with the Paleo diet while in the restaurants.
- Choose your main dish as meat or fish.
- Ask for extra vegetables instead of bread or rice.
- Ask your food to be cooked in olive or coconut oil.
Paleo diet Snacks
There’s no need to eat more than 3 meals in one day, but if you feel hungry, we’ve listed a few things that are easy to move and simple to carry on when you’re on your paleo diet:
- Little slices of carrots.
- Boiled solid egg.
- One fruit.
- A Fistful of Nuts.
- The last hangover.
- Peanut butter and apple slices.
- A bowl of forest fruit and coconut cream.
- Handmade dried meat.
A simple paleo diet shopping list
There are a lot of foods you can eat in the paleo diet.
- This simple shopping list will give you an idea of how to get started.
- Meat: cow, lamb, veal, and so on.
- Poultry: Chicken, Turkey, and so on.
- Fish: Salmon, trout, sea bass, mackerel, and so on.
- Fresh vegetables: green vegetables, lettuce, tomatoes, cucumbers, peppers, carrots, onions, and so on.
- Frozen vegetables: broccoli, peas, various blends, and so on.
- Fruits: Apples, bananas, pears, oranges, avocados.
- Forest berries: strawberries, blueberry, berries, and so on.
- Nuts: Almonds, walnuts, peanuts, nuts.
- Peanut butter.
- Coconut oil.
- Olive oil.
- White and sweet potatoes.
- flavorings: sea salt, black pepper, turmeric, garlic, parsley, and so on.
It may be a good idea not to take everything that is glamorous and unhealthy, such as carbonated beverages, pastry, cookies, crackers, bread, ice cream and cereal.