The paleo diet plan can be for you if you’re seeking for a diet that emphasizes whole foods and also features fruit and meat. Dr. Walter L. Voegtlin, a gastroenterologist, initially advocated the idea of the paleo (or paleolithic diet) in 1975. This diet makes the claim that it is based on how people have always eaten, which is similar to the hunter-gatherer lifestyle.
The diet encourages consuming mostly whole foods, with a focus on nuts and seeds, fresh fruit and vegetables, lean meats, and seafood. Although some dietitians have questioned the diet’s health advantages, the advantages of limiting processed foods and refined sugars are well documented.
Our experts have put together the following information to help you get started if you want to learn more about the paleo diet plan, the kinds of foods it recommends, and an example five-day meal plan.
Concerned about gluten? For helpful advice and meal suggestions, take a look at our beginner’s the paleo diet plan!
ON THE PALEO DIET, WHAT TO EAT
According to Josie Porter, a dietitian at The Dietitian Method who has received positive reviews on doctify, “Researchers believe that the caveman diet comprised of real foods, instead of the refined, processed goods we today find all over shop shelves.”
Dieters who follow the Paleo diet plan say that this is because lifestyle-related illnesses like heart disease, diabetes, and obesity were less common among our ancestors. Although it is almost hard to determine our ancestors’ specific diet, it is likely that they consumed a lot of plants (vegetables, fruits), meat, and fish. Since fertilizers were not developed until more recently, it stands to reason that they would all have been organic as well.
The paleo diet has several underlying principles that dieters follow but no rigid meal plan. These consist of eating:
- fruit and vegetable freshness
- meats that are organic and grass-fed
- fish and shellfish organic chicken and eggs
- some nuts and seeds
- a few oils
- both herbal tea and water.
According to Porter, people following a paleo diet stay away from dairy, grains (so say goodbye to your morning porridge or weekend carbonara), legumes, refined vegetable oils, potatoes, processed foods, refined grains, transfats, salt, and additional chemicals. “Gluten is likewise regarded as an anti-nutrient, hence these are also prohibited in a real paleo diet plan. This diet encourages getting essential nutrients from fresh, organic, unrefined, and unprocessed sources even if it may be low in carbs and heavy in protein. It is essentially a high-carb diet in disguise.
However, the majority of nutritionists and dieticians agree with the fundamental principles of the paleo diet plan.
Because they are simpler to digest and frequently contain extra sugar, salt, and fats, highly processed meals are unhealthful when consumed in excess, according to Porter. “And that increasing our consumption of whole foods like fruits, vegetables, nuts, seeds, and eggs might be beneficial for our health.”
Here is a five-day paleo diet plan that nutritional therapist Anne Green has put together for you. Just keep in mind that for many people, a paleolithic diet is not a feasible long-term plan, advises Green. To prevent stomach issues, “follow a plan with caution and gradually introduce ‘restricted’ items back into your diet.”
THE PALEO DIET PLAN MENU FOR BREAKFAST
Day 1: 2 poached eggs with mushrooms and spinach; eggs are a source of protein and vitamin D.
Day 2: Shakshuka is a spicily prepared choice that makes a great weekend breakfast dish. 2 eggs should be cracked in the centre after adding spinach, mushrooms, tomatoes, and a lot of spice.
Day 3: A high-protein breakfast like a bacon and mushroom frittata will fill you up until lunch.
Day 4: Make a blueberry smoothie with spinach, avocado, flaxseed, and almond butter (a good dietary fat).
Day 5: Sausage and sweet potato hash – a source of fiber from sweet potatoes.
THE PALEO DIET PLAN MENU FOR LUNCH
Day 1: Prepare shredded chicken for an avocado salad with lettuce, tomatoes, and cucumber. Add the salad to your cooked chicken. Add some walnuts and some lemon juice on the top.
Day 2: Salad with salmon, avocado, and rocket – the salmon here delivers the crucial omega-3 for improved cognition.
Day 3: Chicken and leek soup, a simple soup with chicken for protein and leeks for fiber that is perfect for chilly days.
Day 4: Roasted veggies and chicken sausages, a simple traybake using chicken sausages as the lean protein source.
Day 5: Turkey burgers with brussels sprouts hash — prepare these burgers using turkey mince and top them with a delightful, high-fiber hash made by frying shredded brussels sprouts.
THE PALEO DIET PLAN MENU FOR DINNER
Day 1: Meal is grilled cod with ratatouille because cod is a low-fat protein source.
Day 2: Wrapped in lettuce beef burgers; remove the breaded bun for a paleo-friendly burger. Serve alongside sweet potato fries to increase fiber.
Day 3: Stuffed butternut squash with organic beef mince. Cut open a butternut squash and stuff each half with a prepared bolognese.
Day 4: Tuna steak with roasted vegetables from the Mediterranean region. Tuna is not only paleo-friendly, but it also has a lot of vitamin B12.
Day 5: Spiralized courgette is used to make turkey meatballs with a tomato sauce and courgetti, a lighter version of spaghetti and meatballs.
A GUIDE TO SUCCESSING IN THE PALEO DIET PLAN
Many common foods, like bread, may be eliminated from a paleo diet plan. Our specialists have compiled some advice to assist you in adhering to the strategy.
- Use some foods sparingly, according to Porter: “There are some items that are regarded more neutral on the paleo diet, meaning they can be used sparingly.” These include organic sweeteners, as well as coffee, beer, wine, and some flours.
- Be aware of the restriction: Porter warns that the paleo diet can put us at risk for deficiency. “Dairy is one of our key sources of calcium and iodine, for instance. Additionally, we are aware of the nutritious density of whole grains, beans, legumes, and starchy vegetables. Numerous studies actually show that they can lower our risk of diabetes and heart disease. Additionally, fiber, the fuel for our gut microbes, is abundant in these foods.
- Prepare ahead of time: According to Green, there aren’t many high-street options that are paleo-friendly. Meal preparation ensures that you are prepared for the day and won’t be caught off guard if you are following a meal plan.