What to Eat on The Paleo Diet? A Simple Meal Plan and Menu

The paleo diet is also known as the Paleolithic diet or the caveman diet.

It is a diet that is becoming more and more popular all over the world.

The Paleolithic diet dates back to the caveman days when hunters and gatherers ate food from hunting animals.

They also ate fruits and vegetables that grew from the tree or bush.

And the surprising fact is that they were free of diseases like obesity and diabetes.

Many studies suggest that the Paleo diet can cause weight loss and lead to major improvement in the human health.

As human beings, we are still ancient bodies living in a modern world that has been sorely affected by the agricultural revolution that includes highly processed foods.

Our food supply has changed drastically over the past few decades making us sick and unhealthy.

In this post, I’m going to share a typical day of meals of the Paleo Diet; something you might eat in a single day!

What to eat on the paleo diet?

Proponents of the paleo diet recommend eating the same foods our Paleolithic ancestors were likely to eat, which includes meat, fish, eggs, nuts, seeds, fruits and vegetables.

If you’re very brave (I’m not), then possibly even insects and/or organ meats.

Foods not allowed include grains, dairy, legumes and pretty much anything that is processed and wasn’t available 10.000 years ago.

All sorts of sodas, both sweetened and artificially sweetened, as well as fruit juices and milk with natural or synthetic sugars should be avoided.

Also read: Sugar Addition […and How To Break It!]

What should you drink? Water is the way to go!

Doing the paleo diet does not mean you need to live in a cave and stop shaving. It is a way of eating, based around a specific philosophy.

Personally, I recommend a more balanced approach.

I suggest people eat some high-fat dairy due to the Vitamin K2 content, and I think that some non-gluten grains and potatoes are fine for those who are not obese or diabetic. Otherwise, my diet is almost completely paleo.

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Paleo Diet Menu

Here I am going to describe a typical paleo diet menu. Something I am likely to eat in an average day.

Breakfast:

  • 3-4 Omega-3 Enriched Eggs
  • A mix of frozen vegetables
  • 10-15g (a tablespoon) of coconut oil
  • Instructions: Melt frozen vegetables and coconut oil on a frying pan, add eggs and some spices and fry until ready.

Sometimes I won’t eat breakfast until after lunch time, and then not eat anything until dinner. This is a form of intermittent fasting.

Recommended Reading: Intermittent Fasting on the Keto Diet Plan – Is it Good?

If this is a workout day for me, I will add some white rice to the stir fry (safe starches – not really paleo though).

Lunch (leftovers from the night before):

  • 3 Chicken thighs
  • Mashed Sweet Potatoes
  • Some vegetables

Sometimes I’ll mix a banana with some coconut flakes and frozen blueberries for lunch. I like to throw an organic yogurt from a grass-fed cow into the mix (not quite paleo – but very close).

Snack:

  • A handful of almonds
  • An orange

Dinner:

  • 3 Burgers without the bun
  • Salad
  • Butter
  • Fry the burger patties in butter, on a frying pan. Eat a salad with them. If you like, throw some extra virgin coconut oil on the salad. Personally, I like to put some cheese on top of the burgers.

Paleo Meals In 10 Minutes or Less

Egg Stir Fry

Ingredients: Coconut oil, frozen vegetable mix, eggs and spices.

breakfast

Instructions:

  • 1. Put coconut oil on a pan, turn the heat on.
  • 2. Put vegetable mix on pan, heat until thawed.
  • 3. Add 3-4 eggs and spice (I use a spice mix, although salt and pepper works fine).
  • 4. Fry until ready.

I eat this for breakfast every day.

Burgers Without The Bun

Ingredients: Butter, burgers, cheese, spices and salsa sauce.

dinner

Instructions:

  • 1. Put butter on pan, turn up the heat.
  • 2. Add burgers, spice on both sides.
  • 3. When close to being ready, add cheese on top.
  • 4. Wait for cheese to melt.
  • 5. Put on plate, add mild salsa sauce on top.
  • 6. Serve with some vegetables.

Grilled Chicken Wings

Ingredients: Chicken wings, spices.

lunch

Instructions:

  • 1. Add spice on chicken wings.
  • 2. Grill at 200-220°C (392-428F) for 40-ish minutes.
  • 3. Serve with vegetables and perhaps some mild salsa.

Keep an eye on the wings. Grill until wings get brown and crunchy. 5 minutes too long is better than 5 minutes too short.

There’s something primitive about eating meat off the bone. I Love it!

Fried Chicken Breast Pieces

Ingredients: Chicken breasts, butter, garlic, salt, pepper and curry.

chicken

Instructions:

  • 1. Cut chicken breasts into pieces.
  • 2. Add butter on pan, turn up the heat.
  • 3. Add chicken pieces.
  • 4. Spice with salt, pepper, garlic and curry. Lots of curry.
  • 5. Fry until the chicken gets a brown, crunchy texture.
  • 6. Serve with vegetables.

Use plenty of butter with this meal, chicken breast on its own is too dry.

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Conclusion

This was a sample paleo diet menu, but it is possible to eat an endless variety of meals on the paleo diet. It just takes a little imagination and experimentation!

For those who are healthy, active and don’t need to lose weight, then a lot of paleo gurus recommend some safe starches like white rice, potatoes, and sweet potatoes, as well as full-fat dairy.

It’s so simple a caveman can do it!


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John Fitt
John Fitt
John Fitt is a nutrition researcher.

Diet and nutrition have always been his passion as he has spent years reading books, doing blogs and research studies to just specialize in this field.

He is devoting his career now to providing people with the best evidence-based diet & nutrition informations so that they can adopt a healthy lifestyle through increasing their nutritional awareness, adopting the good manners and the appropriate and correct behaviors in terms of eating, working out and losing weight.

His goal is to help people improve their overall health and bounce back to a normal and healthy life.

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