Are you looking for a diet that aligns with your body's natural genetics and promotes optimal health? The paleo diet, often called the caveman diet, focuses on eating like our prehistoric ancestors. Before we get into the specifics, we should explain the details of what the paleo diet is.
“The theory behind the paleo diet is that the introduction of grains, legumes, and dairy into our diets has contributed to many modern health issues, such as obesity and allergies. With this diet, a group of people had a mean weight loss of 3.52 kilograms and decreased body mass index (BMI) and a trimmer waist size.
|
“This diet suggests that by eating more like our ancestors, who were hunters and gatherers, we can avoid these chronic conditions and lead a healthier life,” said Ronneil Ramlal, CEO of Protein Chefs. |
In this blog post, we’ll briefly go into the nuances of what being paleo means, the differences between paleo and keto, where to start with eating paleo, and provide some ideas for your meal plan.
What is the Paleo Diet?
First, what does paleo mean? The long version of the name, Paleolithic diet, comes from being inspired by the eating habits of our ancestors from the Paleolithic era. With it, dieters aim to consume foods similar to what early humans might have eaten. This diet focuses on whole foods like:
- Fruits
- Vegetables
- Nuts
- Seeds
- Lean meats
- Fish
The core idea behind the paleo diet is that our bodies haven't evolved to process modern foods, especially those introduced through farming, such as grains, legumes, dairy, and processed items.
Why Consider the Paleo Diet?
Many turn to the paleo diet for weight management and to lower heart disease risks. Its high protein and fiber content, along with moderate healthy fats, contribute to a balanced and wholesome eating pattern.
|
What You Should Keep in Mind About the Paleo Diet: While the paleo diet has its benefits, cutting out dairy and starchy foods, especially whole grains, can lead to a lack of fiber, calcium, and energy, potentially impacting your health over time. Although many people lose weight by eliminating processed and sugary foods, drastic diets are often tough to maintain long-term. Instead, aim for sustainable changes, like eating more whole foods and controlling portion sizes. Use the paleo diet as inspiration, incorporating its best aspects while enjoying the advantages of modern nutrition. |
The Differences Between the Paleo Diet and Keto
As we’ve already discussed, paleo focuses on whole, unprocessed foods, excluding dairy, grains, and legumes. It emphasizes lean, grass-fed meats and includes all fruits and vegetables.
In contrast, the keto diet prioritizes high-fat, moderate-protein, and low-carbohydrate intake. Following a keto diet prioritizes:
- High-fat foods
- Moderate protein
- Minimal carbs
Key components of keto include fatty meats, fish, dairy, and eggs, while high-carb fruits and vegetables like bananas and potatoes are restricted. The goal is to achieve ketosis, a metabolic state where the body burns fat for fuel.
|
Learn more about healthy eating: |
Where to Start With Paleo Diet Foods
Starting the paleo diet can be done in two ways: all-in or gradually. Beginners might prefer a flexible approach, mixing paleo meals with regular ones. The good news? The official paleo framework offers four levels you can target:
- Entry-level: Start with 50% (11 meals) fully paleo, enjoying pure, unprocessed foods. Add 35% (7 meals) with some flexibility for a bit of sugar or salt, and 15% (3 meals) to eat anything you want.
- Mid-level: Increase to 65% (14 meals) all-paleo meals, keeping 20% (4 meals) flexible for minor additives. Enjoy 15% (3 meals) with complete freedom.
- Top-level: Aim for 80% (17 meals) strictly paleo, allowing 15% (3 meals) with small indulgences. Only 5% (1 meal) is for any food choice.
- All-in: Go all-in with 100% of your meals strictly paleo, focusing on whole foods every time.
Plus, modern variations of the paleo diet include some contemporary foods like grass-fed butter. Paleo isn’t a set of diet rules. Think of it as a flexible template.
|
Tip: You don’t need to leave sweet treats behind either! Small amounts of red wine and dark chocolate (70% cocoa or higher) are fine—these add antioxidants and essential minerals to your diet. |
Your Paleo Diet Food List and Meal Plan Ideas
Let’s go a bit further in-depth into what should be on your food list and serve as your base for meal planning.
Protein
The paleo diet focuses on lean proteins like chicken, beef, salmon, tuna, pork, bacon, cod, and turkey. It's important to avoid pre-marinated or cured meats with added sugars.
Vegetables & Fruits
A variety of vegetables are encouraged, including cauliflower, broccoli, Brussels sprouts, sweet potatoes, butternut squash, cabbage, and spinach. Fruits such as apples, berries, melons, grapes, bananas, citrus fruits, peaches, and plums are also key components.
Nuts & Seeds
Nuts and seeds, including almonds, cashews, pistachios, walnuts, macadamia nuts, pecans, hazelnuts, and sunflower seeds, are integral to the diet, though you should avoid peanuts as they are legumes.
Eggs
Eggs provide an excellent source of protein and essential nutrients, especially when organic and cage-free options are chosen.
Oils
Healthy oils are a critical part of the paleo diet. Choose plant-derived oils like olive, walnut, flaxseed, macadamia, avocado, and coconut oil. These oils are valued for their heart-healthy omega-3 fatty acids and anti-inflammatory properties.
Your Paleo Diet Meal Plan
Let’s take a look at a meal plan for one person for seven days, assuming they’ve gone on the paleo diet. You’ll find some recommended meal repetitions to help you transition a bit more easily into enjoying the paleo diet all week.
|
Breakfast |
Lunch |
Dinner |
Snack |
|
|
Monday |
Breakfast casserole with sausages (makes 2 days; save leftovers). |
Salad with tuna, greens, oil, and vinegar. |
Ham and pineapple skewers with oven-roasted tomatoes. |
Piece of fruit. Grapes or bananas are a great choice. |
|
Tuesday |
Leftover breakfast casserole. |
Salad with roast chicken, cranberries, and pecans. Use vinaigrette. |
Butterflied roasted chicken with spinach. |
Almonds mixed with berries. |
|
Wednesday |
Egg and vegetable muffins. |
Greek-style meatballs on a leafy salad. |
Beef cubes with roasted carrots. |
Banana with almond butter. |
|
Thursday |
Onions, mushrooms, and spinach fried with bacon/sausages. |
Salad with canned salmon. |
Garlic roasted cod with green beans. |
Carrot sticks with mustard. |
|
Friday |
Ham and butternut squash hash. |
Lettuce wraps with roast chicken and condiments. |
Greek-style meatballs. |
Handful of nuts/trail mix. |
|
Saturday |
Scrambled eggs with smoked salmon. |
Cauliflower stir-fry with shrimp. |
Braised chuck roast with roasted vegetables of your choice. |
Handful of olives. |
|
Sunday |
Egg and vegetable muffins. |
Beef cubes with carrots and mushrooms. |
Garlic herb chicken with roasted vegetables. |
Piece of fruit. |
Busy and don’t have the time to meal prep or dedicate time to making paleo food? We can help.
Enjoy the Paleo Diet, Delivered Right to Your Door
For those based in Ontario and interested in trying paleo but don’t have a lot of time for meal prep, our meals are crafted with high-quality, paleo-friendly ingredients, helping you stay on track without the hassle of meal prep. Whether you're easing into the paleo lifestyle or going all-in, we have the meals to help you eat healthy.
Explore our paleo meal plans today and enjoy nutritious, ready-to-eat meals delivered right to your door.
Take $15 off your first order.
Browse our menu today.
