If you are looking for a diet that uses whole foods and that also includes fruits and meat, then the paleo diet plan may be the right one for you. As a concept, the paleo (or paleolithic) diet was first promoted by a gastroenterologist, Dr. Walter L. Vogtlin, in 1975. This diet claims to be based on the way humans have evolved to eat – resembling the way life of hunter-gatherers.
The diet recommends adherence mainly to wholesome foods, with an emphasis on nuts and seeds, fresh fruits and vegetables, lean meats and seafood. While the health benefits of dieting have been questioned by some nutritionists, the benefits of reducing refined sugar and processed foods are well known.
If you want to know what is the paleo dietthe type of food you prescribe and a sample five-day meal plan, our experts have compiled the following guide to help you get started.
What to eat on the paleo diet
“Researchers believe that the caveman’s diet consists of whole foods instead of the refined, processed foods we now see on store shelves,” said Josie Porter, a nutritionist at The method of the nutritionist (opens in a new section).
“Paleo diets claim that they choose this diet because our ancestors had a lower rate of lifestyle diseases such as heart disease, diabetes and obesity. It is impossible to know the exact diet of our ancestors, but they probably ate a lot of plants (vegetables, fruits), meat and fish. Of course, all of them would also be organic, as fertilizers have only recently been invented.
There is no strict diet plan for the paleo diet, but there are basics to follow. These include meals:
- fresh fruits and vegetables
- organic lean meat fed with grass
- fish and mussels
- free-range poultry and eggs
- some nuts and seeds
- certain oils
- water and herbal tea
“Paleo diets avoid dairy products, cereals (say goodbye to your morning porridge or carbonara on the weekends), legumes (including peanuts), refined vegetable oils, potatoes, processed foods, refined cereals, trans fats, salt and added chemicals,” he said. Porter. “Gluten is also considered an anti-nutrient, so a true paleo diet also excludes them. This diet may be low in carbohydrates and high in protein, but encourages these nutrients to be obtained from fresh, organic, unrefined and unprocessed sources. It’s basically a famous low-carb diet. “
However, the paleo diet prescribes central topics that most nutritionists and nutritionists agree on.
“We know that highly processed foods are not healthy when consumed in excess, as they are easier to digest and often contain added sugar, salt and fat,” says Porter. “And eating more wholesome foods, such as fruits, vegetables, nuts, seeds and eggs, can be good for our health.
Here, diet therapist Ann Green has put together a five-day paleo diet plan for you. “Just keep in mind that in the long run, the paleo diet is not a sustainable plan for many people,” says Green. “Follow a plan with caution and gradually include” restricted “foods again to avoid bowel problems.”
Paleo diet plan: Breakfast
Day 1: Two poached eggs with spinach and mushrooms – eggs are a source of protein and vitamin D.
Day 2: Shakshuka – this spicy option is a good breakfast on the weekend. Add spinach, mushrooms, tomatoes and lots of spices, then beat two eggs in the middle.
Day 3: Fried with bacon and mushrooms – this protein-rich breakfast will keep you full until noon.
Day 4: Blueberry smoothie – add almond oil (for healthy dietary fats), flaxseed, avocado and spinach for nutritious drink.
Day 5: Sweet potato hash with sausage – a source of sweet potatoes fiber.
Paleo diet plan: Lunch
Day 1: Avocado salad with grated chicken – boil your chicken and add to the avocado salad with lettuce, tomatoes and cucumber. Squeeze a lemon on top and add some walnuts.
Day 2: Salad of salmon, avocado and arugula – here salmon provides these extremely important omega-3s for cognitive benefits.
Day 3: Chicken and leek soup – great for colder days, this simple soup contains chicken for protein and leeks for fiber.
Day 4: Chicken sausages and roasted vegetables – an easy tray that includes lean protein from chicken sausages.
Day 5: Turkey burgers with brussels sprouts – use minced turkey for these burgers and then fry grated brussels sprouts to make a delicious hash full of fiber.
Paleo diet plan: Dinners
Day 1: Grilled fever with ratatouille – fever is a source of low-fat protein.
Day 2: Beef burgers wrapped in lettuce – take out the breaded muffin and have a paleo-friendly burger. Serve with french fries to add fiber.
Day 3: Stuffed zucchini with minced meat – cut a pumpkin and fill each half with homemade bolognese, using organic ground beef.
Day 4: Tuna steak with roasted Mediterranean vegetables – tuna is not only paleo, but also an excellent source of vitamin B12.
Day 5: Turkey meatballs with tomato sauce and zucchini – this weakened version of pasta and meatballs using spiral porridge
Tips for following the paleo diet plan
The paleo diet can include giving up many basic foods, such as bread. To help you follow the plan, our experts have put together some tips.
- Use some foods sparingly: “There are some foods that are considered more neutral in the paleo diet, which means they can be used sparingly,” says Porter. “These include natural sweeteners, coffee, beer, wine and some flours.
- Note the restriction: “The Paleo diet is restrictive, which can put us at risk of deficiencies,” says Porter. “For example, dairy products are one of our main sources of calcium and iodine. We also know that whole grains, beans, legumes and starchy vegetables are rich in nutrients. In fact, numerous studies have shown that they can reduce the risk of heart disease and diabetes. These foods are also a great source of fiber, the energy fuel of our gut bacteria.
- Prepare in advance: “There aren’t many paleo-friendly options on Main Street,” Green said. “Preparing food ensures that you are prepared for the day and that you will not be caught if you follow a meal plan.”