If you are looking for a diet that uses whole foods and that also includes fruits and meat, then a paleo diet plan may be right for you. As a concept, the paleo (or paleolithic) diet was first promoted by a gastroenterologist, Dr. Walter L. Voegtlin, in 1975. This diet claims to be based on the way humans evolved to eat - similar to the hunter-gatherer lifestyle.
The diet advocates keeping mostly whole foods, with an emphasis on nuts and seeds, fresh fruits and vegetables, lean meats and seafood. While some nutritionists have questioned the health benefits of dieting, the benefits of reducing refined sugar and processed foods are well known.
If you want to know what a paleo dietthe type of food you prescribe and an example of a five-day meal plan, our experts have put together the following guide to help you get started.
What to eat on a paleo diet
“Researchers believe the caveman’s diet consisted of whole foods, rather than the refined, processed foods we now see on all store shelves,” said Josie Porter, a dietitian at Dietitian’s method (opens in new tab).
“Paleo diets claim that they choose this diet because our ancestors had a lower rate of lifestyle-related diseases, such as heart disease, diabetes and obesity. It is almost impossible to know the exact diet of our ancestors, but it is likely that they ate many plants (vegetables, fruits), meat and fish. Of course, all that would be organic, because fertilizers were not invented until recently.
There is no strict meal plan with a paleo diet, but there are basics that people follow on a diet. This includes nutrition:
- fresh fruits and vegetables
- organic lean meat fed grass
- fish and shellfish
- free-range poultry and eggs
- little nuts and seeds
- certain oils
- water and herbal tea
“Corners on the paleo diet avoid dairy products, cereals (say goodbye to morning porridge or carbonara for the weekend), legumes (including peanuts), refined vegetable oils, potatoes, processed foods, refined cereals, trans fats and added chemicals,” says Porter. “Gluten is also considered an antinutrient, so a real paleo diet also excludes this. This diet may be low in carbohydrates and high in protein, but it promotes that these nutrients are obtained from fresh, organic, unrefined and unprocessed sources. It’s basically a celebrated low-carb diet. “
However, the paleo diet prescribes central topics that most nutritionists and dietitians agree on.
“We know that highly processed foods are not healthy when eaten in excess, because they are easier to digest and often contain extra sugar, salt and fat,” says Porter. “And that eating more whole foods, such as fruits, vegetables, nuts, seeds and eggs, can be good for our health.
Here, nutritionist Anne Green has put together a five-day paleo diet meal plan for you. “Just keep in mind that, in the long run, the paleo diet is not a viable plan for many people,” says Green. “Follow the plan with caution and gradually reintroduce ‘restricted’ foods to avoid bowel problems.”
Paleo Diet Meal Plan: Breakfast
1 day: 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 lunch for the weekend. Add spinach, mushrooms, tomatoes and a lot of spices, and then break two eggs in the middle.
Day 3: Bacon and mushroom frittata - this high-protein breakfast will keep you full until lunch.
Day 4: Blueberry smoothie - add almond butter (for healthy dietary fats), flaxseed, avocado and spinach for nutritious drinks.
Day 5: Sweet potato hash with sausage - sweet potatoes are the source fiber.
Paleo diet plan meal: lunch
1 day: Avocado salad with chopped chicken - cook the chicken and add to the avocado salad with lettuce, tomato and cucumber. Squeeze the lemon over the top and put some walnuts.
Day 2: Salmon, avocado and rocket salad - here, salmon provides the most important omega-3 for cognitive benefits.
Day 3: Chicken and leek soup - great for colder days, this simple soup contains chicken for protein and leek for fiber.
Day 4: Chicken sausages and roasted vegetables - a simple cake that includes low-fat proteins from chicken sausages.
Day 5: Turkey burgers with hashish - use minced turkey for these burgers, and then fry the chopped beans to make a delicious hash full of fiber.
Paleo Diet Meal Plan: Dinner
1 day: Grilled cod with ratatouille - cod is a source of low-fat protein.
Day 2: Beef burgers wrapped in lettuce - take out the fried bun and have a burger suitable for paleo. Serve with sweet potato french fries to add fiber.
Day 3: Butternut squash stuffed with minced meat - cut a butternut squash pumpkin and fill each half with homemade bolognese, using organic minced meat.
Day 4: Tuna steak with roasted Mediterranean vegetables - tuna is not only paleo-friendly but also an excellent source of vitamin B12.
Day 5: Turkey meatballs with tomato sauce and zucchini - this reduced version of pasta and meatballs with a spiral whore
Tips for following the paleo diet plan
Paleo diets can include giving up many basic foods, such as bread. To help you follow the plan, our experts have put together some tips.
- Use certain foods in moderation: “There are some foods that are considered more neutral on the paleo diet, which means they can be used sparingly,” says Porter. “That includes natural sweeteners, coffee, beer, wine and certain flours.
- Please note the limitations: “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 show that they can reduce the risk of heart disease and diabetes. These foods are also an excellent source of fiber, the energy fuel of our intestinal bacteria.
- Prepare in advance: “There aren’t many paleo-friendly options available on Main Street,” Green said. “Preparing a meal guarantees that you are ready for the day and that you will not be caught if you follow the meal plan.”