Paleo Diet Meal Plan

A lot of attention has been given to the benefits of following a Paleo diet meal plan, but knowing what to eat – and what to avoid – can be a little confusing at first. The Paleo diet – also known as the Paleolithic diet, Primal diet, or Caveman diet – is based on the eating habits of our hunter-gatherer ancestors. 

Whether they ate this way by choice or necessity (you eat what is available, right?), they didn't seem to suffer from many of the conditions and illnesses that are rampant today.

Unfortunately, the “hunter-gatherer” diet differed depending on where a particular group of people lived. So, as a result, the definition of “Paleo” can also vary depending on which plan you follow. 

For example, some versions prohibit grains completely while others allow a few non-gluten varieties like rice or quinoa.

Similarly, some Paleo diet experts make room for small amounts of root vegetables such as sweet potatoes, carrots, or rutabaga, while others put these foods on the “avoid” list. But, all versions have a few basic things in common: eliminate processed foods, refined sugar, most dairy, vegetable oils, and gluten.

Do Eat

  • grass fed, pastured, free-range, or wild/game meat
  • wild caught fish
  • pastured eggs
  • nuts and seeds
  • fresh fruits
  • fresh vegetables
  • Root vegetables (some versions)
  • full-fat and/or cultured dairy (some versions)
  • grass-fed butter and/or ghee
  • healthy oils such as olive, coconut, avocado, flax, walnut
  • organic coffee
  • green, herbal teas
  • water

Avoid

  • cereal grains (some versions allow pseudo-grains like quinoa or chia)
  • legumes (some versions)
  • peanuts
  • dairy (except for those specified above)
  • white potatoes
  • processed foods
  • refined salt (small amounts of unrefined sea salt is permitted)
  • refined oils
  • starchy vegetables (some versions)
paleo diet meal plan cartoon

Paleo Diet Meal Plan


Breakfast Ideas

  • Berries and nuts with coconut milk
  • Chia, flax, hemp seeds with chopped/sliced almonds and non-dairy milk (add berries or banana if desired)
  • omelet with veggies (sauteed in coconut oil)
  • bacon, eggs, fruit
  • sausage, eggs, fruit
  • sweet potato hash with eggs
  • eggs with avocado and sausage
  • pork sausage with cooked veggies
  • 3 mini quiche
  • Paleo pancakes**

Lunch Ideas

  • greens salad with grilled chicken, avocado, and oil vinaigrette
  • shrimp salad with raw veggies
  • chicken and vegetable soup
  • tuna or sardine salad lettuce wrap with avocado
  • egg salad lettuce wrap with avocado
  • egg or tuna salad in a paleo wrap**
  • baked sweet potato with bacon, spinach salad
  • broccoli salad with bacon, onion, grapes, nuts
  • cauliflower soup with coconut milk (cauliflower, coconut milk, chicken stock, turmeric,                                          
  • coriander, cumin, salt, pepper)
  • chicken, mushroom and veggie saute

Dinner Ideas

  • Paleo spaghetti (grass-fed beef, tomato sauce, fresh veggies (mushrooms, onions, peppers, served over spaghetti squash or zucchini “noodles”)
  • grilled fish with veggies
  • roasted chicken with sweet potatoes and veggies
  • roast beef with roasted veggies
  • roast beef with roasted beets and rutabaga and a salad
  • pork chop with avocado coleslaw
  • grilled salmon with green beans and slivered almonds (or veggie of choice)
  • liver and onions with fresh avocado coleslaw or spinach salad
  • spaghetti squash shrimp scampi
  • beef and broccoli stir fry with cauliflower “rice”**
  • grilled steak with mushrooms and steamed veggies
  • hamburger patty on lettuce wrap

Snack Ideas

  • hard boiled eggs
  • mixed nuts and berries
  • dark chocolate
  • raw veggies with guacamole
  • plantain chips
  • liver pate with raw veggies
  • sweet potato chips with guacamole or salsa
  • seeded paleo crackers**
  • beef jerky
  • homemade trail mix

Dessert Ideas

  • baked apples**
  • coconut flour cupcake
  • raw coconut macaroons
  • Paleo brownies


Paleo Diet Recipes


Paleo Pancakes

  • 2 bananas
  • 1 pastured, free-range egg
  • 1-2 tablespoons nut butter
  • coconut oil
  • fresh fruit, maple syrup, grass-fed butter, or honey

Mash the bananas. Add the egg and nut butter.

Heat a skillet and melt coconut oil or butter.

Drop pancake batter, flipping to brown both sides

Top with fresh fruit, maple syrup, honey, or butter.

Paleo Wrap

  • 2 eggs
  • 1 tsp melted coconut oil, lard, or ghee
  • 1 tablespoon water
  • 1/4 cup arrowroot or tapioca powder/flour
  • 1 tsp coconut flour
  • pinch of sea salt
  • coconut oil or lard for cooking

In a medium bowl, whisk together the eggs, water, and melted oil, lard, or ghee

Add in the coconut flour, arrowroot powder (or tapioca), and salt.

Heat oil or lard in a skillet (not too large – I use an 8” pan) over medium heat and pour in 1/3 of batter, making sure it coats the entire bottom of the pan. Cook for about 1 minute then flip and continue to cook for another minute. Cooking time may vary.

*Recipe makes 3 8” tortillas, but they freeze well so go ahead and double or triple the recipe.

*For a sweeter, more crepe-like version, add a dash of vanilla and a pinch of coconut sugar.

*For a more savory version, add spices or herbs such as garlic, basil, thyme, chili powder, paprika, crushed red pepper, or onion powder.

paleo egg wrap

Cauliflower Rice

  • 1 (or more) large head of cauliflower (organic is best)

Cut the cauliflower into florets.

Place the florets into a food processor. It works best if you don't try to do too many florets at once. Process until chopped to about the size of a grain of rice.

Spread the  “rice” on a lined cookie sheet at 425° for about 15 minutes, flipping once or twice. You can add spices before you put it in the oven if desired.

Alternatively, the rice can also be fried in a small amount of oil with desired spices (not too much or “rice” will go mushy), but you must watch it more closely to make sure it doesn't burn.

Paleo Seeded Crackers

  • 1/2 cup chia seeds
  • 1/2 cup flax seeds
  • 1/2 cup hemp seeds
  • 1/2 tsp sea salt
  • 1/2 tsp garlic powder
  • 1/2 tsp dehydrated onion or onion powder
  • 1/4 tsp dried parsley, rosemary, or basil (optional)
  • 3/4 cup water

Mix together all ingredients except the water

Slowly add the water until mixture is thick and sticky. You want to be able to press it onto parchment paper so increase or reduce water in small increments until you achieve the correct consistency.

Spread about 1/4 inch thick on parchment paper lined cookie sheet.

Bake at 325° for about 30 minutes. Remove from oven, cut into cracker size pieces (I use a pizza cutter). Flip each cracker over and put back in oven for another 30 minutes.

Cool completely and store in an air tight container

Baked Apples

  • 4 apples chopped into bite-sized pieces
  • 1/4 cup pure maple syrup (or honey)
  • 2 tablespoons coconut oil, grass-fed butter, or ghee
  • 1/2 tsp vanilla extract
  • 2 tsp cinnamon
  • 1/4 tsp ground ginger (optional)
  • 1/8 tsp ground cloves (optional)
  • 1/4 tsp sea salt
  • 1/4 cup raisins and/or chopped walnuts (optional)

Put all ingredients in an oven-safe pot or skillet. Bring to a boil over medium heat.

Cook for about 1-2 minutes, or until the liquid starts to reduce and thicken

Place the pot or skillet in the oven and cook at 350° for about 30 minutes, or until apples are soft and caramelized.

Serve warm with Paleo ice cream (if desired).



Other pages that might interest you:


I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.




» » Paleo Diet Meal Plan


Join the Health and Fitness 
Conversation on Our Fitness House Facebook 

MULLY'S
FITNESS FORUM

Mully's Health and Fitness Forum Image

Ask Your Health and Fitness Questions Here

KIM'S FITNESS TIPS

Ask Kim Mulligan Your Fitness Questions

Daily Tips for Staying Healthy and Fit

eMeals - Meal Planning Made Easy

Printable Workouts and Diet/Food Lists and Charts


Recent Articles

  1. Seated Tricep Extension for Tight and Toned Arms

    Mar 25, 18 01:42 PM

    The seated tricep extension can quickly help you tighten up loose and flabby arms by adding some new lean muscle. Our pictured illustrations will help you to get started correctly.

    Read More

  2. 3 Tricep Exercises for Women to Fight Flabby Arms

    Mar 15, 18 06:14 AM

    See how 3 simple tricep exercises for women can improve the appearance of your arms and your overall muscle tone. Follow our pictured instructions to help you get started the right way.

    Read More

  3. Bird Dog Hip Extension Exercise

    Mar 05, 18 04:58 PM

    See how a bird dog hip extension exercise can help to stabilize your pelvis and keep your your hip joints functioning to increase strength and range of motion.

    Read More