PALEO DIET MEAL PLAN
THE NEW WAY
TO LIVE HEALTHIER

The paleo diet is based on the notion that we should eat real, unprocessed foods, and avoid foods that are harmful to our health. The diet is meant to mimic the way in which our ancestors (who didn’t suffer from the same chronic diseases and health issues that our population does today) consumed their food. When eating paleo, your focus should be on eating real, whole foods that provide your body with the nutrients it needs, and avoiding processed, refined, foods.

What To Eat

Lean proteins

This includes a variety of meats, poultry, seafood, and eggs.

Fruits and vegetables

This includes berries, citrus fruit, broccoli, spinach, zucchini, and more.

Healthy fats

From sources such as nuts, seeds, avocado, olive oil, and grass-fed meat.

What Not To Eat

Grains

This includes wheat, millet, barley, rye, and all other grains.

Dairy

Milk, cheese, cream, butter, and yogurt should all be avoided.

Legumes

A wide variety of beans, lentils, and peanuts fall under this category.

Processed food and sugars

Pre-packaged foods should generally be avoided, along with artificial forms of sugar.

Industrial seed oils

Canola oil, peanut oil, sunflower oil, and other trans fatty oils should not be consumed.

Those who have adopted a paleo lifestyle may experience a wide variety of benefits, including:

  • Increased energy
  • Reduced hunger
  • Weight loss
  • Muscle gain
  • Stable blood sugar
  • Clear skin
  • Improved sleep
  • Improved blood lipids
  • Elimination of processed foods

Why Choose The Paleo Diet Meal Plan?

At first glance, following a paleo diet may seem hard and even limiting, but it doesn’t have to be. It’s important to make use of the tools and resources at your disposal. One tool that will be a critical part of your success is paleo meal planning, and the creation of a paleo diet menu.

Creating and following a simple meal plan on a regular basis will keep you organized and on track. Some of the incredible benefits of a paleo diet meal plan include:

  • Saving money
  • Eating healthier
  • Wasting less
  • Stressing less
  • Saving time

Getting Started With Paleo Meal Planning

Lucky for you, LowFatLowCarb.com makes meal planning easy!

Step 1: Create a Template

Create a weekly template to which you can add the healthy and delicious recipes you plan to cook and eat for each meal. A template gives you an overview of your entire week, and will help to ensure that you’re including a wide variety of lean proteins, fruits, vegetables, and healthy fats. You can keep the template and vary the recipes week by week.

If you’re looking for a handy tool to craft a free paleo diet meal plan, make use of Low Fat Low Carb’s menu planner (if you’re not yet a member, sign up now!).

Step 2: Browse Recipes

Once your template is ready to go, you can begin filling it with delicious and healthy paleo recipes for breakfast, lunch, and dinner. The paleo-friendly recipes at LowFatLowCarb.com are as fast, healthy, and simple as possible. You’re sure to find recipes that incorporate the fresh, high-quality ingredients that will be most beneficial to your health.

You can rest assured that we don’t post complicated recipes that require rare or expensive paleo ingredients, but we do make sure to include a minimum of two cups of vegetables, and five to eight ounces of protein to help you meet your daily nutritional goals.

Step 3: Create a Grocery List

Based on the recipes you’ve selected for the week, create your grocery list! Include the ingredients needed for each of the recipes you’ve selected for your paleo diet menu. Don’t forget to take note of what you already have at home, in order to reduce as much waste as possible!

The tool you use to create this list is completely up to you; use a pen and paper, the notes app on your smartphone, or the handy grocery list tool at LowFatLowCarb.com (if you’re not yet a member, sign up now!).

Step 4: Go Shopping!

Now that you have your meals planned, and your grocery list ready to go, hit the stores! Remember that pre-packaged, bagged, and processed items aren’t generally paleo-friendly, so be sure to stick to high-quality, fresh, and minimally processed foods. Don’t be tempted by the sugar-laden cookies or highly-processed chips; stay strong!

Step 5: Get Cooking!

Adopting a paleo diet may require that you learn how to incorporate some new cooking methods. Since many industrial seed oils are discouraged, frying your food is not recommended. Baking, boiling, and steaming are all effective techniques that require very little, or no oil whatsoever! If a recipe calls for oil, try using coconut oil, avocado oil, or another minimally-processed variety.

Tips and Tricks for Paleo Meal Planning

If you’re new to using a paleo diet meal plan, you may be overwhelmed and wondering where to start. Here are some tips and tricks for making the paleo diet a routine part of your lifestyle:

Go Big

Dedicate a few hours at the beginning of each week to preparing large amounts of the ingredients that you know you’ll eat frequently! Cook a whole chicken to use in stir-frys and salads, and cut up large amounts of your favourite fruits and vegetables to have on hand!

Be Flexible

Don’t stress if your meals for the week don’t go exactly according to plan. The paleo diet is now a part of your overall lifestyle, and is designed to be adaptable and flexible. As long as you’re eating real, nutrient-dense foods, it’s OK to eat dinner for breakfast, or to prepare the lunch you had planned for Wednesday on Thursday instead!

Keep Your Schedule in Mind

It’s important to keep your schedule in mind when planning your meals to avoid stress. If your son has soccer practice every Wednesday, plan to prepare something quick and easy. If you have a class that coincides with lunch on Friday, pack something portable!

Keep it Simple

There’s no need to choose recipes that take hours to prepare or call for exotic ingredients. In fact, doing so might be counter-productive and stressful. Keep it simple—continue to enjoy your favourite foods, and cook using techniques that you’ve already mastered. Remember, there’s no shame in repeating the recipes that you love week after week for simplicity’s sake!

Be Consistent

Often, we begin something with great enthusiasm, only to have it fizzle out by the end of week two. Actions must be repeated before they become habits, and meal planning is no exception. If you stay committed, the benefits will surely follow!