When starting a new health plan, meal planning is the #1 key to your success. How many people do you know that had really great intentions on starting a new diet, but when things got busy or they ran out of time, they fell off the bandwagon.
Maybe that’s even been you?
If so – meal planning is going to be your savior. It not only helps you think out in advance of what you’re going to eat every week, but also how you’re going to go about it.
If you want to stay paleo this year, this article is going to be your paleo meal plan survival guide. Let’s get started!
A Paleo Diet Meal Plan
There is no one “right” way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time.
Some ate a low-carb diet high in animal foods, others a high-carb diet with lots of plants.
You can adapt all of this to your own personal needs and preferences.
Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.
Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
Avoid These Foods
Avoid these foods and ingredients:
Sugar and High Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream and many others.
Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.
Legumes: Beans, lentils and many more.
Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).
Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.
Trans Fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.
Artificial Sweeteners: Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium. Use natural sweeteners instead.
Highly Processed Foods: Everything labelled “diet” or “low-fat” or has many weird ingredients. Includes artificial meal replacements.
A simple guideline: If it looks like it was made in a factory, don’t eat it!
Eat These Foods
Meats: Beef, lamb, chicken, turkey, pork and others.
Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
Eggs: Choose free-range, pastured or omega-3 enriched eggs.
Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
Healthy Fats and Oils: Lard, tallow, coconut oil, olive oil, avocado oil and others.
Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc