5 Ways On How to Keep Doing Paleo Diet without Breaking the Bank

The paleo diet is in all ways an expensive diet to start and an even more expensive to maintain. However, with it being one of the best diets to achieve a healthy lifestyle, abandoning it for a cheaper one is definitely not an option. Still with quality and a strict regime to follow, finding the cheapest way to stick to the paleo doubt is priority. Here are 5 ways on how to keep doing Paleo diet without breaking the bank.


Go to The Source 

Farmer's MarketTo be able to provide fresh produce to the market everyday, farmers usually have their farms closer to the market area. In this case one should take the opportunity to get fresher produce, at a fraction of the price from the farmers themselves. With the middle man staking his share before it reaches consumers, going to farmers’ markets will help you save up a few bucks.

Buy Bulk

Potatoes in BulkA great way to have big savings while on the paleo diet is by buying in bulk. This will not only ensure that the trips to the grocers are reduced but the savings ranked up will also be visible. This comes about as items at the grocers that are divided into smaller quantities, usually have added pricing, making them overpriced. To cut down on this overpricing, buy from best bulk deals in the market and if need be different food ingredients from different grocers. However before doing this, you should ensure they know the needed way to store the different foods bought and have adequate space to actually do the storage.

Don’t waste food

When looking for ways on how to keep doing the Paleo without breaking the bank, throwing away food is the first things that you should avoid. This is for the simple reason that you are literally throwing away money considering just how expensive the ingredients are. In this case a meal plan should be adopted and followed strictly. In addition, planning for your meal at a time or just for the day is recommended. This will ensure that the waste that comes with one planning to eat a meal later on the week and end up throwing it away is eliminated.

Make your own luxury items

Paleo diet gives a lot of leeway to its users, and only discretion is advised. In this case you will find that eating chocolate and the likes is allowed. However, with this money used up to satisfy ones need to snack on this luxury items add up fast to the food expensive. By making them in your own kitchen, you get to save more money. In addition, you will get more for a more affordable price than the money they otherwise have used.

Eat denser foods

When it comes to ways on how to keep doing paleo diet without breaking the bank, eating foods that will ensure you stay fuller for longer is a great solution. Although denser foods may technically be less mouthwatering since they have less carbohydrates and added tastes, the body will appreciate the range in nutrients that are offered. A simple way to stick to this is by constantly reminding yourself, that if you are not hungry enough for the needed nutrients, there is always an opportunity to eat later.

Paleo Diet Meal Plan and Recipes

The Paleo Diet is inspired in our ancestor’s diet. They didn’t have social patterns of how you should look like by that time, so they ate when they wanted to and until they were satisfied. This diet helps to lose weight and to lose compulsion for bad food like candy, pasta, etc. The Paleo Diet is based on eating only what was available before the development of agriculture which means: no grains, no legumes, no milk or derivatives, no sugar, no industrialized food, no refined vegetable oils, no junk food.

Here is an example of Meal Plan for a week:
Monday
Breakfast: 2 eggs with bacon
Lunch: Lettuce salad and tuna fish
Dinner: Chicken fillet, apple, and cauliflower soup

Tuesday
Breakfast: Broccoli with eggs
Lunch: Steak and zucchini sandwich
Dinner: Grilled salmon with lemon and ginger

Wednesday
Breakfast: Chicken hamburger with strawberries and pepper
Lunch: Vegetables and pork chops
Dinner: Grilled shrimp salad with spinach

Thursday
Breakfast: Paleo pancakes with berries
Lunch: Grilled chicken with carrots and bell peppers
Dinner: Beef with broccoli, tomato and onions

Friday
Breakfast: Omelet with chive and olives
Lunch: Chicken breast with sweet potato
Dinner: Roasted picanha with vegetables

Saturday
Breakfast: Fruit smoothie
Lunch: Pork loin with vegetables
Dinner: Chicken upper-leg with shiitake and shimeji sauce

Sunday
Breakfast: Stuffed zucchini
Lunch: Brussels sprouts with mutton
Dinner: Tilapia with passion fruit sauce

In order to make your experience better, here are the recipes of the suggested diet above:
Eggs with Bacon

Ingredients:

  • 2 eggs
  • 4 strips of bacon
  • Pink Himalayan salt

How to cook: Put the bacon strips in a frying pan for 2 minutes, then turn them and wait for more 2-3 minutes (until it’s well fried), reserve. Put the eggs in the same frying pan, using the oil from the bacon strips to not let it stick on the pan. Add a pinch of pink Himalayan salt.
Lettuce Salad and Tuna Fish

Ingredients:

  • 5 leaves of lettuce
  • 5 small strawberries
  • 300g of sliced tuna fish
  • Juice of 2 lemons
  • Olive oil
  • Sea salt

How to cook: Wash the lettuce and the strawberries, then slice them. Reserve. Take the sliced tuna fish and put on an aluminum paper, make it like an aluminum basket. In this “basket” put about 3 spoons of olive oil, the juice of one lemon and 2 pinches of sea salt. Wrap with other slice of aluminum paper and put it in the preheated oven for 30 – 40 minutes at 200° Season the lettuce and strawberries salad with olive oil, sea salt and the juice of one lemon.

Chicken Fillet

Ingredients:

  • 300g chicken fillet
  • Sea salt
  • Basil leaves
  • Olive oil

How to cook: Take the basil leaves, about two pinches of sea salt and 2 – 3 spoons of olive oil and smash them together in a glass or pestle. Put the chicken fillet in a pot and season it with the sauce. Leave it covered for at least 15 minutes (the more time resting, more flavorful will be your chicken). In a hot frying pan, out the olive oil and the chicken fillet, fry it on both sides for at least 4 minutes (each), or until it’s golden.

Cauliflower Soup

Ingredients:

  • 400g of cauliflower
  • 100g of sweet potato
  • 1 tomato
  • Sea salt
  • 1 garlic clove

How to cook: Chop the cauliflower, the sweet potato and the tomato. Put them in a pan with enough water to pass 2 cm of the vegetables. Cook for 20 minutes. With a ladle take some pieces of sweet potato and cauliflower, put them on a plate and smash, put it back in the soup, add the garlic clove (in small pieces) and 1 teaspoon of sea salt. Let it cook for more 5 minutes.

Broccoli with Eggs

Ingredients:

  • 200g of broccoli
  • 3 eggs
  • Sea salt

How to cook: Cook the chopped broccoli on steam, fry the eggs in a nonstick frying pan. Season both the broccoli and the eggs with sea salt.

Steak and Zucchini Sandwich

Ingredients:

  • 1 steak
  • 1 sliced zucchini (in layers)
  • Olive oil
  • Sea salt
  • 1 bell pepper
  • 2 spoons of cottage cheese

How to cook: Slightly fry the zucchini slices in a nonstick frying pan. Fry the steak with olive oil and sea salt in other pan until it’s evenly cooked. In the same pan you used to cook the steak, put the cottage cheese and the bell pepper slices in small pieces, mix them together for 1 minute. To assemble your sandwich, use the zucchini layers as if it was the bread in a common sandwich: zucchini layer, steak, cheese and bell pepper, zucchini layer.

Grilled Salmon with Lemon and Ginger

grilled salmonIngredients:

  • 1 big salmon steak
  • Juice of one lemon
  • Ginger
  • Sea salt
  • 50mL coconut milk

How to cook: Mix the lemon juice, one teaspoon of sea salt and the coconut milk. In a grill pan make a layer with sliced ginger, on the top put the salmon steak, during the cooking process pour the mixture over the salmon, change the side from 3 to 5 minutes until it’s evenly cooked.

Chicken Hamburger with Strawberries and Pepper

Ingredients:

  • 300g chicken breast
  • 3 tablespoons of almond flour
  • One pinch of sea salt
  • One small pepper finger
  • 6 fresh strawberries

How to cook: Cook the chicken breast in a pressure cooker for 30 minutes. Once it’s cold enough, grind it, add the flour, the salt, the sliced (small slices) pepper finger, and mix it together until you can shape it in a hamburger. Fry it until golden. Slice the strawberries and eat them together.
Paleo Pancakes with Berries

Ingredients:

  • 1 cup of mashed sweet potatoes
  • 2 cups of almond meal
  • 2 eggs
  • 4 tablespoons of almond milk
  • 1/2 teaspoon of baking powder
  • 1/2 teaspoon of vanilla extract
  • 1/2 teaspoon of ground nutmeg
  • 1/2 teaspoon of ground cinnamon

How to cook: Mix all the wet ingredients in a bowl and all the dry ingredients in other. Add the dry ingredients into the wet ones in 3 batches and stir. In a nonstick frying pan spoon about 2 tablespoons of the batter. Cook over medium heat for 3 minutes. Eat with the berries.


Fruit Smoothie

Fruit SmoothieIngredients:

  • 300mL orange juice
  • 1 small banana
  • 3 strawberries
  • 1 small apple

How to make: Peel the banana and mix all the fruits with the orange juice in the blender. You can add ice cubes to drink.

What is Paleo Diet and How to Get Started

History of Paleo Diet

The history of Paleo diet travels way back to the stone-age generations. During the Paleolithic period, the diet came into existence the natural way; with no agriculture, the cavemen, living as hunters and gathers had to depend on flesh, and wild fruits, nuts, and seeds. In simple terms, the diet is presumed to have been the nutrition approach in old generations when the cavemen still existed. Also called the cave-man diet or the Stone-Age diet, Paleo diet is composed of foods that were naturally hunted/gathered by the Paleolithic.

Despite being practiced by the stone-age people, the idea of Paleo Diet was brought to the public’s attention back in 1975 when a gastroenterologist Walter Voegtlin wrote a book discussing the subject. Melvin Konner and Stanley Boyd edited the book, entitled the Paleo Diet, in 1985. In 2002, Loren Cordan commercialized the Paleo Diet book. And just like that, the subject of paleo diet became not only familiar to the public but also an essential trend of diet. In fact, in 2012, the Paleo diet was among the latest trends in diets; the nutrition based market is filled with a ton of books discussing this approach. Moreover, in 2013, the Paleo Diet was Google’s most searched nutritional trend for dealing with weight loss. Apparently, the popularity of the Paleo diet can be accredited to the rapidly increasing number of people dealing with drawbacks from the modern diet.

The history and popularity aside, what is this Paleo Diet?

Paleo Diet is a health-minded nutritional approach that expects people to eat food products that correspond to the genes; eating the way our bodies are biologically designed to eat.

The diet is quite flexible; it can help you lose weight build muscle and get into your desired shape while eating until you’re full. You don’t have to eat less food when taking the Paleo Diet. Besides, counting calories is not necessary.

Well, too much have changed since the Stone Age generation. Agricultural revolution has evolved over decades to establish the modern diet that entails refined foods including sugar, alcohol, trans fats and grain products. However, despite the changes in the diet, our genes are still the same as the cavemen’s genes were. Notably, arguing from the ancestry of human beings, our bodies are designed to stay strong, lean, and energetic by consuming nutritional products that correspond to our genes.

However, the introduction of farming brought about the dependence on grain products like bread, rice, pasta, corn and so on. Since the human body never adjusted entirely to grains and its finished products, the results is a generation dying from a ton of preventable diseases such as obesity, cancer, Parkinson’s, Alzheimer’s, acne, Type 2 Diabetes, cardiovascular disease, among others.

Getting started

Well, getting started with Paleo diet will require you utilize foods high in fat, moderate in animal proteins and little to moderate carbs. Basic elements of a Paleo diet include lean proteins, fruits and vegetables, and healthy fats.

The Paleo Diet Food PyramidLean Proteins

Lean proteins enhance muscle strength and promote healthy bones and active immune function. Eat good amounts of animal protein including pork, eggs, poultry, pasture and grass raised meat(red meat), animal organs and wild caught fish.

Fruits and Vegetables

Fruits and vegetables enrich the body with antioxidants, minerals, vitamins and phytonutrients. Notably, scientific research implies these organic compounds decrease the chances of development of degenerative diseases like diabetes, and cancer.

Healthy Fats 

Consume saturated fats like coconut oil and butter (including clarified butter). Healthy fats from coconut oil, avocado oil, olive oil, fish oil and grass-fed oil are essential elements of the diet. Olive, avocado and macadamia oil are efficient to use in salads; drizzled over food drizzled over food but not for cooking.

Do not over exercise! Conduct your training sessions only a few times a week and keep them short and intense. If you feel tired, take some rest.

Ensure that your night sleep lasts for at least 8 hours and challenge yourself to wake up without an alarm

Which foods should you exclude from Paleo Diet?

To implement the Paleo diet, you will have to sacrifice and let go some of your best grain-made meals like candy, rice, pasta, cereals and so on.

Exclude grains, dairy, alcohol, starches, legumes and all processed foods and sugars (including packaged sweets, soft drink, juices) from your diet. Our bodies find it very difficult to digest these foods. Grains contain anti-nutrients gluten, lectins, and phytates. Unfortunately, our bodies weren’t designed to digest anti-nutrients. Lectins bind to insulin receptors and human intestinal lining causing leptin resistance. Phytates make minerals bio-unavailable; they overpower the healthy vitamins and minerals in the body and render them useless. Also, gluten is a protein commonly found in wheat, barley, and rye. Most of the world’s population is gluten-intolerant. By consuming foods containing gluten, people who are gluten intolerant develop a dismal array of medical conditions like reproductive problems, dermatitis, acid reflux, joint pain among others.