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.

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