Tips for Creating Delicious Paleo Diet Meal Plans

One of the secrets to sticking with any diet is to mix things up so meals don’t get boring. Therefore, you will eventually want to create your own Paleo Diet meal plans using your own selections of foods and fine recipes like the ones found in this Paleo Cookbook. Here are some tips for doing that:

  • Include a variety of vegetables and fruits. This was a staple of primitive diets and you should try to use veggies for every meal as well as a good helping of fruits.
  • Eat a lot of meat, but keep it lean. It can be difficult in some areas to find grain-fed beef or free-range chicken, but you can cut away most of the fat from store bought selections when you’re in a pinch. Stay away from processed meats like hotdogs and certain cold cuts however. Bacon is always a good go-to meat that adds variety to many meals.
  • Don’t be afraid to experiment and try new dishes. There are a multitude of excellent Paleo Diet recipes out there so utilize them to add variety to your meal plans.

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Paleo Diet Meal Plans

Fast & Easy 1 Week Paleo Meal Plan: Plus Tips to Create Your Own

If you’re like most people on a Paleo Diet, you are probably running to and fro wrapped up in seemingly endless activities yourself as well as possibly chasing after a lively family. When you are so involved in a helter-skelter lifestyle, it can be difficult coming up with a decent Paleo Diet meal plan to fill all the meals of a week.
Following is a one week Paleo Diet meal plan that is quick and easy to get you started. Once you work your way through this plan, you can mix it up for following weeks plus utilize the tips given at the end of this article to help create your own schedules.

Quick and Easy 1 Week Paleo Diet Meal Plan


Breakfast – 2 eggs & bacon

Lunch – Large salad using romaine lettuce, tomatoes, carrots, hard-boiled eggs and other vegetables of your choice. Use a vinaigrette or olive oil and fresh ground pepper dressing.

Dinner – Garlic chicken in white wine sauce

Side Dish – Acorn squash covered in pureed cauliflower

Dessert – Apple muffins

Daily Snack – Banana chips


Breakfast – Sausage & sautéed broccoli

Lunch – Tuna salad wrapped in romaine lettuce leaves and apple slices

Dinner – Beef stew

Side Dish – Pureed turnips

Dessert – Cacao brownies

Daily Snack – Cheese squares & Paleo herb crackers


Breakfast – Kiwi & kale smoothie

Lunch – Grilled Chicken with steamed veggies

Dinner – Paleo meat loaf

Side Dish – Sweet potatoes

Dessert – Paleo pineapple upside down cake

Daily Snack – Grass-fed beef jerkey


Breakfast – Fruit salad with strawberries, grapes, apples and bananas (add nuts if desired)

Lunch – Grain-fed hamburger wrapped in spinach leaves

Dinner – Grilled salmon

Side Dish – Avocado slices

Dessert – Berries topped with coconut whipped cream

Daily Snack – Taro chips


Breakfast – 2 eggs & sausage

Lunch – Chicken strips with asparagus spears

Dinner – Crock pot chicken

Side Dish – Chipotle slaw

Dessert – Chocolate zucchini brownies

Daily Snack – Smoked salmon nori rolls


Breakfast – Paleo pancakes topped with your choice of berries

Lunch – Pork chops and yellow squash

Dinner – Grilled steak

Side Dish – Shrimp salad

Dessert – Banana-cado chocolate pudding

Daily Snack – Pecan pie butter and apple slices


Breakfast – 2 eggs & bacon

Lunch – Moroccan chicken salad

Dinner – Bison burger

Side Dish – Steamed veggies

Dessert – Apple cider Paleo donuts

Daily Snack – Grass-fed beef jerky


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What Did Cavemen Eat? An Intro to the Paleo Diet

[dropcap]W[/dropcap]ith all the information coming out about the unhealthy side effects of processed foods, many are turning to the Paleo Diet to get back to a more primitive and healthier eating habit that sustained our ancestors for thousands of years. The Paleo Diet is based on eating only healthy foods that were available to our ancestors or cavemen as some would call them.

So what did cavemen eat? During the Paleolithic times, cavemen and women relied on all natural sources of foods. Meat was acquired from hunting free range animals and catching vibrant, healthy sea food. Vegetables, fruits and nuts were obtained by gathering them from the surrounding landscape. Fresh eggs were snatched from the nests of healthy birds. No preservatives, salts, or sugars were added, meat contained little bulked-on fat, and their foods were packed with nutrients.


The Upside of Eating Like a Caveman

Returning to a Paleo Diet that is all natural and void of unhealthy additives and is full of nutrients compromised through processing means you purge your body of impurities, receive more vitamins, minerals and other nutrients, and are generally healthier. A commitment to such a diet means you feel better, have more energy, are sick less, and help to prevent debilitating diseases.

Eating like a caveman has a variety of benefits. A Paleo Diet helps you to lose weight, reduce the risk of heart disease, type 2 diabetes and a host of other nasty ailments, boosts your immune system and libido, allows you to sleep better at night, improves conditions of acne, increases mental clarity, and improves athletic performance.


What You Eat and Don’t Eat on a Caveman Diet

Returning to an all-natural Paleo Diet that is very similar to what cavemen ate means you cut out a lot of garbage and intake more elements that are vital to a healthy lifestyle. A caveman diet means you learn to rely on whole foods that lack additives and unhealthy ingredients placed in them during processing. You also eliminate refined sugars from your diet which is a huge contributor to many of today’s health problems.

Cavemen ate a host of fruits and vegetables that are naturally low in calories and are packed with nutrients. Eating like a caveman means you seek out and select high-quality protein that is present in free range chickens, grass fed beef, and wild seafood. You also want to add more wild game into your diet whenever possible and utilize more nuts and seeds, mushrooms, fresh and dried herbs and spices. Small amounts of raw bee-pollen honey, natural stevia, and other natural sweeteners can be substituted for unhealthy sugars.

By taking up the Paleo Diet and learning to once again eat healthy foods and meals that sustained our ancestors for thousands of years, you will find that you can once again take control of your health and enjoy a vibrant life.


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Hungry? 5 Great Paleo Diet Snacks

Many of today’s illnesses are a direct result of consuming a multitude of additives, chemicals, artificial colorings, and other items placed in food items that were never originally meant to be there. The Paleo Diet brings you and your family back to eating healthy food that nature intended. By consuming a Paleo Diet, you can eliminate or significantly reduce the risk of such health problems as obesity, cardiovascular disease, osteoporosis, type 2 diabetes, myopia, gout, cancer, macular degeneration, diverticulosis, acne, and more.

Many people may conclude that it is impossible or very difficult to enjoy life by tossing aside all the processed foods and returning to a diet that cavemen consumed. The truth is that there are hundreds of great recipes that are delicious, healthy and pleasing to the palate.

Unhealthy snacks too can be avoided and replaced with healthy and delicious Paleo snacks. Following are 5 favorites that will provide great snacks between meals, for entertaining guests, or just to indulge in when the urge hits.


For Those Hot and Hazy Summer Days

Peppermint Sun Tea

If you have ever made sun-cooked tea then you will love this Paleo substitution. With summer approaching, this excellent refreshment will not only quench the thirst of all who imbibe, but it’s healthy too!


2 quarts pure, filtered water

4 sprigs fresh peppermint or ¼ cup dried peppermint

1/8 teaspoon stevia natural sweetener


Fill a 2 quart pitcher with pure, filtered water.

Tie peppermint into a muslin bag.

Place the bag of peppermint in the water and cover the pitcher (to keep out insects and debris).

Place the pitcher outside so that it receives full sunlight. Lighter tea will take about 4 hours while stronger tea should be left out for about 5 hours.

Remove cover and tea bag. Add 1/8 teaspoon stevia natural sweetener and stir until dissolved. Refrigerate and enjoy!


Quick Snack for the Kids

Chocolate Chip Cookies (Refined Sugar, Dairy, Grain, Egg Free)

Kids like to munch and, unfortunately, they tend to head straight for the unhealthy sweets like cookies that are filled not only with gluten, but also with refined sugar. This great chocolate chip cookie recipe will produce a batch of goodies that won’t last long with the young ones (or older ones either!). The best thing is these yummy cookies are quick to make and free from refined sugar, dairy, grains, and eggs!


2 cups almond flour, blanched

¼ tsp mineral or unrefined sea salt

¼ tsp baking soda, heaping

¼ cup coconut oil

¼ cup honey (make sure it’s pure honey as many cheap brands are made from sugar)

1 Tbsp pure vanilla extract

1/3 cup dark chocolate chips (carob chips can be substituted)


Preheat oven at 350 degrees.

Line baking tray with parchment paper and set aside.

In a glass bowl, mix together all dry ingredients. Add remaining ingredients (except for chocolate chips) and mix thoroughly. Let dough stand for 5 minutes.

Mix in chocolate chips.

Roll dough into small balls and place them evenly on the parchment paper. Flatten out dough balls with a roller or drinking glass.

Bake cookies for 8 or 9 minutes. Remove and set aside to cool.

Note: Due to the lack of dairy and eggs, these cookies will not brown much.


Tasty Snack Anytime

Pickled Purple Egg Recipe

This is a great snack that is both tasty and colorful. They can be eaten anytime, are easily carried in lunch bags, and are lactofermented!


8 hard boiled eggs

4 tsp sea or mineral salt

¼ to ½ cup of juice from lactofermented beets (the more juice the darker the color)

Pure or filtered water


Place eggs into the quart jar.

Add salt to beet juice and dissolve.

Add beet juice to the jar of eggs.

If needed, add water to cover eggs (eggs must remain submerged in liquid).

Leave the jar out for a day to soak at room temperature.

Refrigerate for several more days.


For Ball Games or Family Nights

Sticky Glazed Chicken Wings & Legs

Here’s a great Paleo recipe that is perfect for those exciting ball games in front of the TV or for other family home activities. Of course, they also are wonderful served with meals or to use as a side to Paleo pizza!


8 chicken drumsticks or 12 chicken wings (preferably free range)

1 cup homemade chicken broth

½ cup quality balsamic vinegar (without sugar)

1/3 cup Tamari or Coconut Aminos

2 Tbsp raw honey (make sure it’s natural and not processed sugar) or sucanat

2 minced garlic cloves

2 Thai chilies (dried, whole), or 1 small hot chili pepper (fresh), or ¼ tsp red chili flakes


Mix all ingredients into a large saucepan, add chicken pieces, and heat on high.

When the sauce comes to a boil, reduce to simmer for approximately 20 minutes.

Skim off any surface scum.

Increase heat to medium-high and move chicken pieces around often. Cook until the sauce has been reduced to a sticky glaze (approximately another 20 mintues).

Remove dried chilies and either serve hot or refrigerate.


When Guests Arrive

Cashew Boursin “Cheese” Spread

Your Paleo Diet need not interfere with entertaining guests. Here is a great “cheese” spread hors d’oeuvre recipe that can be served at gatherings. Guests will never know that it’s vegan and not raw cheese… unless you want to brag, of course! This is also a great spread for those who are dairy intolerant.


1 ½ cups of raw cashews

¼ cup pure, filtered water

2 Tbsp dry white wine (vinegar can be used as a substitute)

2 tsp freshly squeezed lime or lemon juice

1 tsp apple cider vinegar

2 Tbsp organic yeast

2 finely minced cloves of fresh garlic

½ tsp unrefined mineral salt


Rinse raw cashews thoroughly and soak in warm, pure water and a dash of mineral salt overnight.

In the morning, remove raw cashews and rinse in clean, pure water.

Place the cashews in a blender, add other listed ingredients, and blend into a cream state.

Place the spread into a glass container, cover, and refrigerate overnight. Refrigerated spread will last for around 5 or 6 days.

Serve with gluten free or sprouted grain crackers, or raw vegetables.


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Dukan Diet Food List

If you are considering following the Dukan Diet then you will be expected to eat only foods which appear on the approved food list. There are 100 listed foods that would have been the main diet of Paleolithic hunter-gathers and which you will expected to adhere to through the first three phases of the Dukan Diet with a couple of exceptions.

The first phase only allows you to eat low-fat protein meals for between 5 and 10 days at which point you move into the second phase. During Phase II, you can eat whatever you want and as much as you want from the approved food list, but under the guidelines of eating pure protein (PP) one day and protein plus vegetables (PV) the next day, altering meals as such throughout this phase.

At Phase III of the Dukan Diet, you continue to eat foods from the list, but one or two servings of starchy foods and two celebration meals can be added per week. However, you commit one day a week to eating strictly a PP diet. Once you reach Phase IV, you can eat whatever you want as long as you follow a few simple rules.

Following is the approved Dukan Diet list of 100 foods.

The Dukan Diet List of 100 Approved Foods

During the first three phases of the Dukan Diet, you can eat as much as you want of the foods from this list as long as they are designated under the guidelines of each phase.


  • Beef steak
  • Fillet of beef
  • Sirloin steak
  • Roast beef
  • Rump steak
  • Tongue
  • Bresaola, air-dried/wind-dried beef
  • Veal escalope
  • Veal chop
  • Kidney
  • Calf’s liver
  • Pre-cooked ham slices (without any fat or rind)
  • Pre-cooked chicken and turkey slices (without any fat or rind)
  • Fat-reduced bacon
  • Game (venison, pheasant, partridge, hare, grouse)
  • Rabbit/hare


  • Bass
  • Cod (fresh)
  • Crab/ocean sticks (surimi)
  • Dab/lemon sole
  • Dover sole
  • Grey mullet
  • Haddock
  • Hake
  • Halibut
  • Herring
  • Mackerel
  • Monkfish
  • Plaice
  • Pollock/Coley
  • Rainbow trout/salmon trout
  • Red mullet
  • Salmon
  • Smoked salmon
  • Sardines
  • Sea bream
  • Skate
  • Swordfish 39
  • Tuna
  • Turbot
  • Whiting
  • Fish roe (cod, salmon, herring, nitillet)


  • Calamari/squid
  • Clams
  • Cockles
  • Crab
  • Crawfish/crayfish
  • Dublin Bay prawns
  • Lobster
  • Mediterranean prawn/gambas
  • Mussels
  • Oysters
  • Prawns
  • Scallops
  • Shrimps
  • Whelks


  • Chicken
  • Poussin
  • Chicken liver
  • Guinea fowl
  • Ostrich
  • Pigeon
  • Quail
  • Turkey

Non-fat Dairy

  • Non-fat cottage cheese
  • Non-fat fromage frais
  • Non-fat Greek yoghurt
  • Non-fat quark/non-fat yoghurt
  • Skimmed milk

Vegetable Protein

  • Tofu


  • Artichoke
  • Asparagus
  • Aubergine
  • Beetroot
  • Broccoli/purple sprouting broccoli
  • Cabbage (all types including white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprouts)
  • Carrot
  • Celery/celeriac
  • Chicory100 Natural Foods That Keep You Healthy
  • Courgette
  • Cucumber
  • Fennel
  • French beans/string beans/mangetout
  • Leek
  • Mushrooms
  • Onion
  • Palm hearts
  • Peppers (sweet)
  • Pumpkin/marrow/squash
  • Radish
  • Rhubarb
  • Salad leaves (all types including lettuce/rocket/watercress/alfalfa/curly endive/sorrel)
  • Soya beans
  • Spinach
  • Swede
  • Swiss chard
  • Tomatoes
  • Turnip

Dukan Diet Phase 2

If you have faithfully followed the regime of the Dukan Diet Attack Phase, you have probably initially dropped a good amount of weight. Whether you reached the 10 limit of Phase I or found that your weight loss taper off beforehand, it is now time to move onto Phase II of the Dukan Diet known as the Cruise Phase.

In this phase of the Dukan Diet, you are seeking to reach your target weight after getting a nice head start from the Attack Phase. Unlike the Attack Phase, this level of the Dukan Diet does not have a set time limit. You simply work the program during the Cruise Phase until you reach your specified weight goal.

Focus on an Eating and Exercising Rhythm

The Cruise Phase allows you to add and increase the amounts and kinds of vegetables you could eat during the Attack Phase while continuing a high protein intake. The proper proportions are achieved by alternating Pure Protein (PP) days and Protein and Vegetable (PV) days. This one PP day followed by one PV day and then continuously repeated seems to get the best and fastest weight loss results.

Meals under the Cruise Phase can now include a large variety of various vegetables that were not allowed during Phase I. However, you still are not allowed to eat high carb or sugar foods such as potatoes, beans, avocadoes, sweet corn, lentils, peas, or any fruit. You can eat as many vegetables from the allowed Dukan Diet list as you want, raw or cooked, and in as big of portions as you want, but don’t neglect your daily intake of protein.

How to Determine the Approximate Time until the Next Phase

As mentioned at the beginning, there is no set time limit for this phase of the Dukan Diet plan. However, you want to be able to gauge your goals so you can roughly estimate your phase transition time.

The basic rule of thumb is that it will take approximately three days of faithfully implementing the Cruise Phase to lose one pound. Therefore, if your target weight loss is 20 pounds then you will need to follow this portion of the plan for approximately 60 days.

Keep in mind that stumbles occur when dieting. Should you have a bad day and break your diet, there is no need to start over completely. Simply pick up again where you were at the next day in Phase II and continue.

Requirements of the Dukan Diet Cruise Phase

Besides following the above guidelines, you should also observe the following requirements of Phase II of the Dukan Diet.

  • Increase bran intake to 2 tablespoons daily.
  • Increase briskly walking or some other form of exercise to 30 minute sessions.
  • Your weight will fluctuate somewhat during the Cruise Phase so it is not recommended to weigh yourself on a daily basis as you did in the Attack Phase. Therefore, weigh yourself once a week and after a PP (pure protein) day.
  • Continue the Cruise Phase for as long as it takes to reach your target weight goal by following the approximate 3-day rule.

Dukan Diet Phase 1

The Dukan Diet gets results because it breaks weight loss into four effective phases that address important shifts in diet and lifestyle. By addressing each of these diet “phases” separately, those involved in the Dukan Diet gradually grow in the weight loss process, create and strengthen valuable healthy eating and exercise habits, and obtain feasible goals more rapidly.

The Dukan Diet also doesn’t leave you hanging once it’s completed like many other fad diets do. Many diets stop providing further assistance once the program is completed with the result that you regain hard lost pounds. However, the Dukan Diet is designed to keep you lean and healthy the remainder of your life.


In order to establish and build momentum, which is highly important in any weight loss program, the Dukan Diet begins with Phase I: an attack phase that lasts between 5 and 10 days. The amount of time necessary is dependent on each individual’s weight and the progress they make during the initial portion of the Attack Phase.

During Phase I, you are introduced and encouraged to follow a regime of healthy eating habits. Most people who commit to the Dukan Diet experience the greatest weight loss during the Attack Phase. This is because you are ceasing from eating fattening and unhealthy foods and replacing them with healthy foods that promote weight loss.

Beginning the Attack: Tough First Days

As with any diet, the first several days are the most difficult. This is because you are not only changing long-time bad eating habits, but your body is also fighting its addictions to sugars, additives, and other unhealthy items. To see the first phase of the Dukan Diet through to victory, be sure you remain full by eating three good meals and snacking on recommended foods in between.

You will also, very likely, experience fatigue during the first days of your Dukan Diet. This is due to the body’s withdrawals from stimulants such as sugar. However, most people on the Dukan Diet find that their tiredness subsides after about three days when they notice a boost in their energy levels. Due to this initial experience of exhaustion, it is recommended to not exercise extensively, but to keep exercise to a short, brisk walk or other less strenuous activity that won’t compound the problem.

Requirements of the Dukan Diet Attack Phase

Here are the requirements of the Attack Phase. You will find that this phase of the Dukan Diet is not that harsh or strenuous. It was designed this way so that you can build a good diet foundation, meet goals more easily, and successfully continue with the remainder of the program.

  • Eat as much as you want as long as the foods come from the allowable sources on the provided Dukan Diet food list. You will mainly eat a lot of protein foods and select vegetables while avoiding high calorie and carb foods. All fruits should be avoided since most are high in sugars. Do NOT eat foods that are not listed.
  • Do NOT skip meals. Many dieters are tempted to skip meals thinking they will lose weight faster. However, skipping meals actually harms the dieting process and stresses the body making it more difficult to continue.
  • Drink plenty of water. It is recommended to consume at least 1.5 liters of water each day.
  • Eat oat bran daily – 1-1.5 tablespoons in a single serving. Note: Eating 1 tablespoon of wheat bran daily will help you avoid constipation from eating the oat bran.
  • Exercise daily by walking briskly or doing some other form of exercise for at least 20 minutes. Remember, you can reduce this amount the first three days of the Attack Phase if you feel fatigued from your diet change.
  • Avoid a high intake of sodium to reduce water retention, do not eat additional starches or sugars, and take multi-vitamins daily.
  • Weigh yourself daily, preferably as soon as you wake up, but after you use the bathroom.
  • Continue with the Dukan Diet Attack Phase as long as you are getting results, but do NOT go beyond the 10 day recommended period. When you feel you are not getting further results, or you reach the 10-day limit, switch to Phase II – Cruise Phase – of the Dukan Diet.

What is the Dukan Diet?

Dukan Diet Explained

The Dukan Diet is a successful weight loss program that breaks the process down into four progressive phases. These phases are known as the Attack Phase, Cruise Phase, Consolidation Phase and Stabilization Phase. This diet was created by Pierre Dukan, a French dietician and nutritionist, who uses these phases to make progressive advancements in weight loss, diet changes, and exercise regimens.

The Dukan Diet is protein based and focuses on consuming only foods that would have been readily available to primitive hunter-gatherers, mainly meats and vegetables. Allowable foods are contained within a list specially created for the Dukan Diet which contains 100 approved foods that can be consumed under the guidelines of the program’s four phases. As you progress through the diet, some other foods are allowed in small amounts.

Phase I – Attack Phase

The first of four parts of the Dukan Diet is known as the Attack Phase. It is called this because it gets you started and motivated with a bang. This phase of the plan lasts between 5 to 10 days and you can expect to lose from between 4 to 10 pounds within that time period.

The only foods allowed under the Attack Phase are high-protein and low-fat items such as are found in beef, turkey, fish, chicken, eggs, cottage cheese, seitan, tofu, etc.  You are also instructed to eat 1.5 tablespoons of oat bran and get 20 minutes of exercise each day.

Phase II – Cruise Phase

Once your weight loss results subside or you hit the 10-day limit of the Attack Phase, you move into Phase II of the Dukan Diet known as the Cruise Phase. During this portion of the program, you set a target weight that you want to reach and you do not stop with the Cruise Phase until you reach your goal. The rule of thumb is that you will lose approximately a pound of weight for every three days of the program.

Eating is more generous under the Cruise Phase. A “pure protein” (PP) day, which is the same diet plan as is consumed under the Attack Phase, is alternated with a “protein + vegetable” (PV) day, which adds portions of vegetables from the approved Dukan Diet food list. There are other variations of the PP and PV diet, but the one day PP followed by one day PV and repeated seems to get the best results.

You should raise your exercise regime to 30 minutes of brisk walking or some other form of exercise.

Phase III – Consolidation Phase

When you reach your target weight under the Cruise Phase, you move into the third part of the Dukan Diet plan known as the Consolidation Phase. During the Consolidation Phase, you learn to maintain your target weight while adding some other foods to your diet such as bread, cheese, fruit, etc. You also are allowed to participate in a “celebration meal” once a week to reward your hard work.

Continue with your 30 minute exercise program.

Phase IV – Stabilization Phase

The Stabilization Phase is designed to help you maintain your target weight for as long as you want providing you continue to follow the guidelines of the Dukan Diet plan. You are now allowed to eat an unlimited amount of protein and vegetables as well as one daily piece of fruit, a daily portion of cheese, two daily slices of wholegrain bread, two foods containing starch daily, and two weekly celebration meals. The exception is Thursday when you are instructed to only eat pure protein foods (PP).

You are also expected to continue with your daily exercise regime of at least 30 minutes sessions.

As long as you maintain this newly developed diet regime, the Dukan Diet ensures that you will maintain your target weight. If you happen to falter one day occasionally, simply get back on track with the diet the following day.