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

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Saturday

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

Sunday

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!

Ingredients:

2 quarts pure, filtered water

4 sprigs fresh peppermint or ¼ cup dried peppermint

1/8 teaspoon stevia natural sweetener

Preparation:

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!

Ingredients:

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)

Preparation:

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!

Ingredients:

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

Preparation:

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!

Ingredients:

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

Preparation:

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.

Ingredients:

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

Preparation:

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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Paleo Diet Case Study

How to Maximize Your Paleo Diet Results: From Case Studies

Many experts in Western society are coming out with research results that conclude that diets high in processed foods combined with toxin exposure, stress and a lack of exercise all contribute greatly to ill health and debilitating disease. Research has proven that native diets consisting of lean meats, vegetables and some fruit were much healthier and kept them free from such conditions as heart disease, stroke, viruses, etc. However, it is evident that with the rise of grain production and the progressive habit of processing foods, chronic disease rose rapidly.
By making adjustments to these lifestyle areas, however, you can not only be healthier, but incur more energy, greater mental clarity, and additional physical strength. Following are ways to maximize your Paleo Diet results based on various case studies conducted on Paleo Diet users.

 

Pursue a Caveman Appetite

Many authorities agree that obesity, type 2 diabetes, heart disease, cancer, and other ailments are a result of consuming large amounts of refined sugars and carbs as well as a wide array of unhealthy food additives. Although it is a common assumption that obesity is a direct result of eating fatty foods, numerous case studies have clearly shown that is not the case.
Of course, deriving fats from healthier sources is a part of the process towards better health, but other important factors are necessary as well. For example, eating more vitamin-rich vegetables and fruits, consuming more foods containing healthy omega-6s and adding more nuts and seeds as well as eating leaner cuts of meat that tend to be grass-fed or free-range are necessary to help combat disease.

 

Pursue Caveman Activities

Although you don’t have to track down and chase your water buffalo to kill it, drag it back to the cave, and butcher its massive carcass before roasting and eating it, you should arm yourself with the same mentality when it comes to physical exercise. Not only did cavemen eat extremely healthy all-natural diets, but they also participated in a great deal of physical exertion out of necessity.
These days, exercise is much more selective, but it still is a large part of a successful Paleo Diet. A multitude of case studies have proven that it takes both proper diet and exercise to achieve a truly healthy lifestyle. Today, you may not be forced to hike over mountains, build constant shelters, and run from angry predators, but you should hike down to the local gym, build a productive exercise plan and run from imaginary predators on a treadmill.

 

Avoid Toxins

Our modern world is chock full of nasty toxins ranging from air pollution to detergents. Some toxins can’t be avoided, such as air pollution, but others definitely can like those in food containers. A variety of studies have shown that disease and cancer can be caused by excessive exposure to such nasty toxins.
Therefore, avoid whatever toxins you can. Utilize water filters or filtered water, resist buying products in plastic containers, use natural skin products, detergents, shampoos, household cleaners, etc and eat organic foods.

 

Lessen and Don’t Be Stressin’

Stress is a bit more difficult to avoid and it was actually one of the main health problems of cavemen. Our ancestors had a great deal of stress in their lives of which they had to deal on a daily basis. Not only did they have to constantly move around to hunt and gather food, but they had to worry about staying out of harsh elements, guard their loved ones from vicious wild animals and competing tribes, and other extreme levels of stress.

Today, life is much easier with food delivered to market, well insulated homes with automatic cooling and heating systems, security forces roaming around to keep you safe, etc. However, stress is still a contributing factor of disease. Therefore, avoid stressful situations as much as possible. Choose to remain calm when someone cuts you off in traffic, get up a bit earlier so you aren’t rushed for work, learn meditative techniques to use on breaks, get better organized, and use other methods to keep stress levels low.

Numerous case studies have shown that if you learn to eat a Paleo Diet like a caveman, exercise regularly like they did, avoid modern toxins, and keep stress levels as low as possible, you will find that you will lose excess weight, have greater physical strength and endurance, incur mental clarity, achieve better focus, and feel better overall.

 

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