Paleo diet: weekly meal plan, food list, benefits and drawbacks

Are you already familiar with the paleo diet? In short, the diet is based on what our ancestors, the hunter-gatherers, ate! Think of pure, minimally processed foods. Sounds healthy, right? But what are the pros and cons of this primitive diet? And what does a weekly menu look like? We'll guide you through all the do's and don'ts of paleo!

What is paleo?

The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago. It consists of whole, unprocessed foods such as vegetables, nuts, seeds, and meat. It can be beneficial for your overall health and may reduce your risk of some health problems, including obesity.

While it's impossible to know exactly what our ancestors ate in different parts of the world, most researchers believe their diet consisted of as many pure foods as possible.

Living like hunter-gatherers

By following a diet of whole foods and leading a physically active life, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes, and heart disease. Although there is no definitive word on that.

The paleo diet can also lead to significant weight loss (without counting calories) and major health improvements. This is because you mainly eat pure products and avoid processed foods as much as possible.

Also read: Diet plan to lose 10 kg (free)

Paleo diet food list

Paleolithic people lived on various diets, depending on what was available at the time and where they lived in the world. Some ate a low-carb diet with lots of animal foods, while others followed a high-carb diet with lots of plants. Some even ate insects, but fortunately, this snack is not included in the current modern food plan of the paleo diet.

What you can eat during the paleo diet:

• unprocessed meat
• fish
• eggs
• vegetables
• fruit
• nuts
• seeds
• herbs
• nutritious fats and oils

Foods you should generally avoid during the paleo diet:

• processed foods
• added sugar
• soft drinks
• artificial sweeteners

Foods you should limit:

• whole grains
• most dairy products
• legumes

It is important to consider the above as general guidelines, not strict rules. You can adjust all of this to your personal needs and preferences.

The paleo diet essentially means eating like your ancestors: as pure as possible!

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Foods to avoid on this ancestral diet

The paleo diet discourages the consumption of certain foods, including:

• Sugar and high-fructose corn syrup: soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many other ready-made sugary products
• Grains: bread, pasta, wheat, cereals, spelt, rye, barley, etc.
• Legumes: beans, lentils, chickpeas, etc.
• Dairy: most dairy, especially low-fat dairy (some versions of paleo include full-fat dairy such as butter and cheese)
• Certain vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and other oils.
• Artificial sweeteners: aspartame, sucralose, cyclamates, saccharin, acesulfame potassium (use natural sweeteners instead)
• Highly processed foods: anything labeled “diet” or “low-fat” or with many additives, including artificial meal replacements

A simple guideline for the paleo diet is: if it looks like it was made in a factory, avoid it. To avoid these ingredients, you need to read ingredient lists and nutrition labels, even on foods labeled as "healthy food."

Foods you CAN eat on the paleo diet

You can eat a variety of unprocessed foods on the paleo diet. These include:

• Meat: beef, lamb, chicken, turkey, and pork.
• Fish and seafood: salmon, trout, haddock, shrimp, shellfish, etc. (opt for wild-caught if possible)
• Eggs: may be free-range, pasture-raised, or omega-3 enriched
• Vegetables: broccoli, kale, bell peppers, onions, carrots, tomatoes, etc.
• Fruit: 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: extra virgin olive oil, avocado oil, and others
• Salt and herbs: sea salt, garlic, turmeric, rosemary, etc.

Many people prefer grass-fed meat, pasteurized eggs, and organic produce when following a paleo diet. However, this is not mandatory.

Also read: Meal plan for weight loss for men & women (free)

Exceptions

When following a paleo diet, the following foods and drinks are fine in small amounts:

• Wine: Good quality red wine is not only part of the paleo diet but is also rich in antioxidants, polyphenols, and beneficial nutrients.
• Dark chocolate: Dark chocolate is rich in antioxidants and important minerals like magnesium and iron. Choose a product with a cocoa content of 70% or higher.

Paleo shopping list: what you can buy

During the paleo diet, you mainly eat vegetables, fruit, meat, and fish. Essentially, as many pure products as possible. But what exactly can you put on your shopping list? We've created a list for you below:

Category	Products
Vegetables	Spinach, kale, arugula, lettuce (mixed greens), broccoli, cauliflower, zucchini, bell peppers (red, yellow, green), carrots, cucumber, green beans, asparagus, mushrooms, onions (white, red), garlic, tomatoes (think cherry, Roma, etc.), avocados, sweet potatoes, radishes, pumpkin (e.g., butternut squash), zoodles (spaghetti made from zucchini)
Fruit	Apples, bananas, berries (strawberries, blueberries, raspberries, blackberries), oranges, grapefruit, lemons, limes, kiwis, grapes, peaches, pears, mangoes, pineapple, dates, figs
Meat and fish	Chicken breast, chicken drumsticks or thighs, ground beef (grass-fed and organic if possible), beef cuts or steaks (grass-fed), lamb chops, pork tenderloin, turkey fillet, fish (salmon, cod, halibut, tilapia), shrimp, tuna (fresh or canned in water)
Eggs	Organic eggs or free-range eggs
Nuts and seeds	Almonds, walnuts, cashews, pecans, macadamia nuts, pumpkin seeds, sunflower seeds, chia seeds, flax seeds, sesame seeds
Oils and fats	Extra virgin olive oil, coconut oil, avocado oil, nut oils (e.g., walnut oil, almond oil)
Herbs and spices	Salt (plain sea salt or Himalayan salt), black pepper, paprika powder, turmeric, cumin, dried basil, dried oregano, cinnamon, garlic powder, onion powder, rosemary, thyme, ginger (fresh or powder), parsley
Natural sweeteners	Honey (preferably raw), maple syrup (100% pure), coconut blossom sugar
Drinks	Coconut water, almond milk (unsweetened and without added ingredients), coconut milk (full-fat version, without additives), herbal tea (caffeine-free and without added sugars)
Other ingredients	Coconut flour, almond flour, tapioca flour, arrowroot flour, chicken or beef broth (preferably homemade or organic), coconut aminos (as an alternative to soy sauce)

Paleo recipes

To help you get started, we've created three delicious recipes that are completely paleo-proof! Which one will you put on your weekly menu?

Grilled chicken with avocado salsa

Ingredients:

• 2 chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon paprika powder
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

For the avocado salsa:

• 1 avocado (diced)
• 1 tomato (diced)
• 1/2 red onion (finely chopped)
• 1 tablespoon fresh cilantro (finely chopped)
• Juice of 1 lime
• Salt and pepper, to taste

Paleo dinner preparation:

1. Preheat the grill or a grill pan over medium heat.
2. Rub the chicken breasts with olive oil, paprika powder, garlic powder, salt, and pepper.
3. Grill the chicken breasts for 6-8 minutes per side, or until cooked through.
4. Meanwhile, combine all ingredients for the avocado salsa in a bowl and season with salt, pepper, and lime juice.
5. Serve the grilled chicken with the fresh avocado salsa on top.

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Sweet potato and spinach frittata

Ingredients:

• 1 tablespoon coconut oil
• 1 medium sweet potato (peeled and thinly sliced)
• 1 red bell pepper (diced)
• 2 handfuls fresh spinach
• 6 eggs
• Salt and pepper to taste

Preparation:

1. Preheat the oven to 180°C (350°F).
2. Heat the coconut oil in an oven-safe skillet over medium heat.
3. Add the sweet potato slices and cook for about 5 minutes until they start to soften.
4. Add the bell pepper and cook for another 3 minutes.
5. Stir in the spinach and cook until wilted.
6. Whisk the eggs in a bowl, season with salt and pepper, and pour over the vegetables in the pan.
7. Let the frittata cook over low heat for about 5 minutes, with the lid on, until the edges are firm.
8. Place the pan in the oven and bake for another 10-15 minutes, until the center of the frittata is firm.
9. Let cool for a few minutes, cut into pieces, and serve immediately. Enjoy!

Cauliflower rice with shrimp and vegetables

Paleo meal ingredients:

• 1 large cauliflower (cut into florets)
• 1 tablespoon coconut oil
• 1 red bell pepper (diced)
• 1 carrot (thinly sliced)
• 2 cloves garlic (minced)
• 300g shrimp (peeled and cleaned)
• 2 tablespoons coconut aminos (gluten-free alternative to soy sauce)
• 1 tablespoon lime juice
• 2 spring onions (sliced into rings)
• Salt and pepper to taste

Preparation:

1. Place the cauliflower florets in a food processor and pulse until it has a rice-like consistency.
2. Heat the coconut oil in a large skillet over medium heat.
3. Add the bell pepper and carrot and cook for about 5 minutes until soft.
4. Add the garlic and cook for another 1 minute.
5. Add the shrimp to the pan and cook for 3-4 minutes until pink and cooked through.
6. Stir in the cauliflower rice and cook for another 3-4 minutes until tender but still slightly crisp.
7. Mix in the coconut aminos and lime juice and season with salt and pepper.
8. Garnish with spring onions and serve warm. Bon appetit!

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What to drink on the paleo diet

When it comes to hydration, water should always be your go-to drink. You can, of course, make your glass of water more exciting by adding some fresh fruit or, for example, fresh mint or ginger.

The following drinks are not strictly paleo, but are generally accepted as drinks you can consume as part of the diet:

• Tea: tea, especially green tea, is very healthy.
• Coffee: coffee also contains many antioxidants.

Benefits of the paleo diet

Weight loss

By avoiding processed foods and sugar, the diet generally helps with weight loss and blood sugar control. Losing weight without feeling hungry!

Improved digestion

The diet focuses on whole, unprocessed foods that are often easier to digest. It also avoids processed products and added sugar, which is almost always beneficial for your gut.

More energy (more stable blood sugar)

Many people experience more stable energy levels without peaks and troughs, thanks to the focus on protein and healthy fats. Ideal if you want to feel energized all day long!

Reduced inflammation

Eliminating dairy, grains, and legumes can help reduce inflammation in your body. Note that inflammation is naturally related to multiple factors.

The paleo diet has many benefits, such as weight loss, improved digestion, and generally more energy.

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Possibly improved heart health

By eating healthy fats (such as omega-3s), for example from fish and avocados, the paleo diet (the healthy fats EPA and DHA) can have a beneficial effect on the heart.*

Risks and disadvantages of the paleo diet

Although there are many benefits to the paleo diet, there are also some disadvantages.

Missing nutrients

The paleo diet eliminates several food groups that are highly nutritious, including legumes, dairy, and gluten-containing whole grains.

Legumes are rich in fiber, protein, and various micronutrients, including iron, zinc, and copper, while dairy products contain essential nutrients like calcium.

Eliminating these food groups can put individuals following a paleo diet at risk of developing nutrient deficiencies.

Vegetarian and vegan almost impossible

Additionally, legumes are one of the main protein sources in vegan and vegetarian diets, which can make the paleo diet unrealistic for vegans and vegetarians.

Not sustainable

Following on from the above, the paleo diet is not exactly sustainable. This is because a lot of meat, fish, and poultry are included in the diet. And more meat and fish often means less sustainability.

Intestinal issues at the start

The paleo diet includes high-fiber foods such as vegetables, fruits, and nuts. Because high-fiber foods can have a laxative effect, someone transitioning from a low-fiber diet to a paleo diet may experience stomach issues, such as bloating. This will subside over time.

It's important to recognize that there is no one “right” way of eating for everyone, so while the paleo diet may work for people you know, it may not be the best for you.

You might want to talk to a doctor or nutritionist before starting a paleo diet.

Read also: All vitamins and minerals: which ones are there?

Paleo diet weekly menu

This sample menu contains a balanced amount of paleo-friendly meals. But feel free to adapt the meals to your preference!

Day	Breakfast	Lunch	Dinner
Monday	Eggs and vegetables fried in olive oil and a piece of fruit	Chicken salad with olive oil and a handful of nuts	Burgers (bunless) fried in butter, vegetables, salsa
Tuesday	Bacon, eggs and a piece of fruit	Leftover burgers from the night before	Baked salmon with vegetables
Wednesday	Leftover salmon and vegetables from the night before	A lettuce leaf as a sandwich, with meat and fresh vegetables	Ground beef stir-fry with vegetables, berries
Thursday	Eggs, a piece of fruit	Leftover stir-fry meat from the night before and a handful of nuts	Baked pork, vegetables
Friday	Eggs and vegetables fried in olive oil, a piece of fruit	Chicken salad with olive oil, a handful of nuts	Steak, vegetables, sweet potatoes
Saturday	Bacon, eggs, a piece of fruit	Leftover steak and vegetables from the night before	Baked tilapia (fish), vegetables, avocado
Sunday	Leftover tilapia and vegetables from the night before	Sandwich in a lettuce leaf, with meat and fresh vegetables	Grilled chicken wings, vegetables, tomato and onion salsa

Easy paleo snacks

If you get hungry between meals, there are plenty of paleo snacks that are simple and easy to take with you:

• Roasted almonds or mixed nuts
• Hard-boiled eggs
• Fresh fruits and vegetables, such as baby carrots, celery sticks, and apple slices
• Dairy-free chia pudding

Eating paleo in a restaurant, how do you do that?

It's quite easy to make most restaurant meals paleo-friendly.

Here are some simple tips:

1. Order a main course based on meat or fish.
2. Have extra vegetables instead of bread or rice.
3. Ask for your food to be cooked in olive oil or avocado oil.

Easy as that! If necessary, call the restaurant where you plan to eat beforehand to ask if they can accommodate your dietary needs.

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Paleo diet experiences

Anne-Louise, 35 years old

“After my second child, I found it incredibly difficult to lose the extra pounds. Super annoying! I had tried several diets, but nothing really worked in the long term. Then I decided to try the paleo diet, and I'm so glad I took that step! Within a few weeks, I felt more energetic, lost weight, and noticed my skin becoming clearer. At first, I missed some comfort food, but I discovered that there are so many healthy alternatives that are even tastier.”

Sandra, 48 years old

“I started the paleo diet because I suffered from digestive problems, and a friend suggested I change my eating habits. I was quite skeptical at first, but I decided to give it a try anyway. And luckily! Within a month, I already noticed a difference; my digestion improved, and I felt less bloated. In addition, I slowly lost weight without feeling hungry or counting calories. Truly fantastic!”

Summary of the paleo diet

The paleo diet is modeled after what hunter-gatherers would have followed. While there isn't one way to follow the paleo diet, the basic idea is to avoid processed foods and instead focus on healthy, whole foods.

You can also base your diet on paleo foods, adding a few modern healthy foods such as grass-fed butter and gluten-free grains.

To get started with the paleo diet, check out the sample menu and shopping list above and stock your kitchen and pantry with these healthy, paleo-friendly products. You got this!

*Approved health claims.