What is the Paleo Diet? What can you eat? Is it healthy? Can I lose weight? This guide provides the answers every beginner needs to know about the Paleo Diet, plus gives you 21 Paleo Diet recipes to help you get started.
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Before we begin, let me introduce myself. I’m Heather, and I’m so glad you’re here. I’m a holistic health coach and mom of three, but today, I’ll be your virtual healthy tour guide during this tour de Paleo diet. Ok, ready? Let’s start with the definitions.
The Paleo Diet is a healthy lifestyle that eliminates processed foods, sugars, grains, and dairy and replaces them with nutritious whole foods and lean protein.
Also known as the “caveman” diet, the Paleo lifestyle offers many benefits, including weight loss.
Paleo Diet 101
The basic idea behind the Paleo diet is easy to understand:
Eat foods that can be hunted or gathered like a caveman would have centuries ago, and avoid the others.
Lose weight, improve your metabolism, and decrease your risk for heart disease without counting calories, weighing in, or worrying about food portions.
Paleo Tips for Success
Follow the rules for the first 30 days to see results, Especially if you’re trying to lose weight. It may help temptation-wise to clear all non-Paleo foods from your home. Your local food pantry will gladly accept any unopened foods you clear out.
Go Low-Carb. The Paleo diet doesn’t restrict all carbohydrates, so if you want to lose a few pounds, fill your plate with more protein, healthy fats, and low-carb veggies.
Practice portion control. A common mistake people make on the Paleo diet is overdoing healthy fats, which can keep you from losing weight. Keep nuts and oils to a minimum. For example, a healthy portion/serving of nuts is 1 ounce-not one container.
Meal Plan & Prep. Meal planning is the best way to stick to any eating plan, and the Paleo diet is no different. Plan meals on Saturday or Sunday and batch-cook chicken and chop veggies for a few hours. Meal planning will help you lose weight and stick to your budget.
What You Eat On The Paleo Diet
Lean Meat
Steak
Ground Beef
Goat
Lamb
Venison
Wild Caught Fish & Seafood
Lobster
Salmon
Shrimp
Tuna
Poultry
Skinless Chicken
Turkey
Duck
Hen
Goose
Eggs (Free Range Preferred)
Fruit
Apples
Avocado
Bananas
Honeydew
Grapes
Grapefruit
Tangerines
Tomatoes
Pineapple
Lemons
Limes
Mangos
Oranges
Vegetables
Acorn Squash
Arugula
Asparagus
Beets
Bell Peppers
Butternut Squash
Brussels Sprouts
Kale
Mushrooms
Spinach
Squash
Onions
Zucchini
Nuts & Seeds
Almonds
Brazil Nuts
Pecans
Macadamias
Hazelnuts
Flax Seeds
Pumpkin Seeds
Sunflower Seeds
Healthy Fats
Olive Oil
Macadamia Oil
Coconut Oil
What Foods You Should Avoid On The Paleo Diet
Processed Foods & Sugar
NO Candy, Chips, Cookies, Ice Cream, Soda, Fruit Juice, Energy Drinks, Lunch Meat, Hot Dogs
No Cane Sugar, Cane Syrup, White Sugar, Brown Sugar, Agave, Brown Rice Syrup, Corn Syrup, Malt Syrup, Splenda, Truvia, Equal
Grains
NO Cereals, Corn, Wheat, Pasta, Oats, Barley, Rye, Corn, Quinoa, Polenta, Buckwheat
Legumes
NO Lentils, Black Beans, Pinto Beans, Kidney Beans, Fava Beans, Navy Beans, White Beans, Garbanzo Beans, Green Beans, String Beans, Peas, Tofu, Peanuts
Dairy
NO Milk, Cheese, Yogurt, Cottage Cheese, Sour Cream, Ice Cream, Buttermilk
10 Paleo Diet Shopping Tips
You’ll have to make some adjustments when shopping for food. Don’t stress! Here’s what you need to know when you’re at the grocery store trying to stock the shelves of your Paleo pantry.
1. Buy fresh, lean meats with no hormones or antibiotics.
2. Buy Grass-Fed and organic versions of foods like meat, poultry, and eggs. If these aren’t in your budget, grain-fed will work, too.
3. When shopping for fish, choose wild-caught fish over farmed
4. Opt for skinless and pasture-raised chicken and turkey
5. Pick fruit wisely. All fruit is allowed on the paleo diet, but it’s best to avoid fruits that tend to spike blood sugar if you’re trying to lose weight and/or control type 2 diabetes. Stick with blueberries, raspberries, and blackberries.
6. Stock up on nutrient-dense vegetables like kale and broccoli, but go easy on the potatoes-both Idaho and sweet variety should be consumed in moderation
7. Make friends with RAW nuts and seeds without a sweet maple syrup gloss. Add them to salads and muffins, or let them stand alone and eat as a snack.
*But remember, no peanuts. They’re technically a legume and not approved on the Paleo diet.
8. Speaking of legumes, say goodbye to lentils, peas, chickpeas, and beans. They’re also on the Paleo diet No List.
9. Cook with healthy oils that add the right kind of fat to your diet, like Olive, Avocado, and Coconut Oil-Stay away from vegetable, canola, and peanut oils
10. Watch what you drink! Fruit juices, sports drinks, and sodas full of unhealthy sugar are out. Drink water, tea, and black coffee instead.
What Is A Modified Paleo Diet?
The Paleo diet has been tweaked and adjusted throughout the years, confusing and sometimes causing drama in the Paleocommunity. (Yes, that’s what I said, and, look, people get super fired up about it, but I digress…)
Some Paleo diets include dairy, some grains, and beans, while others follow the strict rules of the original diet.
Confusing?
Um, yes, but here’s what you need to remember. Whether you choose a “strict” or “modified” Paleo diet, the best version is the one you can stick with. If you’ve been struggling with your weight and you’re ready for a change, then look at the Paleo diet as a lifestyle rather than a diet.
Ultimately, your health matters more than a list of rules.
Finding the right combination of foods for your body is more meaningful than being able to shout from the mountaintops that you’re 100% Paleo!
Paleo Diet Recipes
Okay, so adjusting to a new diet isn’t easy. The last thing you need to worry about is whether this last-minute dinner recipe I’m making is even Paleo.
You need a stack of paleo recipes you can depend on to make life easier.
So, I’ve collected the most delicious paleo diet recipes for breakfast, lunch, and dinner that are both easy and (most of them) fast!
These recipes are fabulous for beginners and Paleo pros looking for new meal plan ideas.
Paleo Diet Breakfasts
Avocado Baked Eggs
The healthiest and easiest way to start your day! You only need 3 ingredients and a few minutes to put this heart-healthy, protein packed breakfast together.
Pumpkin Bread
This Pumpkin Bread has a delicious, legit cake-y texture that only takes ten minutes to prep and is always a hit.
Super Simple Baked Eggs
Freezer and family friendly recipe that takes 20 minutes from start to finish:)
Turkey & Egg Breakfast Casserole
The perfect make-ahead style paleo recipe that’s always a hit.
Banana-Pumpkin Breakfast Smoothie Bowl (Paleo+AIP)
Delightful paleo breakfast bowl with pumpkin puree, bananas, and cinnamon.
Sweet Plantain Apple Bacon Breakfast Hash {Paleo+Whole 30]
Full of flavor and nutrition, this paleo diet recipe combines sweet pink lady apples and plantains with sugar-free bacon. Healthy, easy and delicious.
Blueberry Muffins
This easy blueberry muffins recipe with almond flour is healthy and makes a fabulous low carb breakfast on the go or snack that’s perfect for low carb, gluten-free, and paleo diets.
Vanilla Mug Cake
This healthy microwave vanilla cake in a mug is ready in less than 5 minutes using ingredients you probably have on hand.
Paleo Diet Lunch
Paleo Strawberry Avocado Salad
Strawberries, Avocado, and Pineapple come together in this easy lunch recipe that takes only 10 minutes to put together.
Easy Paleo – Keto Bread
Even if you don’t consider yourself a baking expert you can make this keto bread recipe – even if you don’t have a bread machine or a loaf tin! If I can bake this gluten-free, low carb, and homemade bread with almond flour, you can too.
No Mayo Avocado Tuna Melt
Allyson from Domestic Superhero brings you this protein-packed lunch with solid white albacore tuna and veggies that’s easy to make & take to work!
Paleo Chicken Cobb Salad with Buffalo Ranch
Chicken, hard-boiled eggs, bacon, avocado, tomatoes and fresh spinach topped with a one-of-a kind Buffalo Ranch makes this paleo recipe a unique change of pace.
Egg Salad Recipe
Looking for an easy, budget-friendly lunch? You can’t beat this super easy 4 ingredient Egg Salad recipe from Bravo For Paleo!
Quick & Easy Taco Salad
This recipe is ready in 15 minutes & makes a great gluten-free paleo dinner or lunch meal.
Paleo Chicken Fajita Bowl
Loaded with veggies & juicy chicken this recipe makes a well-rounded paleo diet meal.
Fiesta Chicken Salad (No Mayo/Dairy Free)
Not your typical salad! When guacamole meets chicken salad you get a flavor-filled lunch that you can serve in lettuce wraps or stand alone!
Paleo Diet Dinner
Paleo Skillet Beef Fajitas
Ready to eat in under 30 minutes, this recipe makes a fab family meal!
30 Minute Beef & Broccoli
Skip the sugar and the carbs the next time your cravings for Chinese stir fry kick in and make this crazy delicious and super simple Beef and Broccoli stir-fry dinner. Seriously, this dinner couldn’t be easier and is a way healthier alternative to takeout that’s low carb, gluten-free, paleo and Whole30 approved.
Chipotle Lime Chicken Stuffed Poblano Peppers
Spicy meets sweet in this paleo diet recipe that combines ground chipotle and lime juice with ground chicken and onions.
Crockpot “Crack” Chicken
This is my super-easy made for meal prep kind of chicken recipe that you can make dairy-free with a simple swap for the cream cheese. Bonus: You can bake this one in 30 minutes if you don’t have time for a slow cooker dinner.
Crockpot Steak Fajitas
Craving a sizzling steak fajita night without all the fuss? These crockpot steak fajitas are packed with flavor and made right in your slow cooker. With tender strips of beef, colorful peppers, and simple spices, this recipe is perfect for a low-carb dinner or easy weeknight meal.
Quick & Easy Cabbage Stir Fry
Perfect for a busy weeknight meal, this gluten-free paleo recipe is full of nutrients and it’s ready to eat in only 20 minutes!
Slow Cooker Balsamic Chicken
An easy, healthy chicken dinner with chicken, balsamic vinegar, garlic, broth, and a couple of spices via Word To Your Mother Blog
Baked Crispy Buffalo Chicken Tenders
Gluten-free, crispy chicken tenders that the family will appreciate! Especially since they are ready to serve in under 30 minutes.
Cilantro Lime Chicken with Avocado Salsa
Grilled cilantro lime chicken comes together in under 30 minutes! But the best part is the creamy, zesty avocado salsa!
Ok! I realize that was a lot of info, but in all fairness, we did have a lot of ground to cover.
I hope this Paleo diet for beginners helps you start that healthy lifestyle we both know you’ve been putting on the back burner. And if you have been putting yourself last…Stop It!
I started this blog to help women like you take control of your health, achieve your fitness goals, lose weight, and gain the confidence you need to go out and live life to the fullest. (Because that’s what losing 150 pounds did for me:)
I will help you eat clean, shed the shame with the pounds, and become the badass beauty you already are! When you are ready to make a change – let me know! Thanks for reading:)
More Healthy Recipes & Tips You’ll Love
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Whole30 Meal Plan – 90 Healthy Recipes for Beginners
Meal Prep Your Way To Losing Weight with these Tips & Recipes
21 Day Clean Eating Meal Plan for Weight Loss
17 Clean Eating Slow Cooker Recipes
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