What Can You Eat on a Paleo Diet?

The Paleo diet started to become popular as a healthy manner of eating during the modern ages. Humanity needed to realize that people become sick continuously because of poor eating habits. Many times our work and home lives impact the manner we live, eat, and play. Increasingly, individuals visit doctors, dieticians, and food specialists to help us with our body weight.

To protect our bodies from becoming even more degraded, the identification of well-defined diets started to become a need. Many times we eat too much or too little. We also focus on eating small meals during the day and binge eat in the evenings. It becomes important to focus on correct and balanced eating patterns during your life. It prevents your body from experiencing dietary stress levels later because of incorrect eating habits.

Paleo Diet

Using a Paleo diet presents an exciting opportunity to lose weight but also develop a healthy diet plan. Depending on the seriousness of your weight loss objectives, you can develop your own eating schedule. If you feel more comfortable receiving professional advice, dieticians can assist with recommendations. Much research completed by diverse health specialists invested insight into the meaning of a Paleo diet.

The diet aims to provide an individual with an easy method to lose weight, burn calories, and increase your energy levels. Many times, we constantly feel tired because we prevent ourselves from eating correctly.

The significant decrease in exercise levels resulted in people not only eating incorrectly but also becoming obese. To prevent this from happening, it requires identifying well-structured diets and eating plans. The development of a Paleo diet eating plan comprises limited effort but a lot of commitment. Diverse combinations of meals allow for an individual to enjoy a healthy lifestyle.

Mixing different Paleo food groups with added herbs or spices aligns with your weight management objectives. The Paleo diet also forms part of an eating program for individuals who do not struggle with weight. The overall aim of the eating plan focuses on a balanced eating approach aligned with an active lifestyle. Similar to the approach our ancestors followed.

If you plan to become a serious Paleo diet follower, it becomes important to know why. During many times we become demotivated because we follow a diet because our friends do. The Paleo diet requires you to set goals and objectives. These goals include focusing on your health and not to impress other people. The article below attempts to provide insight into the origins of a Paleo diet, what can you eat and should you stay away from. Let’s begin by explaining the Paleo story first.

History of Paleo Diet

Initially, our ancestors comprised a different lifestyle than ours, and subsequently, their diet patterns presented a different format. Apart from a particular dietary intake, they also presented a higher activity level than today. The quantity of their food intake showed much higher levels focused especially on vegetable food groups. The ancestral Paleo diet presented a high energy meal but balanced with their physical activities, for example, hunting.

Originally, our ancestors comprised larger muscles and their length adapted to the environmental landscape they lived in. According to research, some Palaeolithic people presented a much longer height than modern society do and constantly burned calories. Apart from the change in calorie intake, humans started to eat more meat than vegetables, which increased their cholesterol levels. In addition, people took up to struggle with obesity, heart sicknesses, and diabetes.

Over 2000 years ago, when communities started to participate in agricultural type activities, the diet formats changed. Evidently, humans became less likely to hunt and burn calories as they used to. After the agricultural time period, the industrialization generation started, and energy-burning became lesser (4). Our bodies started to change shape significantly to align with new methods of living and surviving. Evolution plays a crucial role in the manner in which our bodies adapt to new working environments.

To align with the ancestral methods of eating people started to revert and find new methods of feeding. Humanity realized they eat too many saturated fats, processed foods, and too much-refined sugar intake. The realization changed into communities becoming used to high-calorie intake but lesser physical activity. In reality, people commenced to follow unbalanced meal types, and diverse sicknesses started to develop.

The diet format aims to provide an individual with the opportunity to use different food types to create a healthy meal. The food types present a colorful environment. Because of people noticing the sensitivity related to health, Paleo-friendly diet ingredients started becoming available. If you a person who enjoys baking and cooking, the Paleo diet still allows you to make varied meals. The following section explains the typical foods you can use to make an interesting meal.

What are the food types you can typically eat?

A Paleo diet comprises basic food requirements that a strict follower needs to purchase. These foods a person can easily purchase at a local grocery store. Always keep the basics in mind when you need to plan your basic Paleo diet list and order these foods when needed. Make a list of the basic foods you require maintaining the Paleo diet and purchase them regularly to keep your cupboard full. The constants, in this case, comprise mostly vegetables, fruits, and limited meat consumption. Some standard Paleo type foods you need to keep in your home relate to the following (1):

  • Eggs
  • Vegetables
  • Meat
  • Good fats
  • Fruits

In the vegetable range, it becomes important to purchase diverse green foods, for example, broccoli, avocados, and cabbage. Different fruits, especially berries, form part of the Paleo diet. It becomes essential to include many fruits in your diet, but attempt to stay away from food groups that present high sugar levels. Good seafood, organic beef, olive, or coconut oil can also form part of your diet (2).

It makes it easy to remind ourselves of the requirements. Initially, the diet requires some thinking and understanding because it overlaps with other diet types. I always attempt to think about the foods our ancestors used to eat during the time of no shops or industries. It provides you with the reasoning method and keeps you positive during difficult diet times. Let’s move into a more detailed approach and display a list of foods we can use daily. Different information articles, blogs, and books provide insight into Paleo diet type foods.

In more detail, you can eat the following vegetable group foods that will ensure you receive the nutrients (5):

  • Tomatoes
  • Leeks
  • Brussel sprouts
  • Eggplants
  • Cucumber
  • Cabbage

It becomes important to include your leaf type vegetables in your diet. These salad type food groups include the following:

  • Rocket
  • Kale
  • Chicory
  • Spinach
  • Seaweed
  • Lettuce

In the fruit group, a list of many foods comprise the Paleo diet and allows you to make up a healthy meal. The following detailed list provides a person with an idea of fruits you can eat or mix to make a healthy meal. These fruits include the following:

  • Cherries
  • Oranges
  • Mango
  • Coconut
  • Apples
  • Plums
  • Peaches
  • Pineapple
  • Papaya

In addition, a person can use grapes but with limited intake because of the high natural sugar levels.

To keep your energy levels from growing, you need to eat some nuts and seeds aligned with the Paleo diet. Examples of the nuts and seeds food group you can use include the following:

  • Cashews
  • Pecans
  • Hazelnuts
  • Flaxseeds
  • Walnuts
  • Chia seeds
  • Macadamia nuts

During the intake of nuts and seeds, ensure to verify if you are intolerant to these food groups.

It always helps to include some herbs and spices in your diet. It allows a person to experiment with many recipe types and make the dieting process enjoyable. The list below presents some herbs and spices you can use as part of the Paleo diet.

  • Cinnamon
  • Ginger
  • Mustard seeds
  • Cloves
  • Paprika
  • Turmeric
  • Fennel seeds

What shouldn’t you eat when following a Paleo Diet?

As much as we can find a list of good foods to eat when following a Paleo diet, the more we need to understand the types we cannot eat. If you become a strict hunter-gatherer diet follower, the following list shows the foods you need to stay away from. The list of no-go foods includes the following (3):

  • Grain
  • Large fatty meats (remember you must limit the size of your meat intake)
  • Legumes, for example, your typical beans
  • Sugar inclusive of artificial types or sweeteners
  • Wine
  • Beer

Examples of Paleo Eating Meals

To bake or cook requires the use of Paleo diet-friendly food ingredients. If you prefer serious baking, it may help to purchase coconut or almond flour or ready mixed muffin mixtures. Normally, these mixes offer a balanced ingredient approach and are ready for use. Especially if you into pancakes, waffles, scones or muffins. The following meal eating plans allow for a healthy approach to plan your daily Paleo diet food intake. These eating plans aim to provide you with a balanced meal eating approach. The eating plans below only provide examples of food combinations and depend on individual taste (7).

  • Curried chicken with sweet potatoes
  • Salmon fish with garlic butter
  • Scrambled eggs with spinach and tomatoes
  • Beef stir fry using coconut old and with added greens (8)
  • Egg salad (9)

If you enjoy making smoothies, you can mix diverse Paleo diet food combinations with fruits or vegetables. The following smoothie examples allow for the development of a healthy food combination.

  • Kale, berries, and ice
  • A mixture of berries, basil leaves, herbal tea and lime juice (10)
  • Mixture of your favorite berries and almond milk
  • Strawberry with added almond milk and ginger

If you’re into something sweet as a treat, you can combine the following food types to create an interesting breakfast, for example (11):

  • Paleo bread used to make a French toast with added strawberries
  • Using coconut flour to make your favorite pancakes
  • Paleo-friendly muffins with some blueberries
  • Apple pecan nuts pie made with Paleo-friendly ingredients

The following meal plan presents an example of a typical Paleo diet meal plan opportunities:

Breakfast: Egg, spinach, and Paleo-friendly toast
Lunch: Salmon with broccoli and add macadamia nuts
Evening: Chicken stir-fry with a green salad

or

Breakfast: Tuna, egg, and Paleo-friendly muffins
Lunch: Egg salad with spinach
Evening: Green bean salad with salmon

or

Breakfast: Blueberry smoothie with spinach and almond milk
Lunch: Chicken salad with pecan nuts and olive oil
Evening: Broccoli, spinach, and egg mix baked

Conclusion

To follow a Paleo diet, one needs to understand the basics of the meal plan. It helps to study the origin of a Palaeolithic lifestyle and the methods our ancestors used to survive. If a person grasps the scientific logic of following a specific meal plan, it provides you with the motivation you need. Maintenance of a diet always becomes critical, and the Paleo diet offers an easy method of achieving your weight balance.

The more we look back, we develop an understanding of the impact of industrialization and modern methods of living or eating on our lifestyles. For example, we need to focus not only on eating correctly but creating a daily dietary balance. The Paleo diet article attempted to provide an insight into the original methods of living, our wellbeing, the changes that impacted our lifestyles and then the core of a Paleo diet. Following a Paleo diet comprise a strict approach towards balancing your meal intake. Focus on the basics, namely fruit, vegetables, and small portions of meat. You can add some Paleo diet-friendly juices or lots of water.

Paleo diet eating plans offer diverse methods to develop good balanced meals. What can you eat on a Paleo diet? You can eat lots of fruits, vegetables and even add a small meat portion. You can also add some healthy nuts and seeds to your meal. You can enjoy making many smoothies, desserts, salads, bakes, and muffins. Enjoy preparing your Paleo diet meal!

References

(1) https://www.paleoplan.com/resources/paleo-plan-food-guide/

(2) https://www.womenshealthmag.com/food/a19940846/paleo-diet-shopping-list/

(3) https://www.sunlighten.com/blog/5-basics-need-know-starting-paleo-program/

(4) https://academic.oup.com/jn/article/126/6/1732/4724763?searchresult=1

(5) https://paleoleap.com/paleo-diet-food-list/

(6) http://www.eatingwell.com/article/290086/7-day-paleo-meal-plan/

(7) http://www.eatingwell.com/article/290086/7-day-paleo-meal-plan/

(8) https://www.medicalnewstoday.com/articles/324405.php

(9) https://www.healthline.com/health/food-nutrition/paleo-work-friendly-lunch-recipes#1

(10) https://thepaleodiet.com/recipe-strawberry-splash-drink/

(11) https://greatist.com/eat/paleo-breakfast-recipes#Smoothies

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