Paleo Diet 7-Day Meal Plan [AU] 2023: A Sample Menu For You
Updated on
- Written by Teresa Mboci, Pediatric Nurse, Nutritionist
Medically reviewed by
Melissa Mitri, MS, RD
A paleo diet is a nutritional approach that emphasizes natural, unprocessed foods over modern or processed foods. The premise of the paleo diet is that modern humans can thrive by returning to the simple lifestyle of the Paleolithic era’s hunters and gatherers.
It is without a doubt that meal planning can assist you in adhering to your diet goals, including the paleo diet. Paleo meal prep doesn’t take much time or effort. With a weekly paleo meal planner, for example, it is possible to maintain high energy levels.
You just need to list the paleo items you need, buy only what you’ll use, and get your meals ready on time.
This article will provide you with the information you need to start a paleo diet by reviewing its benefits, providing a sample 7-day meal plan, and outlining foods to avoid.
Why Should You Have A Paleo Meal Plan?
A paleo diet may be worth considering if you are attempting to improve your health and well-being. You may wish to transition to a paleo diet due to the following reasons:
- It promotes weight loss.
- It helps to boost energy.
- Improves heart health.
- It reduces the risk of diabetes.
- It reduces inflammation.
Benefits Of The Paleo Diet
What are the purported advantages of a paleo diet? As explained further below, a paleo diet or paleo supplement encourages weight loss, increases energy, enhances cardiovascular health,[1] prevents diabetes, and reduces inflammation.
Promotes Weight Loss
Because the paleo diet encourages whole foods over processed foods, most people feel more satisfied with this diet. Eating more nutrient-dense, paleo-friendly foods can keep your belly full longer, naturally supporting weight loss. This can support weight loss because you won’t be hungry all the time.
Helps To Boost Energy
If you follow a paleo diet, choosing foods that are low on the glycemic index, or GI, will help you avoid the energy crash that typically comes after eating foods with a high GI or that are high in sugar. Low GI foods allowed on paleo include most fruits and green vegetables.
Improves Heart Health
Numerous studies have suggested that the paleo diet may be good for heart health.[1] This benefit could be a result of the reduction of high-fat processed foods and weight loss that can occur.
Reduces The Risk of Diabetes
Insulin resistance is a risk factor for diabetes. According to some studies, the paleo diet leads to enhanced insulin sensitivity.[2] It can help improve a person’s insulin sensitivity, thus reducing the probability of developing diabetes. It can also assist individuals who already have diabetes in managing their symptoms.
Reduces Inflammation
Consuming paleo-friendly meals that are low in carbs and have a low GI can help minimize inflammation. This is especially true if you choose foods high in omega-3 fats, like fatty fish and avocados. The chances of developing type 2 diabetes and other health problems associated with excessive inflammation in the body are also reduced.
7-Day Paleo Diet Meal Plan
When you’re just getting started on any diet, it can be challenging to figure out what to eat.
Different versions of the paleo diet[3] likely arose because no one knows exactly about the paleo foods that cavemen ate. The route you decide to follow depends on your own speculation and your values surrounding food and health. Fortunately, here is a sample paleo diet plan you can use as a beginner!
Day 1
Breakfast: Almond milk smoothie with ripe avocados, kale, banana, and apple.
Lunch: Salad of mixed greens with fried sea bass, pumpkin seeds, and an olive oil dressing.
Snack: Handful of grapes.
Dinner: Consider having roasted chicken stuffed with onions, carrots, and rosemary.
Day 2
Breakfast: Toasted pumpkin seeds, grilled tomatoes, and scrambled eggs with wilted spinach.
Lunch: Salad of mixed greens with leftover roast chicken and an olive oil dressing.
Snack: Handful of pecans.
Dinner: Salmon roasted in the oven with steamed broccoli and asparagus in coconut oil.
Day 3
Breakfast: Cauliflower hash, sausage, and eggs to start your day.
Lunch: A chopped guacamole salad with two slices of cooked, crumbled bacon on top.
Snack: Apples and almond butter.
Dinner: Chicken curries with sweet potatoes and snap peas for supper.
Day 4
Breakfast: Sweet potato toast with tuna and avocado.
Lunch: Curried butternut squash soup in the slow cooker.
Snack: Cherry tomatoes.
Dinner: Zoodles with sausage and tomato sauce.
Day 5
Breakfast: Start your day with veggies and Eggs fried in olive oil, with a piece of fruit.
Lunch: Olive oil-dressed chicken salad with a sprinkling of nuts.
Snack: Celery sticks with almond butter.
Dinner: Meat, veggies, and sweet potatoes.
Day 6
Breakfast: Boiled eggs, bacon, and one piece of fruit.
Lunch: Steak and vegetables left over from the night before.
Snack: Handful of walnuts.
Dinner: Fish cooked in the oven, veggies, and avocado.
Day 7
Breakfast: Leftover vegetables and salmon.
Lunch: Sandwich with meat and fresh veggies wrapped on a lettuce leaf.
Snack: Roasted peanuts.
Dinner: Grilled chicken wings, veggies, and salsa.
Foods To Avoid On Paleo Diet
Keep in mind that when done correctly, paleo meals can be pretty healthful. Therefore, focus on getting plenty of vegetables and healthy lean protein first before deciding which foods you should cut out and which ones are good for you.
While adhering to a paleo diet, the following are some of the most important foods to stay away from under any circumstance.
Sugar
Processed sugars are largely to blame for the current obesity epidemic and its associated health implications.[2] Sugar and high-fructose corn syrup are common ingredients in various meals and beverages, including sodas, fruit juices, table sugar, candy, pastries, and even ice cream. These sugars elevate blood sugar levels, which leads to inflammation and weight gain.
Processed Foods
Many processed foods today have no resemblance to anything natural. This includes smoothies produced in blenders with a lot of artificial additives added for flavor, as well as French fries cooked in oil that shouldn’t be heated to such high temperatures. Because humans did not consume these foods during the Paleolithic period, they should be avoided on a paleo diet.
Grains
The paleo diet emphasizes eliminating cereal grains,[2] notably wheat, and gluten. According to paleo proponents, anti-nutrients in grains such as gluten and lectins can induce gastrointestinal irritation and inflammation in some persons.
White rice is usually reserved for special occasions or used as a culinary accent. Only people who do not intend to lose weight or engage in regular physical activity should consider consuming it occasionally.
Artificial Sweeteners
Avoid artificial sweeteners on the paleo diet. Aspartame, sucralose, cyclamates, saccharin, and acesulfame potassium are all on this list. Most carbonated diet sodas also contain artificial sweeteners.
Even though they may appeal as healthier because they are calorie-free, paleo meal plans still disapprove of using these sugar substitutes.
According to studies, artificial sweeteners are largely synthetic substances that have been linked to several health issues.[4] For instance, they can alter gut microbes, wrecking the bacterial balance in the gut and disrupting the microbiome.
Artificial sweetener studies[5] on metabolic function, insulin resistance, and weight gain are ever-evolving.
Refined Oils
Industrial vegetable oils, including soybean, corn, and sunflower, contain omega-6 fatty acids and are heavily processed.
While some omega-6 fatty acids are required for optimum biological function, an imbalance between these and omega-3 fatty acids is a major contributor to inflammation[6] in modern diets.
The Paleo Diet, on the other hand, promotes the consumption of heart-healthy oils such as coconut, olive, and avocado.
The Takeaway
The paleo diet is based on the feeding practices of cavemen and other Paleolithic people. This eating plan emphasizes natural, unrefined foods while discouraging the consumption of refined carbs, sweets, and oils.
Weight loss, increased metabolism, reduced inflammation, and improved gut health are all possible outcomes.
If you’re new to the paleo lifestyle, a paleo meal plan like the one given above is a great way to ensure you eat a variety of healthy foods. However, before making significant dietary adjustments, consult a physician or registered dietitian for personalized guidance.
+ 6 sources
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- Ehsan Ghaedi, Mohammad Reza Mohammadi, Mohammadi, H., Nahid Ramezani-Jolfaie, Malekzadeh, J.M., Mozaffari-Khosravi, H. and Kwon, D.-S. (2019). Effects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. [online] 10(4), pp.634–646. doi:https://doi.org/10.1093/advances/nmz007.
- Małgorzata Jamka, Bartosz Kulczyński, Agata Juruć, Gramza-Michałowska, A., Stokes, C.S. and Walkowiak, J. (2020). The Effect of the Paleolithic Diet vs. Healthy Diets on Glucose and Insulin Homeostasis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. [online] 9(2), pp.296–296. doi:https://doi.org/10.3390/jcm9020296.
- Singh, A. and Singh, D. (2023). The Paleolithic Diet. [online] doi:https://doi.org/10.7759/cureus.34214.
- Sharma, A., S Amarnath, M Thulasimani and Ramaswamy, S. (2016). Artificial sweeteners as a sugar substitute: Are they really safe? [online] 48(3), pp.237–237. doi:https://doi.org/10.4103/0253-7613.182888.
- Fenton, T.R. and Fenton, C.J. (2016). Paleo diet still lacks evidence. [online] 104(3), pp.844–844. doi:https://doi.org/10.3945/ajcn.116.139006.
- Simopoulos, A.P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. [online] 8(3), pp.128–128. doi:https://doi.org/10.3390/nu8030128.
Written by:
Teresa Mboci, Pediatric Nurse, Nutritionist
Medically reviewed by:
Medically reviewed by:
