Wednesday, January 20, 2016

7 Quick and Easy Paleo Diet Meal Plan Ideas

When starting to eat a paleo/primal diet it can be daunting wondering what you’re going to eat if you give up bread, pasta and bagels.

But it needn’t be difficult and just takes a little planning in advance.   Below is a sample 7 day meal plan to give you an idea of the delicious and healthy foods you could be eating.

Mix and match and modify to your particular requirements. For instance, if you’re very active and don’t need to lose weight you can think about adding some more starch in the form of sweet potato or white potatoes. If you have a lot of weight to lose you might think about cutting back on the fruit. If dairy gives you a problem, substitute something else for a healthy snack.

The only stipulation I do have is you get adequate protein with each meal, especially at breakfast…

Day 1
Breakfast:
Scrambled eggs and ham
1/2 to 1 cup fresh or frozen berries

Lunch:
Broiled turkey with homemade mayo
Green salad with dressing
1/2 cup grapes

Dinner:
Pork Tenderloin
Grilled portobello mushroom cap and sliced peppers
1/2 apple or pear

Snack:
Cheese and handful of almonds

Day 2
Breakfast:
Eggs any style, sausage link
1/2 to 1 cup fresh strawberries

Lunch:
Ham salad on a bed of lettuce
Small tangerine

Dinner:
Grilled chicken breast
1 cup broccoli with butter
1/2 cup berries and whipped cream

Snack:
Couple of squares dark chocolate (minimum 70% cocoa)

Day3
Breakfast:
Cottage cheese topped with fruit
Protein shake blended with berries

Lunch:
Egg salad with guacamole
Tomato wedges

Dinner:
Grilled steak
Green salad with dressing
1/2 to 1 cup carrots cooked with butter

Snack:
Greek yogurt and nuts

Day 4:
Breakfast:
Scrambled eggs and cheese with bacon or sausage
1/2 grapefruit

Lunch:
Chicken salad on bed of lettuce, vinaigrette dressing
1/2 apple or pear

Dinner:
Roast beef or lamb
Broiled tomato halves (brushed with olive oil)
Green salad with vinaigrette

Snack:
Carrot sticks and liver paté

Day 5:
Breakfast:
Omelette with broccoli, diced tomato, and cheese
1/2 to 1 cup melon

Lunch:
Tuna (or mackerel, sardine) salad in homemade mayo with lettuce, cucumber and tomato
1/2 orange or tangerine

Dinner:
Baked chicken
1 cup broccoli and cauliflower florets
Carrot sautéed in butter

Snack:
Devilled egg halves

Day 6:
Breakfast:
Eggs benedict (without muffin) on bed of steamed spinach
Protein shake blended with coconut milk

Lunch:
Cheeseburger (without bun) but wrapped in lettuce leaves
1 tangerine

Dinner:
Grilled salmon, 1/2 cup zucchini
Fresh spinach salad with vinaigrette dressing
1/2 sliced apple

Snack:
Handful of macadamia nuts

Day 7
Breakfast:
Bacon and eggs any style
1/2 to 1 cup blueberries with 2 tablespoon cream

Lunch:
Grilled chicken salad
1/2 fresh apple

Dinner:
Beef chilli con carne on bed of lettuce
Guacamole
Green salad with vinaigrette

Snack:
Smoked salmon and cream cheese

There are many more delicious food and meal ideas to eat paleo.  A quick search on the internet or a browse through Amazon for the growing number of cookbooks will keep you going for many a time to come.

Go for it, it’s the best thing you’ll ever do for your health.

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