The Paleo Diet: Sample Meal Plan

The paleo diet is a diet program that is grounded on the belief that the diet of man has something to do with evolution. Before the introduction of agriculture a thousand years ago, man’s ancestors were not dining on whole grains. When the Industrial Revolution came about and people got richer and busier because of jobs, many settled for processed or artificial food.

The brain behind the diet, Loren Cordain, wanted to introduce a diet that resembles that of the people during the Paleolithic Period. Thus, the diet is a low-carbohydrate diet, but does not put any restrictions on when it comes to fruits and vegetables.

Here is a sample menu plan to understand how the diet works:

Breakfast: Omelet with Spinach and Mushroom

There are many different kinds of omelets, but this one gets rid of anything fatty or high in cholesterol. Hence, only the egg white is used. For stuffing, there are only two ingredients recommended: mushroom and spinach.

Alternative: Try Otie’s apple breakfast. Grab one large apple of any type. Cut it in very small pieces. Combine with a grated medium-sized carrot and raisins. Sprinkle with cinnamon. The recipe is a good way to perk the morning up.

Morning Snacks: Banana Pear Ambrosia

Take a bite on the certified food for the gods. There are many different kinds of ambrosia, but in the Paleolithic diet, the one recommended is a combination of banana, pear, and avocado. Add some lemon or pineapple juice. Mix them all together in a blender until they transform into a very smooth sherbet.

Alternative: If there is no time for a nice-and-slow snack, just choose the fruits in season and mix them all together in one bowl. Make sure there is no mayonnaise or cream added.

Lunch: Stir Fried Beef with Veggies

Stir-fry 12-ounces of sirloin steak (beef with the least amount of fat) in canola oil.  Even if beef contains fat, one does not introduce more cholesterol in the body, and  stir frying does not make use of too much cooking oil.

To achieve exquisite taste and add more texture, use a clove of pressed garlic, burgundy wine, yellow onion, red pepper, celery stalks, mushrooms, carrots, and lemon juice. Serve in chinaware for a complete Oriental feel.

Alternative: Increase omega-3 fatty acid intake by having grilled salmon for lunch.

Afternoon Snacks: Colorado Spinach Salad

There is a good reason why Popeye loves spinach so much. It is packed with plenty of mega nutrients. Rather than eating plain spinach, spice the dish up by making a salad out of it. Drizzle the salad with a special dressing composed of lemon juice, honey, ground pepper, tarragon, and olive and flax seed oil.

Alternative: There is no spinach? Opt for a mixture of raw carrots and celery. Chop them in smaller pieces and eat.

Dinner: Grilled Chicken and Steamed Broccoli

The grilled chicken is an excellent dish for a little barbecue party in the backyard. Choose those with no bones and skin to make sure there is no consumption of bad fats. Pair the grilled chicken with steamed broccoli.

Alternative: If you’re conscious about eating meat, stick with a seafood dish such as the famed Chez Lorraine’s baked salmon. 


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Posts By Sequoia
  • Don Wiss

    Loren Cordain is the brain behind the books he wrote, but the paleo diet was around before him. He is the one that has done the most to popularize the diet in the English speaking world. (Staffan Lindeberg popularized it in Sweden.)

    You can certainly tell from the recipes that they are from a Loren Cordain book! No other paleo proponent would have such non-paleo low-fat recipes. And no other paleo proponent would allow the high-tech canola oil into a recipe. Nor flax-seed oil.

    Egg whites only!? Get real. Our paleo ancestors did not toss out the yolks. They are the best tasting part and where most of the nutrients are.

    Our paleo ancestors ate the entire animal. They ate all the fat, the organs, and the bone marrow. Not just the muscle meat that we eat nowadays.

    Cordain’s books have some useful information on why follow the paleo diet. But one needs to see through his attempts to make the diet politically acceptable.

    It has never been proven that high intakes of saturated fat and cholesterol are detrimental to our health. The American Heart Association bases their “low-fat” prescription off of five studies:

    (1) The first one was Ancel Keys study done in the 70’s that generated “The Lipid Hypothesis” which argues that eating saturated fat and cholesterol give you high cholesterol, and high cholesterol gives you heart disease… totally bogus, and debunked numerous times. The debunking is best explained in Gary Taubes’s “Good Calories, Bad Calories.” [Basically he had data from 21 countries and he cherry picked the seven countries that showed what he wanted to show.]

    (2) The Los Angeles VA Hospital Study (1969): Researchers didn’t collect data regarding smoking habits for some men, and stated later that half the participants strayed from the prescribed diet.

    (3) The Oslo Diet-Heart Study (1970); basically proved nothing regarding deaths from heart disease and a low fat diet.

    (4) The Finnish Mental Hospital Study (1979): almost half of the participants either left or joined half way through the 12 year study.

    (5) The St. Thomas’ Atherosclerosis Regression Study (1992): 74 men showed a reduction in heart disease by those who ate diets low in saturated fat… but they were also required to eat less sugar. Since the message needed to be “saturated fat bad” that little detail is often left out.

    Let me sum it up: Cholesterol doesn’t lead to heart problems. Cholesterol is absolutely essential to good health. A major factor is the small dense LDL particles that cause problems.

  • Maz

    I have to agree with Don, we need fat in our diet. Years ago I did the paleo diet and cut out the majority of fats (as well as carbs) and got extremely run down and ill. It’s not sustainable. We need a decent amount of omega fatty acids to keep our brain and body functioning.

  • Allan stewart

    Although the Paleo diet limits many typical food choices, there are plenty of benefits to following this diet. The Paleo diet is mainly made up of high-protein meals. Research shows that if the average person eats a high-protein diet for six months, they could loose between ten to fifteen pounds. While I agree with that statement I think the main benefit of this diet is getting off of processed foods and reducing starch intake is the main benefit of this diet.
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  • Elizabeth Latimer

    Fantastic Simple Paleo Diet plan!

    I download an android app called Paleo diet plan for 7 days… That was also nice.