The Paleo Diet: 7-Day Meal Plan

The paleo diet is specially created to resemble the ancestor’s food a thousand years ago. It is hard to know that what they exactly ate, but researchers theorize that their diets must be based on whole foods.

Paleo diet is also known as the “caveman diet.”

With a whole food diet along with physically active lives, ancestral human beings had lower rates of diseases like heart diseases, obesity, and diabetes.

Many studies indicate that such a whole food diet can contribute to weight loss and overall health benefits.

Health benefits of paleo diet plan

1.     Weight loss

The key factor of this paleo diet is that it includes unprocessed food. It means that a paleo diet consists of low carbohydrates, excluding all processed foods.

A paleo diet excludes all processed foods and high-carb foods that can affect blood sugar levels. Therefore, the paleo diet aids in reducing body fat and resultantly promotes weight loss.

2.     Increased insulin sensitivity

As the paleo diet consists of low-carb foods, the pancreas does not need to produce much insulin.

Studies indicate that the paleo diet reduces insulin secretion and also enhances the effectiveness of insulin. It further decreases insulin resistance which is a trigger of developing type 2 diabetes.

3.     Improved heart health

Studies have indicated the possible benefits of the paleo diet on heart health. This is especially important in the case of people with diabetes, as they are at a greater risk of developing heart diseases.

The paleo diet also improves total cholesterol levels.

4.     Lower inflammation

High inflammation within the body can cause many health problems, such as type 2 diabetes. Having low GI and low-carb foods and high omega-3 fatty acids can provide protection against high inflammation.

Paleo diet list of foods

The foods that you can eat when you are following the paleo diet are:

• meat
• fish
• eggs
• fruits
• nuts
• vegetables
• herbs
• spices
• seeds
• oils
• healthy fats

The foods that you should avoid are:

• Processed foods
• grains
• sugar and soft drinks
• dairy products and legumes
• vegetable oils and artificial sweeteners
• trans fats and legumes
• margarine

A Paleo Diet Plan for seven days

The simple meal plan for seven days contains foods that are paleo-friendly, but you can adjust the given meal plan according to your choices as well.

Day 1

• Breakfast

Take fried vegetables and eggs in coconut oil and one piece of fruit of your choice.

• Lunch

Take chicken salad with olive oil and nuts.

• Dinner

Take a fried burger and no bun in butter, and add some vegetables and salsa in it.

Day 2

• Breakfast

Take eggs and fish with a piece of fruit of your choice.

• Lunch

Take the leftover burger which you prepared last night.

• Dinner

Take fried salmon in butter and add some vegetables to it.

Day 3

• Breakfast

Take the meat and add some vegetables to it.

• Lunch

Make a sandwich with a lettuce leaf, add meat and fresh vegetables to it.

• Dinner

Fried ground beef and add some vegetables and berries to it.

Day 4

• Breakfast

Take eggs and a piece of fruit of your choice.

• Lunch

Take leftover ground beef that you prepare the night before, and also take a handful of nuts or seeds.

• Dinner

Take fried lamb and add some fresh vegetables to it.

Day 5

• Breakfast

Take vegetables and eggs and fry them in coconut oil.

• Lunch

Make chicken salad in olive oil and also take a handful of nuts.

• Dinner

Take steak with sweet potatoes and vegetables.

Day 6

• Breakfast

Take eggs and meat and a piece of fruit of your choice.

• Lunch

Take leftover steak and vegetables that you prepare the night before.

• Dinner

Make baked salmon and add avocado and vegetables to it.

Day 7

• Breakfast

Take the leftover of meat and vegetables that you prepared last night.

• Lunch

Make a sandwich with a lettuce leaf and some vegetables and meat in it.

• Dinner

Take grilled chicken wings and add some salsa and vegetables to them.