Want to try the paleo diet without guessing what to eat? This guide gives clear rules, a short meal plan you can use right away, and safety tips if you take medication. No fluff—just practical steps you can follow this week.
Follow the basic idea: eat whole foods your great-great-grandparents would recognize and cut packaged junk. That means:
Eat: fresh meat (beef, chicken, pork), wild or fatty fish (salmon, mackerel), eggs, lots of vegetables (leafy greens, broccoli, peppers), fruits (berries, apples), nuts and seeds (almonds, walnuts, pumpkin seeds), and healthy fats (olive oil, avocado, coconut oil).
Avoid: grains (wheat, rice, oats), legumes (beans, lentils, peanuts), most dairy (except occasional ghee or yogurt if you tolerate it), refined sugar, and highly processed foods. Minimizing added sugar alone often improves energy and weight for many people.
Here’s a simple plan you can copy. Portions depend on your size and goals, but the structure is the same: protein + veg + healthy fat.
Day 1: Breakfast — 2 scrambled eggs with spinach cooked in olive oil. Lunch — grilled chicken salad with mixed greens, cucumber, avocado, and olive oil dressing. Dinner — baked salmon, roasted asparagus, and a side of roasted sweet potato.
Day 2: Breakfast — Greek-style unsweetened yogurt (if you tolerate dairy) with berries and chopped walnuts. Lunch — pork chop, sautéed Brussels sprouts, and mashed cauliflower. Dinner — steak, mixed roasted vegetables, salad with lemon and olive oil.
Day 3: Breakfast — smoothie with coconut milk, spinach, banana, and almond butter. Lunch — leftover salmon on a bed of greens with sliced apple and pumpkin seeds. Dinner — chicken stir-fry with bell peppers, mushrooms, and coconut aminos (instead of soy sauce).
Quick tips: batch-cook protein and roast a tray of veggies to save time. Pick one simple swap each week (replace cereal with eggs; swap bread for lettuce wraps).
Safety notes if you take medication
If you’re on medication, check with your healthcare provider before changing your diet. Two practical concerns:
- Blood sugar meds: If you take insulin or sulfonylureas, cutting carbs can lower your blood sugar. You may need dose changes to avoid hypoglycemia.
- Blood thinners (warfarin): Paleo encourages leafy greens, which are high in vitamin K and can affect warfarin dosing. Keep your intake consistent and talk to your prescriber.
Also mention new supplements to your provider—some herbal products and high-dose fish oil can interact with meds.
Want to try paleo for a month? Track your meals, energy, and any changes in symptoms. If something feels off, check in with your clinician. Small, steady changes beat dramatic overhauls.
As a follower of the Paleo diet, I've discovered that prebiotics play a significant role in promoting a healthy gut. Prebiotics are non-digestible fibers that serve as food for the beneficial bacteria in our digestive system. By incorporating prebiotic-rich foods like onions, garlic, and green bananas into our Paleo meals, we can support the growth of good bacteria and improve our overall gut health. This, in turn, can enhance our immune system, aid in weight management, and even boost our mood. So, don't forget to add some prebiotic foods to your Paleo shopping list for a happier, healthier gut!
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