The Caveman Diet Series Episode 2: Caveman Diet Breakfast

So previously in episode 1 of the caveman diet series, I spoke about what it might require of you to handle sticking to the paleo diet when eating with friends and family, specifically when dealing with food cooked for you by them. I touched on issues like pasta and bread and how refusing certain foods might come across the wrong way to some people. I’ve encountered this more times than I can count now, and it really doesn’t change. The only “tolerance” I’ve found is when people start to expect you to say no, and so simply don’t offer you the food they prepare for themselves. I consider this a good compromise between the stress of having to say no to someone, and then respecting your choices in food.

It’s not as bad as that may sound though, you just have to deal with some interesting reactions every now and then is all! Some people have asked me why, and that’s an easy question to answer when you understand the theory of why the paleo diet is as awesome as it is. Most people however ask me how, how I keep to the diet, how i dont treat the diet as a fad or quick fix, and how they can get started applying the diet to their own life. An interesting, though not so surprising point of interest is the caveman diet’s complete unacceptance of grains, and that means bread. As you are more than likely well aware, it isn’t rocket science to work out that bread isn’t a healthy food. People though, aren’t sure or rather, aware of just how bad grains and bread are for the body. That was discussed in a previous post, but I’ll discuss the issue of grain in depth in future posts.

For this episode of the caveman diet series of posts, I’ll touch on what it takes to make an awesome caveman diet breakfast that will give you sufficient amounts of nutrients with a nice dose of calories to keep you going.

Caveman Diet Breakfast: Easy, Cheap and Resourceful

What makes a great breakfast? Well, according to Tim Ferriss, you should eat 30grams of protein within 30-60 minutes of waking up. Why? Because your body will ramp up its metabolism and in doing so spike fat burning. The concept is part of Tim’s complete fascination with making the body as efficient as possible with the least amount of required effort. Think of it as a minimum effective dose to produce a notable change in your body. Simple, really. If you are interested in more Tim Ferriss, you should check out his book “The 4 Hour Body”, click here for more information!

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With Tim’s 30 gram as soon as waking requirement as a big basis for our super caveman diet breakfast, we are going to use eggs. We are going to overshoot the requirement to insure that our bodies get what they need. For caloric density, I have spoken about using small amounts of legumes for their high calorie numbers. This is frowned upon, and ultimately I’d recommend not eating legumes ever. I experimented adding beans to the meal to see what sort of benefit they would have to the meal. I will discover what is required to increase caloric density and add it the recipe, that will require another post.

Ingredients:

  • Eggs: I usually use 3
  • Vegetables: Broccoli, carrots, zuchinnis etc. Caulliflower is good too.
  • Spinach: Heaps of spinach. Possibly one of the worlds best wonder foods, with excellent minerals and vitamins.

How to prepare:

  • Blend eggs in a bowl
  • Mix in ingredients

How to cook:

  • You are basically cooking an omellette, sans the milk.
  • Add some salt and pepper to the mix to taste.

I usually just cook the mixture with a lid on top of the pan, and cook until it’s a nice thick meal all on it’s own. There is quite a nice dose of protein with a decent amount of calories from the vegetables. It is super low carb and will make you feel full too. Add something like tobasco to the top to give it some bite!

I hope you find this quick paleo breakfast recipe as awesome and convinient as I do!

Keep well,

Andrew

Paleo Muffin Recipes: Blueberry, Banana and Pumpkin Muffins!

Paleo Muffin Recipes

I love muffins.

Or rather I used to love muffins!

You see on the paleo diet, you can’t eat bread, and no bread means no wheat or grains, and no wheat or grains generally means no muffins or scones! Now I love the paleo diet, but that’s pretty sad…

I’ve recently done some searching online though and found some great paleo friendly muffin recipes. Yup, they really do exist. For the most part they substitute regular cake flour for almond flour, and honey for sugar. This is great for us as modern day cavemen who have a sweet tooth.

Below I’ve collected three paleo muffin recipes from around the web which look to be easy to make with relatively simple ingredients

Paleo Banana Muffins Recipe

This recipe should make about 5-10 muffins

paleo-banana-muffins-recipe

 

What you’ll need:

  • Almond flour: 1.5 cups
  • Baking soda: half a teaspoon
  • Baking powder (You could experiment with leaving this out): also half a teaspoon
  • Flaxseed:  2 tablespoons
  • Ground Cinnamon: 1 teaspoon
  • Bananas: At least two ripe bananas
  • Eggs: 2
  • Salt: a pinch
  • Nutmeg: a pinch too!
  • Honey: 1 tablespoon
  • Olive oil: 1 tablespoon
  • Vanilla extract: half a teaspoon
  • Walnuts: about half a cup should be good. Substitute in any other nuts if you like!

How to bake:

  • Mix almond flour, flaxseed, cinnamon, baking soda, the baking powder, nutmeg and salt
  • Mix the bananas, honey, eggs, vanilla and olive oil in another bowl
  • Combine the wet and dry ingredients and mix until the mixture is smooth
  • Gently put some of the mixture into each baking cup or into each hole in your baking tray. Don’t fill up the holes as the mixture will rise somewhat when it is being baked.
  • Bake the muffins for around 25 minutes and check to see if they are cooked correctly
  • Remove the muffins when they are cooked all the way through. An easy way to check this is to use a toothpick and make sure that the muffin is dry the whole way through
  • Put the muffins somewhere to cool for around 15 minutes
  • EAT!

Paleo Blueberry Muffins Recipe

Makes around 8 muffins

paleo-blueberry-muffins-recipe

What you’ll need:

  • Almond flour: 1 cup
  • Almond butter: 1 cup
  • Eggs: 3
  • Honey: Half a cup
  • Coconut: Must be unsweetened for obvious reasons, no sugar! About a third of a cup is good!
  • Coconut oil: Melted and about a third of a cup is fine
  • Baking soda: Half a teaspoon
  • Baking powder: Half a teaspoon
  • Salt: A pinch
  • Cinnamon: Also a pinch!
  • Blueberries: Should be fresh! About half a cup

How to bake:

  • Make sure your oven is preheated to around 350 degrees Fahrenheit.
  • Mix everything together in a bowl until smooth! Add the dry ingredients after first mixing all the wet ingredients together.
  • Put the mixture into your baking tray/holder of choice.
  • Bake for about 20 minutes. The muffins will rise!
  • Remove and allow to cool.
  • Enjoy!

 

Paleo Pumpkin Muffins Recipe

Makes around 15 muffins

paleo-pumpkin-muffins-recipe

What you’ll need:

  • Coconut flour: Half a cup
  • Baking powder: Half teaspoon
  • Baking soda: Half teaspoon
  • Cinnamon: Two tablespoons (Ground)
  • Nutmeg: Half a teaspoon (Ground)
  • Ginger: Half a teaspoon (Powder)
  • Cloves: A quarter teaspoon (Ground)
  • Salt: Half a teaspoon
  • Canned Pumpkin: One cup
  • Eggs: Four
  • Honey: Quarter cup
  • Olive oil: Two to three tablespoons
  • Vanilla extract: One tablespoon
  • Pumpkin seeds: Just to put on top!

How to bake:

  • Make sure the oven is preheated to around 400 degrees Fahrenheit.
  • Combine the dry ingredients and then pour in/mix in the wet ingredients, keep mixing until as smooth as possible!
  • Fill your muffin tray/cups about three quarters of the way as the mixture will rise somewhat.
  • Cook for around 20 minutes.
  • Leave to cool, and then eat and enjoy!

So there are three great paleo muffin recipes, my personal favourite is likely to be the banana or the blueberry, although when I try make them I’ll have to see, I have a suspicion that the pumpkin muffin recipe is going to surprise me! Hopefully I’ll be able to try them this weekend.

Let me know how these paleo muffin recipes work out for you!

Paleo Cookbooks: Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle

I love primal and paleo cookbooks. What caught my eye on this currently un-realesed cookbook was how in the titlePractical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle‘, the author, Diane Sanfilippo, speaks about customising. 

The term “customising” really resonates with me, as I like to make things work for me. There is little point in approaching something without a prospect of making that something individualised and customised to my specific tastes and requirements. In this case that would be specific needs within my diet and lifestyle. Remember that you can personalise your diet right down to what specific nutrients you are getting from the foods you are eating.

About the author of Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle

Diane Sanfilippo is regarded as being one of the easiest to read voices in the paleo diet community, and is recommended by medical practitioners to their patients for aid to various nutrition-based health issues. Diane is known for being a clear and positive energy when communicating on and giving advice about the paleo diet and what it means to eat for the body. She appears to be completely focused on helping people achieve optimum health in their lives, and encourages people to perform at their maximum.

She holds a Bachelor of Science from Syracuse University and is also a qualified nutrition consultant. She has particular knowledge in sugar level management and how certain foods affect the digestive processes in the body. Dian owns and runs her own blog, balancedbites.com and offers advice in podcasts which she publishes weekly.

Overall, this looks to be a great addition to the paleo diet movement and I am certainly going to be buying myself a copy of her hardcopy when it becomes available to purchase.

If you are interested in pre-ordering the book, click here!

Keep well,

Andrew

Paleo Fish Recipes: Fish Provencal

Chicken Provencal is a traditional French comfort food, this variation, fish Provenal takes an old classic, and swaps the chicken for fish, while still retaining the large quantities of vegetables in a rich a tomato base. If you are a fan of tomato and high protein, low carb recipes then you will certainly enjoy the below paleo fish recipe!

Fish is a high protein food that is naturally low in fat and can be used in a multitude of delicious meals. It’s a really great way to boost your protein intake without worrying about an increase in your fat intake. Certain fish are rich in Omega 3, so using these fish in this dish is a great way to introduce this powerful brain food into your diet. The top 5 Omega 3 rich fishes are; Salmon, Mackerel, Smelt, Shad and Sardines. For a more mild flavour, white fishes such as Hake can be used.

This meal is also a great meal that can be made in advance, and portioned out for paleo work lunches or pre prepared paleo dinners.

This paleo fish Provencal recipe makes enough for 4 to 6 people

Ingredients

  • 750g Fillet of fish
  • 100g bacon
  • 2 x tins of tomato and onion mix
  • Courgettes
  • Asparagus
  • Broccoli
  • 1 red pepper
  • 1 onion
  • 2 garlic cloves finely chopped
  • Mushrooms
  • 10 – 15 black olives
  • 3 tablespoons of olive oil
  • Mediterranean herbs
  • pepper and salt to taste

How to prepare:

  • Cut fish into cubes
  • Chop vegetables to your desired size

How to cook:

  • Add the oil in a large pan and fry the bacon, red pepper and onions and saute for few minutes, then add the tinned tomato
  • Place all the cooked ingredients, the fish and other ingredients into a dish that is ovenproof
  • Pre-heat oven to 180degrees C
  • Bake for 30 – 45 minutes

paleo-fish-recipes-paleomunch.com

Let us know if you enjoy this recipe, and if you are a fan of fish stay tuned for future fish recipes at paleomunch!

Keep well!

Paleo Granola Bars

Granola bars are usually packed in your backpack when you go hiking and need a snack to keep your body going and your hunger at bay. Unfortunately, these delicious bars aren’t paleo and usually contain grains and weird preservatives. Paleo granola bars then need to be void of grains and anything that wouldn’t work in the paleo diet.

For the most part, these grains are replaced by nuts and seeds, where the “normal” supermarket variety granola bars are full of grains and things like oats and rice. While they contain fruit and nuts, they also contain  heaps of sugar.  

So how do we make delicious paleo granola bars that are good enough for kids to eat and easy enough to take on a hike or mountain bike ride?

Lets see!

paleo-granola-paleomunch.com

Super Nut Based Paleo Granola Bars

These bars are pretty easy to make if you have all the ingredients lying around. There is actually a good chance you might if you do lots of paleo cooking!

What you’ll need:

  • Depending on the quantity you want to make, around 2.5 cups of nuts
  • Dried fruit
  • Shredded coconut, about the same amount as the nuts you use
  • Coconut oil, around a quarter cup will work fine
  • You can add honey for sweetness, try half a cup to start with
  • Add a little bit of salt
  • A touch of vanilla

How to prepare:

  • Crush or cut up the nuts and seeds and throw them into a bowl
  • Depending on what kind of texture you want in your paleo granola bars, break up half of the nuts and seeds pretty roughly and use a food processor to make the remaining nuts and seeds a little finer
  • Add fruit into the bowl along with the dried coconut

How to cook:

  • Use a pan on the stove to cook the honey, vanilla, oil, salt and cinnamon(if you like). Just keep cooking at a medium heat until some bubbles start forming
  • Pour the mixture(which by now should be smelling awesome!) over the nut and fruit mixture
  • Stir the mixture making sure that everything it’s all blended properly
  • Press the mixture into a baking tray lined with wax paper. Make sure the mixture is compacted properly
  • Let the mixture cool for around 3 hours and then cut it up into bar sized portions

Once you have all the bars cut out, you can package them however you’d like. Perhaps keep it simple and use some kids school lunch bags?  

Because of the relatively large amount of calories present in this recipe due to the nuts, you might want to limit the size of bars if they are intended for your kids. If you are planning on using them for a hiking or high intensity exercise snack like mountain biking, make them however big you want!

They should keep pretty well too, so make a lot and keep them in your bag at work!

Keep well,
Andrew

The Caveman Diet Series Episode 1: How To Eat Like A Modern Caveman In A Modern World

First and foremost, is there a  difference  between the cavemen diet and the paleo diet?

In short, no there isn’t, at least not to me. While I think that there may actually be many different “versions” of the paleo diet and what it aims to achieve, there really is only one main channel of knowledge that contributes to you ultimately living and eating according to it’s philosophies.

Philosophies?  Yes… In case you haven’t realised, a diet is near completely based on your psychological ability to handle it’s requirements and laws. Basically, if you can’t decipher a diet’s syntax (set of rules), then you are either being taught the diet by someone who doesn’t fully internalise the diet and it’s psychological requirements, or the diet is of  weak principles.  

Having said that, this article series isn’t necessarily aimed at teaching you what the caveman diet or the paleo diet is all about, but rather it is aimed at providing you with some solutions to problems a  modern day caveman may encounter when interacting with the world and the people in it. This includes people at work and home alike.

The Caveman Diet: Where To Eat

So the first thing you may ask is where to eat as a caveman. This will largely be determined by what sort of food  you enjoy.  If you like meats, eat at steak houses or restaurants which serve a  variety  of meats and are known for offering options like vegetables and salads. I’ve learnt that depending on the establishment, the  concept  of a salad is very different. Ideally, you should get your salad without any weird additions to it, like crutons or salad dressing. This is actually pretty difficult to achieve, as you have to  specifically ask to not have either of those added.  

I’ve also found that eating out at places like family restaurants where burgers, schnitzels and battered foods are the staple order is next to impossible. Places like these generally only offer meals that will  take your paleo principles and shove them in your face.  The menu’s here only offer foods which are encrusted with grains and generally terrible foods cooked in less than ideal ways.  Leave the family vibe restaurants for unhealthy people who will  inevitably  breed unhealthy kids.

The exception to this rule are places which are a little off the grid, such as destination restaurants, you know, the kind that has pools and jungle gyms for the kids to play in and on. These generally offer great paleo OK meals such as lamb and vegetable stews and eisbein  etc.  While you may find yourself having to travel a bit to find these places, the food they serve will at least be good to eat!

How to deal with friends and family chosen venues?

This is a little tricky, because you naturally are obliged to go where they choose. In an ideal world, there would be a great menu with awesome food choices at all of these places, but sadly the world encourages generally terrible eating habits. Most people aren’t aware of what a good diet is,  remember that.  So in some cases you might actually have to  defend your caveman diet  menu choices, and in other, easier scenarios you might actually teach some people about good nutrition.

In general, you can find something to eat on most menus, and where there are some sticky points to every dish, you can ask for those no-no foods to not be included in the meal. This may come across to others as you being a fussy person, and in reality you are because well,  the paleo diet is fussy, so choose simple meals with easy to leave out ingredients.

the-caveman-diet-family-death-food.
Some typical paleo destroying family restaurant food.

Dealing with your parent’s or family’s own cooking

This is tricky, and in the past I’ve actually broken code and  just eaten whatever they have made.  This is always going to be a sticky issue, unless you have a chilled out family that doesn’t mind you saying no to what they have made for you.

the-caveman-diet-family-pasta
Some typical family pasta. Pasta is impossible for the paleo diet to cater for!

As the image above describes, pasta will more than likely be enemy number 1. This is difficult to deal with at the best of times, and will probably you require you to cite gluten intolerance in order to not hurt any feelings.

Strategies that might make it easier for you to stick to the caveman diet in a modern world:

  • Eat before you go to someones house who you know  doesn’t eat well or eat paleo
  • Order salads at restaurants or meals with obvious vegetable content
  • Cook for yourself and your family and teach them about what it means to eat for the body
  • Try and enjoy the experimentation with foods

As with all my articles, the ideas I express are completely from my own experience and you might have some better ones! If so, feel free to comment and share!

Keep strong!

Andrew

Paleo Breakfast Recipes Roundup

So I’ve made a few posts on paleo breakfast recipes, so I thought I’d make a roundup post as part of easy reading for you, the reader.

 Paleo Breakfast Recipes!

Quick Paleo Breakfast

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A simple breakfast consisting of eggs and leftover vegetables. I eat this meal often and it serves well when you  plan on  exercising.

Paleo Breakfast Pancakes

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Who knew pancakes could be paleo? Well, they can, and they are delicious! Here is a small collection of pancake recipes that work well with few ingredients.

Paleo Breakfast, Lunch and Dinner Recipes

While I don’t have any photos here, the recipes are great and are some that I eat pretty often!

 

Stuffed Pork Chop Recipes: 3 To Try!

If you’ve been reading PaleoMunch for a while you’ll certainly have noticed that I absolutely  love  pork. It is a very underated meat that seems to get slapped by people as being unclean and requiring a lot of cooking. I enjoy pork when it’s cooked to be really juicy and tender, and I generally go for pork fillet or tenderloin to get it. However, nothing can beat a good few stuffed pork chop recipes cooked  paleo style  with some fresh vegetables.

I first experimented with stuffing meat cuts with chicken, and that subsequently spread to me trying out pork and beef cuts as well. The trick with pork is to get a  thick cut chop, and make a  small incision for stuffing it. The actual stuffing can usually be achieved with one finger only. Easy!

stuffed-pork-chop-recipes

Stuffed Pork Chop Recipes!

Onion, Garlic and Mushroom Stuffed Pork Chops

Onion, garlic and mushrooms go  so  well together. Check out this awesome recipe, serve on a bed of  cauliflower  mash or at a push sweet  potato  mash.

What you’ll need:

  • 2  thick  cut pork chops (at least an inch,  preferably  1.5inches thick!)
  • Onions
  • Mushrooms
  • Garlic
  • Salt & spices for the chops

How to  prepare:

  • Dice the onions and mushrooms pretty small
  • Boil the cauliflower/sweet potato
  • Cut a small slit in the side of the pork chop, sometimes you can get away with cutting the slit  on the bone side of the chop.  Otherwise just cut into the actual meat part of it. Push your finger into the meat of the chop and wiggle it around to make some room. Be careful to not tear through the top or bottom of the chop.

How to cook the stuffing:

  • Heat up a pan to a medium heat and pour your choice of oil into it
  • Add the onions and cook until  translucent
  • Add the mushrooms and cook until its  almost  ready and add the garlic

How to cook the pork chops:

  • Stuff the pork chops  liberally  with the stuffing, even if it pops out of the chop it’s OK
  • Drizzle the chops with olive oil or the oil of your choice
  • Salt the chops, this is important. For some reason salt is magical on pork
  • Cook at a medium heat in the oven. It’s important, especially with thick meats to cook them slowly. Because pork actually really isn’t that great raw, you should cook the chops until they are cooked all the way through

Serve and enjoy!

Note: Simply apply the top methods where appropriate with the following other stuffed pork chop recipes!

Spinach and Butternute Stuffed Pork Chops

What you’ll need:

  • Obviously the pork chops
  • Spinach leaves, I like baby spinach
  • Butternut cubes

How to prepare:

  • Make sure the butternut is pre-cooked and cut small enough to mash or be pushed into the pork chop easily

How to cook:

  • Stuff the pork chops with the spinach and butternut. This is up to you, I had to sort of mash up the butternut a bit to get it into the chops
  • Drizzle the pork chops with oil and salt
  • Cook on medium to low heat in the oven
  • Remove when properly cooked

Enjoy! This is probably my  favorite  recipe here…!

Sun-dried Tomato and Olive Stuffed Pork Chops

What you’ll need:

  • Olives
  • Sundried  tomatoes
  • Again, awesome, fat pork chops

How to prepare:

  • Mix the olives (de-seed if necessary) and the  sun-dried  tomatoes
  • Stuff the pork chops to the brim. I absolutely love the  flavor  the combination of olives and  sun-dried  tomatoes
  • Drizzle the chops with olive oil and of course, add the salt

How to cook:

  • Put the chops in the oven on a medium heat and cook slowly until delicious and juicy

Serve on a bed of vegetables and if you like, with a glass of red wine. Delicious.

And there you have three simple stuffed pork chop recipes. I love pork and pork chops are easy and great to serve for parties or guests because they are easy to cater for numbers wise.

If you are interested in getting into the paleo diet step by step, check out the 7 Step Paleo Diet Fast Track Guide, it’s free when you subscribe!

Keep well,
Andrew

How I Discovered The Paleolithic Diet

I’ve written quite a few articles on the efficacy of the paleo or paleolithic diet now, and while I can talk about what the diet has done for me and my life, I’m sure you may be curious as to  how I discovered it.  

Truth be told, I have always been interested in nutrition. The “discovery”  of the paleolithic diet wasn’t really a discovery per say. I didn’t stumble upon it in a moment of awesome clarity. No, it was more of a progression in my own interest of the human body and how nutrition affects the body.

I found that the simpler the food I ate, the better my body functioned. I read a whole bunch of  diet fads,  such as those which encourage the  eating of grains, legumes and carbohydrates.  Note that one of the originators of this sort of eating, including the advocating  of carbo-loading professor, Tim Noakes. He publically announced that all of his research into the benefits of carbohydrates in the body  was wrong.  Yup, he announced that he was incorrect, and that the better diet was that of an age old diet which was based on  low carb, high protein foods.

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Click here for a list of Tim Noakes’s books. I highly recommend their reading,  he really is a forethinker and a man of great wisdom. He has also worked with  Timothy Ferris,  who I learned a great deal from in using your own body as your own example. Click here for an article on Tim Ferris and Tim Noakes.

This fascinated me. How could an author and name of such caliber in the diet world revoke what he had taught for so long? Well, simple, he is a scientist, and  scientists  try to prove themselves incorrect.  Amazing, I thought. He now supported the basic principles of what makes up the paleo or paleolithic diet. While he wasn’t the diet’s originator by any shot, he certainly brought the paleo  style  of eating to the public.

What is paleolithic nutrition?

Simple, it is the same as the paleo diet, the very one I love so dearly. The basic principle is that you eat as though you are a caveman, ultimately only eating very simple foods and keeping carbohydrates to a minimum, while increasing your intake of proteins and fats. This works because your  body works differently to what the “norm” wishes you to believe about nutrition.  

For one,  bread is not healthy.  This was a big step for me, though thinking back in  hindsight  now, it really makes such sense, and the  positive effect    I’ve experienced after removing bread and grains from my diet has been amazing.

Grains are not good.  Whole grain “health” meals? Nope, not healthy. Grains  swell the intestines,  and so they actually cause damage to the body. How about that, something thought to be and  promoted to be healthy,  is in fact bad for you.

Animal fats are the devil,  nope wrong again. Why? Because your body  knows how to use fats.  Obviously excess is a bad idea here, and eating lean is eating mean! Having said that, because of the sheer amount of balance you will be aiming for when perfecting your paleolithic diet, you won’t need to worry about ingesting  too much fat  at all. Eat marbled steak and chicken skin, it’s good for you.

How I Actually Got Interested In Paleolithic Food

I read about lots of nutrition advice online, and I heard the term “paleo diet” thrown around a few times. I didn’t know what it was or what sort of eating regime it promoted, all I knew is that it had been repeated more than once in the circle of people online that I follow, and so, by methods of deduction, I deemed it is probably relative to my own interests. Boy, was I right.

The paleo diet was real, and the focus on the old paleolithic nutrition or diet of our ancestors fascinated the curiosity of my  old-school genetic makeup.  I like the idea of eating in the most efficient way possible. I found that similarity with Tim Ferriss, he is efficiency personified, and aims to make everything in his life as effective as possible while requiring the least effort. He wasn’t the beginning for me however.

The beginning of my journey into the paleolithic diet began with  Mark Sisson from MarksDailyApple.com.

The man is an amazing athlete, having run many marathons and remaining incredibly physically active well into his 50’s. He eats and writes about what it takes to eat for the body with as much variation and effectiveness as possible. Mark’s recommendations on what constitutes good paleolithic food are essential, and like Tim Noakes and Tim Ferriss,  I highly recommend his books and diet guides.  

Click here for a list of Mark Sisson’s books.  

That’s really where my interest, or rather, my  understanding of the paleolithic diet began.  I knew I’d found something significant when my body started responding immediately. While I have written on how effective the paleo diet has been for me,  I hadn’t yet written on how I actually discovered the diet that I base all my eating on, until now.

I hope you’ve enjoyed my article,

And as always,

Keep well,
Andrew.

PS: Why not subscribe and get my 7 Step Paleo Diet Fast Track Guide FREE? In it I describe how you can make the necessary changes in your diet to promote healthy, paleolithic eating,  you’ll feel and see the benefits immediately.

Paleo High Protein Low Carb Recipes: Breakfast, Lunch and Dinner

I bet you’ve heard all the talk about what makes up a high protein, low carbohydrate diet on the Internet and in books. While there may be much  confusion  about what makes a healthy diet, and how a high protein diet may be unhealthy, there is equal evidence that supports why a high protein diet  is healthy.  

For one, if you are eating according the paleo diet, you are for the most part eating a high protein, low carbohydrate diet. The nature of the diet is that because you are eating unrefined, non processed foods, there  will be a low amount of carbohydrates.  This is a  normal way of eating.  

With reference to the way we as humans used to eat when we were rocking it out in caves, fighting for our food and eating what we could find. We would have had access to meats and vegetables for the most part, with seasonal fruits and other foods like nuts every now and then. We most certainly would not have eaten rice or grains and grain products like bread. This is the confusion I think that affects many opinions on what a healthy diet should be. Media and in fact most of the world still thinks that bread is a “healthy” food. You, obviously have your doubts. And you should. Read my other post on what grains do the body by clicking here.  

So, onward with some high protein, low  carbohydrate recipe  goodness.

High Protein Low Carb Breakfast Recipe:

This is my all time favourite breakfast. In fact, I recently went cycling and ate the following diet before I went. Wow, what a supporting meal. Calorie dense and low carb with super high protein, it’s a winner.

Three Egg, Vegetable and Steak Frittata

What you’ll need/what I used:

I’m big on using leftovers to make as many meals as possible. So the ingredients mentioned here were readily available and pre-cooked.

  • Three eggs. Don’t be afraid of eggs. If you are worried, remove one and only use two to make the mixture.
  • Steak: I had some from the previous evening’s meal. This worked great after I chopped it up into steak fingers.
  • Vegetables. I had some steamed veggies from the previous evening’s meal. Just throw them into the egg and steak mixture.

How to prepare:

  • Just mix all the ingredients up in a bowl.

How to cook:

  • Medium heat stove in a pan. You can cover it with a pot lid to speed up the cooking process.
  • By cooking on a low heat you’ll make sure it doesn’t burn.

Serve on a plate or if you don’t mind it, eat right out of the pan. One less thing to clean up! Check out my previous post on this meal!

 

high-protein-low-carb-recipes-frittata

 

High Protein Low Carb Lunch Recipe:

I love salads, and it just so happens that they fit right into the context of this post.

What you’ll need:

  • Chicken breasts
  • Thai sweet chili sauce
  • Cos lettuce
  • Tomatoes/cherry tomatoes
  • Cucumber
  • Mushrooms
  • Black pepper

How to prepare/cook:

  • Cook the chicken breasts on a griddle pan or in the oven after soaking them quite heavily in the thai sweet chili sauce.
  • Prepare a bed of cos lettuce, chopped tomatoes or whole cherry  tomatoes, and either julienne the cucumber or make rings, whatever you like.
  • Break the mushrooms up over the leaves or just cut them up.
  • Once the chicken has been cooked, cut it up into medallions and toss with the salad. Sprinkle black pepper where needed.
  • For something different, add some nuts to the meal!

I like this meal for lunch because it’s light and easy to eat. I like one-bowl foods, that is, meals which are contained in a single bowl.

high-protien-low-carb-recipes-chicken-salad

High Protein Low Carb Dinner Recipe:

Soup is awesome, and chicken soup is possibly the best all round soup there is. It’s delicious, light, and has heaps of nutrition in it. Chicken soup is for the soul!

What you’ll need:

The beauty of this message is its simplicity. Best enjoyed with something crunchy, perhaps try some nuts? I love nuts!

  • Chicken: Any sort really, a whole chicken gives you more variety of meat, and also you get to eat some crunchy skin. Delicious, better still, why not roast your own first?
  • Broccoli, a whole head will do.
  • Celery.
  • Spring onions.
  • Mushrooms.
  • Water.

How to prepare:

  • Pre-cook the chicken and pull it apart.
  • Cut up the vegetables so that they are bite size.

How to cook:

  • Boil the water, add the celery and spring onions.
  • After around 2 minutes, add the broccoli and the mushrooms.
  • After a further 5 minutes, add the chicken, and leave it to brew in all it’s juices.
  • Add some salt and black pepper to the whole mix.
Serve hot in a bowl. It’s really a simple and delicate flavour, it’s delicious and the amount of water you choose to add will determine how  thick  the soup is. I like mine pretty thick.
So there is another day’s worth of paleo recipes for you add to your lifestyle of great, healthy grain free paleo living. I hope you can apply these high protein low carb recipes to your life often!
Keep well,
Live strong,
Andrew.