Paleo Meal Plans

The Paleo diet is one of the most effective, so far, in being able to include natural ingredients in the paleo meals. It is a hit among the health buffs, though some believe that a modified paleo diet is better. In the aspect of fitness, the paleo diet sees to it that every nutrient shall have equal apportionment; though some of the important nutrients were eliminated, namely carbohydrates and fibre. Then again, the benefits still outweighs the risks.

The Paleo diet is one of the most effective, so far, in being able to include natural ingredients in the paleo meals. It is a hit among the health buffs, though some believe that a modified paleo diet is better. In the aspect of fitness, the paleo diet sees to it that every nutrient shall have equal apportionment; though some of the important nutrients were eliminated, namely carbohydrates and fibre. Then again, the benefits still outweighs the risks.

Meals

The paleo plan provides for 4 meals a day, every single day. The main focus is in being able to provide meals that are easy to prepare and can be readily available within a few minutes without having to compromise the quality. The weekday meals are usually made up of recurring items to make it easier for participants to prepare their food, and won’t necessarily need to think of new recipes each time they enter the kitchen.

Preparation Days

Sundays are generally recommended as pre-cooking as well as ingredient-preparation days for items that will have to be used throughout the week. Always look at your schedule before subjecting yourself to any planning. If your off days fall on weekends, then you may stick with the Sunday plan. Otherwise, you will have to tailor it according to what will effectively work for you.

Though the food in paleo diet seems so simple and easy to prepare, it will get boring as time goes by if you keep having the same menu over and over again. So, you need to explore the different ways on how to excite your palate at the mere sight of the food prepared in paleo style. There are a lot of food choices to choose from in paleo. The secret, however, still lies in your hand, whether you would have it as food-tastic as it ought to be.

Shopping List

Before doing any shopping, you have to make sure to check your pantry first. You don’t need to buy everything that’s on the list, especially if you already have them in your house like those with long shelf life such as honey and frozen berries. Or if you already have half a dozen eggs in your house, you know you only need to get six to complete the 12 required in the plan. Simple things like that should be taken into consideration to ensure practicality.

Number of people

The plan is generally designed for two individuals involved in the paleo diet. The recipes as well as the shopping list provide guidance with regard to what two average people normally eat. You may, however, make necessary adjustments according to your own specific needs.

Leftovers

Some dinners in the plan are designed to have leftovers for later in the week, so unless otherwise implied, all recipes will be enough for leftovers without alterations or modifications. In instances when a recipe is just enough for two servings, you will be notified to double the preparation in order to have leftovers. Primarily, all the items in the shopping will be appropriate for the amount of food you will need.

Want to find out more about Paleo Meal Plans, then visit Chris Perkins’s site on how to choose the best Paleo Menu for your needs.

How The “Paleo For Life” Philosophy Has Worked For Me So Far

I have always been aware of food and what constitutes a healthy and complete meal, where in my teens I began to study to nutrition. I thought of learning as a way of mastering another part of my life. I began by reading about nutrition and what was actually in  food.

Food, I learned, was an incredibly complex stuff. It had lots of different components and many, many variables. However, I learned that the simpler the food, the better it was for you. This ultimately led me to the Paleo diet, which I have adopted as my eating for the body  philosophy. I redesigned my entire eating idea around simple food which could have been gathered by our long passed ancestors.

Because of the almost overnight  adoption of the diet, I encountered some very specific happenings with my body. For the most part, these issues were related to the sudden decrease in carbohydrates.

For the first two weeks of the paleo diet adoption phase, I experienced quite drastic energy level fluctuations. This was due to the decrease in overall carbohydrate consumption. My body was learning that it’s primary source of carbs had changed, and so I was in a carbohydrate slump.  

This was only temporary though, as my body soon learned to expect carbohydrates from the large volumes of vegetables I was now eating. While I stuck to the paleo diet for the most part, I sometimes felt the need to introduce some legumes, such as beans and lentils into my meals. This made a massive difference to me physically, as because I exercise regularly, I was in an almost constant caloric deficit. This was not good, thankfully, the new twist on the paleo diet allowed for caloric boosts which would often power me through the day, and then keep me going right into my exercise.

What physical changes have I noticed while being on the paleo diet?

I noticed that almost immediately  after adopting the diet, I started to lose weight. I am around 6ft 3 and weigh in the region of 200 pounds. I have relatively low muscle mass because of always doing cardio based workouts, but at the the start of the diet I had a high amount of body fat.

That fat was specifically located on my stomach and legs, one of the most common fat storage areas on men. I noticed that a combination of a low-carbohydrate diet  and an exercise like cycling, my legs were stripped of pretty much all their fat. If I had to estimate, I would say that I dropped around 4-7% body fat in my first month.

That was easy easy fat loss, and I continue to passively lose fat while enjoying eating large amounts of food. There is a  psychological  element here I’ll explore later on in this short article. I continued to lose fat around my legs, hips and stomach. While I still haven’t lost all the fat on my stomach, I have decreased my fat percentage from around 28% to around 18%.

Remember, most of this fat loss is achieved by doing no exercise at all.  

That is the psychological element I was referring to earlier. You can eat as much good, paleo food as you want, and still you wont put on fat. You’ll just keep stripping fat because for the most part, humans don’t really need carbohydrates as much as we think, or as much as we are TOLD we do.  

Don’t listen to what you have been told constitutes a healthy diet. Anything white, or anything that could be white should not be eaten. Bar eggs, cauliflower and white food on binge days. Binge days? Yup Take a read through my other article about adopting a paleo lifestyle.

While the paleo diet and the subsequent paleo lifestyle have changed my life, I wanted to keep this article relatively brief, I’ll chat about the other changes in some subsequent, follow up articles, or perhaps I’ll make them a series.

Keep well,
Andrew

 

The Paleo Diet Lifestyle

Living according to the paleo blueprint, or according to Mark Sisson, the “Primal Blueprint”, is about adopting a set of rules and regulations with regard to what you eat. Although that is an over-simplified analysis of what it actually means to be paleo, the paradigm ultimately begins and ends with what you eat.

Basically, the way normal people eat is completely wrong and unhealthy. For example, when last did you hear someone say something like, “Let’s buy some healthy bread”, or “Don’t worry, I drink low fat milk”.

Both of these statements are completely incorrect. Breads contain grains and milk is a dairy product. Both of these foods are  unacceptable, bar the one-day a week  caloric  binge you should be undertaking, that is however for another article entirely.

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Foods  Unacceptable  According To The Paleo Foods List

  • Refined sugars (Read pretty much all sugars)
  • All grains:  Yup, that means ALL bread and specifically anything that contains gluten. A note here, corn is a grain. I find this to be a sticky point for me as I enjoy a breakfast meal which is fairly nutritious and incredibly convenient. I have made steps to completely remove corn from my diet though.
  • General starch: Avoid things like potatoes and in general, any white food, or any food which could be white. This includes flour, rice and as mentioned, potatoes. Potatoes are really just a bad food. You can however eat sweet potatoes, some say no to this choice, but if you are following a relatively strict paleo for life  ideology it won’t be a problem avoiding starch at all.
  • Legumes: According to strict paleo law, legumes aren’t allowed because they have to be cooked in order to be eaten. This obviously goes against what a super old school burly caveman would have been capable of. Having said that though, legumes can be included to maintain a sufficient amount of calories in your diet. I eat legumes to ensure I get enough caloric density in my meals.
  • Dairy products:  Milk would have been fairly hard to come by for old Ugg the caveman. He’d have had to either have killed the animal providing the milk or he’d have to have caught and cared for it like the modern day cow. My recommendation here would be to avoid milk where possible and eat foods such as butter and ice-cream sparingly. Butter, interestingly enough, can be used to lower the GI of food that inherently has a high GI.
  • Processed meats: This includes any meat which has been overly processed. Meat like polony and vienna sausages are a no-no. This shouldn’t take much convincing as polony is pretty disgusting anyway.
  • Some oils: Avoid oils like corn oil and rice bran oil. You can cook with things like bacon fat and olive oil. Olive oil should be used wisely though as it has a lower burning point than other more common oils such as sunflower oil, for example.

Foods Acceptable According To The Paleo Foods List

  • Meats and eggs: Mark Sisson says you should get eggs wherever possible. I agree with this completely, and the whole cholesterol issue surrounding eggs is not accurate. The quantity and quality of nutrients in a single chicken’s egg is worth and cholesterol knock you might receive from overeating on eggs. Eggs also boost testosterone. FIsh are great for the paleo for life long term vision. Make fish part of your eating routine. You can eat meats with a relatively high fat content, as animal fats are good for the body, and because of the generally low carbohydrate intake on the paleo diet, fats are utilised for uses other than just adding body fat for later use.
  • Vegetables: Load up on veggies like broccoli and spinach. Both contain heaps of good nutrients and spinach covers multiple nutrient columns where it ranks in the top 5 of all foods. A great breakfast in fact is spinach and eggs together.
  • Fruits: I have oral allergy syndrome, which is partly why I started embracing paleo for life in the first case. Timothy Ferriss states that fruits aren’t necessary, and honestly I’d have to agree as fructose isn’t that great for your body. Enjoy fruits, but perhaps include them in your weekly caloric binge day only.
  • Nuts and seeds: Watch out here, while nuts are on the accepted paleo foods list, it is a common mistake for new adopters to over do it on the nut eating. Nuts are full of nutrients, but are also high in fat, and contain compounds which retard certain bodily functions. Eat nuts, but no more than a handful or two every day perhaps.
  • Liquids: Water, litres and litres of water is good. Water is essential for many bodily processes and organs like your liver require a certain minimum level of hydration to operate effectively.
While the lists above are brief, they can guide you in the right direction should you wish to enhance how you are eating at the moment, or if you are interested in what actually makes the paleo diet paleo. I can honestly recommend adopting the paleo for life philosophy, as it is effective and will keep you feeling great all the time. I would recommend a hard adoption, that is overnight. You might experience things such as carbohydrate lows while your body adjusts to the new low carbohydrate intake levels, but after two weeks or so you would have  equalised  and will have a hard time going back to eating a “regular” diet. Ironic that, as it is the modern day “regular” diet that is in fact irregular and incorrect.

 

Tips for adopting the “paleo for life” philosophy:

  • Start with a clear adoption plan: Start buying paleo foods  immediately, but plan to replace existing food types with their paleo food  equivalents  before hand. This will help you build a correlation between what is good and what isn’t as well as make it easier for you to pick foods off of a menu when out for dinner.
  • Have a cheat day: While this isn’t actually a cheat day, but rather an increased  calorie  cycle. Calorie cycling is used by body builders to encourage calorie efficiency. You can eat whatever you like for one day a week only. This calorie spike ironically may make you actually lose weight instead of gain weight, and that weight you may gain on the days following the cheat day is for the most part water retention.
  • Eat more eggs: Eggs are fantastic. Eat them whenever you can, obviously within reason though, you don’t want to rely only on eggs for your protein intake.
  • Get some good supplements: This will help to build the bigger picture of nutrition that is the paleo lifestyle. I take omega’s, green tea extract and multivitamins. Protein shakes are good, but make sure that they don’t contain substances like maltodextrin for sweetness.
  • Read: Read all of Mark Sisson’s and Timothy Ferriss’s work. Mark is a middle aged guy who knows plenty about paleo and primal lifestyles, and you’ll possibly learn the most from his website marksdailyapple.com than any other resource. Timothy focuses more on becoming an effective, best possible version of yourself. He teaches life changing techniques to change every aspect of your life for the better. His new book “The 4 Hour Body”  is amazing to say the least. His information on the benefits of certain foods to be included in your diet is worth purchasing the book alone.And that’s my article on the adoption of the “paleo for life” principle and philosophy. Ultimately, you have everything to gain from becoming a healthier person. You’ll sleep better, have better sex, and most importantly, be able to see and feel results  immediately. Get your caveman on!

If you would like to learn more information about how to live paleo, my 7 Step Paleo Fast Track Guide gives away plenty of information which I should be selling, for FREE.

Click here to get your free copy now!

Wishing you all the best in health,
Andrew.