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Paleo Diet Meal Plans

author image Mike Samuels
Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.
Paleo Diet Meal Plans
The Paleo diet consists of eating more like our ancestors. Photo Credit: Jupiterimages/ Images

The Paleo Diet, also known as the Caveman or Stone Age Diet, is based around the idea of eating like ancient humans did 10,000 years ago. Benefits to eating a paleo-style diet include eating more fruits and vegetables, as well as lowering your sugar and sodium intakes, although cutting out grains, beans and dairy can be risky, warns registered dietitian Jim White on the Eat Right website. The other issue is that this diet might be difficult to sustain. For this reason, it's important to have a solid meal plan in place when starting on a paleo plan.

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Building a Paleo Breakfast

Fresh fruit smoothies.
Fresh fruit smoothies. Photo Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images

If you're currently a fan of eggs first thing in the morning, you may not need to change your breakfast too much. Have eggs and bacon for breakfast, suggests the Ultimate Paleo Guide website. Ideally, the eggs should be free-range and you should look for good quality bacon with no additives and a low-sodium content. You can also have fresh fruit, or a fruit and veggie smoothie for breakfast. Include some mixed nuts or nut butter in your smoothie for additional protein. Alternatively, there are paleo-friendly pancake recipes that use almond milk, coconut flour and mashed banana to make the batter.

Paleo Lunch Lessons

Roasted chicken.
Roasted chicken. Photo Credit: Devonyu/iStock/Getty Images

As bread is not allowed on the Paleo Diet, your sandwiches will have to go, so vegetables will play a big role in your lunches. Include a protein source of either chicken, tuna, beef, scallops, bacon, eggs, mussels or pork in your lunch, accompanied by different veggies, recommends the Paleo Diet Lifestyle website. Combinations might include a roasted chicken and cherry tomato salad, a beef stir fry, a bacon, egg and tomato salad, or grilled pork chops with spinach. You can make these lunches in the evening and take them to work the next day.

Devising Paleo Dinners

Fresh fish.
Fresh fish. Photo Credit: Jupiterimages/ Images

No grains, no dairy, no beans and no processed foods are the main guidelines when preparing your evening meal. You might be able to keep some of your current dinners, but with a few alterations. Instead of pasta with your Bolognese sauce, use spaghetti squash. Use mashed cauliflower as a substitute for rice. If in doubt, stick with something simple like a grilled steak or piece of fish and plenty of vegetables.

Staying on Track with Snacks

Celery stick and peanut butter.
Celery stick and peanut butter. Photo Credit: Brian McEntire/iStock/Getty Images

If you're hungry between meals, you can have a snack. Acceptable snack choices include nuts, celery sticks, nut butters, boiled eggs, berries, raw vegetables and guacamole, according to a plan devised by coach Tyler Touchette of Caveman Strong. Remember that portion control still applies with the Paleo Diet, so monitor your serving sizes and food intake to ensure you're eating the right amounts for your body weight and goals. Always consult your doctor before changing your diet.

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