The Paleo Diet: A Detailed Beginner’s Guide + Recipes

First thing first let’s explain what is a paleo diet

Image by THE 5TH from Pixabay

A paleo diet is known as the primal diet, stone age diet, and the caveman diet. Because it is based on foods that our early ancestors used to eat.

Although it is nearly impossible to actually know what our ancestors used to eat in different parts of the world. Researchers believe their diet consisted of whole food. Furthermore, studies showed that this diet can promote health and lead to significant weight loss.

The paleo diet is one of the healthiest diets. It is focused on foods paleolithic ancestors supposedly consumed. Foods like vegetables, seafood, nuts, fruits, and meat. There are some important things you should know about the diet before starting to discuss it.

Most of the foods that we consume nowadays were not available during the paleolithic era. Thus, to adopt and understand the paleo diet better, you should understand which foods to eat and which ones to avoid.

Paleo diet Foods (Allowed)

Foods that are allowed when adopting the paleo diet lifestyle:

Vegetables: cucumber, spinach, zucchini, asparagus, shallot, onion, beets, sweet potatoes, carrots, pumpkin, cabbage, peppers, cilantro, celery, mushrooms, cauliflower, butternut squash garlic, avocado, eggplant, peppers, radish.


Nuts: “Moderate intake is recommended for weight loss”. Cashews, pecans, almonds, hazelnuts, macadamia nuts, walnuts, and pine nuts.


Oils: coconut oil, avocado oil, macadamia oil, and olive oil.


Healthy meats: pork chops, lamb rack, chops, bison rib eye, chicken wings, steak, ostrich, wild boar, turkey, goat, bacon, ground beef, rattlesnake, goose, clams, rabbit, reindeer, and kangaroo.


Fruits: raspberries, lime, oranges, blackberries, peaches, plums, tangerine, papaya, figs, lychee, watermelon, apples, pineapples, grapes, mango, avocado, lemon, strawberries, bananas, and blueberries. “Watch your fruit intake”


Seafood: sardines, tilapia, oysters, shark, sunfish, clams, salmon, trout, lobster, scallops, mackerel, Crayfish, halibut, swordfish, tuna, shrimp, crabs, and walleye.


Paleo Diet Foods (Not allowed)

Foods that are not allowed in a paleo diet:

Potatoes, Candy Processed foods, Refined vegetable oils, Legumes, Cereal grains, Dairy Refined, sugar Overly, salty foods.

Rules For Paleo Diet

The Paleo diet is paleolithic in nature, so, you should:

vegetables on paleo

Eat a lot of veggies since meat was not always available to the early man. plus, vegetables are super healthy and can improve your overall health.

Avoid Processed Foods and Dairy

You should avoid consuming any food that has an ingredients list of more than a single thing. The paleo diet highly discourages the ingestion of any processed food.

Healthy Meat

Your protein needs to remain as natural as possible. thus, only eat organic, opt for free-range, and natural meat. You can hunt the meat yourself if you want too, but you need to follow all laws and regulations.

Plus, most people nowadays don’t hunt their meat by themselves, so finding natural meat is your best option.

Workout at Home or at Gym

Do not forget to workout, especially if you trying to lose weight. Improving your health is not all about monitoring what you eat, but also need to exercise.


Paleo Breakfast Ideas

Sweet Potato Waffles

Servings: 2

Ingredients

  • ½ teaspoon of nutmeg
  • cup of almond milk
  • 2 tbsps of coconut flour
  • ½ teaspoon of salt
  • 2 eggs
  • 1 cup of almond flour
  • ½ tbsp of baking soda
  • 1 teaspoon teaspoon of cinnamon
  • 1 ½ teaspoons of vanilla
  • tbsps of maple syrup
  • 1 medium sweet potato cooked and skin removed
  • ½ tbsp

    of coconut oil

Instructions

  • Preheat the waffle iron
  • In a large bowl, mix all the dry ingredients. 3. In a separate medium bowl, whisk together all the other (wet) ingredients.
  • Pour the wet ingredients into the dry ingredients and mix until combined.
  • Pour the batter (since it will be thick, use a spatula to spread it out) onto the waffle iron and cook the batter in accordance with your waffle manual.

Shakshuka

Servings: 3

Ingredients

  • 2 tins of tomatoes chopped
  • 2 teaspoons of smoked paprika
  • 6 eggs
  • 1 pinch of saffron
  • 2 red peppers cut into strips
  • Salt and black pepper
  • 1 onion finely diced
  • 1 tbsp of fennel seeds
  • 2 garlic cloves chopped
  • 1 tabsp olive oil extra virgin
  • coriander chopped

Instructions

  • Heat the oil up then add the fennel seeds and leave them to cook for a minute.
  • Add the garlic and onion and cook for 3 more minutes.
  • Add the pepper, tomatoes, salt, spices, and peppers and cook for 25 more minutes until the peppers become soft (add more water as you go).
  • . Make some small wells on the tomato sauce then drop in the eggs and cover. Cook for another 5 minutes until the egg whites are cooked. Serve with spinach.

Paleo Lunch Ideas

Paleo lasagna

Servings: 5

Ingredients

For lasagna layers:

  • 1 large eggplant sliced into 1 cm-thick disk
  • 2 teaspoons of ghee
  • 2 cups of baby spinach leaves
  • 2-3 tbsps of grated parmesan cheese optional
  • 1 ½ cups of ricotta cheese optional
  • 3 zucchini sliced
  • 5-6 mushrooms sliced
  • 1 large parsnip peeled and sliced
  • cherry tomatoes to garnish
  • ½ cup of torn fresh basil leaves
  • 1 teaspoon salt
  • 7 tbsps olive oil extra virgin

For tomato sauce and beef

  • 500 gram grass-fed beef mince
  • teaspoon of sweet paprika
  • 3 cups of tomato passata
  • 3 garlic cloves diced
  • teaspoon of black pepper
  • 1 teaspoon of ghee
  • 1 ¼ teaspoon of slat
  • cup of dry red wine
  • 1 onion diced
  • 2 tbsps olive oil extra virgin

Instructions

  • Preheat your oven to 355 degrees Fahrenheit.
  • In a deep lasagna tray, place a layer of parsnip slices, a little ghee, and pre-bake in the oven for 15 minutes. This helps soften the layer slightly before building up the rest of the layers. Set it aside.
  • To make the sauce, cook the onion with some salt for 5-8 minutes (until it is slightly caramelized) and heat 2 tablespoons of olive oil.
  • Using a potato masher or a spatula, stir and break the mince apart into small pieces since it tends to clump together during cooking. Cook until browned for 5-6 minutes.
  • To the cooking meat, add the following in the following order: red wine, pepper, salt, paprika, garlic, and fry for another 3-4 minutes. Add in the tomato passata, bring to a boil, turn down the heat to simmering temperature, and cook for 10 minutes.
  • Sprinkle sea salt on the eggplant slices and to draw out more juices, set aside for 10 minutes, rinse, and pat them dry. Reheat the oven back to 180 degrees Fahrenheit
  • Heat 1 tablespoon of ghee and 2 tablespoons of olive oil in a frying pan. Once hot, batch fries the eggplants for 2-3 minutes each side or until lightly golden browned. As you fry the eggplants, add more ghee and olive oil as needed. Set aside
  • Take out of the oven and layer the lasagna as follows: pre-cooked parsnips, ⅓ of tomato meat sauce, followed by eggplant slices, fresh basil leaves, then mushrooms, the meat sauce, spinach, zucchini, a drizzle of olive oil and some cracked black pepper.
  • Cook for 35-40 minutes at 180 degrees Fahrenheit. If you are using grated Parmesan cheese and ricotta, add the two ingredients atop the lasagna at the 20 minutes cooking time mark.
  • In the last 10-15 minutes, increase the cooking temperature to 200 degrees Fahrenheit.
  • Garnish with cherry tomatoes and fresh basil. 12. Serve with a side mixed salad.

Spicy Roast Chicken

Servings: 8

Ingredients

  • ¼ teaspoon of black pepper
  • ¼ teaspoon of dried oregano
  • teaspoon of cayenne pepper
  • ¼ teaspoon salt
  • ¼ teaspoon of paprika
  • 1 tbsp olive oil
  • ¼ teaspoon of dried basil
  • 1 3 pounds whole chicken

Instructions

  • Preheat your oven to 450 degrees Fahrenheit
  • Thoroughly rinse the chicken both inside and outside under cold running water then remove all the fat. Use paper towels to pat the chicken dry.
  • Place the chicken in a small baking pan and rub it with olive oil.
  • Mix the cayenne pepper, paprika, basil, oregano, salt, and pepper then sprinkle them over the chicken.
  • Roast the chicken in the preheated oven for 20 minutes. Lower the temperature to 400 degrees Fahrenheit and continue roasting for 40 more minutes to a minimum of an internal temperature of 165 degrees Fahrenheit.
  • Let the chicken cool for 10–15 minutes then serve with your favorite dippings and vegetables.

Paleo Dinner Recipes

Spaghetti with Meat Sauce

Servings: 4

Ingredients

  • 1 spaghetti squash
  • olive oil for drizzling extra virgin
  • 1 teaspoon of dried oregano
  • salt and pepper

For Sauce:

  • 1 tomato chopped
  • ½ jar of tomato sauce
  • 1 tbsp of Italian seasoning
  • 1 tbsp of coconut oil
  • salt and pepper to taste
  • 4 cloves of garlic minced
  • 1 lb ground beef or turkey
  • 1 small onion chopped
  • fresh basil for garnish

Instructions

  • Preheat your oven to 400 degrees Fahrenheit.
  • Cut the squash in half lengthwise. Scoop the seeds out and discard.
  • Place the squash halves with the cut side up on a rimmed baking sheet. Drizzle with olive oil and season with oregano, salt, and pepper.
  • Place the squash in the oven and roast for around 40-45 minutes until you can easily poke with a fork.
  • Let the squash cool until you can handle it safely. Use a fork to scrape the insides of the squash to shred it into strands.
  • As the spaghetti squash cooks, melt the coconut oil in a skillet over medium heat. Add the garlic and the chopped onion and leave them to cook for 4-5 minutes.
  • Add the ground turkey and let the meat to brown remembering to stir occasionally. Season the meat with pepper and salt.
  • Add the Italian seasoning, chopped tomato, tomato sauce, and then stir to combine. Simmer on low heat (while stirring occasionally
  • Serve over the spaghetti squash with basil for garnish.

Butternut Squash Soup

Servings: 6

Ingredients

  • ½ teaspoon of cumin
  • 2 tbsps of ghee
  • 3 cups of chicken broth
  • 1 teaspoon of chili powder
  • 1 ½ teaspoons salt
  • 3 tbsps of olive oil
  • 2 teaspoons of cinnamon
  • 1 small onion chopped
  • 2 carrots chopped
  • 1 green apple sliced
  • 1 large butternut squash cubed

Instructions

  • Preheat your oven to 400 degrees Fahrenheit.
  • Combine the cumin, salt, cinnamon, olive oil and the butternut squash in a large bowl and mix them together, coating the squash well. Spread the butternut squash on a rimmed baking sheet.
  • Toss the apple slices, carrots, and onions in the bowl that had the squash to coat with the remnants.
  • Place the mixture on a second rimmed baking sheet then place both sheets in the oven. Roast until soft for 35-40 minutes stirring once.
  • Heat up the ghee in a large pot on the stove over medium heat. Add in the roasted ingredients than the chicken broth. Add 1 teaspoon each of chili powder, salt, and cinnamon. Bring them to a boil and reduce the heat to low then simmer uncovered for 20 minutes.
  • Use an immersion blender to blend then serve warm.

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