Paleo Diet Sample Menu
Based on the principle that the human body should not be fed foods that are artificially manufactured or processed, the Paleolithic or caveman diet seeks to keep everything on the menu as au natural as possible. The main idea is to encourage people to consume foods in their most organic form as their bodies will show greater acceptance towards the naturally acquired food that they have been designed to eat since their arrival on Earth. With a whole list of items allowed and not allowed under the Paleolithic diet, it sometimes can be difficult for people to come up with a workable menu for themselves.
This is especially true for those who are beginners at the hunter-gatherer diet and are still getting accustomed to the change in their food habits. Creating a bit of variety in their meal plans can go a long way in keeping their interest alive in the diet program as well as keeping them motivated to hold on to it steadfastly. For this reason, it would be a good idea for them to come across a Paleo diet sample menu that can give them a basic idea of how their meals should be crafted and from there onwards, they can put their own spin to their caveman meals.
Foods allowed and disallowed for Paleo diet sample menu:
Before we delve into the Paleo diet sample menu, it is important to know what items are permitted and not permitted as part of the primal diet:
– Permissible food items: As part of the Paleolithic diet, people can consume the following foods:
- Meats and eggs from free-range animals. Cattle from which meat is taken should be grass-fed.
- Wild-caught fish and other seafood.
- Vegetables such as carrots, spinach, kale, radish, onions, scallions and cucumbers to name a few. Exceptions include starchy vegetables and legumes.
- Nuts except peanuts and in some cases cashews.
- Fruits such as berries, avocado, olive and citrus fruits.
- Nut milks and butters.
- Oils from fruits and nuts such as olive, coconut, almond and walnut.
– Forbidden food items: The caveman diet strictly forbids consuming these food items:
- Processed grains such as wheat, rice, corn, barley and oats.
- Refined sugars.
- Vegetable and seed oils, such as sunflower, sesame and corn oils.
- Dairy products, including milk, yogurt, cream, cheese and butter.
- Legumes, including peas and beans.
- Starchy vegetables like potatoes, yams and sweet potatoes.
- Fruits with high sugar content like mangoes, pineapples, grapes, apples and bananas.
Shaping up the Paleo diet sample menu:
Having a clear idea of what can and cannot be made a part of the Paleolithic diet will make it much easier for you to plan your meals. Knowing the exact items that we can include in our list, we can now proceed to our Paleo diet sample menu:
– Breakfast: Being the most important meal of the day, we need to pay special attention to breakfast. Since eggs are allowed, you can make a variety of omelets and incorporate vegetables like onions, bell peppers, tomatoes and mushrooms to enhance their flavor. If you want a further protein boost, try adding meat strips from chicken or beef. Eggs can also be made in a variety of ways like sunny side up, poached and scrambled. Combine the main egg dish with a light vegetable or fruit salad.
Alternatively, pancakes made of nut flour (such almond flour) and nut butters can be an amazing addition to your breakfast platter.
– Lunch: Since you are more likely to be at work during the lunch hour, it is better to keep your meal light. With lean meats, chicken, fish and seafood on the list, making lunch becomes an incredibly easy task in the Paleo diet sample menu. You can grill the meats or fry them lightly in the permitted oils. Add some crunch and extra flavor by adding seasonings such as garlic powder and pepper. With the meat dish as your main dish, you can make a light salad on the side. Alternatively, you can combine the grilled meat and the salad, adding a homemade dressing of olive oil and vinegar.
– Dinner: Even in prehistoric times, dinner was supposed to be more elaborate than the rest of the meals. Make meat your main dish for dinner, playing around with steaks, chops and seafood. The addition of a vegetable side dish or salad can provide a good balance to your relatively wholesome meal and also help in digesting your food with greater ease.
– Snacks: Fill in the gaps between meals with healthy snacking items that are permissible under the Paleolithic diet. As part of your Paleo diet sample menu, you can make a mix of nuts or seeds and store them in small packages to carry with you when you are out. You can also slice up vegetables or fruits and consume them as they are make salads.