While our books on The Paleo Diet provide much more detail on the foods you should and shouldn’t eat, here is a basic scheme of things:
- Grass-produced meats
- Fresh fruits and veggies
- Nuts and seeds
- Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)
Here are a few tips to make the Paleo Diet a routine part of your lifestyle:
- For breakfast, make an easy omelet. Sauté onion, peppers, mushrooms, and broccoli in olive oil; add omega-3-enriched or free-range eggs and diced turkey or chicken breast.
- Paleo lunches are easy. At the beginning of the week, make a huge salad with anything you like. A good starting point can be mixed greens, spinach, radishes, bell peppers, cucumbers, carrots, avocadoes, walnuts, almonds and sliced apples or pears. Store the salad in a large sealable container. Each morning prepare a single serving from the large batch and then mix in meat (ground beef, beef slices, chicken, turkey, ground bison, pork chunks, etc.) or seafood of choice (salmon, shrimp, tuna, or any fresh fish or seafood). Toss with olive oil and lemon juice and you are set.
- For dinner, try spaghetti squash as a substitute for any pasta recipe. Top with pesto, marinara and meatballs.
- Roasted beets and their greens make a great side dish for pork. Asparagus, broccoli, and spinach can be steamed quickly. Salmon, halibut, or other fresh fish filets grill well with accompanying foil packs full of cut veggies with olive oil and garlic.
- Berries and other succulent fruits make a great dessert. Pre-cut carrot and celery sticks, sliced fruit, and pre-portioned raw nut/dried fruit mixes are easy snacks.
Here is a day’s worth of sample meals from Dr. Cordain’s latest book, The Paleo Answer:
- Breakfast: Omega-3 or free ranging eggs scrambled in olive oil with chopped parsley. Grapefruit, or any fresh fruit in season, herbal tea
- Snack: Sliced lean beef, fresh apricots or seasonal fruit
- Lunch: Caesar salad with chicken (olive oil and lemon dressing), herbal tea
- Snack: Apple slices, raw walnuts
- Dinner: Tomato and avocado slices; grilled skinless turkey breast; steamed broccoli, carrots, and artichoke; bowl of fresh blueberries, raisins, and almonds; one glass white wine or mineral water. (Clearly, wine would never have been available to our ancestors, but the 85:15 rule allows you to consume three non-Paleo meals per week.)