Dr. Ahmed The paleo diet dates back to the Paleolithic era, around 10,000 years ago. It focuses on the eating patterns of hunters and gatherers, which were mainly composed of fruits, vegetables, lean meat, fish, nuts, and olive oil.
The paleo diet is still a good debate among diet enthusiasts because it centers on whole and unprocessed foods.
On the contrary, modern diets are filled with processed foods, empty calories, food additives, and preservatives that ultimately lead you towards obesity and metabolic syndrome.
However, the paleo diet restricts two major food groups, grains, and dairy, which are the key components of a balanced diet. So, the paleo diet can be a short-term way to fitness, but it’s not easy to keep up forever.
Paleo Diet Food List
Here is a list of foods that you can eat and the foods you need to avoid while following paleo diet
| Foods Allowed | Foods Not Allowed |
Fruits and vegetablesLean MeatsFishNuts and SeedsOils (olive oil, walnut oil, avocado oil)Natural sweeteners (honey, dates, molasses) | All cereals and grainsLegumesDairy products (milk. Yogurt, cheese, etc.)Processed foodsRefined oils |
Here is a 1000 Kcal Paleo Diet Meal Plan
| Day 1 | Paleo Diet Meal Menu | Total Calories (1015) |
|---|---|---|
| Breakfast | Peach and Strawberry smoothie (1 cup) | 210 |
| Snack | Sliced apples with honey (2 medium) | 170 |
| Lunch | baked chicken with kale and onion | 270 |
| Snack | Lemon grass tea | 25 |
| Dinner | Avocado, apple, and beet salad with sprinkled olive oil | 340 |
| Day 2 | Paleo Diet Meal Menu | Total Calories (1060) |
|---|---|---|
| Breakfast | Dairy-free coconut yogurt bowl with blueberries | 230 |
| Snack | Kiwi, pineapple and cucumber smoothie | 180 |
| Lunch | Avocado and cob salad with sprinkled olive oil | 280 |
| Snack | Boiled egg | 80 |
| Dinner | Baked chicken wings with tomato sauce (3-4) | 290 |
| Day 3 | Paleo Diet Meal Menu | Total Calories (1010) |
|---|---|---|
| Breakfast | Mix veggie egg scramble | 220 |
| Snack | Honey glazed grapes (1 cup) | 110 |
| Lunch | Meat stuffed mushrooms | 290 |
| Snack | Apple tea | 70 |
| Dinner | Steak kabob with veggies tomato sauce | 320 |
| Day 4 | Paleo Diet Meal Menu | Total Calories (1070) |
|---|---|---|
| Breakfast | Mashed sweet potato bowl topped with banana, and walnuts | 280 |
| Snack | Mango chunks (1 cup) | 120 |
| Lunch | Sweet potato leek soup | 290 |
| Snack | Banana slices with peanut butter (1/2) | 120 |
| Dinner | Chicken stuffed bell peppers | 260 |
| Day 5 | Paleo Diet Meal Menu | Total Calories (1060) |
|---|---|---|
| Breakfast | Egg vegetable wrap | 190 |
| Snack | Carrot sticks with hummus | 160 |
| Lunch | Baked coconut shrimps | 260 |
| Snack | Almonds with raisins | 140 |
| Dinner | Cauliflower soup | 310 |
| Day 6 | Paleo Diet Meal Menu | Total Calories (1020) |
|---|---|---|
| Breakfast | Pumpkin pancakes | 240 |
| Snack | Sliced pear (1) 60 kcal | 60 |
| Lunch | Baked zucchini stuffed with seasoned turkey | 320 |
| Snack | Honey glazed carrots | 120 |
| Dinner | Pineapple, avocado and strawberry salad | 280 |
| Day 7 | Paleo Diet Meal Menu | Total Calories (1050) |
|---|---|---|
| Breakfast | Avocado and egg salad | 280 |
| Snack | Boiled sweet potato (1/2 cup) | 80 |
| Lunch | Tuna lettuce wrap | 290 |
| Snack | Roasted pistachio (1/2cup) | 130 |
| Dinner | Lime roasted turkey | 270 |
| Day | Breakfast | Snack | Lunch | Snack | Dinner | Calories |
|---|---|---|---|---|---|---|
| Monday | Peach and Strawberry smoothie (1 cup) 210 kcal | Sliced apples with honey (2 medium) 170 kcal | baked chicken with kale and onion 270 kcal | Lemon grass tea 25 kcal | Avocado, apple and beet salad with sprinkled olive oil 340 kcal | 1015 kcal |
| Tuesday | Dairy-free coconut yogurt bowl with blueberries 230 kcal | Kiwi, pineapple and cucumber smoothie 180 kcal | Avocado and cob salad with sprinkled olive oil 280 kcal | Boiled egg 80 kcal | Baked chicken wings with tomato sauce (3-4) 290 kcal | 1060 kcal |
| Wednesday | Mix veggie egg scramble 220 kcal | Honey glazed grapes (1 cup) 110 kcal | Meat stuffed mushrooms 290 kcal | Apple tea 70 kcal | Steak kabob with veggies tomato sauce 320 kcal | 1010 kcal |
| Thursday | Mashed sweet potato bowl topped with banana, and walnuts 280 kcal | Mango chunks (1 cup) 120 kcal | Sweet potato leek soup 290 kcal | Banana slices with peanut butter (1/2) 120 kcal | Chicken stuffed bell peppers 260 kcal | 1070 kcal |
| Friday | Egg vegetable wrap 190 kcal | Carrot sticks with hummus 160 kcal | Baked coconut shrimps 260 kcal | Almonds with raisins 140 kcal | Cauliflower soup 310 kcal | 1060 kcal |
| Saturday | Pumpkin pancakes 240 kcal | Sliced pear (1) 60 kcal | Baked zucchini stuffed with seasoned turkey 320 kcal | Honey glazed carrots 120 kcal | Pineapple, avocado and strawberry salad 280 kcal | 1020 kcal |
| Sunday | Avocado and egg salad 280 kcal | Boiled sweet potato (1/2 cup) 80 kcal | Tuna lettuce wrap 290 kcal | Roasted pistachio (1/2cup) 130 kcal | Lime roasted turkey 270 kcal | 1050 |
Is the paleo diet safe to follow?
The Paleo diet is considered a fad and is not recommended for long-term use. This is only because it skips two major food groups that are important components of a balanced diet.
Nonetheless, here are some advantages and disadvantages of the paleo diet.
Advantages:
- The paleo diet focuses on whole foods, which are packed with essential nutrients
- It ensures weight loss and can be good for weight maintenance.
- The paleo diet saves you from all the processed foods and empty calories and reduces inflammation.
- Limiting extra sugar and salt with a paleo diet prevents diabetes and hypertension.
Disadvantages
It may have its benefits, but here are some downsides of the paleo diet
- The Paleo diet is highly restrictive, and true Paleo totally omits grains and dairy. That is why long-term use of the Paleo diet can result in multiple nutrient deficiencies.
- It can be a trouble to find paleo-friendly alternatives for cereals and dairy.
- There is limited scientific evidence on the long-term benefits of the paleo diet. Moreover, these benefits do not work the same for everyone.
- The paleo diet focuses on extra meat consumption, which can harm the kidneys if used for longer durations.
- Our current lifestyle does not match that of the Paleolithic era, so following this diet will not completely benefit us.
Conclusion
The Paleo diet can be a good way to lose weight, but anyone following it should carefully weigh the risks and benefits. Just like other fad diets, the Paleo diet is not beneficial for everyone.
Moreover, skipping essential foods like grains, legumes, and dairy can lead to deficiencies if the missing nutrients aren’t additionally supplemented.
In conclusion, the paleo diet should only be used if necessary and under the supervision of a dietitian.
