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Paleo meal plan for dieting
Geared towards effective and natural weight management, the Paleo meal plan for dieting focuses on whole, unprocessed foods. It promotes lean meats, vegetables, fruits, and seeds, avoiding grains and processed sugars.
This plan is ideal for those looking to lose weight through a diet rooted in natural eating. It’s about making dietary changes that are both sustainable and effective.
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Meal plan grocery list
- Eggs
- Spinach
- Chicken breast
- Mixed greens
- Olive oil
- Cucumber
- Almonds
- Salmon fillet
- Broccoli
- Avocado
- Tuna
- Carrots
- Hummus
- Flank steak
- Asparagus
- Protein powder (Paleo-friendly)
- Almond milk
- Walnuts
- Apple
- Chia seeds
- Coconut milk
- Trout
- Dill
- Green beans
- Beef
- Bell peppers
- Celery
- Almond butter
- Chicken thighs
- Brussels sprouts
- Paleo pancake ingredients
- Honey
- Shrimp
- Pork tenderloin
- Kale
- Cauliflower
- Turkey
- Lettuce
- Cod fillet
- Sweet potato
- Guacamole ingredients
- Coconut yogurt
- Mixed nuts
- Low-carb vegetables for stir-fry
- Hard-boiled eggs
Meal plan overview
"Paleo Meal Plan for Dieting" is your pathway to weight loss through ancestral eating habits.
Over 14 days, experience a range of satisfying meals that encourage weight loss naturally. This plan combines the simplicity of Paleo ingredients with the effectiveness of a diet structured for weight reduction.
Foods to eat
- Lean Proteins: Skinless poultry, lean cuts of beef, and fish for satiety and muscle maintenance.
- Fibrous Vegetables: Asparagus, bell peppers, and Brussels sprouts for low-calorie fullness.
- Healthy Fats: Avocado, olive oil, and nuts in moderation for nutrient density.
- Low-Sugar Fruits: Berries and kiwi for sweetness without a high sugar load.
- Nuts and Seeds: In moderation for healthy fats and protein.
- Eggs: A versatile protein source, ideal for various meals.
- Herbal Teas: For hydration and appetite control.
- Water: Essential for hydration and metabolism.
✅ Tip
Experiment with intermittent fasting to enhance fat burning and improve metabolic flexibility.
Foods not to eat
- High-Calorie Nuts: Such as macadamia nuts and pecans in excess.
- High-Sugar Fruits: Grapes, mangoes, and bananas that are high in sugars.
- Processed Paleo Foods: Paleo bars and snacks that may be high in calories and sugars.
- Dried Fruits: Often high in sugar and easy to overeat.
- Starchy Vegetables: Potatoes and yams in excess can be high in calories.
- Sweetened Beverages: Even if they are labeled as Paleo.
- Alcohol: Can be high in calories and sugar.
- Artificial Sweeteners: May lead to cravings and disrupt appetite control.
Main benefits
The Paleo meal plan for dieting offers a structured approach to healthy eating, focusing on whole foods that promote satiety and nutrient density. This plan aids in weight management and supports a holistic approach to dieting.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For those on a Paleo diet focused on weight loss, these food alternatives can help maintain variety:
- Opt for cauliflower rice instead of traditional rice for a low-carb option.
- Enhance your protein intake with venison instead of beef in your meals.
- For a creamy texture, macadamia nut butter can replace almond butter in snacks.
- Use turnip fries as a lower-carb alternative to sweet potato fries.
- Consider duck breast for a different lean protein compared to chicken thighs.
How to budget on this meal plan
Eggs, chicken breast, and salmon fillet are excellent protein sources that can be bought in bulk for savings. Opt for seasonal vegetables like broccoli and asparagus for better prices. Homemade almond milk and coconut milk can be more economical and healthier than store-bought versions. Buying nuts like almonds and walnuts in bulk can also be cost-effective.
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Extra tips
Any healthy snack ideas?
Stay on track with your diet with these Paleo snacks:
- Almonds or walnuts
- Fresh berries
- Lean turkey slices
- Raw carrot sticks
- Hard-boiled eggs
- Apple slices with almond butter
- Cucumber with lime and chili powder
What should I drink on this meal plan?
For Paleo dieting, choose beverages that aid in weight loss and detoxification. Water is essential, ideally infused with detoxifying ingredients like lemon or ginger. Herbal teas can support digestion and relaxation. Green tea is beneficial for its metabolism-enhancing effects. Bone broth can be included for its satisfying yet low-calorie nature.
How to get even more nutrients?
Paleo for dieting emphasizes eating high-quality proteins and plenty of vegetables, which help in reducing calorie intake without losing essential nutrients. It’s all about choosing unprocessed, naturally nourishing foods that aid in weight management. Nuts, seeds, and healthy oils are included to ensure a good intake of fats, which are essential for hormonal balance and satiety.
Meal plan suggestions
Paleo Meal Plan for Dieting
Day 1
- Breakfast: Boiled eggs with spinach (calories: 200, protein: 15g, carbs: 2g, fat: 14g)
- Lunch: Grilled chicken breast with a side of mixed greens and olive oil dressing (calories: 350, protein: 30g, carbs: 5g, fat: 20g)
- Snack: Sliced cucumber with a small handful of almonds (calories: 150, protein: 6g, carbs: 4g, fat: 12g)
- Dinner: Baked salmon with steamed broccoli (calories: 400, protein: 35g, carbs: 10g, fat: 22g)
Day 2
- Breakfast: Avocado and egg salad (calories: 300, protein: 15g, carbs: 8g, fat: 25g)
- Lunch: Tuna salad with leafy greens and avocado (calories: 350, protein: 25g, carbs: 10g, fat: 20g)
- Snack: Carrot sticks with hummus (calories: 120, protein: 3g, carbs: 15g, fat: 5g)
- Dinner: Grilled flank steak with asparagus (calories: 400, protein: 40g, carbs: 5g, fat: 22g)
Day 3
- Breakfast: Smoothie with spinach, almond milk, and a scoop of protein powder (calories: 250, protein: 20g, carbs: 8g, fat: 10g)
- Lunch: Chicken and vegetable stir-fry (calories: 330, protein: 30g, carbs: 10g, fat: 18g)
- Snack: A small apple with a handful of walnuts (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
- Dinner: Baked trout with lemon and dill, served with a side of green beans (calories: 370, protein: 35g, carbs: 12g, fat: 20g)
Day 4
- Breakfast: Chia seed pudding made with coconut milk (calories: 300, protein: 6g, carbs: 15g, fat: 20g)
- Lunch: Beef and vegetable kebabs (calories: 360, protein: 30g, carbs: 10g, fat: 22g)
- Snack: Celery sticks with almond butter (calories: 150, protein: 5g, carbs: 5g, fat: 12g)
- Dinner: Roasted chicken thighs with a side of roasted Brussels sprouts (calories: 400, protein: 40g, carbs: 15g, fat: 24g)
Day 5
- Breakfast: Paleo pancakes with a drizzle of honey and a side of berries (calories: 350, protein: 10g, carbs: 35g, fat: 15g)
- Lunch: Grilled shrimp salad with mixed greens and avocado (calories: 350, protein: 25g, carbs: 12g, fat: 20g)
- Snack: A handful of mixed nuts (calories: 200, protein: 5g, carbs: 8g, fat: 18g)
- Dinner: Pork tenderloin with steamed kale and a side of mashed cauliflower (calories: 400, protein: 35g, carbs: 15g, fat: 22g)
Day 6
- Breakfast: Scrambled eggs with diced tomatoes and avocado (calories: 300, protein: 20g, carbs: 10g, fat: 20g)
- Lunch: Turkey and vegetable lettuce wraps (calories: 320, protein: 25g, carbs: 8g, fat: 18g)
- Snack: Sliced bell peppers with guacamole (calories: 150, protein: 2g, carbs: 10g, fat: 12g)
- Dinner: Grilled cod with a side of asparagus and a small sweet potato (calories: 380, protein: 30g, carbs: 20g, fat: 15g)
Day 7
- Breakfast: Coconut yogurt with a sprinkle of nuts and berries (calories: 250, protein: 6g, carbs: 20g, fat: 15g)
- Lunch: Beef stir-fry with a variety of low-carb vegetables (calories: 350, protein: 30g, carbs: 15g, fat: 20g)
- Snack: Hard-boiled eggs (calories: 140, protein: 12g, carbs: 1g, fat: 10g)
- Dinner: Baked chicken breast with steamed broccoli and cauliflower (calories: 400, protein: 35g, carbs: 10g, fat: 22g)
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⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
