Paleo meal plan for vegans

Creating a unique dietary fusion, the Paleo meal plan for vegans aligns the principles of veganism with the Paleo diet. It focuses on plant-based foods permissible within Paleo, such as fruits, vegetables, nuts, and seeds.

This plan is an inventive take on combining vegan and Paleo eating. It’s about embracing a diet that's both ethically and ancestrally informed.

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Meal plan grocery list

Greek yogurt

Honey

Walnuts

Fresh berries

Quinoa

Cherry tomatoes

Cucumber

Feta cheese

Olives

Olive oil

Lemon

Hummus

Carrots

Whole grain bread

Avocado

Eggs

Lentils

Almonds

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Meal plan overview

""Paleo Meal Plan for Vegans"" brings together the best of two worlds, offering a plant-based approach to ancestral eating.

Over the span of 14 days, this plan introduces a variety of vegan, Paleo-friendly meals, rich in nutrients and flavors. It's a creative and healthful way to explore the synergy between vegan and Paleo dietary practices.

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Foods to eat

High-Fiber Vegetables: Like broccoli, Brussels sprouts, and carrots for lowering LDL cholesterol.
Fatty Fish: Salmon, mackerel, and sardines for heart-healthy omega-3 fatty acids.
Nuts: Almonds, walnuts, and pistachios can help reduce cholesterol.
Healthy Fats: Olive oil and avocados for their monounsaturated fat content.
Lean Proteins: Chicken breast, turkey, and lean cuts of meat.
Low-Sugar Fruits: Berries and apples for their fiber and antioxidant properties.
Seeds: Chia seeds and flaxseeds are good sources of omega-3s.
Herbal Teas: Green tea is known for its cholesterol-lowering effects.

✅ Tip

Incorporate more nuts and seeds into your meals to boost monounsaturated and polyunsaturated fats, which can help improve cholesterol levels.

Foods not to eat

High-Saturated Fat Foods: Like fatty cuts of meat and high-fat dairy products.
Processed Meats: Sausages, bacon, and deli meats are high in saturated fats.
Refined Sugars and Carbs: Can contribute to higher LDL cholesterol levels.
Trans Fats: Found in some processed and fried foods.
Dairy Products: Especially high-fat varieties, are not typically included in Paleo diets.
Deep-Fried Foods: Often high in unhealthy fats.
Alcohol: In excess can negatively impact cholesterol levels.
Grains and Legumes: Not included in a traditional Paleo diet and can be inflammatory for some people.

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Main benefits

The Paleo meal plan for lowering cholesterol emphasizes foods that are high in fiber and healthy fats, which aid in reducing LDL cholesterol levels. This plan promotes heart health while following a natural, whole-foods-based diet.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A vegan Paleo meal plan can be delicious and nutritious with these substitutions:

Try hemp seeds instead of chia seeds for a different nutrient profile.
Jackfruit can be a unique meat substitute instead of eggplant in dishes.
For a creamy addition, use macadamia nut butter instead of almond butter.
Switch up your greens with Swiss chard instead of kale.
Enhance your dishes with pumpkin puree instead of butternut squash.

How to budget on this meal plan

Opt for a variety of vegetables like spinach, avocado, and carrots, buying them in season for better prices. Bulk-buying nuts and seeds like almonds, walnuts, and chia seeds can lead to significant savings. Homemade almond milk and coconut yogurt can be more economical than store-bought versions. Consider making your own vegan-friendly pancake mix using almond flour and coconut flour.

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Extra tips

Any healthy snack ideas?

These Paleo vegan snacks are both healthy and satisfying:

Fruit salad with a squeeze of lemon
Vegetable sticks with tahini
Homemade sweet potato chips
Nuts and seeds mix
Avocado slices
Coconut yogurt with berries
Zucchini chips

What should I drink on this meal plan?

For Paleo vegans, it's important to select beverages that align with both Paleo and vegan principles. This includes water for essential hydration, herbal teas for a variety of health benefits, coconut water for natural electrolytes, unsweetened almond milk as a dairy alternative, and green tea for its antioxidant properties.

How to get even more nutrients?

Paleo for vegans requires careful planning to ensure adequate protein intake without animal products. Sources like spirulina, hemp, and chia seeds are excellent for protein and essential fatty acids. Nutritional yeast and seaweed can provide much-needed vitamins and minerals. This version of Paleo focuses heavily on fruits, vegetables, nuts, and seeds, ensuring a well-rounded intake of nutrients while adhering to both vegan and Paleo principles.

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