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Paleo meal plan for weight loss
Targeting effective weight loss, the Paleo meal plan for weight loss focuses on lean proteins, healthy fats, and an abundance of vegetables and fruits. It cuts out processed foods, emphasizing natural, whole ingredients.
This plan is crafted to promote fat burning and satiety, aiding in weight loss while following Paleo principles. It’s about losing weight the natural and wholesome way.
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Meal plan grocery list
- Tomatoes
- Chicken breast
- Mixed greens
- Vinaigrette
- Cucumber
- Almonds
- Mushrooms
- Green peppers
- Tuna
- Avocado
- Leafy greens
- Baby carrots
- Guacamole
- Flank steak
- Asparagus
- Coconut milk
- Turkey
- Mixed vegetables
- Shrimp
- Zucchini
- Eggs (for hard-boiling)
- Avocado (for poaching)
- Salmon
- Caesar dressing (Paleo-friendly)
- Berries (assorted)
- Nuts (assorted)
- Pork tenderloin
- Brussels sprouts
- Almond milk
- Chia seeds
- Cherry tomatoes
- Celery
- Almond butter
- Beef
- Stir-fry vegetables (assorted)
- Bell peppers
- Olive oil
- Lamb chops
- Green beans
- Coconut yogurt
- Mixed nuts
- Shrimp
- Hummus
- Cod
- Cauliflower
- Herbs for crust
Meal plan overview
Step into a leaner lifestyle with "Paleo Meal Plan for Weight Loss", where each meal is designed to support your weight loss journey.
This two-week plan is an effective blend of Paleo eating and calorie control, focusing on foods that fuel weight loss naturally. Enjoy a variety of meals that are not only weight-loss-friendly but also packed with flavor and nutrition.
Foods to eat
- Lean Proteins: Chicken breast, turkey, and lean cuts of beef for muscle maintenance and satiety.
- Low-Carb Vegetables: Spinach, kale, and broccoli for low-calorie nutrient intake.
- Healthy Fats: Avocado, olive oil, and nuts in moderation for nutrient density.
- Low-Sugar Fruits: Berries, apples, and pears for natural sweetness and fiber.
- Seeds: Chia, flax, and pumpkin seeds for healthy fats and protein.
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Hydration: Water and herbal teas for maintaining hydration.
- Eggs: A versatile and filling protein source.
✅ Tip
Incorporate plenty of leafy greens and non-starchy vegetables to increase fiber intake and promote satiety.
Foods not to eat
- Processed Paleo Foods: Often high in calories and sugars.
- High-Calorie Nuts and Seeds: Like macadamia nuts and pecans in excess.
- High-Sugar Fruits: Such as bananas and grapes.
- Starchy Vegetables: Potatoes and other root vegetables in excess.
- Dairy Products: Milk, cheese, and yogurt are not typically Paleo-friendly.
- Sweetened Beverages: Including those labeled as Paleo-friendly.
- Alcohol: Generally high in calories and can impede weight loss efforts.
- Refined Sugars and Grains: Not part of the Paleo diet and can contribute to weight gain.
Main benefits
The Paleo meal plan for weight loss focuses on high-protein and low-carb foods which can aid in reducing appetite and boosting metabolism. This plan emphasizes lean meats, vegetables, and fruits, helping in sustainable weight loss while ensuring nutritional balance.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Weight loss on a Paleo diet can be enjoyable with these alternative ingredients:
- Opt for zoodles (zucchini noodles) instead of regular noodles for a low-carb option.
- Using bison can provide a leaner protein source compared to beef.
- For a creamy texture, avocado oil can replace olive oil in your salads.
- Consider turkey bacon for a lower-fat alternative to pork bacon.
- For added variety, try cabbage leaves as wraps instead of traditional wraps.
How to budget on this meal plan
Focus on purchasing fresh produce like tomatoes, mixed greens, and cucumbers in season for better prices. Bulk-buying protein sources such as chicken breast, tuna, and flank steak can lead to significant savings. Consider making your own vinaigrette and guacamole at home to control ingredients and costs. Almond milk and chia seeds can be more economical when bought in larger quantities.
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Extra tips
Any healthy snack ideas?
Enjoy these low-calorie, nutrient-rich Paleo snacks for weight loss:
- Fresh berries
- Boiled eggs
- Carrot and celery sticks
- Homemade beef jerky
- Unsweetened apple sauce
- Cherry tomatoes
- Cucumber slices
What should I drink on this meal plan?
In Paleo weight loss, the best beverages are those that support hydration and metabolism without adding extra calories. Water, especially infused with fruits like lemon or cucumber for flavor, is essential. Green tea, known for boosting metabolism, is a great choice. Herbal teas can aid digestion, and bone broth provides nourishing minerals with few calories.
How to get even more nutrients?
Paleo for weight loss focuses on high-protein and low-carbohydrate foods to help reduce appetite and increase metabolism. By consuming lean meats, fish, and plenty of vegetables, you get a rich mix of nutrients and fibers that help keep you full and energized. This diet limits grains and sugars, which can help decrease calorie intake and encourage the body to burn fat for energy, aiding in weight loss.
Meal plan suggestions
Meal Plan for Paleo Weight Loss
Day 1
- Breakfast: Scrambled eggs with spinach and tomatoes (calories: 250, protein: 20g, carbs: 5g, fat: 16g)
- Lunch: Grilled chicken breast with mixed greens and vinaigrette (calories: 300, protein: 30g, carbs: 8g, fat: 14g)
- Snack: Sliced cucumber and a handful of almonds (calories: 120, protein: 4g, carbs: 6g, fat: 10g)
- Dinner: Baked salmon with steamed broccoli (calories: 350, protein: 35g, carbs: 10g, fat: 18g)
Day 2
- Breakfast: Omelette with mushrooms and green peppers (calories: 220, protein: 18g, carbs: 6g, fat: 14g)
- Lunch: Tuna salad with avocado and leafy greens (calories: 320, protein: 25g, carbs: 12g, fat: 20g)
- Snack: Baby carrots and guacamole (calories: 150, protein: 2g, carbs: 18g, fat: 8g)
- Dinner: Grilled flank steak with asparagus (calories: 380, protein: 38g, carbs: 8g, fat: 22g)
Day 3
- Breakfast: Smoothie with spinach, avocado, and coconut milk (calories: 280, protein: 5g, carbs: 12g, fat: 24g)
- Lunch: Roast turkey salad with mixed vegetables (calories: 310, protein: 30g, carbs: 10g, fat: 16g)
- Snack: Hard-boiled eggs (calories: 140, protein: 12g, carbs: 1g, fat: 10g)
- Dinner: Grilled shrimp with garlic zucchini noodles (calories: 360, protein: 35g, carbs: 12g, fat: 18g)
Day 4
- Breakfast: Poached eggs with avocado slices (calories: 270, protein: 18g, carbs: 8g, fat: 20g)
- Lunch: Grilled chicken Caesar salad (no croutons, with Paleo-friendly dressing) (calories: 340, protein: 30g, carbs: 10g, fat: 20g)
- Snack: A small handful of berries and nuts (calories: 120, protein: 3g, carbs: 10g, fat: 8g)
- Dinner: Pork tenderloin with roasted Brussels sprouts (calories: 380, protein: 35g, carbs: 15g, fat: 20g)
Day 5
- Breakfast: Mixed berry smoothie with almond milk and chia seeds (calories: 200, protein: 4g, carbs: 20g, fat: 11g)
- Lunch: Grilled salmon salad with avocado and cherry tomatoes (calories: 330, protein: 28g, carbs: 12g, fat: 20g)
- Snack: Celery sticks with almond butter (calories: 150, protein: 4g, carbs: 8g, fat: 12g)
- Dinner: Beef stir-fry with a variety of vegetables (calories: 360, protein: 30g, carbs: 15g, fat: 20g)
Day 6
- Breakfast: Baked avocado egg boats (calories: 300, protein: 12g, carbs: 8g, fat: 24g)
- Lunch: Chicken and vegetable soup (calories: 250, protein: 22g, carbs: 12g, fat: 12g)
- Snack: A small apple and a handful of walnuts (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
- Dinner: Grilled lamb chops with steamed green beans (calories: 400, protein: 38g, carbs: 10g, fat: 24g)
Day 7
- Breakfast: Coconut yogurt with a handful of mixed nuts (calories: 250, protein: 6g, carbs: 12g, fat: 20g)
- Lunch: Shrimp and avocado salad with olive oil and lemon dressing (calories: 320, protein: 25g, carbs: 12g, fat: 20g)
- Snack: Sliced bell peppers with a small serving of hummus (calories: 100, protein: 3g, carbs: 15g, fat: 5g)
- Dinner: Herb-crusted cod with roasted cauliflower (calories: 350, protein: 34g, carbs: 15g, fat: 18g)
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Want to learn more?
- Weight management using a meal replacement strategy: meta and pooling analysis from six studies
- Randomized Trial of a High Protein, Partial Meal Replacement Program with or without Alternate Day Fasting: Similar Effects on Weight Loss, Retention Status, Nutritional, Metabolic, and Behavioral Outcomes
⚠️ 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.
