Paleo

The Paleo diet, inspired by the eating habits of early humans, focuses on whole, unprocessed foods like meat, fish, vegetables, fruits, nuts, and seeds while avoiding grains, dairy, refined sugars, and processed foods. Here are its key benefits:

  • Improved Nutrient Intake: Rich in vitamins, minerals, and antioxidants from fruits and vegetables, supporting overall health.
  • Better Weight Management: High protein and fiber content promotes fullness, aiding in weight loss and maintenance.
  • Enhanced Blood Sugar Control: Low in refined carbs, it may improve insulin sensitivity and stabilize blood sugar.
  • Reduced Inflammation: Avoiding processed foods and including anti-inflammatory foods like fish and nuts may lower chronic disease risk.
  • Improved Digestion: High fiber from plant foods supports gut health, though adaptation may be needed.

Results vary, and long-term adherence can be challenging. Consult a healthcare provider before starting.

Paleo Grocery List

Essentials for a Paleo Kitchen

  • Chicken thighs
  • Grass-fed beef
  • Salmon fillets
  • Eggs
  • Avocados
  • Spinach
  • Kale
  • Carrots
  • Sweet potatoes
  • Blueberries
  • Apples
  • Almonds
  • Coconut oil
  • Olive oil
  • Coconut milk
  • Honey
  • Fresh herbs (rosemary, thyme)

Example Paleo Recipes

Paleo Chicken and Kale Skillet

  • Heat 2 tbsp coconut oil in a skillet over medium heat.
  • Add 1 lb chicken thighs, seasoned with salt and 1 tsp rosemary; cook 6 minutes per side.
  • Remove chicken and add 2 cups chopped kale and 1 cup sliced carrots; sauté 5 minutes.
  • Return chicken to skillet and cook 2 minutes to combine flavors.
  • Serve warm.

Grilled Salmon with Avocado Salsa

  • Season 2 salmon fillets with salt and pepper.
  • Grill over medium heat for 4 minutes per side until flaky.
  • Dice 1 avocado and mix with 1/4 cup diced tomatoes and 1 tbsp chopped cilantro.
  • Top salmon with avocado salsa.
  • Serve with roasted sweet potato wedges.

Paleo Blueberry Muffins

  • Mix 1 cup almond flour, 2 eggs, 2 tbsp honey, 1/4 cup coconut milk, and 1 tsp baking soda.
  • Fold in 1/2 cup blueberries.
  • Divide batter into 6 muffin cups.
  • Bake at 350°F for 20 minutes until golden.
  • Cool before serving.