DIY Diet Plans

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Paleo Diet Plan

The essence of the Paleo diet and paleo diet plan is to eat like our ancestors during the Stone Age. Our ancestors didn’t know about the fast-food, cupcakes, cereals and fatty foods millions years ago. That’s why they all were slim and healthy. They were mainly eating wildfowl, fish, vegetables, roots, fruits, and nuts. They ate organic foods and led mobile lifestyle.

This diet was slightly adapted for the modern people. Also, it’s the long-term meal plan. If you want to stay healthy and slim, you definitely should try it!

You don’t need to count calories. The size of the portions determined by eye, but you shouldn’t overeat. If you get hungry during the day, you could add light snacks and naturally drinks. Also, sometimes you could use a little bit of brown rice or skim milk.

 Paleo Diet Plan

What you can eat:

• vegetables (no starch);
• fruits and berries;
• lean meats and fish;
• soy and coconut milk;
• soy products;
• some kinds of nuts;
• mushrooms, almond and coconut flour;
• sunflower, olive and other oils;
• root vegetables and seeds;
• organic honey;
• green and herbal teas;
• eggs and milk in small quantities.

What you cannot eat:

• fast-food;
• salt and sugar;
• fast and slow carbohydrates;
• canned beans;
• canned products;
• cereals;
• juices, coffee, soda and other inorganic drinks;
• white flour, bread, pastry;
• sweets, etc.

Useful tip: You could consult with your doctor about the intake of the vitamins and minerals.

plate-of-raspberries

Paleo Diet  Plan

 

Day 1

Breakfast
1 portion of cubed apples, carrots, and raisins
1 cup of water with mint and lime

Snack
1 cup sliced celery with sesame seeds
1 cup of mineral water with ice

Lunch
1 portion of chicken salad: boiled chicken breasts with 1 tsp. olive oil and some chopped almonds

Snack
5-7 macadamia nuts

Dinner
1 portion of boiled beef with chopped figs

The Paleo diet  -day 2

Breakfast
1 cup steamed turkey breasts with spices of your choice (sugar and salt free)
1 portion of salad (cubed tomatoes, bell peppers and cucumbers with 1 tsp. sesame oil and dill)
1 cup of water with orange

Snack
½ cup carrots sticks

Lunch
1 portion of salad with shrimps: ¼ cup boiled brown rice, ¼ cup boiled corn, 5-8 olives, ¼ avocado, parsley or dill, 1 egg, ½ cup boiled shrimps, 1 tbsp. lemon juice, 1 tbsp. olive oil, black pepper, oregano and other spices

Snack
1 cup steamed asparagus with spices of your choice
1 cup of green tea

Dinner
1 portion of tuna salad: tuna, 1 egg, chopped apple, walnuts (30 g), grapes, 1 tbsp. sunflower oil, spices of your choice

The Paleo diet plan day 3

Breakfast
1 portion of chopped banana, strawberries, and almonds with ½ tsp. sesame seeds
1 cup of green tea with melissa

Snack
½ sliced mango

Lunch
1 portion of cooked chicken breasts with veggies and ginger root
1 cup of mineral water with banana

Snack
1 kiwi
1 tangerine

Dinner
1 portion of grilled trout with turmeric and sesame seeds
1 portion of stewed Brussels sprouts with Italian spices

The Paleo diet plan day 4

Breakfast
Grapefruit
1 portion of chopped strawberries with blackberries
1 cup of mineral water with some blueberries and mint

Snack
10-15 cashew nuts

Lunch
1 portion grilled pork (fat reduced)
1 portion mixed salad greens with celery and 1 tsp. lemon juice

Snack
½ cup celery sticks

Dinner
2 boiled eggs
1 portion of turkey meatballs with carrots and tomatoes
1 cup of green tea with jasmine

The Paleo diet day 5

Breakfast
1 portion of cubed melon, pear, and apple
1 cup of mineral water with cherries and mint

Snack
A handful of raisins and nuts (except peanuts)

Lunch
1 portion of halibut with lemon juice and asparagus
1 peach
1 cup of water with lemon, mint, and cucumber

Snack
1 portion of stewed green peas with mint, green onion, and 1 tsp. olive oil

Dinner
1 portion of broiled beef with cooked cauliflower
1 banana
3-4 walnuts

The Paleo diet plan day 6

Breakfast
1 portion of grated carrots with apples and raisins
1 cup of chamomile tea

Snack
1 portion of sliced tomatoes, radishes, and cucumbers

Lunch
1 portion of pumpkin pasta: ¼ grated pumpkin broiled with 1 tsp. olive oil; take minced beef and make some meatballs, then broil them; chopped onion, carrots, and tomatoes put into the pan and broil for 5-7 minutes; mix all ingredients and add some spices of your choice.
1 cup of water with strawberries

Snack
1 grapefruit

Dinner
1 portion of stewed salmon with spices and veggies (tomatoes, cucumbers, asparagus)
1 cup of green tea with fruit flavor

The Paleo diet plan day 7

Breakfast
1 portion of omelet (2 eggs) with spinach, tomatoes, bell pepper, spices and parsley
1 cup of cranberry compote

Snack
1 portion of blackberries with cubed melon

Lunch
1 portion of mackerel with lemon and Italian spices
1 portion of stewed cherry tomatoes with basil, garlic, and 2 oz. cottage cheese

Snack
1 portion of coconut cottage cheese: take 1 cup of coconut milk and 1 tbsp. gelatin; pour into the bowl with gelatin ¼ cup of coconut milk; heat ¾ cup of coconut milk in the pan; pour into heat coconut milk your gelatin-coconut mush and put all into the fridge for 5 hours; beat your coconut jelly with the mixer for 30 seconds; add berries of fruits of your choice.

Dinner
1 portion of baked turkey breasts with cubed banana
1 cup of tossed mix salad
1 cup of water with grapefruit and rosemary

Shopping list for the paleo diet plan:

6 eggs
Coconut milk 200 ml
Gelatin 1 pack
Macadamia nuts 1 small pack
Cashew nuts 1 small pack
Raisins 1 pack
Nuts (except peanuts) 1 small pack
Walnuts 1 small pack
Olive oil 1 bottle
Spices of your choice 1 pack
Apples 1 kg
Carrots 1 kg
Bananas 600 g
Strawberries 400 g
Almonds 1 small pack
Sesame seeds 1 small pack
Berries of fruits of your choice 150 g
Mango
1 kiwi
1 tangerine
3 grapefruits
Blackberries 400 g
Melon 500 g
1 pear
1 peach
Green tea 1 pack
Melissa 1 pack
Mint 1 pack
Lime
Blueberries 100 g
1 orange
Green tea with jasmine 1 pack
Cherries 100 g
Lemons 500 g
Chamomile tea 1 pack
Green tea with fruit flavor 1 pack
Cranberries 200 g
Rosemary 1 pack
Onion 300 g
Celery 400 g
Sesame oil 1 bottle
Dill 1 pack
Tomatoes 1 kg
Bell peppers 600 g
Cucumbers 1 kg
Carrots sticks 1 pack
Asparagus 200 g
Brussels sprouts 200 g
Italian spices 1 pack
Mixed salad greens 1 pack
Celery sticks 1 pack
Pumpkin
Green peas 1 pack
Green onion 1 pack
Radishes 300 g
Cherry tomatoes 300 g
Basil 1 pack
Garlic 1 pack
2 oz. cottage cheese
Tossed mix salad 1 pack
Spinach 1 pack
Parsley 1 pack
Chicken breasts 600-700 g
Almonds 1 pack
Beef 800 g
Figs 300-400 g
Turkey breasts 800 g
Brown rice 1 small pack
1 corn
Olives 100 g
1 avocado
Shrimps 200 g
Black pepper 1 pack
Oregano 1 pack
Tuna 300-400 g
Grapes 200 g
Sunflower oil 1 bottle
Ginger root 200 g
Trout 300-400 g
Turmeric 1 pack
Pork (fat reduced) 300-400 g
Turkey meatballs 250-300 g
Halibut 300-400 g
Asparagus 400 g
Cauliflower 200-300 g
Salmon 300-400 g
Mackerel 300-400 g
Minced beef 300-400 g

You many also like…eat like a caveman!

Enjoy the paleo diet plan!

For further info on the paleo diet check here.

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