Top 7 Diet Paleo Meals to Start With
Knowing where to begin when eating a healthy diet, particularly one rich in nutrient-dense meals like the Paleo diet, may be challenging.
The good news is that many simple, tasty foods may help you make the shift easier while supplying you with essential vitamins and minerals.
Here are the top 7 paleo recipes to start with if you're new to this way of eating, as well as some ideas for switching up traditional recipes for a more balanced diet.
For those looking for nutrition on a budget or simply wanting some quick yet tasty meal ideas, these top 7 paleo meals will satisfy you!
7 Paleo Diet Recipes For Meal
Here are some of the easy recipes for those who follow a paleo diet:
Cauliflower Rice Or Quinoa
This is an easy paleo recipe that is both light on calories and packed with flavor.
- Start by sautéing some onion, garlic, and fresh vegetables (such as carrots or zucchini) in coconut oil or butter until softened.
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Add the cauliflower rice or quinoa and season with salt and pepper before stirring through the vegetables. Cook until everything is softened, then add tomatoes and other spices, such as oregano.
- Finally, mix through some freshly chopped herbs (basil works exceptionally well). Serve with grilled meat or fish for a protein-rich, deliciously simple, healthy meal! Enjoy!
Sweet Potatoes And Coleslaw
Sweet potatoes and coleslaw are excellent ingredients in various delicious recipes.
- To prepare this dish, roast sweet potatoes in the oven until they are soft and golden brown.
- While the potatoes are cooking, quickly whip up a batch of coleslaw with shredded cabbage, carrots, mayonnaise or yogurt, apple cider vinegar, sugar or honey, and salt to taste.
- To serve the dish, cut the sweet potatoes into cubes before serving them alongside large spoonfuls of creamy coleslaw.
- For added flavor and texture contrast, top each plate with freshly chopped herbs like parsley or cilantro; roasted pumpkin seeds; chopped green onions; a sprinkle of smoked paprika; or diced avocados.
Zucchini Noodles
It is the perfect meal for a paleo dieter. The noodles are made from spiralizing a zucchini, giving you a delicious pasta-like texture.
- To add flavor, freshly ground black pepper, fresh asparagus, and flavorful Paleo Pot are cooked in healthy olive oil.
- This dish will leave you feeling full but not guilty about eating comforting carbs that most paleo diets restrict. The sweet and salty mix of asparagus and zucchini noodles makes it an attractive option for satisfying appetites while adhering to your dietary constraints.
Egg Roll With Creamy Chili Sauce
This is a tasty and healthy Paleo-friendly food.
- First, chop one head of cabbage into thin strips and fry it in a skillet over medium heat for about 10 minutes until it softens. Meanwhile, cook a pound of ground pork or turkey in another skillet until fully cooked.
- Once the pork has finished cooking, add two cloves of minced garlic, two tablespoons of butter or coconut oil, two tablespoons of chili flakes (optional), and some salt & pepper to taste. Cook the mixture until fragrant, then add the cooked cabbage and stir everything together. Remove from heat and set aside.
Whisk together half cup of almond milk with one tablespoon of arrowroot starch in a separate bowl to make the creamy chili sauce. Heat the sauce in a small pot over low heat until thickened, then pour it over your Egg Roll Bowl before serving.
Spaghetti Squash
This paleo meal prepping with lemon juice is a healthy way to enjoy a light dinner without feeling bogged down.
- Begin by preheating your oven to 350°F (177 C). Scoop out the seeds by cutting the squash lengthwise. Season the squash with salt & pepper and drizzle with olive oil on both sides.
- Roast for 35-40 minutes, or until the flesh is readily penetrated with a fork, in a preheated oven. Cool before gently scraping the spaghetti strands with a fork or spoon. Mix spaghetti strands, one tablespoon (15 mL) olive oil, and freshly squeezed lemon juice in a large mixing bowl.
- Gently toss until evenly coated. Transfer to an airtight container or meal prep bowls and store in the fridge for up to 5 days. To serve, reheat in the microwave or stovetop as desired, then enjoy!
Zuppa Toscana
Zuppa Toscana is a delicious and nutritious soup packed with flavor.
- To begin, heat a large saucepan or Dutch oven over medium-high heat and add five tablespoons of olive oil.
- Add one diced onion, four cloves of minced garlic, one teaspoon of smoked paprika, two teaspoons of salt, and one teaspoon of freshly ground black pepper stirring frequently to prevent the mixture sticking to the bottom of the pan.
- Once the vegetables soften, add 3 cups of diced potatoes, 4 cups of chicken or vegetable broth, and coconut milk. Bring to a boil, then reduce to low heat and simmer for 20 minutes or until the potatoes are tender. Simmer for 10 minutes before serving in individual bowls garnished with freshly chopped parsley if desired.
Spicy Paleo Chicken Fingers
This recipe is tailored for those following a paleo diet, as it eliminates processed ingredients and unhealthy fats.
- To make them, cut boneless, skinless chicken breasts into thin strips. Then place the chicken strips in a bowl and season them with garlic powder, paprika, salt, pepper, and cayenne pepper.
- Next, mix one beat egg in the same bowl with the seasoned chicken strips until completely coated. Finally, dip each strip in crushed almond flour or another Paleo-friendly flour until evenly covered.
- Place the prepped chicken strips on a greased baking sheet or air fryer basket and cook at 400°F for fifteen minutes or until crispy. Enjoy with ranch dressing or your favorite dipping sauce!
FAQs on the Paleo Diet and Recipes
What is the Paleo diet?
The Paleo diet is based on our ancestors' probable Paleolithic diet. It emphasizes whole, unprocessed foods such as lean meats, seafood, fruits and vegetables, nuts and seeds, and avoids dairy, grains, legumes, and processed foods.
Can I eat dairy products on the Paleo diet?
Dairy products are generally not recommended on the Paleo diet, as they were not a part of the diet of our ancestors. However, some people choose to include grass-fed butter or ghee in their diet due to their nutritional benefits and personal preferences.
Are legumes allowed in the Paleo diet?
Legumes are not included in the Paleo diet because they are suspected of containing antinutrients, which may interfere with nutrient absorption and create digestive difficulties.
Is the Paleo diet suitable for vegetarians?
The Paleo diet can be challenging for vegetarians, as it emphasizes lean meats and fish. However, vegetarians can adapt their diet by focusing on nutrient-dense plant-based foods, such as nuts, seeds, fruits, and vegetables, and incorporating plant-based protein sources like tempeh or hemp seeds.
Can I eat grains on the Paleo diet?
Grains are generally not allowed on the Paleo diet, as they were not part of our ancestors' diet and are considered potential sources of antinutrients. Instead, the diet encourages consuming nutrient-dense alternatives like cauliflower rice or quinoa.
Are sweeteners allowed on the Paleo diet?
Refined sugars and artificial sweeteners are not allowed on the Paleo diet. On the other hand, natural sweeteners such as raw honey, pure maple syrup, and coconut sugar may be used in moderation.
Can I eat potatoes on the Paleo diet?
White potatoes are not often included in the Paleo diet due to their high glycemic index. However, sweet potatoes are allowed as they are considered more nutrient-dense and have a lower glycemic index.
Is the Paleo diet safe for everyone?
The Paleo diet can be safe and beneficial for most people. However, it may not suit individuals with specific dietary needs or medical conditions. Before making significant dietary changes, consulting with a healthcare professional is critical.
Can I drink alcohol on the Paleo diet?
Because of their high sugar content and potential for adverse health consequences, most alcoholic drinks are forbidden on the Paleo diet. However, some individuals may occasionally consume moderate amounts of red wine or other low-sugar options.
Can I eat processed meats on the Paleo diet?
Processed meats are generally not recommended on the Paleo diet due to their high sodium levels, preservatives, and potential health risks. Instead, the diet emphasizes consuming lean, unprocessed meats and fish.
Interesting Facts About the Paleo Diet
The Paleo diet is based on the belief that our bodies are genetically suited to the meals our forefathers ate during the Paleolithic epoch, which lasted from around 2.6 million to 10,000 years ago.
The diet focuses on consuming whole, unprocessed foods, such as fruits, vegetables, nuts, seeds, lean meats, and fish, while avoiding dairy, grains, legumes, processed foods, and refined sugars.
The Paleo diet promotes weight reduction, increases energy, and lowers the risk of chronic illnesses, including heart disease, diabetes, and some malignancies.
Although the Paleo diet has gained popularity in recent years, it has been criticized for its potential lack of scientific evidence, sustainability, cost, and the exclusion of certain food groups.
Some variations of the Paleo diet exist, including the "Primal Diet," which allows for consuming certain dairy products, and the "Autoimmune Paleo Diet," designed for individuals with autoimmune conditions.
Related Studies
The Effects of the Paleo Diet on Metabolic Syndrome: A Systematic Review and Meta-Analysis
This study found that the Paleo diet may effectively improve components of metabolic syndromes, such as blood pressure, waist circumference, and blood lipid profile. Link: https://pubmed.ncbi.nlm.nih.gov/31781782/
Paleolithic Nutrition for Metabolic Syndrome: A Systematic Review and Meta-Analysis
This systematic review and meta-analysis suggest that the Paleo diet can improve metabolic syndrome components, such as waist circumference, triglycerides, blood pressure, and HDL cholesterol levels.Link: https://www.mdpi.com/2072-6643/8/10/613
The Effects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Compared to control diets, this study found that a Paleolithic diet may help reduce cardiovascular disease risk factors, such as body weight, waist circumference, and blood pressure. Link: https://academic.oup.com/ajcn/article/114/3/1043/6309373
Paleo Diet Improves Glucose Control and Lipid Profiles in Type 2 Diabetes
This study found that the Paleo diet can improve glucose management and lipid profiles in adults with type 2 diabetes, suggesting that diabetics who follow this diet may benefit. Link: https://www.sciencedirect.com/science/article/pii/S0899900715000733
The Impact of the Paleolithic Diet on Inflammatory Markers: A Systematic Review and Meta-Analysis
This systematic review and meta-analysis suggest that the Paleo diet can reduce markers of inflammation, which is associated with various chronic diseases. Link: https://pubmed.ncbi.nlm.nih.gov/33689640/
Bottom Line
People who want to live healthier lives are increasingly adopting the Paleo diet. While its focus on nutrient-dense foods and avoiding processed food make it a healthy choice, its flexibility also ensures something for everyone.
The top 7 meals mentioned here are just some delicious and nutritious options for starting your Paleo diet. These will keep you full and pleased throughout the day while supplying your body with the energy it needs.
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