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Our ancient ancestors ate a very different diet from the one most of us consume
today. Some suggest that a diet modeled after the caveman provides the nutrition
for which our bodies are most genetically suited. During the Paleolithic Era, grains,
beans, and potatoes were considered inedible, as they contain many toxins in their
raw state and the idea of cooking them had not yet entered the picture. Referred
to as the Paleo or the Caveman diet, this food plan is rich in animal fats and whole
foods, completely devoid of processed foods. The Paleo diet is believed to help
prevent the diseases of the civilized man such as osteoporosis, Alzheimer’s, obesity,
and type-2 diabetes.

The Plan

High in protein and fat and low in carbs, it is thought to produce slim, strong people,
with great eyesight and a terrific health. Meat, poultry, fish, and game of all sorts
are strongly encouraged. Fruits and vegetables should be plentiful in this diet, along
with eggs-galore and nuts eaten in moderation. Grains, dairy, sugar, and legumes
should be completely avoided. Cavemen were hunter-gatherers; if you can’t hunt it
or gather it, don’t eat it!

Pros

1. Believed to help prevent many chronic diseases seen often in today’s
society, or improve the condition of someone already suffering from them.

2. High in protein – protein is necessary for just about everything from new
cells and tissues to enzymes and proper digestion.

3. Au Naturel – this way of eating is completely void of processing, dyes,
additives, and artificial- anything

Cons

1. Many people may find it difficult to avoid grains and dairy, two very
prevalent food sources in most people’s meals

2. Lack of sweeteners and avoidance of packages, convenience items can
make this diet difficult to follow and require a lot more attention to meal planning,
especially at first.

3. For modern cavemen—who spend more time indoors than in the sun—
this diet may lack the amount of vitamin D essential to a healthy body.

Breakfast: Eggs with bacon and fresh strawberries

Snack: Carrot sticks and a handful of almonds

Lunch: Grilled salmon with a spinach salad (hold the cheese and croutons!)

Dinner: Steak with steamed vegetables

Dessert: Grilled peaches

Eggs with bacon and fresh strawberries.

Carrot sticks and a handful of almonds

Grilled salmon with a spinach salad (hold the cheese and croutons!)

Steak with steamed vegetables

» Click here to get the Paleo Recipe Book Now – With Over 370 Recipes!*The Paleo diet does not rely on the strict structure of rigorous mealtimes. It
recommends that one eat when hungry until they feel full. Meals should be eaten
regularly, but when they feel most natural.

Paleo Food List

Oil

Any healthy oils without saturated fats

Eggs

All eggs

Meats

Beef – all
Fish – all
Fowl – all
Game meats – all

Veggies

All Non-starchy veggies

Root Veggies
Carrots, turnips, yams, artichokes, parsnips, rutabaga, sweet poatoes, beets

Winter Squash
Butternut, spaghetti, acorn, pumpkin, buttercup

Fruits – All

Mushrooms – All

Nuts – 1/4 cup of any

Fresh Herbs – all

Spices – all

Paleo Diet Plan Recipes

Condiments

Ketchup

6oz tomato paste
2T vinegar
1/2t mustard
1/3 cup water
1/4t salt
pinch ground cloves
pinch all spice

Whisk together, refrigerate.

Mustard

1/2 cup mustard powder
1/2 cup water

Mix together and refrigerate. You can experiment with different seasonings for different flavors.

BBQ Sauce

1/4 cup homamade ketchup
3T homemade mustard
1T Worcestershire sauce
pinch ground cloves
pinch cinnamon
1 onion, diced
1 clove garlic, diced
1/2 cup apple cider vinegar
1/2 cup water
pinch paprika
1t oil

In fry pan, put oil and veggies, sauté until soft. Don’t let garlic burn. Add the rest of ingredients and simmer for 30 minutes. Refrigerate.

Breakfast

Scrambled Eggs w/Everything

What do I mean by everything? Whatever you have in the fridge.

8 eggs, beaten
2T oil
dice up whatever veggies you have
Green or colored peppers
Onion
Jalapeno
Mushroom
Ham
Steak
Chili powder
Paprika

Pour ingredients into pan. When mixture starts to cook, use plastic spoon to move mixture from bottom of pan and sides. Keep this up until veggies and eggs are cooked through.

Sausage and Eggs

1 pound ground sausage (either breakfast or Italian)
Peppers
Mushroom
Onion
6 eggs
2T oil

Put oil and veggies of choice into pan. Let soften. Then put in sausage and brown, crumbling as you go. Drain grease. Add any seasonings that you wish. Add eggs and scramble until desired doneness.

Ground Beef

Spaghetti Sauce

1lb ground beef
5 crushed tomatoes or 48oz can
2T oil
1 onion, diced
2 cloves garlic, diced
2 carrots, diced
2 stalks celery, diced
3oz tomato paste
2T oregano

Add oil and onion to a stockpot and sauté until soft. Add garlic and let sauté for a minute. Add ground beef and cook until brown. Drain. Add the rest of the ingredients. Let simmer for a half hour.

Use this over spaghetti squash.

Pizza

Pizza Sauce

6oz tomato paste
24 oz tomato sauce
2T Italian seasoning

Mix in bowl and stir.

Ground Beef Crust

3/4lb ground beef
1/4lb Italian sausage
1t salt
1/2t pepper
1 1/2t garlic powder
2T Italian seasoning

Mix the ingredients together and spread on sheet pan. Brown in oven at 350 degrees until brown. Drain.

Top crust with toppings like pizza sauce, diced veggies, ham, turkey pepperoni. Sprinkle with Parmesan cheese. Bake until golden.

Nachos

1lb ground beef
½ onion, diced
4T taco seasoning
Colored Peppers, sliced in long thin pieces

In fry pan, put 2T oil and diced onion, sauté. Add ground beef. Brown. Drain. Add taco seasoning.

Put peppers in microwave. Cook for 2 minutes or until soft, but still has a slight crunch.

Take out of microwave. Top with taco meat, sprinkle of cheese, 2T sour cream.

Taco Seasoning

4T chili powder
2T garlic powder
2T onion powder
3T paprika
2 cumin
1T pepper
1/2T salt

Mix in bowl.

Sloppy Joe Meat

1/4 cup onion
1/4 cup green pepper
1/2T garlic
1T mustard
1/4 cup ketchup
3T Splenda
2lb ground beef

Add 2T oil and veggies to pan and sauté. Add ground beef and brown. Drain oil. Add the rest of the ingredients and let simmer for a few minutes.

You can serve this using lettuce leaves as your “bun”.]

Chicken

Chicken Fajitas

2lb chicken breast, cut in strips
2 bell peppers, cut in strips
1 onion, cut in thin strips
2T oregano
2T chili powder
2T cumin
2T coriander
Lettuce leaves

Mix together all ingredients, except the lettuce. Let marinate in fridge for at least an hour.

Put 2T oil in fry pan. Pour chicken and veggies into pan. Let sauté until chicken is cooked through.

You can use lettuce leaves as the tortilla shell and top with salsa, sour cream, and guacamole.

Chicken Stir Fry

4 boneless skinless breasts, diced in small pieces
1 small head of broccoli, cut in small pieces
2 celery stalks, diced
2 carrots, cleaned and diced
1 small onion, diced
1/2 cup mushrooms
oil
soy sauce

Put oil and chicken in sauté pan. Fry until not pink. Put other veggies and soy sauce in pan. Let fry until veggies are desired doneness.

Pork

Apple Pork Chops

6 pork chops
3T oil
1 large onion, diced
3 apples, cored and sliced
1/4 cup apple juice or apple cider

In a fry pan, put in the oil and pork. Sauté until desired doneness.

Remove the pork to a plate and cover with tin foil to keep warm. In same pan, put in apple juice, onion, and apples. Get the bits of pork off the bottom of pan. Sauté until onions and apples are soft and apple juice turns into a sauce.

Pour sauce over pork.

Beef

Beef Stew

3lb beef stew meat
2T oil
2T soy flour
3 cups beef stock
1 cup water
1 onion, diced
1/2T oregano
1 bag frozen green bean or 1 package fresh
2 carrots, cleaned and diced
1 small head cauliflower, in small pieces

Put 2T oil and 2T flour and let sauté for one minute. Put in beef pieces and brown. Add onion. Sauté until onion is soft. Add the rest of the ingredients, cover and simmer beef are finished.

Soup

Tomato Soup

2T oil
5 tomatoes, pureed in food processor or 2 large cans of crushed tomatoes
2T almond flour
1cup coconut milk or heavy cream

In saucepan, put oil and flour. Stir for a moment. Add pureed tomatoes and let come to a simmer. Pour in enough milk to desired creaminess. Let it warm up.

Sweets

Candy

3 envelopes of unflavored gelatin
2 packages sugar free jello
1 cup boiling water
1 package of Koolaid

You can use any flavor you want with these.

Dissolve all the ingredients together in a bowl. Pour onto a pan that is covered in saran wrap or some other nonstick material. Put in refrigerator until firm. Cut into slices.

References:
http://paleodietlifestyle.com/
http://www.earth360.com/diet_paleodiet_balzer.html
http://nerdheaven.dk/~jevk/paleo_intro.php

Overall: This diet is a 9/10. Highly recommended!