Everything You Need to Know About the Paleo Diet
QUICK TIPS
- Your diet in a nutshell: Eat mostly veggies, meats, and nuts. Don’t eat processed foods, grains, or beans.
- Track the diet on Lift. We’ve set up the plan so that you’ll eat one meal on the diet on the first day, two meals on the diet on the second day, and fully adopt the diet on the third day.
- Read this guide. If you have more questions, ask them in the discussion section when you check in to Lift.
- Get a diet buddy. Ask a family member, friend or coworker to join the Quantified Diet and help keep you accountable.
WHY IS THIS DIET HEALTHY?
The theory behind paleo is that modern foods and processing methods have contributed to the rise in obesity, diabetes, autoimmune diseases and gluten and lactose allergies. The diet eliminates most processed foods, beans, wheat, soy, and usually dairy. Traditionalists don’t include dairy, but some folks do. The decision on dairy is up to you.
WHAT CAN YOU EAT?
You can eat all the meat (preferably antibiotic-free and grass-fed), vegetables, certain fats, sweet potatoes, nuts, and berries you want. Don’t eat grains, legumes, soy, white potatoes, processed foods, sweets, or beer.
Find your favorites and repeat them over and over. Figuring out three new meals each day gets exhausting!
Breakfast
Try these protein-filled meal ideas:
- Eggs. Hard-boiled eggs are easiest to cook, store, and transport. Try different styles such as poached, fried, and omelete if you get bored.
- Leftover protein, bacon or smoked salmon with vegetables
- Nuts, berries & coconut/almond milk
- Avocado filled with olive oil or hot sauce in the center
- Carrots with almond butter
- Paleo protein bars
Lunch & Dinner
These meals are easy to make at home:
- Salads with protein and vegetables. Use leftover protein from the night before to save time.
- Cold-cuts wrapped around cucumbers
- Zucchini spaghetti with meatballs
- Baked/Roasted/Grilled Meat with vegetables stir-fried in coconut oil
These meals are easy to make at home or find at a local restaurant:
- Salad, modified with extra toppings to keep you satisfied.
- Chipotle salad bowl
- Burger wrapped in lettuce instead of the bun
- Thai curry, stir-fry or soup without the rice
- Cold-cuts from a deli or sandwich shop
- Any protein + vegetable dish if you ask to hold the carbs
Snacks
If you’re hungry between meals, it’s okay to eat! Choose these on-diet options:
- Hard-boiled eggs
- Avocado
- Cooked or raw veggies
- Almonds or other nuts
- Coconut or nut butters
- Tuna/salmon in a can
- Low glycemic index fruits like berries, melon
- Pepperoni, cold cuts, or beef jerky
- Paleo-friendly protein bars
Find more snack ideas at Paleohacks and Greatist.
Sweets
If you think the occasional sweet will keep you satisfied and happy, indulge every once in a while in one of the diet-friendly options below. Go cold turkey if you think eating sweets will derail you.
- Almond or coconut butter
- Dark chocolate
- Coconut water
- Low glycemic index fruits like berries, melon
- Coconut cream with berries
Beverages
Drink lots of water and stay away from anything made with refined sugar. These drinks are okay, too:
- Still or sparkling water flavored with cut fruits/vegetables
- Coffee
- Tea
- Almond or coconut milk
- Coconut water
Alcohol
Stick to simple drinks like wine and straight liquors. If you’re really strict, stay away from wheat-based liquors like whiskey. Sorry, no beer!
Fats
If you’re hungry or irritable, you might not be getting enough fat. Remember, fat doesn’t make you fat, so eat up. Here are ways to add it:
- Spoonful of fat with your vegetables such as coconut, macadamia and olive oil (and butter or ghee if you’re eating dairy)
- Spoonful of fish or olive oil
- Coconut products such as milk, cream, and butter
- Fatty (preferably grass-fed) meats and seafood
- Avocado
- Almonds and almond butter
Carbs
Don’t starve yourself from paleo carbs such as fresh fruits or starchy vegetables such as sweet potatoes. Paleo sometimes gets looped into the low-carb diet scene. While some people promote low carb with paleo eating, many people find that when they try to go low carb they have a higher possibility of binge eating. If you find you’re about to “cheat,” pick up a handful of berries instead.
