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Paleo diet 7 day meal plan

Paleo diet
Paleo diet 7 day meal plan, is an eating plan based on foods believed to have been eaten by humans in the Paleolithic era. This was about 2.5 million years ago to 10 thousand years ago.

The modern Paleo diet 7 day meal plan includes fruits, vegetables, lean meats, fish, eggs, nuts and seeds. These are foods that ancient humans obtained by hunting and gathering.

This system does not include foods that became more common when small-scale agriculture began approximately 10,000 years ago. These foods include grains, legumes and dairy products.

Other names given to the Paleo diet include the Paleolithic diet, the hunter-gatherer diet, and the caveman diet.

What is the paleo diet?


Paleo diet 7 day meal plan, or what is known as the caveman diet, and this different name for this diet is related to its basic principle and components. The paleo diet consists of things that it is believed that humans were eating in Paleo diet 7 day meal plan. This diet is based on following the customs that our ancestors followed in Paleo diet 7 day meal plan before the development of agricultural activities, where their food was mainly based on hunting and collecting fruits and seeds.

In this period of time, humans believed that their food depended on things that could be:

  • Such as: poultry, meat, and seafood.
  • In addition to what can be collected, such as: eggs, seeds, and nuts.
  • Or things that he can pick, such as: fruits, vegetables, spices, and herbs.

paleo diet meal plan pdf

Paleo diet food list


This program is a carefully selected sample of the foods allowed during the Paleo diet and can be modified according to your personal desires.


  • Breakfast: beef with eggs and fruit.
  • Lunch: leftover beef with some vegetables.
  • Dinner: Salmon with vegetables and avocado.


  • Breakfast: meat with vegetables or leftovers from the previous day.
  • Lunch: A meat sandwich with lettuce and fresh vegetables.
  • Dinner: Grilled chicken wings with vegetables and sauce.


  • Breakfast: eggs and vegetables fried in coconut with fruit.
  • Lunch: chicken salad with olive oil and some nuts.
  • Dinner: Fried burger in butter with vegetables and sauce, without bread.


  • Breakfast: beef with eggs and fruit.
  • Lunch: Leftover burgers from the previous day.
  • Dinner: salmon fried in butter with vegetables.


  • Breakfast: meat with vegetables. Leftovers from the previous day can be eaten.
  • Lunch: a meat sandwich with lettuce and fresh vegetables.
  • Dinner: fried minced meat with vegetables, plus some berries.


  • Breakfast: eggs with fruit.
  • Lunch: leftover minced meat from the previous day with some nuts.
  • Dinner: meat with vegetables.


  • Breakfast: fried eggs with vegetables in coconut oil.
  • Lunch: chicken salad with olive oil and some nuts.
  • Dinner: steak with vegetables and potatoes.


There is no need to count calories or track the amounts of protein, carbohydrates, and fat you eat, at least in the beginning. But if you want to lose weight, it may be better to abstain from eating carbohydrates and foods rich in fats such as nuts.

paleo diet meal plan pdf

Foods to eat and avoid on the Paleo diet


Paleo diet


You can eat the following foods:

  • Lean cuts of beef and poultry, preferably grass-fed, or organic
  • Animals, such as quail and venison
  • Eggs, but not more than six per week
  • Fish, including shellfish
  • Fruit such as strawberries, cantaloupe, mango and figs
  • Non-starchy vegetables, such as asparagus, onions, peppers and pumpkin
  • Nuts and seeds, including almonds, cashews, walnuts and pumpkin seeds
  • Olive oil, flaxseed oil, and walnut oil in moderation


Foods to avoid in the paleo diet

  • Processed foods – many of which contain added butter and sugar – should not be part of the Paleo diet.
  • All dairy products including milk, cheese, yogurt and butter
  • Grains, such as wheat, rye, rice and barley
  • Legumes, such as beans, peanuts and peas
  • Starchy vegetables, such as potatoes (some say sweet potatoes)
  • Sweets include all forms of sweets, as well as honey and sugar
  • Artificial sweeteners
  • Sugary soft drinks and fruit juices
  • Processed meats, such as cold cuts and sausages

Paleo diet vs keto

Keto diet and Paleo diet:

The keto diet is a diet found in the early 1900s, while Paleo was discovered still.

The keto diet is a restrictive diet that stipulates what you should eat, while Paleo or the comprehensive caveman diet for us is a general reproductive approach, so the Paleo diet invites us to follow industrial agriculture.

The keto diet focuses on food sources, it does not care much about the style or activity that you do accompanying it. Any lifestyle change that an individual makes with the keto diet is acceptable as long as he maintains his basic condition of eating healthy fats and reducing carbohydrates.

Either the caveman or paleo diet encourages you to make lifestyle changes, such as waking up early and exercising

Paleo allows for complete carbohydrate intake while the keto diet focuses on carbohydrate intake and reduced fat intake
In Paleo (the caveman diet), you are allowed to eat carbohydrates. It may restrict some sources of carbohydrates as it does not allow eating grains, but it is not like the keto diet. The goal here is different, as we mentioned above. On the other hand, Paleo allows carbohydrates that you get from fruits and unrefined sweeteners. Such as honey and vegetables.

As for the keto diet, it restricts carbohydrates, as we know, because it is the only guarantee for remaining in ketosis.

Paleo allows starchy vegetables while the keto diet does not.
In Paleo, you can eat starchy vegetables such as beets, sweet potatoes, and root vegetables. In the keto diet, you cannot eat starchy vegetables, as the keto diet allows you to eat leafy vegetables such as molokhiya, parsley, and arugula. It also allows you to have lettuce and cucumber.

paleo diet pros and cons


paleo diet benefits

Below we learn about a group of paleo diet benefits features when following the Paleo diet, which include the following:

Eat healthy

In The Paleo diet 7 day meal plan, a person is encouraged to eat unprocessed foods, which protects the person from the harm of processed foods, and he is also encouraged to eat large amounts of vegetables and fruits.

Avoid eating harmful food

In The Paleo diet 7 day meal plan, the person is encouraged to avoid eating processed foods, which are among the harmful foods. This diet is also characterized by being low in salt, and in it the intake of foods containing high calories is limited, and this reduces the calories consumed each day.

Simple diet

The Paleo diet 7 day meal plan is a simple diet, as it does not follow a system of calculating portions or counting calories consumed. In this diet, there is a variety of options, and this helps the person not quickly feel bored from following this diet for a long time. It also includes leniency in food types, especially in the first period, and it includes eating some prohibited foods at the beginning of the diet until the person challenges himself and avoids them.

Other paleo diet benefits

In this type of diet, it is allowed to eat free, unrestricted meals at the beginning 3 times a week until reaching once a week. The Paleo diet also encourages exercise and moderate, non-strenuous physical activity.

paleo diet meal plan pdf

Cons of the paleo diet


After learning about the positives of following this diet, we will learn in the following about a group of negatives related to this diet, which are the following:

This system is based on probability

We find that this diet is based on speculation and conjecture without any clear foundations and evidence. There is no documented and correct information about the diet that humans followed in the Stone Age.

Contradicts some nutritional facts

This system encourages a person to eat a large amount of meat, and this contradicts and contradicts current health advice, which calls on people to reduce their intake of meat, especially red meat. This system also prevents a person from eating dairy products and whole grains, and this also contradicts the foundations of a comprehensive and balanced diet.

It may cause serious health problems

Also, in this diet, a person eats large amounts of protein, and this, if done for a long time, may lead to health problems, such as: kidney problems and constipation, and in the long term it may lead to more serious problems, such as: increased risk of breast cancer.

Diet is tiring and financially expensive

Following this diet requires a person to take time to cook and prepare food. Because most of the permitted meals require preparation and cooking, in addition to this, it is considered to be of high financial cost.

Paleo diet

Categories prohibited from following this diet

It must be known that The Paleo diet 7 day meal plan is not compatible with all people, especially some groups of them. Groups prohibited from doing this diet at all include:

  • pregnant women
  • breastfeeding mothers
  • children
  • and people suffering from chronic diseases in general, such as diabetes, high blood pressure, high cholesterol, and heart disease.
  • A person suffering from kidney and liver diseases and problems in particular should also be prohibited from following The Paleo diet 7 day meal plan, and a person suffering from gout should also be prohibited from following it.

Results of The Paleo diet 7 day meal plan

The Paleo diet generally shares some features with other recommended healthy diets.

A common feature of the Paleo diet is an emphasis on fruits, vegetables and lean meats, and the avoidance of processed foods.

But research on the Paleo diet is limited compared to studies on balanced diets that contain more diverse food categories.

Most studies on the paleo diet have included small numbers of people. Moreover, these studies did not last more than a few weeks or a few months. Definitions of diet also varied from study to study. Therefore, it is not possible to say with certainty what people can expect, especially over time.

Overall, small, short-term studies suggest that the Paleo diet can help:

  • Weight loss
  • Blood pressure treatment
  • Cholesterol control
  • Reducing triglycerides
  • A large-scale study examined the long-term benefits and results of dietary patterns among a group of adolescents from Spain.
  • Researchers have found that the Paleo diet reduces risk factors for heart disease or cardiovascular disease. The risk of infection is reduced mostly due to avoiding ultra-processed foods such as French fries and sweets and eating plenty of fruits and vegetables.

Menu for one day
An example of what you can eat during a typical day when following the Paleo diet:

  • Breakfast: grilled salmon and cantaloupe.
  • Lunch: grilled lean sirloin meat. A plate of salad (bell peppers, carrots, cucumbers, tomatoes, walnuts, lemon juice dressing).
  • Dinner: lean roast beef, steamed broccoli, salad (mixed greens, tomatoes, avocado, onions, almonds, lemon juice dressing), and strawberries for dessert.
  • Snacks: an orange, carrots, or celery sticks.
    The Paleo diet 7 day meal plan emphasizes drinking water and engaging in physical activity every day.

For groups that are prohibited from following this diet permanently

The Paleo diet 7 day meal plan is not suitable for everyone, especially the following groups who are strictly prohibited from following this diet:

  • Pregnant women.
  • Breastfeeding.
  • children.
  • People with chronic diseases in general, such as diabetes, high blood pressure, high cholesterol, and heart disease.
  • People with kidney and liver diseases in particular.
  • People with gout.


Read also

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