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Paleo Perfection: 6 Meals To Kick Start Your Caveman Lifestyle!

The Paleo principles are simple: if you can grow it or kill it, eat it. If it’s been processed, don’t. Here are six meals for one full day of Paleo perfection!
by Mariel Lewis Oct 03, 2012

Paleo is more than a diet—it's a way of life. Paleo nourishes your body with clean, natural foods and provides all the minerals, nutrients, and vitamins it needs to stay healthy. The diet is designed to keep an active body properly fueled throughout the day, so if you lead an active life, Paleo is a perfect fit.

I have been following the Paleo diet for more than six months and I've never felt better. I sleep well, maintain a high energy level throughout the day, and keep my metabolism burning hot. My digestion is great and my body is strong. I feed my body natural foods at the right frequency, and I feel great!

Paleo may seem complicated, but you'll find that it's easy to maintain and simple to follow. It's also delicious! Start your personal Paleo revolution by trying this full-day plan that includes complete recipes for six meals. Once you've gotten the hang of the principles of the diet, you'll be on your way to Paleo success. Eat clean and stay lean.

Meal 1 /// Sweet Potato Hash with Egg
and Almond-Coconut Waffle

Ingredients for Potato Hash and Egg
Directions
  1. Grease skillet with coconut spray and place on medium heat.
  2. Add shredded sweet potato and cook for one minute.
  3. Add spices and cook for another minute or two.
  4. Once sweet potatoes start getting golden on the edges, add egg and cover with lid.
  5. Let egg cook for about 3 minutes.
  6. Serve!

Ingredients for Almond-Coconut Waffle
Directions
  1. Turn on waffle maker.
  2. Mix all ingredients.
  3. Pour mixture into waffle maker and cook until machine beeps.
  4. Top with coconut flakes and fresh raspberries. For additional sweetness, add a bit of honey.

Nutrition Facts
Serving Size Full Meal
Amount per serving
Calories 583.19
Total Fat38.69g
Total Carb38.77g
Protein21.48g



Meal 2 /// Chicken and Broccoli

Ingredients For Chicken
Directions
  1. Turn oven to "broil" and arrange rack so baking pan is close to heat.
  2. Cover baking pan with aluminum foil and set aside.
  3. Season both sides of chicken breasts with sea salt and a generous amount of lemon pepper.
  4. Place chicken breasts in the middle of the baking pan and broil for 12-13 minutes (or until bottom side is golden).
  5. Flip and broil for another 12 minutes
  6. When both sides are golden, remove from oven and serve.
Ingredients for Steamed Broccoli
  1. 1 cup fresh Broccoli
  2. 1/2 teaspoon of Salt (optional)
Directions
  1. Bring 1/4 inch of water to boil in a large pan.
  2. Add salt and broccoli florets.
  3. Cover and steam until desired tenderness.
  4. For added spice, add Sriracha hot sauce on the side for chicken and broccoli.
Nutrition Facts
Serving Size 6 Servings
Amount per serving
Calories 174
Total Fat1.5g
Total Carb14g
Protein28g
Chicken and Broccoli PDF (67.8 KB)



Meal 3 /// Bison and Greens

Ingredients For Bison Burger
Directions
  1. Turn oven to broil. Arrange rack so baking pan is close to heat.
  2. Cover baking pan with aluminum foil and set aside.
  3. Combine all ingredients and form into patties.
  4. Place patties on the center of the baking pan and broil for 6-8 minutes. Flip and broil for another 6-8 minutes.
  5. When both sides are golden brown, remove from oven.
Ingredients For Greens Salad
Directions
  1. Place all vegetables in a plate or salad bowl and mix.
  2. Top salad with walnuts, walnut oil, and balsamic vinegar.
Nutrition Facts
Serving Size 4-5 Servings (Bison Burger)
Amount per serving
Calories 533.55
Total Fat40.89g
Total Carb22.47g
Protein24.62g
Bison and Greens PDF (15.4 KB)



Meal 4 /// Tilapia and Sweet Potatoes

Ingredients For Tilapia
  • 6 Tilapia Fillets
  • 7 tbsp Pesto Sauce
  • 7 tsp Almond Flour
  • Coconut Oil Spray
  • Sea Salt and freshly Ground Pepper to taste
Directions
  1. Preheat oven to 400 degrees F.
  2. Spray baking dish with coconut oil.
  3. Place tilapia in dish and top with pesto. Sprinkle with almond flour, sea salt, and pepper.
  4. Bake for about 10 minutes.
  5. List Item
Ingredients For Sweet Potato
Directions
  1. Preheat oven to 400 degrees F.
  2. Wash, dry, and poke holes in the sweet potato.
  3. Place sweet potato in an aluminum-foil-covered baking pan and bake for 45 minutes to one hour.
  4. Once potato is done, cut in half and store 1/2 for later.
  5. Slice sweet potato and sprinkle with cinnamon, sea salt, and black pepper.
Nutrition Facts
Serving Size 6 Servings (Tilapia) 2 Servings (Sweet Potato)
Amount per serving
Calories 297.5
Total Fat13.91g
Total Carb14.16g
Protein31.11g



Meal 5 /// Artichoke and Healthy Ice Cream

Ingredients for Artichoke and Dipping Sauce
Directions
  1. Place artichoke in a large, water-filled pot and place over medium heat.
  2. Bring water to a boil and let it cook for 45 minutes.
  3. While artichokes are cooking, separate yolks from egg whites, smash yolks with fork and finely chop the whites.
  4. Place in a bowl and combine with the rest of the ingredients.
  5. Mix well, add purified water, and mix again.
  6. Once artichokes are done, let them cool and serve with dipping sauce.

Ingredients For Ice Cream
  • 1 already-baked Sweet Potato (with skin removed)
  • 1 can Full-Fat Coconut Milk
  • 1 tbsp Maple Syrup
  • 2 Egg Yolks
  • 2 tbsp Cinnamon
  • 1 tsp Vanilla Extract
  • 1/8 tsp Nutmeg
  • 1/8 tsp Sea Salt
Directions
  1. Place ice cream attachment in your freezer and leave over night.
  2. Place sweet potato and coconut milk in food processor. Process to a puréed consistency.
  3. Add vanilla, cinnamon, nutmeg, sea salt, and egg yolks. Process until all ingredients are well-combined.
  4. Pour mixture in a mixing bowl and refrigerate for at least two hours.
  5. Once mixture is cold, add it to your ice cream maker and follow instructions.
  6. Let churn for 25-30 minutes.
Nutrition Facts
Serving Size 2 Servings (Artichoke Recipe) 4 Servings (Ice Cream Recipe)
Amount per serving
Calories 536.6
Total Fat36.2g
Total Carb36.5g
Protein22.64g



Meal 6 (Optional) /// Hearty Paleo Juice
Ingredients For Juice
Directions
  1. Scrub beets with vegetable brush to remove any dirt.
  2. Place beets in a large pot with enough water to cover them.
  3. Bring water to a boil and simmer for 25 minutes.
  4. Drain hot water and rinse beets with cold water.
  5. While beets are in cold water, peel their skins.
  6. Trim ends off beets and cut into slices.
  7. Peel carrots and apple.
  8. Slice apple and cut each carrot in half.
  9. Place all ingredients into juicer. Enjoy!
Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 301.5
Total Fat12g
Total Carb41.1g
Protein7.3g
Hearty Paleo Juice PDF (55.3 KB)



Daily Totals

Totals include extra snacks:
1/4 cup Whole Almonds
1 cup Coffee with 2 tbsp of Almond Milk

  • Calories: 2,426
  • Fat: 143 g
  • Carbs: 167 g
  • Protein: 135 g

Paleo


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About The Author

Mariel Lewis
VIEW AUTHOR PAGE

Mariel is a fitness enthusiast from Quito, Ecuador. She is passionate about the health industry and looks forward to sharing what she has learned.

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Comments

Showing 1 - 25 of 57 Comments

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BenMier

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BenMier

Sweet potatoes are not paleo...there goes 3 of 6 meals

Oct 3, 2012 11:10am | report
SugarNation

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SugarNation

Root vegetables such as sweet potatoes are widely consumed by hunter-gatherer groups, and consistent with most interpretations of a Paleolithic diet.

Oct 3, 2012 11:23am | report
raybm1985

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raybm1985

Common Myth! Sweet Potatoes are most certainly Paleo:
http://www.paleoplan.com/2012/07-12/qa-are-sweet-potatoes-paleo/

Oct 3, 2012 11:28am | report
Jonaral

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Jonaral

It said if you can GROW it. Then you can eat it. To my knowledge sweet potatoes are not processed anywhere but come from the ground. I believe they're Paleo but I am no expert

Oct 4, 2012 2:35am | report
gorana

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gorana

sounds great but I have read a little more about this diet under the link you have posted at the beginning of the article and I am confused now...because many of the foods I see here are under NOT ALLOWED there...

Oct 4, 2012 2:44am | report
OrganicShadow

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OrganicShadow

Sweet potatoes are a perennial starch not an annual grain and most certainly paleo-OK as they came long before the use of irrigation and acgriculure for man to eat it. And in all honesty, who really cares?

These meals are rather bland even of paleo. Chicken and broccoli? C'mon.

Oct 4, 2012 5:04am | report
RugMD276

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RugMD276

Sweat Potatos are on the Primal Blue Print

Oct 10, 2012 7:33am | report
Marloon

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Marloon

Thats helpful. who cares

Nov 22, 2012 5:16am | report
superman2002us

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superman2002us

I'm going to say what everyone else has already pointed out, sweet potatoes are Paleo. http://www.paleoplan.com/2012/07-12/qa-are-sweet-potatoes-paleo/

Mar 19, 2013 7:49am | report
frostwalker

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frostwalker

2 carrots, 2 beets and and apple = 300 calories?? Even if that's right, it kinda ****** me off! LOL

Oct 3, 2012 11:36am | report
jordancox1

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jordancox1

An apple alone is about 100 calories.

Dec 13, 2012 6:57pm | report
frostwalker

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frostwalker

the common term for when something makes you mad that also means to pee, is not allowed on here...again...LOL

Oct 3, 2012 11:37am | report
mswhittinghill

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mswhittinghill

Caveman Jerky on BBcom, it's pretty good!

Oct 3, 2012 11:48am | report
Rouge771

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Rouge771

mmmm love me some Paleo food!

Oct 3, 2012 11:59am | report
Suhaily54

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Suhaily54

Too many carbs for my liking especially the last few meals of the day. I would rather replace the beet/carrot juice for another piece of tilapia with steamed veggies. Less calories and more protein, plus you're getting a meal not liquid

Oct 3, 2012 12:20pm | report
Qotu79

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Qotu79

Interesting ideas for meals. I could definitely mix and match some of these recipes into what I currently eat. Thanks for the article.

Oct 3, 2012 12:32pm | report
TaijiFit

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TaijiFit

Too Carb heavy

Oct 3, 2012 2:08pm | report
TaijiFit

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TaijiFit

also insulin spiking all day not good old news, new news 1 meal a day....

Oct 3, 2012 2:11pm | report
SugarNation

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SugarNation

This number of carbs, mostly complex; spread out; combined with protein and healthy fat; and full of fiber; should be fine for those with a healthy pancreas and normal glucose metabolism. Diabetics and prediabetics might want to dial back the carbs. It's definitely not geared toward those individuals content to eat only once a day. Thanks for reading and commenting. Greatly appreciated.

Oct 3, 2012 2:36pm | report
PaleoLatina

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PaleoLatina

I've tried all of these recipes from her website except for the hearty paleo juice and ice cream. They are all very delicious and satisfying. Mariel, thank you for posting delicous recipes on your blog! it has helped me so much in my transition to the paleo lifestyle. I'm on Day 44 and still going strong.

Oct 3, 2012 5:22pm | report
mariellewis

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mariellewis

Thank you for trying the recipes :) I'm really glad you've enjoyed them and that they have helped you through your Paleo journey! Stay tuned for lots more!

Oct 4, 2012 9:56am | report
dumpbeast86

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dumpbeast86

good article. i have been eating the paleo way for 6 weeks and love it. i have energy to burn, my workouts are great, and i am seeing radical changes in body composition.

Oct 3, 2012 7:19pm | report
mariellewis

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mariellewis

I'm excited for you to try some of the recipes! :) Once you do, leave a comment on the blog and letting us know your thoughts!!

Oct 4, 2012 10:03am | report
seanh724

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seanh724

That all sounds awesome; I got to try it.

Article Rated:
10
Oct 3, 2012 9:41pm | report
seanh724

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seanh724

Can't wait to go try theses out.

Article Rated:
10
Oct 3, 2012 9:42pm | report
Showing 1 - 25 of 57 Comments

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