The Paleo diet, also known as the caveman or Palaeolithic diet, is based on the idea of eating like our ancestors from the Palaeolithic era. It emphasises whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds, while avoiding processed foods, grains, dairy products, and refined sugar. The diet aims to promote a more natural and nutrient-dense way of eating, focusing on high-quality protein, healthy fats, and a variety of fruits and vegetables. While the potential benefits and drawbacks of the Paleo diet are still a subject of debate, it encourages a return to simpler, whole foods and the avoidance of modern processed foods.

Protein Sources:

• Lean meats (beef, pork, lamb, venison)
• Poultry (chicken, turkey, duck)
• Fish and seafood (salmon, trout, shrimp, lobster)
• Eggs
• Organ meats (liver, kidneys)

Fruits:

• Berries (strawberries, blueberries, raspberries)
• Apples
• Oranges
• Bananas
• Avocados
• Grapes
• Pineapple
• Watermelon

Vegetables:

• Leafy greens (spinach, kale, lettuce)
• Broccoli
• Cauliflower
• Bell peppers
• Carrots
• Onions
• Sweet potatoes
• Zucchini
• Cabbage
• Brussels sprouts

Nuts and Seeds:

• Almonds
• Walnuts
• Pecans
• Cashews
• Macadamia nuts
• Flaxseeds
• Chia seeds
• Pumpkin seeds
• Sunflower seeds

Healthy Fats and Oils:

• Avocado oil
• Olive oil
• Coconut oil
• Grass-fed butter or ghee

Beverages:

• Water
• Herbal tea
• Coffee (in moderation)

Other Foods:

• Herbs and spices (garlic, ginger, turmeric, cinnamon, oregano)
• Vinegar (apple cider vinegar, balsamic vinegar)
• Honey (in moderation)
• Coconut milk
• Dark chocolate (with a high cocoa content, in moderation)

Remember, while these are common foods in a Paleo diet, individual preferences and dietary needs may vary. It’s also essential to focus on the quality of the ingredients, opting for organic, grass-fed, and free-range options whenever possible.

Day 1:

• Breakfast: Scrambled eggs with spinach and mushrooms cooked in coconut oil.
• Lunch: Grilled chicken breast with roasted vegetables (such as broccoli, carrots, and bell peppers).
• Dinner: Baked salmon with a side of sweet potato fries and steamed asparagus.

Day 2:

• Breakfast: Paleo-friendly smoothie made with coconut milk, mixed berries, and a handful of almonds.
• Lunch: Mixed green salad with grilled steak strips, cherry tomatoes, avocado, and a vinaigrette dressing.
• Dinner: Zucchini noodles (zoodles) with homemade meat sauce (using grass-fed ground beef) and a side of roasted Brussels sprouts.

Day 3:

• Breakfast: Sliced turkey breast rolled with avocado and cucumber.
• Lunch: Grilled shrimp skewers with a side of cauliflower rice and sautéed kale.
• Dinner: Baked chicken thighs with roasted butternut squash and a mixed green salad.

Day 4:

• Breakfast: Baked egg muffins with diced vegetables and bacon.
• Lunch: Tuna salad made with olive oil, lemon juice, diced celery, and served on a bed of lettuce.
• Dinner: Grass-fed beef burger wrapped in lettuce leaves, topped with sliced tomatoes and served with sweet potato wedges.

Day 5:

• Breakfast: Almond flour pancakes topped with fresh berries and a drizzle of pure maple syrup.
• Lunch: Grilled chicken Caesar salad with homemade Paleo Caesar dressing (using olive oil, lemon juice, garlic, and anchovy paste).
• Dinner: Baked cod fillet with roasted asparagus and a side of mashed cauliflower.

Day 6:

• Breakfast: Sautéed kale and mushrooms with poached eggs.
• Lunch: Turkey lettuce wraps filled with avocado, bell peppers, and cucumber.
• Dinner: Beef stir-fry with broccoli, bell peppers, and onions cooked in coconut aminos and served over cauliflower rice.

Day 7:

• Breakfast: Coconut milk chia pudding topped with fresh fruits and a sprinkle of shredded coconut.
• Lunch: Grilled salmon with a side of steamed broccoli and roasted sweet potatoes.
• Dinner: Baked lemon herb chicken thighs with roasted carrots and a mixed green salad.

Remember to adjust portion sizes according to your individual needs and dietary goals. Also, feel free to add healthy snacks like mixed nuts, sliced fruits, and raw vegetables with guacamole throughout the week.Day