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How to Start the Paleo Diet: A Beginner's Guide to Quick Meals, Recipes & Snacks

Eat Like a Caveman at the Pace of Modern Man (Woman)

One of the latest trends is eating like our ancestors. Paleo eating is eating humanely raised meat, organic produce, and cage-free eggs. Eating Paleo, means eating gluten-free, soy-free, dairy-free, peanut-free, and legume-free. In short: No wheat, grains, sugar, soy, milk, cheese, cream, peanuts, corn, or lentils of any kind.

It can take some preparation and getting used to. While eating oil and animal fat is acceptable on paleo, that is a hurdle many previously low-fat dieters struggle to get over. There are a number of oils that are not friendly to the paleo diet. When beginning, try to stick to coconut oil, olive oil, ghee (clarified butter), tallow, and lard.

Eating like a caveman has many health benefits and can results in weight loss. If your ultimate goal is fat loss or dropping weight while eating Paleo, it's best to cut starchy or sugary carbohydrates (sweet potatoes and fruit) and increase your fat intake. Foods like coconut, avocado, and olives (and their respective oils) are the perfect types of healthy fats to include in your every day diet.

Where to Start?

Beginning a new eating plan can seem daunting. To avoid feeling overwhelmed, I've given you a sample meals for your first week!

On a time crunch? Use one day to prepare all the food for the entire week. This will ensure a week worth of clean eating.

Below is a collection of fast snack and meal ideas. If the item is bold, see below for the recipe. Here's how to create meals and snacks that are quick.

Guacamole is a very healthy, nutritious, and paleo treat.
Guacamole is a very healthy, nutritious, and paleo treat. | Source

Delicious Fast Paleo Breakfasts, Lunches, Dinners, and Snacks

Delicious snacks include:

  • Guacamole stuffed deviled eggs (cut hard boiled eggs in half, remove egg yolks, mix egg yolks and guacamole in a bowl, fill egg whites until stuffed and sprinkle with your favorite seasoning!)
  • Fat bombs
  • Macadamia nuts (1 oz)
  • Olives and cherry tomatoes
  • Diced veggies with guacamole
  • Celery and almond butter
  • Deli turkey and thinly sliced cucumber wrapped with Paleo Mayonnaise

Fast breakfasts:

  • Quick breads
  • Breakfast muffins (Paleo pumpkin muffins)
  • Bake ahead a pound of nitrite-free bacon.
  • Hard-boil a dozen eggs, put 2-3 in a container and you're set for the week.
  • Smoothie: Almond butter, coconut milk, fruit (veggies), lots of ice.

  • Chorizo Sweet Potato Breakfast Hash

Quick lunches:

  • Last night's leftovers
  • Use a large leaf of lettuce to fill with the contents of a sandwich.
  • A big salad with meat, avocado, hard-boiled eggs, vegetables, nuts or seeds, and olive oil, vinegar or lemon juice. Keep nuts or seeds separate so they stay crunchy!
  • Raw veggies with a can of tuna.

Dinners (that make huge portions so one has leftovers for next week, or are fast):

  • Stew of leftovers (oil or fat of choice, browned or leftover meat and onions, a broth or stock, vegetables that you need to use up, spices, and simmer)
  • Bacon and eggs (Who doesn't love breakfast for dinner?) You can always sauté some turnips (or sweet potatoes) and onions as a healthy substitute for hash browns.
  • Brown meat and veggies with chili powder, garlic, salt, and crushed red pepper; toss on a greens for "taco salad" with some salsa.
  • Turn on the grill. Veggies and any cut or type of meat are the ultimate in paleo, and delicious after being grilled!!! Add as much paleo-friendly oil as necessary.
  • Chicken Zoodle-cine Alfredo- Use grilled chicken breast, zoodles (or noodles made using a zucchini and a mandolin/vegetable slicer or spiralizer, and Cauliflower Alfredo Sauce
  • Stuffed Acorn Squash with Cauliflower Rice and Beef


Quick Paleo Recipes

Fat Bombs

Makes 12

Bottom Layer

1.5 cup of shredded coconut

1/2 cup coconut oil, melted (or butter, if you are eating dairy)

1/2 cup of coconut butter or cream

1 tsp vanilla extract (check label to make sure there's no added sugar)

1 pinch sea salt

Top layer

1/2 cup coconut oil, melted

1/4 cup almond butter, melted

1/4 cup cocoa powder

1 tbs honey, warmed (for lower carbs, use Stevia; if interested in a very sweet treat, add more honey)

(optional) 1/4 cup walnuts

Mix top layer in food processor until well mixed and pureed. Using a spoon, place a ball in the muffin tin, and stick it in the refrigerator.

Melt coconut oil, almond butter and honey. Mix well. Add cocoa powder, and mix until mixture is liquid throughout and well-mixed. Top coconut mixture in muffin pan with this mixture. If interested in using walnuts, place a few walnuts on top of each fat bomb. Stick in freezer.

These should be kept cold. The coconut oil will begin to liquify if it becomes to warm.
One with a cup of coffee make a filling breakfast!


Guacamole

3 medium avocados, green fruit scooped out (pit, skin discarded)

1/2 diced onion

1 diced tomato

1/2 cup chopped cilantro

2 tbs lime juice

1 tsp sea salt

Mash the avocados with a fork. Stir in other ingredients. If you want to store this delicious dip, put plastic wrap that actually touches the top of the guacamole so that it doesn't turn brown.

Quick Paleo Bread

Makes 8 slices

1 cup of creamy almond butter

3 eggs

1 tbs apple cider vinegar

1/2 tsp of baking soda

1/4 tsp of salt

1 tsp stevia, or honey (Optional)


Preheat the oven to 350 F. Blend almond butter and eggs until smooth. Mix in remaining ingredients. Stir in remaining ingredients. Spray, or rub melted coconut oil, on bread pan. Pour into pan. Bake 30-40 minutes, until knife inserted in center comes out clean.

Paleo Pumpkin Muffins

Makes 12

1.5 cups almond flour

3/4 cup canned pumpkin

3 eggs, large (cage-free)

1 tsp baking bowder

1 tsp baking soda

2 tsp pumpkin pie spice

1 tbs almond butter

1 tbs sliced almonds or pumpkin seeds

Pinch sea

Preheat oven to 350 F. Coat muffin tins with coconut oil, or use muffin cups. Mix all ingredients and pour into muffin tins. Bake 25 minutes on middle rack. Sprinkle nuts or seeds on top of muffins immediately after removing tem from the oven.

© 2013 NurseFlood

Comments 6 comments

Dolores Monet profile image

Dolores Monet 3 years ago from East Coast, United States

I've heard of the Paleo diet but thought it was pretty much eating nuts and berries. I didn't realize that Paleolithic people had food processors! Ha ha. Actually, I love the idea of a simplified diet. It's good to know what it's all about!


Pinkchic18 profile image

Pinkchic18 3 years ago from Minnesota

Nice hub! Lots of good ideas for meals here.


Angie Jardine profile image

Angie Jardine 3 years ago from Cornwall, land of the eternally youthful mind ...

I hadn’t realised it but my diet seems to be Paleo already!

Thanks for such a useful hub ...


joaniebaby 3 years ago

Voted up and useful. I had never heard of a Paleo diet until my grandson in Portland started on it. He is very intense about it. And his mother, father and sister are "sort of" following his example. He also is a "tough mudder" if anyone knows about that grueling experience. His occupation is an actuary so he needs some way to stress down. Your Hub has good ideas.


visionandfocus profile image

visionandfocus 3 years ago from North York, Canada

Paleo makes a lot of sense now that wheat and dairy have been altered out of all recognition. I'd still not have too much meat, but everything else (lots of fruits and veggies and good fats, free range eggs) is so good for you. Love your recipes. Voted up and awesome and shared.

Thanks for a great informative hub and also for sharing your recipes!


MsDora profile image

MsDora 3 years ago from The Caribbean

Welcome to HubPages, and thanks for offering such interesting information. My first lesson in Paleo Meals and I'd like to learn more. Voted Up!

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