The “Paleo Diet” is an interesting bugger.
While its pseudo-historical underpinnings are decidedly bunk and its dogmatic stance against gluten, grains, and starches, as well as its sales pitch for low-carb dieting, are scientifically dubious, it’s actually a pretty healthy way to eat. You’re not going to go wrong sticking mainly to meats, veggies, fruits, healthy oils, and other unprocessed foods.
So, in this article I’m going to share with you five Paleo Diet recipes that I think you’ll love regardless of whether you subscribe to the overall style of eating or not.
If the Paleo Diet is your thing, then you’ll particularly like the recipes as they recreate the “comfort food” experience using “Paleo-approved” ingredients. If you’re not a full-on caveman eater, Paleo Diet recipes are still a great source of protein and nutritious foods and generally have a nice balance of macronutrients, which makes meal planning easier.
This one-day “Paleo menu” totals a conservative 1700 calories; if you need to eat more, fill up your plate with bigger servings, add an extra snack, or pair a dish like leftover Thai grilled chicken thighs with the cauliflower “rice” for a heftier lunch.
Enjoy!
Picture courtesy of Paleo Cupboard
On a lazy Sunday morning when you’re craving brunch as a welcome break from the usual weekday routine, this recipe is perfect.
As a bonus, you can stash the leftovers in the fridge or freezer so you can savor a little taste of the weekend before you rush out the door to work.
Serves 4
Ingredients
8 eggs
1 lb. ground chicken
1/4 cup coconut oil
2 tsp. red chili powder
2 tsp. cumin
1/4 tsp. cinnamon
1 tsp. ground ginger
1/4 cup + 1 Tbsp. curry powder
1 small onion, diced
1–2 garlic cloves, minced
1–2 jalapenos or other green chiles, diced
1 medium rutabaga, diced
2 cups fresh spinach, stems removed
Dash of salt and freshly ground pepper
2 tsp. distilled white vinegar
Handful of fresh cilantro, chopped
Instructions
1. Melt the coconut oil in a skillet over medium-high heat, and add all the spices: red chili, cumin, cinnamon, ginger, and curry. Stir continuously for a minute or two, until fragrant. Toss onion, garlic, and jalapenos in the spices, and sauté for another couple minutes.
2. Add the ground chicken to the pan, and stir to break the meat into small pieces. Next put the rutabaga in the skillet, cover, and leave to simmer on low heat. Stir occasionally, and after 10 minutes, add the spinach to wilt. Continue stirring the spinach while seasoning salt and pepper to taste. Remove from heat, and set aside.
3. Fill a deep saucepan with one inch of water, and bring to a simmer over medium heat. Add white vinegar and a dash of salt. Once the water is simmering, poach the eggs by gently adding them to the water. It helps to first crack them into a small bowl or cup. Turn off the heat, cover the pan, and let sit undisturbed for 5 minutes.
4. Plate up the hash, and use a slotted spoon to transfer the poached eggs from the water to the dish. Garnish with fresh cilantro, and dig in.
Nutrition Facts (Per Serving)
Calories: 511
Protein: 31 grams
Carbs: 12 grams
Fat: 46 grams
From Gather, the Art of Paleo Entertaining, this alternative will satisfy cravings for greasy Chinese takeout.
A potato ricer is recommended to transform cooked cauliflower into rice-sized pieces with similar texture, but once you own one, you’ll find it comes in hand for other healthy habits too. The kitchen tool can also be used for squeezing excess water out of frozen spinach, straining homemade baby food, and crushing berries for jams and sauces.
Serves 4
Ingredients
1 Tbsp. duck fat (or bacon fat)
1/4 cup shallots, diced
1 red bell pepper, diced
1 green bell pepper, diced
1 large carrot, peeled and diced
1 lb. shrimp, peeled and deveined
3 Tbsp. coconut aminos (or soy sauce)
3 drops fish sauce
1/2 Tbsp. toasted sesame oil
1 egg
4 cups riced cauliflower (approx. 2 medium heads)
1/4 green onion
Salt and pepper to taste
Instructions
1. Rinse the cauliflower, and cut into big pieces. Add to the ricer, and process. Or, use a grater to create rice-sized pieces. Set aside.
2. Melt the duck fat in a large wok or skillet over medium heat, and then add shallots, bell peppers, and carrots. Sauté for 3–4 minutes.
3. Cook the shrimp with the veggies, stirring frequently until all sides of the shrimp are pink. Stir in coconut aminos, fish sauce, and toasted sesame oil. Once the shrimp is fully cooked, whisk the egg or beat with a fork, and add it to skillet to scramble.
4. Add the riced cauliflower along with green onion, and stir. Season with salt and pepper to taste, and sauté lightly until the cauliflower is tender. Serve warm for dinner, and stash the leftovers in the fridge for tomorrow’s lunch.
Nutrition Facts (Per Serving)
Calories: 267
Protein: 31 grams
Carbs: 17 grams
Fat: 8 grams
Picture courtesy of Paleomg
After a light lunch of seafood and veggies, you’ll need a filling snack to power you through the afternoon.
If you want something you can grab by the handful, it’s easy enough to make your own trail mix. But now with this recipe you can also make your own fancy cashews – good enough to eat alone or build an exciting new blend around.
Serves 8
Ingredients
1/4 cup honey
2 tsp. coconut oil, melted
1/2 tsp. smoked paprika, divided
1/4 tsp. + 1/8 tsp. cayenne pepper, divided
1/4 tsp. salt, divided
2 cups raw cashews
2 Tbsp. coconut sugar
Pinch of sea salt
Instructions
1. Preheat the oven to 350°F, and line a rimmed baking sheet with parchment paper.
2. In a mixing bowl, whisk together the honey and coconut oil, plus the first half of the paprika, cayenne, and salt. Add the cashews, and stir to coat. Spread out evenly on the baking sheet.
3. Combine the coconut sugar and remaining paprika, cayenne, and salt. Dust the cashews with the mixture.
4. Bake for 15 minutes, tossing two or three times to ensure they toast evenly and don’t burn.
5. Remove from the oven, and slide the parchment paper off the pan, preferably onto a wire cooling rack. Let cool completely.
Nutrition Facts (Per Serving)
Calories: 250
Protein: 5 grams
Carbs: 23 grams
Fat: 17 grams
Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Picture courtesy of Civilized Caveman Cooking
Whether you’re eating Paleo or just trying to eat a more balanced diet, deciding dinner can be a two-step process: Pick a protein and then a vegetable. But this dinner really takes it to the next level.
To transform sweet potatoes into pasta, it’s recommended to have a spiral slicer. But alternatively, you can pick up a handy julienne peeler for less than $10.
Serves 4
Ingredients
2 large sweet potatoes, peeled
1 cup dried figs (about 15), sliced into rounds
4 oz. prosciutto, cut into 1” matchsticks
1 cup slivered almonds
1 cup (4 oz.) crumbled goat cheese, divided
1/2 tsp. sea salt
1/2 Tbsp. olive oil
2 Tbsp. water
Instructions
1. Chop the ends off the sweet potatoes, and use a spiralizer to turn them into long strands. Or, peel the sweet potatoes, and then use a julienne peeler to create the faux pasta.
2. Add the olive oil to a skillet, and place over medium heat. Add sweet potato noodles to the pan, and sprinkle with salt. Stir frequently as they cook until tender, about 5–7 minutes. Transfer to a plate.
3. Cook prosciutto in the same pan for about 3 minutes, stirring often and turning them halfway. Add figs and almonds, and cook for 3 more minutes. Keep stirring regularly until figs are browned. Mix in half the goat cheese until slightly melted.
4. Add water, stir, and transfer the sweet potato noodles back to the pan. Toss to combine. Plate up the noodles, and top with remaining goat cheese crumbles.
Nutrition Facts (Per Serving)
Calories: 534
Protein: 22 grams
Carbs: 59 grams
Fat: 26 grams
Picture courtesy of Andy Post Productions
Just because you’re Paleo doesn’t mean you have to forego dessert.
A square or two of dark chocolate is a good go-to for healthy fats and a little sweetness, but when you want something a little more special – without a ton of baking – this is the ideal after-dinner treat for a warm summer evening.
Serves 8
Ingredients
Shortcake:
3 cups almond flour
1 tsp. baking soda
1/4 tsp. sea salt
2 eggs
2 Tbsp. local honey
1 Tbsp. lemon juice
2 cups fresh strawberries, sliced
Coconut whipped cream:
1 can full-fat coconut milk, refrigerated
1 Tbsp. honey
1 tsp. vanilla extract
Instructions
1. Preheat the oven to 325°F, and line a baking sheet with parchment paper.
2. Beat the eggs in a small bowl, and mix in the honey and lemon juice.
3. In a large bowl, combine almond flour, baking soda, and salt. Make a well in the middle, and pour in the wet ingredients. Stir until just combined.
4. Use two spoons to drop the batter onto a cookie sheet, and flatten with the back of the spoon.
5. Bake for 15–20 minutes, and while you wait, make coconut whipped cream. Open the coconut milk, and scoop the firm top layer into a large bowl. Use a mixer to loosen the waxy coconut, and then add honey and vanilla. Whip on high until light and fluffy, about 3–5 minutes.
6. Let the shortcake cool for a couple minutes. Then top with fresh strawberries and coconut whipped cream. Serve, and enjoy!
Nutrition Facts (Per Serving)
Calories: 136
Protein: 4 grams
Carbs: 12 grams
Fat: 9 grams
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