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Fresh Fruit is an Important Part in Every Diet.

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Dealing With Lactose Intolerance?

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Paleo Diet Chicken Recipes

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Paleo Diet Chicken Recipes

A great thing about the paleo diet is that you can still enjoy your favorite chicken dishes for lunch and dinner.  You can cook and serve chicken in many of the usual ways, but with much less salt, preservatives, fat, and sugar.  Here are a few paleo diet chicken recipes from PaleoPlan.com that fit perfectly into your paleo diet plan.

Chicken Cacciatore

Servings: 2

Approx. cook time: 50 min.

Ingredients:

  • 3 Tbs olive or coconut oil
  • 1 (3 lb) chicken, cut up
  • 1/2 tsp freshly ground black pepper
  • 1/2 tsp sea salt
  • 1 medium yellow onion, sliced
  • 1/2 lb mushrooms, sliced
  • 3 cloves garlic, minced
  • 1 (16 oz) can diced tomatoes
  • 1 (8 oz) can tomato sauce
  • 1 tsp dried oregano
  • 1 large bell pepper, cut into 1″ pieces

Instructions:

In a large skillet, heat oil over medium-high heat.  Season chicken with sea salt and freshly ground black pepper.  When pan is hot, add chicken and brown on all sides, about 10 minutes.  Remove and drain on paper towels.  Add onions and mushrooms to the hot pan and sauté until onions are slightly translucent, about 5 minutes.  Add remaining ingredients. Stir well.  Return chicken to pan and bring to a boil.  Once boiling, reduce heat, cover and simmer 30 minutes, until chicken is tender.

 

Roast Chicken with Balsamic Bell Peppers

Servings: 2

Approx. cooking time: 45 min.

Ingredients:

  • sea salt (optional)
  • freshly ground black pepper
  • 3/4 tsp fennel seeds, crushed
  • 1/4 tsp garlic powder
  • 1/4 tsp dried oregano
  • 4 (4-6 oz each) skinless, boneless chicken breasts
  • 6 Tbs olive oil, divided
  • 1 large shallot, thinly sliced
  • 2 tsp fresh rosemary, chopped
  • 2 medium red bell peppers, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 cup chicken broth
  • 1 Tbs balsamic vinegar

Instructions:

Preheat oven to 450℉.  Combine 1/2 tsp salt, fennel seeds, 1/4 tsp freshly ground black pepper, garlic powder and oregano.  Brush chicken with 2 tsp oil, and sprinkle spice rub over chicken.  Heat a large skillet over med-high heat, and add 2 tsp olive oil.  Add chicken and cook 3 minutes or until browned.  Turn each piece and cook 1 minute more.  Remove chicken from pan and arrange in a large baking dish.  Bake for 15-20 minutes, or until fully cooked.  

Meanwhile, heat remaining oil over medium-high heat in the same large skillet used to brown the chicken (do not wash it first).  When pan is hot, add shallots and rosemary, and sauté 3-5 minutes, or until shallots are translucent.  Add peppers, and stir in broth, scraping pan to loosen brown bits.  Reduce heat and simmer 5 minutes.  Add vinegar and season with sea salt and freshly ground black pepper.  Cook 3 minutes more, stirring frequently.  Serve sauce over chicken.

 

Chicken Fajitas with Guacamole

Servings: 2

Approx. cooking time: 25 min.

Ingredients:

  • 3 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp chili powder
  • 1 tsp sea salt (optional)
  • 1 lb boneless, skinless chicken breasts, sliced into strips
  • 1 Tbs coconut oil
  • 1/2 red onion, sliced
  • 2 red bell peppers, sliced
  • juice of 1 lemon
  • juice of 1 lime
  • 2 heads butter lettuce, root removed, washed and dried
  • guacamole
  • 1 small jar salsa (or substitute fresh chopped tomatoes, cilantro and garlic)

Instructions:

In  a medium bowl, combine garlic, cumin, oregano, chili powder, and sea salt (if desired). Toss chicken in mixture until fully coated and set aside.  Heat a large saute pan over medium-high heat. When pan is hot, add coconut oil.  Saute onion for 3 minutes. Add chicken and continue to cook until chicken is almost fully cooked (about 10-15 minutes), stirring often.  Just before chicken is done, add red peppers, lemon and lime juice. Stir and cook for 3 more minutes.  Serve over lettuce and top with guacamole and salsa.

 

You can find tons of other fantastic paleo diet chicken recipes as well as other paleo diet recipes at PaleoPlan.com/Recipes.  Also for other fantastic paleo diet chicken recipes and hundreds of other delicious paleo friendly meal recipes and a free meal plan, get The Paleo Recipe Book.

The Paleo Recipe Book

Do you have any other great paleo diet chicken recipes and resources to share?  Drop a comment below, we’d love to hear about it!

List of Paleo Diet Foods

list-of-paleo-diet-foods

List of Paleo Diet Foods

Many people who are starting or thinking about starting the paleo diet need to have a firm understanding of what foods are and aren’t allowed in order to follow the diet properly.  Eating the foods that are outlined by the diet’s guidelines is the best way to achieve the results you’re seeking.  However, eating foods that aren’t allowed can compromise your diet and stall progress.  Here is a list of paleo diet foods that you can and cannot eat to help you achieve the best results.

List of Paleo Diet Foods that are Allowed

Here’s a list of paleo diet foods that you can have while following the diet:

Meats

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  • Beef
  • Pork
  • Poultry
  • Eggs
  • Fish
  • Lamb
  • Goat
  • Wild game meat (deer, rabbit, etc.)
  • Organ meat (livers, gizzards, etc.)

Vegetables

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  • Carrots
  • Asparagus
  • Leafy Greens
  • Squash
  • Broccoli
  • Celery
  • Onions
  • Peppers
  • Potatoes (up for argument due to high starch – use in moderation)

Fruits

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  • Apples
  • Oranges
  • Strawberries
  • Kiwi
  • Peaches
  • Grapes
  • Grapefruit
  • Melon
  • Pears
  • Bananas (in moderation due to high starch and sugar content)

Nuts

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  • Walnuts
  • Pistachios
  • Hazelnuts
  • Cashews
  • Pecans
  • Macadamias
  • Brazil Nuts
  • Almonds

Beverages

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  • Water
  • Coffee
  • Tea
  • Alcohol (this one’s up for argument, so keep it in moderation)

Fats & Oils

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  • Olive Oil
  • Coconut Oil
  • Sesame Oil
  • Almond Oil
  • Avocado Oil

List of Paleo Diet Foods that are NOT Allowed

Here’s a list of paleo diet foods that you CANNOT have while following the diet:

Dairy

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All dairy products are to be avoided while on the paleo diet, including:

  • Milk
  • Yogurt
  • Cheese
  • Butter
  • Ice Cream
  • Frozen Yogurt

Sweets

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Sugar is not allowed on the paleo diet.  All sugar-filled junk foods and desserts must be avoided, including:

  • Candy
  • Cookies
  • Cake
  • Candy Bars
  • Cupcakes
  • Pastries

Junk Foods

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  • Fast Food
  • Chips
  • Crackers (such as CheezIts and Wheat Thins)
  • Processed Foods (such as hot dogs and microwaveable dinners)
  • Overly Greasy Fried Foods
  • Salty Food (in fact, salt is to be avoided completely while on the paleo diet)

Legumes

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All legumes must be avoided on the paleo diet, including:

  • Peanuts (this includes peanut butter)
  • Beans (such as black beans and green beans)
  • Soybeans
  • Peas

Beverages

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  • Sodas
  • Fruit Juices
  • Energy Drinks
  • Beer
  • Milkshakes

Don’t let the restrictions of the paleo diet scare you.  Even though the list of paleo diet foods has quite a few things that you aren’t allowed to eat, there are still plenty of healthy and delicious foods that you can eat – and you’ll enjoy a healthier life by doing so.  The Paleo Recipe Book contains nearly 400 delicious recipes that you can incorporate into your paleo lifestyle.  Watch the video here for more information.

the-paleo-diet-recipe-book-video

Do you know about any other foods that should be on our list of paleo diet foods?  Drop us a comment below, we’d love to hear about it!

Paleo Diet Weekly Menu

paleo-diet-weekly-menu

Paleo Diet Weekly Menu

The paleo diet is currently very popular due to the health benefits it provides, and variety in delicious and wholesome organic food choices.  This is a diet that you can actually take advantage of without that “always hungry” feeling you get while embarking on different low fat/low cal diets.  In this article we are going to highlight some paleo friendly meal ideas for helping you put together your own paleo diet weekly menu.

Paleo Friendly Breakfast

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You can still have a filling and delicious breakfast while on the paleo diet.  The traditional scrambled eggs and bacon, sausage, or ham is always good.  You can have your eggs in just about every way that you can imagine – poached, fried, scrambled, omelettes – but cheese must be left out of the equation.  A quick and easy paleo diet friendly breakfast could be omelettes with fresh organic veggies, turkey sausage links, and a serving of fresh fruit.  You can also have your morning coffee, but no sugar allowed – try adding a little honey or maple syrup to enhance the flavor.

Paleo Friendly Lunch

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Let your imagination go wild with lunch plans for your paleo diet weekly menu.  There are many paleo friendly options to choose one for lunch.  One great option is a large salad with fresh organic greens, topped with strips of roasted chicken breast, a diced boiled egg, bacon bits, and maybe garnish with some fruit and nuts.  Be sure to choose paleo friendly non-dairy and sugar-free dressing alternatives to keep your salad within guidelines.  Leftovers from your paleo friendly dinners are always a great idea for lunch as well.

Paleo Friendly Dinner

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paleo-diet-weekly-menu

Paleo dinners can be delicious and filling, even for vegetarians.  Dinner can be started off with a fresh salad with organic garden veggies topped with a paleo friendly dressing.  Meals like baked salmon and vegetables, barbecue chicken and grilled veggies, hearty vegetable soup, and meatloaf are all suitable for paleo dieters.  Instead of rice and pasta, served vegetable side dishes such as mashed potatoes, asparagus, and stewed carrots for a well-balanced dinner.

Paleo Friendly Dessert

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Choosing healthy and tasty desserts to incorporate into your paleo diet weekly menu will be a piece of cake.  You can’t use wheat flour and dairy products in your paleo friendly desserts, but there are many dairy-free and gluten-free alternatives that will make your dessert nights delightful.  Almond or coconut flour is often used as a substitute for traditional wheat flour in paleo friendly baked dessert recipes.  Many also feel that it would be difficult to make a delicious dessert without the main staple – sugar.  A simple non-baked sugar-free dessert would be a fresh organic fruit salad.  Drizzle a little honey over the top to enhance the sweetness and flavor.

Paleo Friendly Snacks

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There are many healthy paleo friendly options for your daily snacks.  Eating mixed nuts is a great snack that provides the protein you need to get through your day.  Snacking on fresh fruit and vegetables is also a healthy way to snack while on the paleo diet.

 

As long as you follow the general guidelines of the paleo diet, there are many different meal possibilities for your paleo diet weekly menu.  For hundreds of paleo diet recipes and a free meal plan, check out The Paleo Recipe Book and get instant access.

Get the meal plan free!

Do you have any paleo diet weekly menu meal ideas?  Leave a comment below, we’d love to hear it!

Paleo Diet Advantages

Paleo Diet Advantages

Paleo Diet Advantages

The paleo diet is a diet based on the way our ancestors ate during paleolithic times.  During the era of cavemen and women, the foods that were consumed were unprocessed and fiber-rich.  Many people today are jumping on the paleo diet bandwagon because of the many benefits that come along with this diet.  The way the cavemen and cavewomen ate back then helped them to be free of many diseases we face during our times today – such as obesity, diabetes, and cholesterol problems. 

In the paleolithic area, people ate what could be hunted and gathered, and dined from food that was free of preservatives, pesticides, and other post-agricultural chemical byproducts.  Here are some of the top paleo diet advantages that will shed some light on this effective diet.

Enjoy eating totally organic foods.

Paleo Diet Advantages

Everything you eat while on the paleo diet will mostly consist of organic, unprocessed foods – which are healthier overall, and lowers your risk to the exposure of chemicals and additives found in many processed foods.

The paleo diet is packed with nutrients, vitamins, and healthy fats.

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While on the paleo diet you’ll get all the nutritional elements your body needs to be lean and healthy.  You’ll get plenty of protein from organic meats, poultry, and nuts along with Omega-3 fatty acids found in fish.  Fruits and veggies will also provide tons of vitamins and nutrients to promote your overall health.

Reduce belly fat with the paleo diet.

reduce belly fat

The paleo diet will include a great intake of fiber, reducing salt intake, and drinking plenty of water.  It has been said that these practices combined are the perfect recipe for reducing belly fat, and keeping it under control.

Lower the risk of diabetes, high blood pressure, and obesity.

paleo diet advantages

One of the biggest paleo diet advantages is the food you consume while on the diet.  It has been said that our ancestors weren’t affected much at all by some of the common diseases we experience today such as high blood pressure, obesity, and diabetes, and it’s all because of how what we eat has evolved since the paleolithic area.  By going on the paleo diet, you get the chance to tap in to our ancestors’ healthier eating habits.

 

Dieting and eating healthy doesn’t mean you have to starve.  The paleo diet has many recipes and meal plans that will suit anyone’s taste, and keep you feeling full.  Check out The Paleo Recipe Book for hundreds of recipes, and a free meal plan.

Do you have any paleo diet advantages you’d like to share?  Leave a comment below, we’d love to hear about them!

What Is The Cave Man Diet?

What is the cave man diet?

What is the cave man diet?

The cave man diet is another name for the paleo diet (or paleolithic diet), deriving it’s name from the era of paleolithic times – long before the dawn of processed and fast foods.  Since our ancestors weren’t burdened with many of the issues we face today such as obesity, high cholesterol, and lactose intolerance, it’s believed that the cave man diet can actually be the way to go for optimum health and weight management.  So what is the cave man diet all about?

Up until agriculture was introduced 10,000 years ago, the human diet consisted of simply whatever could be hunted and gathered.  This includes fish and wild game, berries & fruit, nuts, and some root vegetables, such as carrots, potatoes, and turnips.  Since the cave man’s diet was protein and fiber rich, they didn’t have to worry about the health issues many go through today, such as heart disease, diabetes, and obesity.

Though the cave man diet comes with some nice health benefits, it may be hard to fully eat like a cave man since the domestication of food and agriculture began.  Shopping at organic food grocery stores can be a great benefit for anyone wanting to go on the cave man diet since they will mostly stock fresh, organic vegetables, grass-fed meats, fish, and more.

Keep in mind however that since organic foods grocery store prices are usually higher than if you were at a regular supermarket, the grocery bill may be a little higher while on the cave man diet.  Another great, lower-costing alternative is the local farmer’s markets.

Carrots - What Is The Cave Man Diet? Turnips - What Is The Cave Man Diet?

Some foods that must be avoided while on the cave man diet are processed foods, fast food, dairy products, salt, and snacks.  Refined sugar and coffee is one that will be hard for some to let go of, but they are also strict no-no’s of the cave man diet.  Some people may also have an issue with not being able to consume dairy products – that includes cheese – while some may actually get the gastrointestinal comfort needed by cutting dairy products completely out of their diets.

Candy - What Is The Cave Man Diet Cookies 'n Milk - What Is The Cave Man DIet? Sodas - What Is The Cave Man Diet?

There are modified versions of the cave man (paleo) diet that allow certain post-agriculture foods.  The Paleo Recipe Book has over 300 different recipes that are cave man diet approved.  You can also search this blog for cave man diet – or paleo diet – recipes.

The Paleo Diet - What Is The Cave Man Diet?

What are your thoughts about the cave man diet?

Leave a comment below and tell us all about it.