The paleo diet is centered around nutritious, natural foods such as grass-fed meats, fish, fresh fruits and vegetables, eggs, and nuts. Seeds and oils such as olive, walnut and coconut oil are also included in the paleo diet. In general, dairy, legumes, refined sugar and vegetable oils, grains, and processed foods are prohibited.
For breakfast, eggs are recommended. Use free-range organic eggs sauteed in olive oil, and add chicken or turkey breast, onions, peppers, mushrooms or other vegetables to make an omelet. Salads with large portions of raw vegetables are suggested for lunch. Try mixed greens, kale or spinach with cucumbers, carrots or radishes, and add meat or seafood along with nuts for more protein and fat. Toss with olive oil and lemon juice or vinegar. Any approved meat along with a side of raw or steamed vegetables makes a simple paleo dinner. For snacks, try sliced fruit, berries, vegetables or nuts.
There are many studies to show the health benefits of following the paleo diet. A 2009 study involving 13 participants showed that following the diet resulted in lower blood sugar, blood pressure and triglyceride levels with an increase in good HDL cholesterol levels. A 2007 study on participants with heart disease found a greater decrease in blood sugar than a similar group following the Mediterranean diet.