Low Carb Paleo Meal Plan

Grain-free, legume-free, dairy-free. Low in carbohydrates with an emphasis on protein and healthy fats.

This diet focuses on whole, minimally processed foods like meats, vegetables, nuts, and seeds. Carbohydrates are provided by whole, high-fiber, plant-based foods to keep blood sugar balanced and reduce inflammation.

Fiber

Eating the proper amount and type of carbohydrate is important when following a paleo diet which is lower-carbohydrate. This program is grain-free, gluten-free uses mostly low glycemic foods to optimize blood sugars and energy levels. Adequate dietary fiber intake is associated with several health benefits including better digestive health and reduced inflammation. This plan provides up to 30 grams of fiber daily from vegetables, nuts, and seeds. Soluble fiber found in foods like avocado, broccoli, and asparagus has been shown to lower blood cholesterol and generates short-chain fatty acids which have anti-inflammatory effects.

Healthy Fats

Following a Paleolithic diet can improve your lipid profile. This high-fat plan is rich in monounsaturated fat from olive oil, avocado, nuts, and seeds, and medium-chain fatty acids from coconut oil. These foods can help reduce the growth of some fungal pathogens in the gut and are beneficial for the immune system and inflammatory responses. Omega-3 fatty acids found in plant-based oils, nuts, and fatty fish provide cardiovascular benefits and reduce inflammation.

High-Quality Protein

Getting enough daily protein will help with weight management and preventing muscle loss. This meal plan provides high-quality protein sources such as chicken, salmon, eggs, turkey, beef, and pork. These complete proteins are highly digestible and provide an adequate amount of amino acids. Protein is distributed between meals and snacks to help with building muscle strength and hypertrophy.

Bone Health

Calcium is a mineral that is essential for building healthy bones and a potential nutrient deficiency in paleo diets. Magnesium has a structural role in bone maintenance and influences bone-building cells. Calcium is incorporated in this program from almonds, broccoli, salmon, and kale. This plan provides magnesium from avocado, chicken, and ground flax seeds.