6 Perfect Paleo Meals

By Mariel Lewis

The Paleolithic diet is inspired by what our ancestors ate before the agricultural age. Along with being low-carb, the foods included on Paleo diet lists are usually natural and organic. The point of eating Paleo is to give your body the nutrients it needs without the processed additives and extra calories of a contemporary diet.

These recipes aim to do just that. Try them for one of your meals, or use all of them for a whole day of Paleo dieting. Either way, enjoy!

Meal 1 /// Egg White And Vegetable Scramble

Ingredients For Scramble

• 4 egg whites (from free range chicken eggs)
• 1/4 large zucchini (diced)
• 1/4 avocado
• Sea salt and pepper to taste
• Coconut oil spray

Directions

1. Place skilled over medium heat and spray coconut oil.
2. Once skillet is hot, add zucchini and cook until edges are golden brown.
3. Reduce heat to low and pour in egg whites.
4. Cook slowly (about two minutes).
5. Once eggs are scrambled, add sea salt, pepper, and top with avocado.

 Egg White And Vegetable Scramble PDF (46 KB)

Nutrition Facts

Amount per serving

Calories 372.5

Total Fat19.93 g

Total Carb20.05 g

Protein28.8 g

* Calories and macros are calculated
for 1 serving.
Also included in macros: 12 ounces of drip coffee, 2 tablespoons of almond milk

Meal 2 /// Grilled Chicken Salad

Ingredients For Chicken

• 6 chicken breasts
• Lemon pepper to taste
• Sea salt to taste

Directions

1. Set oven to broil and arrange rack so baking pan is close to heat.
2. Cover baking pan with aluminum foil and set aside.
3. Season both sides of chicken breasts with a bit of sea salt and generous amounts of lemon pepper.
4. Place chicken breasts in the middle of the baking pan and broils for 12-13 minutes on each side.
5. Remove from oven and cut into slices or chunks.

Ingredients For Salad

• 1 cup greens
• 5 cherry tomatoes
• 1/4 avocado
• 1/4 bell pepper
• 1 tablespoon slivered almonds
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar sea salt and ground black pepper to taste

Directions

1. Place cup of greens in a salad bowl and top with the rest of the vegetables.
2. Add slivered almonds, and 1/2 sliced chicken breast to salad.
3. Top with olive oil, vinegar, sea salt, and pepper.

 Grilled Chicken Salad PDF (71 KB)

Nutrition Facts

Amount per serving

Calories 388.8

Total Fat24.5 g

Total Carb16.55 g

Protein26.95 g

* Calories and macros are calculated for 1 serving. Chicken recipe makes 6 servings.

Meal 3 /// Cilantro Beef Burgers & Ecuadorian Style Patacones (Fried Plantains)

Ingredients For Beef Burger

• 1.2 lb organic ground beef
• 2 free range organic egg
• 1/4 diced white onion
• 1 finely diced garlic clove
• 1/2 cup almond flour
• 1 bundle of cilantro, chopped
• Sea salt and ground black pepper to taste

Directions

1. Turn oven to broil. Arrange rack so baking pan is close to heat.
2. Cover backing pan with aluminum foil and set aside.
3. Combine all ingredients and form into patties.
4. Place patties on the center of the baking pan and broil for 6-8 minutes. Flip and broil for another 6-8 minutes.
5. When both sides are golden brown, remove from oven.

Ingredients For Patacones

• 1 plantain
• 4 tablespoons of coconut oil

Directions

1. Cut plantain into thick slices (each slice about one inch long).
2. Place oil in skillet and turn stove to medium heat. Oil should cover skillet's surface and over 1/4 inch of plantains.
3. Place plantains in oil and fry for two minutes. Should be crisp, but not burnt at the bottom.
4. Turn plantains over and fry another two minutes.
5. Remove plantains from oil and use paper towel to remove excess oil.
6. Smash plantains with bottom of a glass and then sprinkle each with a little salt.
7. Fry both sides of plantains again for 1-2 minutes.
8. Remove from oil, pat dry with a paper towel and serve.

 Cilantro Beef Burgers & Ecuadorian Style Patacones PDF (132 KB)

Nutrition Facts

Amount per serving

Calories 541.5

Total Fat32.85 g

Total Carb30.4 g

Protein30.8 g

* Calories and macros are calculated for 1 serving beef recipe makes 5 servings, patacones recipe makes 2 servings.

Meal 4 /// Tuna Guacamole With Baked Sweet Potato Chips

Ingredients For Tuna Guacamole

• 1 can tuna in oil
• 1.5 avocadoes
• 1/2 jalapeno pepper
• 1/2 lime (for its juice)
• 1/4 tomato
• 1 garlic clove
• 2 tablespoons chopped cilantro
• 31 baked sweet potato chips (for dipping)

Directions

1. Place one avocado in mortar and pestle (or molcajete) and add walnut oil and lemon juice.
2. Crush avocados and then add salt and pepper to taste.
3. Add tuna and the rest of the ingredients to avocado paste and mix well.
4. Enjoy with sweet potato or vegetable chips.

 Tuna Guacamole With Baked Sweet Potato Chips PDF (67 KB)

Nutrition Facts

Amount per serving

Calories 901.75

Total Fat63.5 g

Total Carb56 g

Protein35.2 g

* Calories and macros are calculated for 1 serving.

Meal 5 /// Ginger Garlic Tilapia With Summer Squash Wedges

Ingredients For Tilapia

• 5 tilapia filets
• 3 minced garlic clove
• 4 oz finely grated ginger
• 8 green onions (diced)
• 2 tablespoons unsweetened shredded coconut
• 2 tablespoons of liquid aminos
• 2 tablespoons of coconut oil

Directions

1. Heat 1 tbsp of coconut oil in skillet over medium heat.
2. Once oil has melted, add 2 or 3 tilapia fillets to skillet and cook for 2 minutes.
3. Flip tilapia and add ginger, garlic, and shredded coconut to the top of each fillet and let cook for 1 minute.
4. Spread 1 tbsp liquid aminos on the fillets and cook for another minute.
5. Flip fillets one more time, add green onions and cook for another minute.

Ingredients For Squash

• 1/2 summer squash
• 1 tablespoon olive oil
• Paprika, sea salt & freshly ground pepper (to taste)

Directions

1. Turn oven to broil. Arrange rack so baking pan is close to heat.
2. Cover baking pan with aluminum foil and set aside.
3. Cut squash into thick wedges about one inch thick.
4. Place wedges in a Ziploc bag and add the rest of the ingredients.
5. Close bag and shake it thoroughly.
6. Place wedges in a single row in the center of the baking dish and broil for 5 minutes or until golden.
7. Carefully flip each wedge and broil for another two minutes.

 Ginger Garlic Tilapia With Summer Squash Wedges PDF (91 KB)

Nutrition Facts

Amount per serving

Calories 264

Total Fat17 g

Total Carb3.75 g

Protein27.1 g

* Calories and macros are calculated for 1 serving.

Daily Totals Nutrition Facts

Calories 2588.5

Total Fat159.3 g

Total Carb131.5 g

Protein173 g

* Daily totals include one scoop casein protein, 12 ounces of drip coffee, and 2 tablespoons of almond milk.