NUTRITION: FOUR WEEK PALEO DIET PLAN
YOUR PERSONAL NUTRITIONIST: CANDICE McBRIDE
(MSc in Nutrition & Dietic)
Hi there,
If you are reading this, you are likely interested in transforming your life through good nutrition. I am a health & nutrition expert and enthusiast. Over the years I have discovered eating plans that have benefited many people’s health. I now work with other nutritionists at Cherry Hill to provide YOU with Good Food plans to improve your health.
We will aim to create new meal plans for you every 4 weeks.
Supporting Notes
1. Start on any day and follow the plan for 28 days.
2. Replace any foods you can’t eat with ones you can.
3. Message us your needs so we can address them in future plans to help others in your position.
WHY PALEO?
- A paleo diet is a dietary plan that focuses on food that may have been consumed in the Paleolithic era by human hunter gatherer ancestors.
- Research suggests that a Paleo diet can lead to a significant amount in weight loss, improves cholesterol, reduces inflammation and provides more energy.
- A paleo diet gives a much lower chance of getting diseases caused by lifestyle choices such as obesity, diabetes, heart disease etc.
HOW IT WORKS
- A paleo diet includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. A paleo diet limits foods that became common when farming emerged about 10,000 years ago.
FOODS TO EAT
- Meat – Beef, lamb, chicken, turkey, pork.
- Fish – salmon, trout, haddock, shellfish(Wild caught if possible).
- Eggs – free range or pastured.
- Vegetables 1 – Broccoli, kale, peppers, onions, carrots. tomatoes.
- Vegetables 2 – Potatoes, sweet potatoes, turnips, yams.
- Seeds & nuts – walnuts, almonds, hazelnuts, pumpkin seeds, macadamia nuts.
- Oils – extra virgin olive, coconut, avocado.
- Sea salt, garlic, turmeric, rosemary.
FOODS TO AVOID
- Bread, pasta, wheat, barley, rye.
- fruit juice, soft drinks, ice cream table sugar, candy, pastries.
- legumes: beans, lentils.
- Most dairy, especially low fat.
- Oils – sunflower, corn, soybean, grapeseed, cottonseed.
SUBSTITUTE FOODS
- Corn – Tomatoes or vegetables chopped small (mushrooms, carrots, bell peppers).
- Pasta – veggie noodles (zucchini, sweet potato, butternut squash, carrot).
- Rice/grains – Cauliflower rice or plantains.
- Flour – Coconut flour, almond flour.
- Breadcrumbs – Flax meal, chia seeds,, ground nuts, almond flour.
- Tortillas – lettuce or cabbage wraps.
- Pizza crust – Cauliflower crust, portobello mushrooms, zucchini, Italian eggplant sliced into rounds, or sweet potatoes sliced into rounds.
- Beans. Vegetables chopped small (mushrooms, carrots, bell peppers) or proteins like chicken and eggs.
- Edamame. Chopped green beans or vegetables chopped small (broccoli, bok choy, peas).
- Peanuts. Cashews, pistachios, pine nuts, or walnuts.
SIMPLE TIPS TO HELP STICK TO YOUR PLAN.
- Read labels to ensure there is no ingredient that is not Paleo friendly.
- Buy your food in advance and prepare meals.
- Keep paleo friendly snacks handy.
- Freeze premade freeze friendly dishes for emergencies.
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