PALEO DIET: THE ESSENTIAL PALEO DIET PLAN Paleo Diet Cookbook And Paleo Diet Recipes To Lose 7 Pounds a Week, Remove Cellulite, Transform Your Body And Look

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Table Of Contents Introduction Chapter 1

What is Paleo Diet?

Chapter 2

How does it Work

Chapter 3

What can I eat?

Chapter 4

What should I avoid?

Chapter 5

Paleo Cookbook of

Recipes Chapter 6

Paleo Tips and Tricks

Conclusion

Introduction I want to thank you and congratulate you for downloading the book, The Essential Paleo Diet Plan: Paleo Diet Cookbook and Paleo Diet Recipes to Lose 7 Pounds Transform Beautiful

and Your

Remove Body

Cellulite, and

Look

This book contains proven steps and strategies on how to make the most out of the Paleo Diet. This is not just another “diet” a fad that will eventually pass. This diet is the same diet our ancient ancestors used. Have you noticed how no single prehistoric man is out of shape or overweight? Go ahead and read the book and give this diet 30 days before you pass judgment. Take a picture of

yourself now and take another 30 days from now and see the difference.

Thanks again for downloading this book, I hope you enjoy it!

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Chapter 1 In this chapter: What is the Paleo Diet How is it different from other diets Why Paleo?

What is the Paleo Diet? Paleo (short for Paleolithic) diet is man’s modern take on an ancient way of

eating.

Sometimes

called

as

the

Caveman diet, this way of eating adheres to the mantra that we eat what we gather and we eat what we hunt. This is also considered

as

the

biologically

appropriate diet. Before zeroing in on the diet itself, it is necessary for us to go back in time and do a quick review of the Paleolithic Era. This era is more commonly known as the Stone Age. The Paleolithic era started around 2,000,000

years ago. During this era, humans were considered

nomads,

traveling

and

moving from one place to another. They were both hunters and gatherers. Our ancestors from this period used simple tools made of stone, bones and sticks; things that they can see in their environment. When it comes to food consumption, since farming was not yet discovered, man ate raw food. They

hunted animals and ate them the same day. If raw animal meat is not on their menu for the day, surely it would be fruits or seeds. These are things made available for them and are easily accessible.

The Paleo diet wants to bring back the olden ways of eating. They work on the premise that our body has not yet adjusted to eating all grains. Robb Wolf,

a famous writer and author of The Paleo Solution,

compared

our

food

consumption to a football field one hundred yards long. He declared that we hunt and gather food for the first 99.5 yards and eat grains the rest of the way. The half yard stretch started when man learned how to plant via the Agricultural revolution. The Paleo diet is an effort to go back to how we are biologically

designed to eat and to veer away from the processed food we have been accustomed to for 10000 years now.

The core tenet of the Paleo diet is simple: forget about grains, sugars and processed food and embrace grass-fed, natural and unprocessed meat, seafood, and vegetables. Just to be clear, this is not a diet, but more of a principle for living well. Furthermore, the Paleo diet

is a work in progress. Here are some watered down principles of the Paleo way of eating, gathered from Paleo enthusiasts, believers and followers. This somewhat sums up what Paleo is all about. The more thorough checklist will be discussed in the succeeding chapters. First, eat real foods that are prepared well. If possible, prepare your own food. Veer away from convenience

store or restaurant food. Cave men prepared their own food (They even ate it raw, remember?). Secondly, Paleo diet swears off wheat, corn, rice or other grains. If eating grains is something you cannot avoid, eat them sparingly or prepare them by soaking or sprouting. The worst grains are wheat (e.g. bread, pasta and cereals) while rice is the most benign. Thirdly, say goodbye to sweets. We are talking about sugars, honey,

maple syrup, and artificial sweeteners. And lastly, if it is not natural then don’t take

it.

Processed

foods

contain

additives that are not healthy for you.

Is this a new fad? This is not something that was created overnight and will cease to exist within the next few years. The Paleo diet (cave

man diet for some) was born some 150000 to 200000 years ago and has survived since then. Admittedly, using the term cave man or Paleolithic makes one think that this is just another weird fad that will eventually pass, but this is not going to be the case. Man has adapted to eating whole foods: plants, meat, and seafood and not processed ones. This is the main concept of the Paleolithic diet. The Paleo diet is based

on the notion that in order to achieve optimal health, modern man should go back to eating unprocessed foods, the “real” food since they are more healthful for our bodies. This is not a temporary weight loss program, but a way of eating and living.

Back in the day, grains were not part of man’s

diet.

Grains

contained

carbohydrates. Those carbohydrates can turn into glucose, a type of sugar our body uses for energy. Whatever glucose is left unused is stored as fat in our body, hence the weight gain. The Paleo diet almost completely erased sugar in our diet. So technically it imposes a no sugar, no grains, and no processed food diet. What we can eat and what to avoid will be discussed in the succeeding chapters.

No Grain Diet- why is this logical? Historically, man existed as early as 150,000 years ago (some even claims 200,000). The agricultural revolution did not happen until around 10,000 years ago. Doing the math, it has been 140,000 years (or so) that man survived without grains. We learned to thrive without grains and we have succeeded.

How is the Paleo diet different from other diets? This diet is a unique diet in the sense that it takes into consideration the diet that we as humans are genetically adapted to. This is not something that is designed by doctors, dieticians, or nutritionists. This is something Mother Nature gave us through the process of

evolution and natural selection. This template is based on the extensive scientific and historical research that examines the different types as well as the quantities of food our hunter ancestors ate. The main foundation of this diet is meat, fresh sea foods and tons of fresh fruits and vegetables.

What are the benefits of this Diet?

1. The Carbohydrates from the fresh fruits and vegetables you will eat have a low-glycemic index (see what to eat and what to avoid in a Paleo diet), which means that they cause slow and limited rises in your blood sugar as well as your insulin levels. Too much insulin and high blood sugar level tend to promote

a

ton

of

diseases,

including

obesity,

high

blood

cholesterol, hypertension, gout and Type 2 Diabetes. The protein rich, high fiber and omega 3 fat content of the Paleo diet can prevent these diseases and others. 2. An unlimited diet of fruits and vegetables makes the body slightly alkaline

–

therefore,

diseases

caused by acid/ base imbalance, such as stroke, inner ear ringing,

asthma, kidney stones, hypertension and

osteoporosis,

can

be

prevented. 3. The high soluble fiber content of this

diet

can

gastrointestinal

help tract

prevent problems

while the omega-3 fat content of this

diet

can

prevent

the

inflammatory diseases or the “itis”.

Chapter 2 How does the Paleo Diet Work? The Paleo diet consists of the types of foods everyone on Earth ate prior to the introduction of farming during the Agricultural Revolution. Historians say that we are talking about a little over 333 generations before people learned

to farm. The Paleo diet focuses on foods that are high in beneficial nutrients such as

soluble

fiber,

phytochemicals,

antioxidants, and monosaturated fats. These promote good health to the consumer. This diet is also low in the food and nutrients that may cause weight gain, diabetes, cardiovascular diseases and

other

health

problems.

Such

nutrients include, but are not limited to, trans

fats

and

high

glycemic

carbohydrates. The Paleo diet also encourages its followers to replace dairy and grains with fresh fruits and vegetables.

Does the Paleo Diet Really work? Although the result is still inconclusive since the coverage is either too small or too short, the initial results as provided by five

independent studies

show

something promising regarding this diet. Let us go ahead and look at these studies one by one.

The first study regarding the Paleo diet is made by Staffan Lindeberg et al who focused on how this diet can improve the glucose

tolerance

of

individuals

diagnosed with ischemic heart disease.

He made the study by observing 29 men with heart disease for 12 weeks. His study

focused

on

weight,

waist

circumference, insulin level as well as glucose tolerance of these men. Glucose tolerance focuses on how fast glucose is disbursed and cleared from the blood, a marker for insulin resistance as well as diabetes. In his study, it shows that his Paleo diet group had a significant improvement in their glucose tolerance

level. Weight loss may not be that significant since those in Paleo lost a total of 5 kgs while those on the control group

lost

3.8

kilograms.

Waist

circumference-wise, those men in the Paleo diet group lost 2.2 inches average in their waist while the control group lost 1.1 inch only.

The second study of the Paleolithic diet

is done by Michael Osterdalh that focused on how the Paleolithic diet can affect healthy individuals. In this study, 14 healthy medical students (5 male and 9

female)

were

instructed

to

go

Paleolithic for three weeks. The results showed a weight loss of 2.3 kilograms, and a waist circumference decrease of 1.5 cm. In addition to this, the systolic blood

pressure

of

these

healthy

volunteers went down by 3mmHg.

The third study worth mentioning is the one done by T. Jonnson that focused on how the Paleo diet can be beneficial to type 2 diabetes patients. In this study 13 individuals are given the chance to go through both Paleo diet and Diabetic diet for 3 months each. The Paleo diet made the patients loss 3kgs in weight and 4cm on their waist. There is also a significant

drop in the blood sugar and triglyceride levels of the patients on the Paleo diet.

The fourth study on the list is the one done by a Linda Frassetto, which focused

on

the

metabolic

and

physiologic improvements of Paleolithic dieters. 9 healthy individuals were given the chance to go Paleo for 10 days and the results showed a significant decrease on

several

indicators

such

as

Cholesterol, Diastolic Blood pressure, Triglycerides,

Insulin

and

LDL

Cholesterol.

The last study is the one done by Ryberg, et al focusing on the effects of the Paleolithic diet in obese postmenopausal women. 10 women with BMI over 27 went on the Paleo diet for 5 weeks and were able to successfully lose weight

with major reduction in liver fat as well as blood pressure, fasting blood sugars, Triglycerides

and

total

cholesterol.

Sounds convincing, doesn’t it? So far so good. Let us go ahead and dig deeper into the Paleo diet by knowing what we can eat if we go through this diet.

Chapter 3 What We Can Eat In general here is what the Paleo diet claims as good food to eat. Grass-produced meat Healthy oils such as avocado, coconut, flaxseed, olive, walnut or macadamia Fresh fruits and vegetables

Nuts Fish or seafood Eggs Seeds Let us go ahead and take a closer look at each food group allowed in the Paleo diet.

Meats Almost all meat and meat products are

Paleo by definition. The only drawback is that it should be processed naturally, and should contain less fat. Beef, pork, and lamb are considered Paleo. A person on Paleo diet can have poultry meat like turkey, chicken legs, thigh, breast and wings. One can also have goose and any poultry produce like eggs. On a Paleo diet, one can still eat pork such as tenderloin or chops. Bacon, as long as you don’t do anything crazy with

it, is still allowed. To sum it up, Paleo meats are the following: Poultry Turkey Chicken Breast, Thigh, Legs and Wings Goose Ostrich Pheasant Quail

Meat Goat Bacon Pork Tenderloin and chops Steak Veal ( lean et al) Ground Beef Grass Fed Beef Beef Jerky Lamb rack and chops

Venison Steaks Buffalo New York Steak Bison Steaks, Jerky, rib eye, sirloin Non fish meat (found in the sea) Shrimp Lobster Clams Others (Yes, these are also Paleo)

Rattlesnake Chuck Steak Rabbit Elk Emu Kangaroo Wild Boar Reindeer Turtle

Fish and Seafood Omega-3 acid is one of the most important nutrients in any Paleo diet. Admittedly not everyone is fond of seafood unlike meat that seems popular among most humans. But we do need seafood and fish in our Paleo diet. Acceptable fishes and sea foods (with a bit of explanation after each name) are listed below.

Fish Bass – refers to many different species of fish all of which are perch-like (long, rounded and has rough scales). There are three types of bass fish Black Temperate Asian

Salmon – like trout, grayling, char and whitefish. These are fishes that thrive in freshwater which migrated to

the

ocean

then

returns

to

freshwater to reproduce. Halibut- a type of flat fish Mackerel – a type of oily fish and a good source of omega 3. Sardines – a smaller version of the mackerel and is a part of the herring

family of fishes. Tuna- a saltwater fin fish belonging to the mackerel family Red Snapper- the best known fish from the snapper family and inhabits estuaries and feeds in fresh water Shark Sunfish- the heaviest bonefish known in the world. Also known as mola mola

Swordfish

–also

known

as

broadbills in some countries Tilapia – also known as yellow leather jacket fish Trout- closely related to salmon and char and is also a favorite of bears and birds of prey such as the eagle and the heron Walleye- native to Canada and has eyes

protruding outward

as

if

looking into the wall (as the name literally implies)

Seafood Crab Oysters Crawfish Scallops Crayfish Lobster

Shrimp Clams

Vegetables Most vegetables are in the Paleo diet but just to be clear, it is MOST but NOT ALL vegetables.

There

are

some

vegetables that have high starch contentthey tend to have low nutritional value compared to the starch or carbohydrates

as well as sugar they contain. Go ahead and check the next chapter to see which vegetables are not allowed. Some of the accepted Paleo vegetables are the following: Asparagus Green Onions Avocado Eggplant Artichoke hearts

Parsley Brussels sprouts Cauliflower Carrots All kinds of Pepper Spinach Cabbage Celery Zucchini Broccoli

Oils and Fats Yes, the Paleo diet incorporates fats and oils in its diet. Fat? Yes. Contrary to the old belief that fat makes one, well, fat, studies show that it is carbohydrates that give man the additional weight. Natural oils and fats are what the body uses to create energy. Sugar does the same thing, but since Paleo is all about eating fewer

sweets, consumption of natural oils and fats can already give you the energy you need.

Here are some approved Paleo oils and fats: Coconut oil Macadamia Oil Grass fed Butter Olive oil

Avocado Oil

Aside from these there are nuts that are a good source of oil and fats. Just be very careful because excess consumption of fat is also dangerous. If you intend to lose weight using this diet, then ignore this page and proceed to the next one.

A list of accepted nuts:

Almonds Hazelnuts Pine Nuts Sunflower Seeds Walnuts Cashews Pecans Pumpkin Seeds Macadamia Nut Nut? Where’s the peanut? Peanuts are

not nuts, but are legumes and legumes are a no-no in the Paleo diet (see next chapter: What to Avoid)

Fruits Fruits are a good source of fructose, a form of sugar. They are much better than the high-fructose corn syrup, but still they contain sugar. Again if you intend to lose weight using this diet, then refrain from eating fruits and stick to the

vegetables of the Paleo diet.

Here’s a list of the Paleo accepted fruits: Apple Oranges Avocado Figs Blackberries Tangerine

Papaya Cantaloupe Peaches Raspberries Plums Lime Mango Pineapple Lychee Guava

Blueberries Watermelon Grapes Strawberries Lemon Now that we know what we can eat, the next chapter will then discuss what we should avoid when going Paleo.

Chapter 4 What to Avoid Earlier we discussed what to eat if you want to go Paleo. If you noticed not all kinds of fruits, vegetables or meat are mentioned above. Does this mean that all the rest are not acceptable as Paleo? Not exactly. What we will be discussing

here are the lists of unacceptable food if you are to go on a Paleo diet. It would be difficult at first since most of the foods in the list are things we love and have grown to love. Just stick with it and everything else will follow.

In general the following foods are prohibited if you are to go Paleo: Candy/junk

food/processed

food

(Cavemen didn’t have any of these back in the Stone Age) Dairy (This will be discussed later) Refined vegetable oils and sugar (Anything refined is considered processed) Cereals Salt (too much) Potatoes Legumes

Let us go ahead and discuss each food group one by one.

Sweets The reason why sweets are a no-no if you go Paleo is because sugar is processed and processed foods are not something cave men had in their lifetime. The rule of thumb – if it has too much sugar it is not Paleo. So you might as

well

start saying goodbye to the

following sweets: Candy bars Twix and Twix Peanut Butter Snickers and Snickers Peanut butter Reese’, Reese’s Fast Break and Reese’s Pieces 100 Grand Mounds

Butterfinger Almond Joy Milky Way Nestle Crunch Payday Hershey’s M&Ms Twizzlers Skittles Red Vines

Honey (accepted if in moderation) Sugars

Dairy Isn’t dairy something that doctors prescribe for people with weak bones? The calcium in milk makes it a good aid against osteoporosis. Besides, dairy is made naturally; therefore, it is not processed. The question then is why it is

not Paleo approved? Simple. It was not practical

to

milk what you hunt,

especially when you are supposed to catch it off guard or catch it quickly. The closest thing to a dairy our cavemen ancestors drank was their mother’s milk while they were still children.

Examples of dairy and dairy products you should avoid once you go Paleo are the following:

Butter Ice cream (oh my) and yogurt All forms of milk Powdered Skim Whole Non fat Cheese Cream cheese Cottage cheese

Dairy spreads Pudding

Grains We began eating grains only when we went through the Agricultural revolution a little over 10,000 years ago. Our body was exposed to meat more than grains so we are still not accustomed to this food product.

Grains are our main food source for carbohydrates.

Carbohydrates

are

converted to sugar which in turn is converted to energy by the insulin in our body. Sugar that is not converted to energy is stored as fat in the body. Insulin also spikes up when there is too much sugar in the body, and if this frequently happens, inflammation begins

and our cells become resistant to insulin. This can cause diabetes.

Grains contain gluten, considered as one of the worst offender of the body. Gluten has the ability to mimic proteins so that it can easily make its way to the cells of the body. When this happens, gluten releases certain nutrients that cause autoimmune

diseases,

where

unfortunately, the body attacks itself.

Grains also contain lectins that can damage the gut making it inflamed and thus unable to absorb nutrients from the food we eat. Here’s a list of grains and grain-made products you should avoid if you want to go Paleo or if you want to be healthy altogether. Cereals Breads and pastries

Wheat Thins Crackers Oatmeal Corn, corn syrup and high fructose corn syrup Wheat Pancakes Hash Browns Beer (It’s also made of grains) Pasta

Legumes You don’t normally associate legumes with junk foods the way you associate wheat with let’s say bread or Twinkies. In fact, soy, a form of legume, is considered healthy and is used as an alternative to meat or animal products. So why is legume a Paleo no-no? The answer is phytic acid. Legumes contain

phytic acid which functions as a nutrient binder – this means legumes prevent our body from absorbing any nutrients from the food we eat. Legumes do not steal any nutrients we have inside but prevent more from being added. Nuts also possess the same acid yet nuts are Paleo. This is because we consider legumes staple while nuts are something we eat occasionally.

You

don’t

consider

almonds as your primary source of

energy, right? If you do then you should minimize intake or else. But some of us consider legumes as our primary source of carbohydrates. Therefore, we eat more of the legumes but less of the nuts. Replacing meat with soy decreases your nutrient intake therefore exposing your body to nutrient deficiencies.

On top of that, legumes also contain

galaco ligosaccharides that are poorly absorbed by the small intestine. It then passes on to the large intestine and can become food for the bacteria found in the colon therefore causing Irritable Bowel Syndrome.

Legumes also contain lectins. Lectins are proteins found in almost all kinds of food and when not prepared properly can contribute to a leaky gut because it

can damage the intestinal walls.

Here’s a list of all legumes that we need to avoid once we go Paleo Black, Green, White and Red Beans String Beans Mung Beans Broad Beans Pinto Beans Fava Beans

Navy Beans Garbanzo Beans Kidney Beans Adzuki Beans Mesquite Lima Beans Horse Beans Black Eyed Peas Tofu Snow peas

Chickpeas Sugar snap peas Peanuts and Peanut butter Miso Lentils Lupins Soybeans and all soybean products and derivatives

Artificial Sweeteners

Anything artificial is not Paleo. If you want to sweeten your food, go natural; use honey (in moderation) or maple syrup.

Here’s

a

complete

list in

(alphabetical order) of those banned sweeteners:

1′,4,6′-Trichlorogalactosucrose Ace K Acid saccharin

ACK (acesulfame potassium) APM

Aspartyl-phenylalanine-1-methyl este Calcium cyclamate ClearCut Isomalt Decomalt D-glucitol and D-glucitol syrup Equal Classic Equal Saccharin Equal Spoonful (also +aspartame)

Equal Sucralose Glycerin Hydrogenated

High

Glucose Syrup Hydrogenated Maltose Isomaltitol Lesys Licorice Maltitol Powder Maltitol Syrup

Maltose

C

NatraTaste Blue NatraTaste Gold Natrulose Necta Sweet NutraSweet Rebiana Smart Sweet Sodium Saccharin Splenda

Sucaryl Sugar alcohol Sunett Sweet N Low Sweet One Sweet Twin SweetPearl Trichlorosucrose Xylipure Zerose

ZSweet

Fatty Meats All sorts of meats are Paleo except when they are processed or contain low quality

meat.

They

include

following: Hot dogs Spam All other low quality meats

the

Energy Drinks They are manmade, so these are not good for you and thus not Paleo. Red Bull 5 Hour Energy Monster XS Energy Drink Rockstar Vault

Starbucks Refreshers Mountain Dew MDX

Sodas and Alcohols The Stone Age man has only one beverage choice during the Paleolithic Age: pure water. Today’s alternatives to water like soda contain High Fructose corn sugar as well as other artificial ingredients that contain no nutritional

value whatsoever. They are a form of empty

carbohydrates

and

contain

caffeine. Caffeine is not something our cave men ancestors were accustomed to.

Overconsumptions of soda products is associated

with

diseases

such

as

diabetes, obesity, high blood pressure, heart diseases, and even worst, cancer.

Of course alcoholic drinks are also not

allowed since most of them are made of barley, wheat, or malt. This includes, but is not limited to the following: Alcohol + Mixers Beer Tequila Vodka Whiskey Rum

Potatoes White potatoes have a high sugar and starch content. This being the case, eating potatoes increases the insulin produced

by

the

body

causing

inflammation and eventually diabetes. Potatoes also contain antinutrients that may cause intestinal distress such as an inflamed gut or a damaged intestinal wall.

Wait, there’s more

Fruit Juices

Although fruits are Paleo accepted, some fruit juices are not. This is because they can be high in sugar (fructose). Too much sugar can cause your plan to go off track. Here’s a list of fruit juices to avoid:

Star fruit Juice Apple Juice Chinola Juice Grape Juice Mango Juice Orange Juice Strawberry Juice

Snacks Cheap and pre-packed snacks are

processed and are therefore not Paleo. Go ahead and say goodbye to them now: Sun chips Chips Pastries Cookies Pretzels

Chapter 5 Sample Paleo Recipes Here we have a list of suggested meals incorporating the Paleo idea of eating. We segregated these into breakfast, lunch and dinner. We also included dessert, appetizer and salads. Happy eating!

**Breakfast Suggestion number 1: Paleo Egg Muffin (makes 12 servings) What we need: Twelve eggs (organic, free range) A little olive oil, coconut oil, or grass-fed butter to line the muffin tins with Sea salt plus pepper to taste Vegetables (you can make 4 of each,

a dozen of each or whatever works for you) 1. Tomato + basil (1/4 a cup each) 2. Cilantro + green onion (1/4 a cup each) 3. Kale + garlic (3 cloves chopped garlic, 1/2 cup chopped kale,)

So here’s how we would do it:

First, preheat your oven to 350 degrees. Lightly grease your muffin tins with coconut, olive or butter from grass-fed cows.

Next, start preparing your vegetable fillings. A tomato-basil filling is made of ¼ cup chopped tomato and ¼ cup chopped fresh basil mixed together while a kale-garlic mix needs ½ cup

chopped kale mixed with 3 cloves of chopped garlic. You can use any other filling you want, as long as you check Chapter 3’s list of Paleo fruits and vegetables. Start preparing the batter by whisking eggs in a large bowl and adding sea salt and pepper to taste. Fold in the vegetable mixture. Each mix should be in separate bowls and separate rations of whisked eggs.

Finally, pour mixture into your greased muffin tins and bake for 20 to 25 minutes or until the eggs are fully cooked through. Serve hot.

**Breakfast Suggestion number 2: Apple, Kale and Peach Smoothie What you need: Three to four slices of peach Half an avocado

A quarter to half a cup frozen kale chopped into small pieces Half a banana one cup almond and coconut milk combined With the help of a blender, mix all your ingredients together until you reach your desired smoothness. You may serve this with a drop or two of honey to make it sweeter.

Despite

not

having

any

cucumber in the mix, this smoothie may taste cucumber-like.

Here’s one for meat lovers:

**Breakfast Suggestion number 3: Tacos with boneless pork short ribs

What you need: In making the tortillas:

two tablespoons coconut flour three whole eggs whisked A pinch of salt half a cup coconut milk

For your shredded pork (note: this should be prepared the night before) 2 pounds boneless pork short ribs two tablespoon maple syrup two teaspoon garlic powder

Some salt to taste

For the toppings 5 to 6 bacon strips 6-8 ounces of green chilies Two to three tablespoons of hot sauce (if you prefer it hot) Green onions chopped

Let’s do it:

First prepare your ribs in a slow cook crock pot for 8 to 10 hours. You might want to do this the night before so when you wake up everything is okay. To prepare your ribs, mix maple syrup, salt and garlic powder together with your short ribs in the crock pot and slow cook for 8 hours or until the pork can be shredded into thin pieces.

Next prepare your tortillas. Normally one can purchase ready-made tortillas in the grocery, but since we are on a Paleo diet we will do everything from scratch. Make your tortillas by mixing the eggs, the coconut oil, salt and pepper together until the mixture is smooth and creamy.

Pour the tortilla mixture in a medium sized skillet pan and cook until you have

pancake sized tortilla.

Prepare your toppings. Start by heating or frying your bacon. Chop your fried bacon to small bits. If you want your tortillas a bit hot, mix some of your chilies and a few drops of hot sauce and place in a microwave oven for one to two minutes Tortilla: check. Filling: check. Now

load up each tortilla. Here’s the correct order: shredded pork, bacon, chilies, and then green onions. Fill each tortilla and serve.

What is for Lunch or Dinner? Eggs are the heroes of the Paleo diet. So for lunch let us go ahead and prepare this simple egg salad the Paleo way.

Traditional Egg salad Recipe Here is what we need: two large diced celery ribs Half a green bell pepper, diced two

tablespoons

minced

fresh

parsley four thinly sliced scallions six

tablespoon

home-made

Mayonnaise s i x hard-boiled eggs - peeled, and

chopped one tablespoon brown mustard A pinch of Salt and powdered black pepper to taste Let us start doing our egg salad. Prepare your vegetables and eggs and combine all dry ingredients in a mixing bowl. Combine your mustard and mayonnaise together and fold in the eggs and the vegetables. Add a pinch of salt or

pepper as desired. This egg salad can be eaten as is, or stuffed in a tomato or wrapped in lettuce for a different twist.

Not a fan of egg salad? Here’s a Paleo recipe for a chicken salad instead.

Chicken Salad Here is what you need: A cup of diced, cooked chicken

Half a cup diced red bell pepper An artichoke heart, cooked and chopped into smaller pieces two thinly sliced scallions a tablespoon minced parsley one third cup homemade LemonBalsamic

Mayonnaise

(use

as

desired) You only need to cut everything and mix them together in a large mixing bowl.

Add the mayonnaise and toss. Eat up. As you may have noticed, the salads above call for homemade mayonnaise. Here’s the recipe for this mayonnaise.

DIY Mayonnaise ala Paleo What we need: two egg yolks a tablespoon vinegar a tablespoon lemon juice

Half a clove of garlic A quarter of a cup of extra virgin olive oil A stick blender

Here’s how we would do our own mayonnaise. Combine egg yolk, vinegar, lemon juice and garlic in a clean glass jar. Add the olive oil as well. Turn the blender

on

and

blend

until

all

ingredients are incorporated together. With the blender still on, slowly drizzle the mixture in light-flavored olive oil until the mixture thickens and becomes oily.

If you are not into salad and instead feel like having soup for lunch, here is a quick fix soup ala Paleo. Cue in Chicken Avocado soup.

Chicken Avocado Soup Here’s what we need: six cups chicken broth a tablespoon hot sauce (optional) a pound boneless, skinless chicken breast a diced avocado four scallions a clove of garlic, crushed

A pinch of salt and black pepper to taste

In a big saucepan pour in the chicken broth and add your hot sauce (if desired.) As you are heating the broth cut into bite-size pieces your chicken and avocado. Slice your scallions and separate the white part from the crisp green part. While the broth is simmering,

stir in the chicken as well as the white part of the scallions. Continue stirring to ensure that the diced chicken will not form lumps at the bottom of your pot. Add the garlic and wait till the broth simmers

under

low

fire

for

approximately 10 minutes. Add a pinch of salt and pepper to taste. Serve with the diced avocado and the green scallion shoots. Now that lunch is over the question then

is what’s for dinner? Here are some healthy

Paleo

suggestions

for

a

sumptuous dinner. Let’s start off with a poultry dish.

Crunchy Deviled Chicken What you need: four chicken legs (leg and thigh quarters) Half a cup almond meal

one teaspoon curry powder one teaspoon cayenne pepper one teaspoon dry mustard four tablespoon olive oil

Start by preheating the oven to 350 degrees. Mix in the cayenne pepper, almond meal and curry powder together. Prepare your drumstick by rubbing each piece with a little olive oil before

rolling it the seasoning mixture. Take a roasting pan and arrange your drumsticks in it. Roast your chicken inside the oven until the meat becomes soft and juicy and the skin crunchy. Serves 5.

How about some meat?

Spiced Pot Roast Here’s a list of what we need:

Four pounds of chunked beef Salt Half a teaspoon black pepper Half a teaspoon allspice Quarter of a teaspoon ground nutmeg four medium-sized tomatoes One medium-sized onion three tablespoon olive oil three tablespoon lemon juice One and a half tablespoon cider

vinegar two tablespoon lard Two-thirds cup beef broth two bay leaves This first part should be done the night before. Let us prepare the roast first. Lightly sprinkle salt on your chunked beef. Set aside. On a small bowl, mix you spices: pepper, allspice and nutmeg. Sprinkle

your beef chunk with the spice mixture. To ensure that your beef chunk absorbs all the spices stab it with fork all over.

Prepare your roast paste. Core your tomatoes, then cut into chunks and put in the food processor. Peel your onions, cut in chunks and throw in with the tomato in the food processor. Add olive oil, some lemon juice and a few drops of vinegar. Blend until you get a thin paste solution.

Get a zip-lock bag, place your roast inside and pour in your paste. Marinate for 8 hours.

After 8 hours it is time to prepare your roast. Pull out the beef chunks from the zip lock bag and set aside the marinade sauce.

Melt your lard in an oven, over medium to high heat and sear the roast on both sides. Once done add the marinade sauce, beef broth and bay leaves. Let the mixture boil then turn down to simmer. Let your roast cook for the next two to three hours or until the meat is forktender.

Prepare the sauce. This is the same

marinade sauce, beef broth mixture you cooked the beef chunk with. Reduce the sauce in a pot until it thickens. Serve and enjoy.

After eating a heavy meal, let’s end the night with a sweet and simple dessert. How about a custard baked Paleo style.

PALEO BAKED CUSTARD

Here are the ingredients: 14 fluid ounce unsweetened coconut milk Three tablespoon honey Quarter of a teaspoon French vanilla liquid (optional) Five whole eggs One eight teaspoon salt This is how we will do it: With a help of a blender, blend all your

ingredients together. Taste your mixture and adjust sweetness by adding a few more drops of French vanilla liquid. Once satisfied with the taste pour blended mixture into a greased Pyrex casserole. Cover with foil and cook in a slow cooker. Add water to fill up the space around the casserole and cook for the next four hours. Once down remove the lid and let cool to room temperature before chilling. Chill overnight before

serving.

If you are not into custards why don’t you go and create your own ice cream? Here is an easy Paleo ice cream recipe using one of the most common and most loved berries.

PALEO CREAM

STRAWBERRY

ICE

Here is what we will need: One

pound unsweetened

frozen

strawberries 14 fluid ounce coconut milk Quarter of a teaspoon liquid stevia extract (or as much as desired) Half a tablespoon lemon juice With the help of your food processor, blend all your ingredients together until the strawberry is ground into the tiniest

pieces. Once done, transfer

in a

container, then blast freeze or refrigerate overnight prior to serving. This recipe can serve 6 people.

Chapter 6 Some Words of Wisdom Saying goodbye to something that you are used to is somewhat difficult. And we do understand that this is perhaps the reason why some people are not going gaga over the Paleo diet. Imagine saying goodbye to pasta, bread and soya. Here

are some tips on how to successfully overcome the fear of going Paleo.

Do not Do it Alone It sometimes pays to do something with the people you love. Having someone to talk to about your struggles with the diet as well as your health and fitness goals is very important if you want to succeed in going Paleo. If no one seems to come

to you, find them. Say your goal out loud and use that as your motivation to strive and finish.

Learn to let go Just like when moving on from a failed relationship, you need to clean your kitchen of every memory of the failed love. If you want to go Paleo, clean your pantry and refrigerator of anti Paleo

foods (see chapter 4).

Familiarity breeds contempt The reason why it is hard to go Paleo is because you are not familiar with the foods that are allowed under the diet plan. Stock up your fridge with Paleo accepted food (see Chapter 3). Having an empty fridge with an empty stomach can cause you to order take-out instead.

If you constantly fill up your fridge (and this is not cheap) you might feel guilty if you are not able to eat it all by the end of the week. Shop every weekend.

Learn to Cook Going Paleo means you have to cook your own food. You have to learn how to. If you don’t know how to, then this is the time to learn. Remember that the

more you cook, the more you learn. The more you learn, the better your cooking will be. A better cook equates to better tasting food. So go ahead and start cooking. Try some of the recipes we provided

in

the

(Chapter 5).

Love your Eggs

previous

chapter

Eggs are cheap, readily available and are Paleo accepted. You can easily turn your raw egg into a fried one or a boiled or scrambled meal. When you don’t feel like cooking an elaborate meal, you can get an egg or two, fry it and be done with it. No need to order takeout.

Of course, let’s add a few tricks to do in order to be successful in going Paleo

1. Do

not

go

totally

Paleo

immediately. Take it one meal at a time. 2. This is not a diet; it is a way of eating. 3. Have a cheat day. Look forward to that day so that waiting is worth it. 4. Do your research and do it well. This can help you with trick

number 3. 5. Plan your meals and write your shopping list (see list of Paleo accepted food). This will ensure that you don’t miss anything or that you don’t go beyond what is allowed for you. 6. Never go shopping hungry as well as shop with hungry kids. Decisions are clouded when you are hungry.

7. Similarly do not cook while hungry. You have a tendency to cut corners in order to fill your empty stomach. Or worst, you’ll pick the phone and dial your favorite fast food instead. 8. Veer away from the bakery. If not possible, stay close to the wall and cover your mouth (and yes this is not an exaggeration).

9. Make sure to have at least one type of vegetable per day. 10. Prepare your favorite meal minus the non Paleo aspect. Prepare your apple pie without the pie or the quiche without the crust. You still enjoy the food without ruining your diet. 11. Leave the food in the kitchen not anywhere else.

12. If at first you don’t succeed, try again. 13. And Lastly JUST DO IT. No ifs, no Buts.

Conclusion Thank you again for downloading this book!

I hope this book was able to help you to stick to your decision to go Paleolithic. This may not be easy at first but with enough practice and due diligence, going back to the basics will be as easy as pie

—Paleo accepted pie, of course.

The next step is to Practice, Practice and Practice. Here are some more things to remember: 1. Plan your meals in advance 2. Cook your meals in bulk and store them in the freezer until you are ready to consume them. 3. Remember why you are doing this,

check with yourself constantly and be proud of your achievement. 4. Read labels. 5. Stop trying to be perfect. Instead be real and everything else will follow.

Finally, if you enjoyed this book, please take the time to share your thoughts and post a review on Amazon. greatly appreciated!

It’d be

Thank you and good luck!

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Paleo Diet: The Essential Paleo Diet Plan - Paleo Diet Cookbook And Paleo Diet Recipes To Lose 7 Pounds a Week, Remove Cellulite, Transform Your Body And Look Beautiful This book contains proven steps and strategies on how to make the most out

of the Paleo Diet. This is not just another “diet” a fad that will eventually pass. This diet is the same diet our ancient ancestors used. Have you noticed how no single prehistoric man is out of shape or overweight? Go ahead and read the book and give this diet 30 days before you pass judgment. Take a picture of yourself now and take another 30 days from now and see the difference.

Mediterranean Diet: The Ultimate Mediterranean

Diet

Plan

-

Mediterranean Diet Cookbook And Mediterranean Diet Recipes To Lose 7 Pounds a Week, Eliminate Toxins And Feel Great This book contains the basics of the popular Mediterranean Diet and more than 30 recipes of delicious healthy snacks and dishes that you can enjoy

during

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