7 Days Indian Paleo Diet Plan and Recipes

It took millions of years for the present human to evolve from its ancestors. While the process of evolution did work for us, it has also made us very vulnerable to diseases and disorders. Our ancestors were athletic enough to chase and get chased by wild animals. They were strong enough to hunt down wild beasts with mere sharpened stones and bones. They could withstand ferocious cold by simply warming themselves up with animal hides. Now look at the present human race i.e. us. Most of us can’t even get up a couple of stairs without losing our breaths. We rely on medicines as much as we rely on food. When we came from such impressive ancestors; how did we end up this way? The answer to this lies in an aspect that changed drastically from then to now – DIET!

Our ancestors were pure hunters while we are pure cultivators. When farming came into the picture some thousands of years ago, the human diet changed drastically. Many new ingredients like grains, legumes, pulses were introduced. However, it is now being felt that this new incorporation has done more harm than good. This gave rise to a new diet format called PALEO DIET which literally means ‘Ancient or Old’ diet.

7 Days Paleo Diet Plan-min

Going Paleo is to follow the diet of the ancient humans who relied on raw nature for obtaining their calories. Therefore, Paleo says to have lean meat, fishes, vegetables, fruits, nuts and even seeds. It strictly forbids the follower from having any grains, legumes, pulses, dairy products, cereals, salt, sugar and any kind of processed food.

Paleo Diet in India

India follows largely a 3-meal per day pattern (Breakfast, Lunch and Dinner) and knowingly or unknowingly, all the three meals are heavy; not an advisable thing to do from the health perspective. Hence, India is one nation that can benefit appreciatively by adopting a Paleo Diet. This ancient diet has tremendous potential some of which are –

Effective against Diabetes

It might surprise you to know that approximately 10 lakhs Indians die every year due to diabetes and diabetes related disorders.  Around 7.1% of the Indian Adult population suffers from Diabetes. Lack of exercise and improper diet are the two major causes of diabetes. The Paleo diet focuses on a protein, vitamin and fiber rich diet and excludes most of the carbohydrates and foods that are high on glycemic index – any food that elevates the level of sugar tremendously in the blood after consumption. Thus, following a Paleo diet protect the body from ingredients that increase your chances of getting diabetes. Several researches have shown that Diabetics when put on Paleo diet showed better insulin response.

Good on the Heart

Another accepted benefit of the Paleo Diet is its beneficial effect on the cardiovascular system. The Paleo Diet promotes the consumption of healthy fats. Secondly, it prevents the follower from having any junk food or processed food all of which are acclaimed to be health disasters. Thus, it controls the level of cholesterol in the blood and thereby prevents the occurrence of any heart and blood related disorder.

Autoimmune and Allergies

In autoimmune disorders, the body’s self defense mistakes the other cells in the body as foreign elements and starts destroying them. It has been proved scientifically that diet is one of the most crucial factors that can promote or prevent the onset of autoimmune disorders. The Paleo Diet being all natural and free from any chemical or processed ingredient protects the body’s internal environment and thereby prevents autoimmune disorders. There have been reported incidences where people have recovered from autoimmune disorders after switching to a Paleo Diet.

The healthy ingredients in Paleo contain anti inflammatory properties and thus it is beneficial for people who are prone to allergies. It is beneficial for asthmatics too.

Degenerative Diseases

Degenerative diseases are the ones that occur due to the degeneration of the cells that leads to the break down or malfunctioning of the associated organ or tissue. Some of the most popularly known degenerative diseases are Parkinson, Alzheimer’s, etc. Robb Wolf (student of Loren Cordain) has published on several occasions how the current diet is leading to increased occurrences of degenerative diseases.  Paleo diet has been advocated as one of the way to protect you from these illnesses.

In order to adopt the Paleo diet you need to know which ingredients are allowed and which are restricted. We are sharing a list of the ingredients keeping in mind the general Indian diet so that you are able to make your food choices carefully.

Foods that are YES for Paleo

1)     Vegetables:

Vegetables in Paleo Diet PlanPaleo Diet welcomes all the veggies generously. You are free to eat as many vegetables as you want. The better the quality of the vegetables, the better will be your overall result. Vegetables are rich in minerals, vitamins and dietary fibers. These are therefore, of utmost importance to achieve your health goal. Now an exception to this rule is the vegetables that are high on carbs. Having an unrestricted amount of these vegetables will become problematic for people who are adopting Paleo diet for weight loss. Otherwise, these vegetables won’t harm you in any way. Here is a list of the vegetables that you can include in your meals.

NOTE: Almost the entire vegetable kingdom is acceptable. The below list includes the ones that have high nutritional value and therefore should be there in your meals.

Vegetables that are Paleo
Hindi Name English Name Hindi Name English Name
Shatavari Asparagus Hara Kaanda Green onions
Chukandar Beets Choti Gobhi Brussels sprouts
Gaajar Carrots Palak Spinach
Celery Celery Broccoli Broccoli
Turi or Turai Zucchini Patta Gobhi Cabbage
Shimla Mirch Peppers (all kinds) Phool Gobhi Cauliflower
Ajmooda Parsley Baigan Eggplant
Paleo Vegetables High on Carbs
Batata Potatoes Ratalu Sweet potatoes

2)     Fruits:

Fruits in paleo dietJust like vegetables, almost all the fruits are accepted as Paleo. You are free to eat as many fruits as you want. Fruits, just like vegetables are rich in vitamins and minerals. They are also rich in anti oxidants that are very important to protect the body from free radicals. However, if you are on a weight loss plan, limit your intake of Bananas as they are naturally rich in sugars.

Fruits that are Paleo
Apple Guava
Oranges Grapes
Mango Papaya
Blackberries Watermelon
Pineapple Figs
Lime Musk Melon
Strawberries Bananas (Rich in Carbs)
Litchi Raspberries
Plums Blueberries
Avocado Peaches

 

3)     Meat:

Meat must in paleo dietA Paleo diet cannot be completed without meat. Since the primitive man relied on meat majorly for his nutrition, a Paleo diet focuses extensively on consumption of lean meat (meat without fat). Meat is a rich source of protein. It is required for healthy muscles and for smooth functioning of the inner body. Almost 25 to 30% of the daily calorie intake is to be obtained from meat and fish.

Meat that is Paleo
Chicken (Breast, Legs, Thigh, Wings) Beef (Meat, Steak, Grounded)
Turkey (Breast, Legs, Thigh, Wings) Buffalo (Meat, Steak, Grounded)
Pork (chops, bacon, steak) Lamb (Meat, Steak, Grounded)
Goat (Meat, Steak, Grounded)

4)     Fish

Fish in Paleo DietFishes are loaded with nutrients and are a great source of healthy fats specially Omega 3 fatty acids. This particular fatty acid is very good for the cardiovascular health. In addition, fishes are a great source of protein too. Having some amount of fish in the diet is therefore a dietary recommendation.

Fishes that are Paleo
Hindi Name English Name Hindi Name English Name
Rohu Carp Surmayi Kingfish
Singada Catfish Herring Hilsa
Bangda Mackerel Katla Trout
Padwa Sardines Rani Red Snapper
Chura Tuna Jhinga Prawns
Tisriyo Clams Kekda Crabs
Raavas Salmon Paaplet Pompfret
 Samudri Jhinga Lobsters Jhinga Shrimps

 

5)     Fats and Oils

An Indian diet is incomplete without oil and fats. Secondly, we cannot have raw meat. It needs to be cooked and we would need oil or fat for it. In order to avoid the large amount of saturated fats in available in oils, only certain oils are allowed under the Paleo Diet.

Fats that are Paleo
Coconut Oil
Extra Virgin Olive Oil
Butter
Ghee

6)     Nuts

Nuts in Paleo DietNuts are a great source of nutrition. They are high in healthy fats, vitamin and minerals. Nuts form a great snack however it needs to be kept in mind that certain nuts are high in fats like cashew nuts that need to be avoided. Stay low on nuts especially if you are trying to lose weight.

Nuts that are Paleo
Almonds
Cashew Nuts
Pumpkin Seeds
Sunflower Seeds
Walnuts

 

7)     Other Ingredients

Other Food in Paleo DietEggs: Paleo Diet lets you have eggs. They are natural, unprocessed and great source of nutrition. However, if you are on a weight loss regimen avoid the egg yolk. If you don’t exercise heavily then limit your egg consumption from 1 to 2 per day only.

Tea: You can have the regular tea but in moderate amounts. Adding green tea to your diet is a great way to detox your body.

Honey: You can have honey provided it is pure and unadulterated. Limit your consumption of honey as it is rich in sugars.

Coconut water: It is a great source of nutrition. However do not have access of it. Once in a while is allowed.

Coffee: Limit your consumption of Coffee. You can have black coffee in moderation or coffee with very little milk.

Alcohol: You can have alcohol but only on occasions. It is permissible, because a person cannot give up on alcohol overnight. So a limited amount is allowed.

Note: The meat, egg and even butter and ghee is permissible if it is ‘grass fed’. This means that animal that it is obtained from should not be bred on grains or injected with chemicals. The animal should be bred naturally on grass.

Foods that are NO for Paleo

Keeping in mind the availability of resources in the ancient era, there are many ingredients that are not permissible under the Paleo diet. Here is a brief list –

1)     Legumes or Beans

Legumes in paleo dietSince the ancient men did not know cultivation and beans were not available in the wild, they are restricted in the Paleo diet. Beans are also rich in Phytic acid that has many health disorders. Hence, all the beans and pulses are restricted. Black beans, Kidney Beans, Lentils, Peas, Chick Peas, Soya Beans, Peanuts, Moong, etc are a big NO!

2)     Grains

Grains in paleo dietYes, not even grains! Grains were introduced only after agriculture came into the picture. More importantly, grains are high in Carbs. Plus grains available today are highly hybridized and processed. Hence, Paleo forbids you from having any kind of grain. Rice, wheat, bajra, Oats, Corn, Grams are not allowed. Derived from grains – Bread, Brown bread, Pasta, Corn Syrup etc. are also forbidden.

3)     Processed Items

Processed-foods in Paleo DietAnything that was processed and is not natural is restricted. Hence, say good-byes to your pizzas, burgers, hot dogs, cakes, muffins, wafers, chips, French fries, Pasta, biscuits, cookies, sauces, juices, candies and anything that you pick up from the market.

Foods that are Grey Zoned

1)     Salt

Salt in Paleo DietSalt is the richest source of sodium for humans. Even though Sodium and Chlorine (the elements in salt) are of immense importance for humans, many health experts have condemned it. No research studies have so far shown that salt when taken in moderate proportions affect the health in a negative way.  Secondly, having food without a pinch of salt seems non palatable. Hence, you may consume salt in small proportions if you cannot give upon it.

2)     Dairy

Dairy in Paleo diet planPaleo experts have restricted milk as an ingredient on the menu. Boycotting something as valuable as milk is a debatable concept under this diet plan and hence it has been grey zoned. The reasoning given to explain this is that the ancient men did not have milk except for when they were infants. Advocators of Paleo Diet condemn the fact that humans are the only species that have milk of other animals throughout their life. Rest of the animal kingdom relies on mother’s milk only up to a certain age.

Second reasoning is that a considerable population all across the world is lactose intolerant (a prominent sugar in Milk). This leads to problems like leaky gut, indigestion, acne etc. However, not everyone is lactose intolerant and for them milk is a rich source of nutrition for them that cannot simply be kicked off the list.

Hence, whether you should have milk or not is up to you. If you are certain that you can tolerate milk and dairy products really well, then you may continue with it. It is better to have fresh, raw and grass-fed milk instead of pasteurized one. You certainly cannot have cottage cheese or paneer, butter and ghee if it is not grass fed, buttermilk or chaas, cream, ice cream, yogurt, etc.

Limitation of Paleo Diet in India

Applicability of Paleo as a diet format in India is quite challenging.

  • We are born to rely on grains for our nutrition. India is the land of grains. Roti and rice are our staple items. Giving up on them entirely is definitely going to be difficult.
  • A large number of Indians are vegetarian and Paleo promotes consumption of lean meat. It can be said that Paleo s incomplete without meat, fish and eggs. This makes it difficult for the veg. to take up Paleo.
  • Even if Vegetarians do take up Paleo, they will soon deprive themselves of a vital nutrient like protein. The veg sources of protein like legumes and pulses are forbidden under Paleo. Thus sooner or later, the person will begin to feel the impact. To say it frankly, if you are a vegetarian, do not go for a Paleo diet.
  • Paleo forbids from having milk and dairy products that are rich in Calcium, Phosphorus and Vitamin D. These are vital nutrients for the body. Competing staying off dairy is a debatable topic.
  • The Paleo Diet is definitely not easy on the pocket. Fruits, vegetables, grass fed lean meat, fishes, milk, nuts, definitely add to your expenses heavily. Thus, Paleo diet cannot be on everyone’s menu in India at least.

Paleo Diet Plan

If you are sure by now that you indeed want to take up a Paleo challenge then here is an easy to follow 7 Day Paleo Diet Plan. Instead of a 3 meal per day routine, we have broken it down to a 4 meal per day plan. You can modify it further to a 5 meal per day by adding a small snack meal between breakfast and lunch.

Day 1

Meal Menu
Breakfast A Paleo Omelet
Lunch A big bowl of chicken, beef or pork salad
Evening Snack Apple slices topped with a little almond butter
Dinner Baked fish or chicken with steamed veggies like broccoli
Omlete Paleo Recipe

Day 2

Meal Menu
Breakfast Frittatas
Lunch Sauteed veggies with a few chunks of baked chicken
Evening Snack A fruit of your choice
Dinner Roasted Fish with veggies
Frittatas in paleo diet
Frittatas in paleo diet

Paleo Diet Day 2 Recipe – Frittatas

August 9, 2016

Don’t let the name frighten you. It is a very simple dish almost like an omelet but with awesome amount of veggies. Frittatas let you enjoy a delicious and a healthy breakfast with very little effort.  

  • Prep: 15 mins
  • Cook: 10 mins
  • Yields: 1 Serving

Ingredients

2 Eggs

1 tbsp Chopped Green Onions

1 tbsp Parsley

1/2 dash Bell Pepper

Few Zucchini finely sliced

1 tbsp Finely chopped tomato

1 Lemon

1 tbsp Olive Oil

1 pinch Salt to Taste

Directions

1Beat the eggs in a bowl. Add the vegetables to the beaten eggs. You can take any vegetable that you like. Squeeze the lemon in this mixture. Heat some olive oil in a pan and add this mixture when the oil gets hot. Make a semi cooked omelet. Take this and bake it in the oven till the veggies are cooked. A few minutes of micro-waving should be enough. Top it with some parsley or thyme. With this your mixed veggie Frittatas is ready.

00:00

Day 3

Meal Menu
Breakfast Banana Pancakes
Lunch Chicken, beef or pork soup with veggies
Evening Snack A small bowl of salad
Dinner Stuffed Bell Peppers
Stuffed-Bell-Peper
Stuffed-Bell-Peper

Paleo Diet Day 3 Recipe –Stuffed Bell Peppers

August 9, 2016

Stuffed peppers for dinner are a delicious way to end your day. It is advisable to go for Red Pepper as it is more nutritious however, green is also fine. You can use more number of pepper and use the dinner leftover for next day’s breakfast or lunch.

  • Prep: 25 mins
  • Cook: 20 mins

Ingredients

4-6 Pepper (Red or Green)

1 Zucchini

1 Tomato (Chopped)

200 g Beef, Chicken, Fish or Pork

1/2 Lemon

1 Chopped onion

As Required Olive Oil

1 pinch Salt to Taste

Directions

1First you need to prepare the pepper for stuffing. Chop of the head, remove the seeds from inside completely and boil the pepper in water till it is partly cooked (5 to 7 minutes). In a pan, put some oil and toss the onions along with meat in it. Cook well. After some time add zucchini to this. Heat it for some time. Let the mixture cool down. Take the bell pepper and drain it well. Stuff the peppers with this mixture. Now bake them for 15 minutes and you are done. Heat up any left over filling and enjoy it with the stuffed pepper.

00:00

Day 4

Meal Menu
Breakfast Banana topped with some almond butter
Lunch Baigan ka Bharta
Evening Snack 2 Boiled Eggs
Dinner Fajitas

Fajitas in Paleo diet
Fajitas in Paleo diet

Paleo Diet Day 4 Recipe – Fajitas

August 9, 2016

Yet again, do not let the name scare you away. People love to give fancy names to these recipes. Fajitas are very simple to make and can be savored by the entire family. If there are lesser members then reduce the quantity of the ingredients accordingly or you may save the leftovers for the next day’s meal.

  • Prep: 45 mins
  • Cook: 25 mins

Ingredients

1 kg Beef, Chicken, Fish or Pork

3 Onion

3 Bell Peppers

7 Garlic (Chopped)

2 tbsp Jeera, chili and any other spice

3 to 5 Lemon

1 Toppings (Tomatoes, Avocado, or roasted broccoli etc)

1 pinch Salt to taste

Directions

1Take a big bowl and mix all the ingredients together i.e. meat, onions, peppers, garlic, lemon and spice powders.. Ensure that the meat is uniformly covered with the entire mixture. Allow the meat to marinate for 20 to 30 minutes. Now, heat the coconut oil in a pan and put this marinated mixture into the oil and cook till the veggies as well as meat are evenly cooked. To ensure that the meat is tenderly cooked, keep it on low flame for as few minutes. Top this with the topping of your choice and you are ready for a lavish Paleo dinner.

00:00

Day 5

Meal Menu
Breakfast Steak and eggs
Lunch Roasted meat and veggies
Evening Snack A fruit of your choice
Dinner Chicken Fingers
Chicken Fingers
Chicken Fingers

Paleo Diet Day 5 Recipe – Chicken Fingers

August 9, 2016

Yummy right! This is again a delicious and easy to make recipe. It feels like a snack but keeps you full. Get ready to make Chicken fingers the Paleo way.

  • Prep: 25 mins
  • Cook: 20 mins
  • Yields: 3-4 Servings

Ingredients

500 g Chicken

1 tbsp Onions and Garlic

1/2 tbsp Jeera and Red chili (powder)

3 Bell Peppers

7 Almond flour

3/4 cup Coconut (shreded)

1 egg

1 Toppings (Tomatoes, Avocado, or roasted broccoli etc.)

1 tsp Honey and Mustard (paste)

2 Lemon

1 pinch Salt to taste

Directions

1Take a bowl and put the onion-garlic paste, cumin powder, red chili powder and salt and pepper to it.

2Add the chicken strips to it and season the pieces with this mixture well. Now beat the egg in one bowl.

3Take another bowl and mix the almond flour and coconut. Now take a piece of chicken and put in the beaten egg.

4Next put this egg dipped piece in the almond and coconut mixture and coat it thoroughly. You need to this with every piece of chicken.

5Heat coconut oil in a pan. When the oil is heated up, put the chicken pieces in it and cook for 3 to 4 minutes on medium heat. Keep turning the sides to ensure uniform cooking.

6Have the crispy chicken fingers with honey mustard sauce.

00:00

Day 6

Meal Menu
Breakfast Eggs with sweet potato hash browns
Lunch Sauteed Zucchini and Mushrooms
Evening Snack A fruit or vegetable salad
Dinner Sweet Lemon Prawns
Lemon-Prawns

Day 7

Meal Menu
Breakfast Egg and veggie scramble
Lunch Fish and veggie salad
Evening Snack Paleo Trail Mix
Dinner Stir fried meat and vegetables
Paleo-Trail-Mix

This is just a week plan for Paleo Diet. You can continue on the diet as much as you want. Paleo is not just a diet it is a way of life. You can modify your lifestyle and eating habits to favour your health and fitness with the help of this ancient concept of having meals. Give it a try and see the change for yourself. All the best!

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13 comments

  1. SIR,
    I AM A PURE VEGETARIAN.I DONT WANT TO EAT MEAT,FISH,FORK ETC…BUT,I CAN TAKE UP EGGS.
    I DECIDED TO ADIOPT TO PALEO DIET BY ALMONDS,EGGS,MUSHROOM AND CAULI FLOWER .PL ADVISE.

    • dear sir,I am 80kg, no sugar,pressure complaints.pl advise me diet mixed with veg and non-veg to reduce body weight to 65 kgs. I am having knee pain problems.

  2. Sir I am women age 37 having thyroid and pure vegetarian not even egg r mushroom.. please suggest Paleo diet for weight loss

  3. dear sir, I am 117kg, pressure and anul fissure.my age is 48.now iam having knee pain and leg pain.
    iam non-vegetarian.please suggest palio diet

  4. Your website and diet plain is excellent easy to understand

  5. I require paleo diet chart for vegetarian to reduce weight

  6. B.Shankaranarayanan

    I am vegetarian. I can have egg omelette. please suggest the vegetarian paleo diet plan suitable for type 2 diabetes. I am on insulin and tablets. Will this diet plan be helpful to reduce medication on the long run. Please reply.

  7. B.Shankaranarayanan

    please suggest whether Millets are allowed in this diet. If yes as to what extent.

  8. hi,

    i started the paleo diet today, my main aim is weight lose, pls tell me approximately how much weight will be lost in 7 days

  9. Hi I prefer vegetables to non veg. Please suggest some menu and recipes. I live in India. I am a type 2 diabetes.

  10. I want to only vegetarian paleo diet plan.

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