Paleo Meal Planning: Is It Worth It? 2024 Guide

Let me be clear from the start: the paleo (short for Paleolithic) diet is a fad diet. Designed to follow what it is believed hunter-gatherer societies of the time used to eat, the diet restricts a wide range of food groups, like whole grains and legumes, which are beneficial for a balanced diet.

This restrictive nature makes it challenging to maintain long-term and is also the reason why many healthcare professionals and researchers have spoken against it (and other similarly restrictive diets). Besides the nutritional gaps, the paleo diet also increases the risk of developing an unhealthy relationship with food.

Together with our on-team nutritionist, we’ll break down what it means to follow the paleo diet, why so many specialists are against it, and, should you still choose to follow it, what paleo meal planning looks like.

What Is the Paleo Diet?

The paleo diet, often called the "caveman diet," is based on the idea that we should eat like our prehistoric ancestors who lived during the Paleolithic era (hence the name). 

The concept stems from the belief that our bodies are better suited to this type of diet, which predates the advent of agriculture. However, this belief does not hold any significant scientific evidence.

First, archeological evidence shows humans did eat grains in the Paleolithic era, long before we turned to agriculture for nourishment. Second, today’s fruits and vegetables were not available in the Stone Age. They are creations of the agricultural age¹. 

So, the idea that our Stone Age ancestors ate mostly meat, fruits, veggies, nuts, and seeds is flawed. Furthermore, just like today, there wasn’t only one way of eating. Each group of people had to adjust to their environment and eat whatever was available. 

Additionally, while the paleo diet is often associated with a range of health benefits, from weight loss to a lower risk of heart disease or cardiovascular problems, there is no clear scientific evidence to support these claims.

For instance, the only long study that observed and evaluated the paleo diet’s effects on weight loss (one of the major selling points) concluded that the same effects could be obtained following more balanced diets that are easier to sustain long term².

So why is the paleo diet so popular?

The paleo diet reached peak popularity between 2013 and 2014³. During its glory days, the diet was endorsed by a wide range of celebrities and sprouted a multi-billion dollar industry. However, if you check Google Trends now, you’ll see a drastic drop in interest. As people learned more about what it means to eat a healthy, well-balanced diet, many of the fad diets faded into obscurity⁴.

Yet, the paleo, keto, Atkins, and a few more endured. That’s mainly due to the way they are presented. 

For instance, the paleo diet has many features that fit a healthy lifestyle. You are encouraged to consume healthy fruits and vegetables, lean meats, seeds, and nuts. At the same time, carbs, dairy, and less nutritious foods (like salty or sugary snacks, fast food, and processed foods) are not allowed.

You get to eat healthier, feel better, and start losing weight in the first few weeks of starting the diet. What’s there not to like?

The trick is that this way of eating is not sustainable in the long term. If you have poor eating habits, any diet that restricts refined carbs and other ultra-processed foods while also teaching you about the right portion sizes will help you feel better and lose weight. 

While restricting ultra-processed foods is a good idea, the paleo diet also restricts whole grains and legumes, which are important sources of fiber, vitamins, and other essential nutrients. Plus, dairy products (also a no-no) bring in a healthy dose of nutrients, among which protein and calcium are the most important. By prohibiting these foods, the paleo diet encourages you to eat more meat, which is much higher in saturated fats.

In summary, the main reason so many healthcare and nutrition specialists oppose the paleo diet is the fact that it promotes nutritional imbalance that can lead to an unhealthy relationship with food⁵. 

What You Can and Can’t Eat on Paleo

At its core, the paleo diet wants to promote a healthier, natural way of eating that emphasizes unprocessed, nutrient-dense foods. 

On the list of foods you can’t eat, you’ll find:

• Legumes (beans, peanuts, peas, and others)

• Grains (rice, wheat, and oats)

• Potatoes

• Dairy products

• Refined sugar

• Salt

• Artificial ingredients

• Processed foods

• Soft drinks

As I already mentioned, the paleo diet operates on the premise that foods humanity learned to produce after learning to farm land and tame animals are not beneficial for our overall health and are the root cause of many chronic diseases.

Paleo Meal Planning – So, Is It Worth It?

If, after learning about its main flaws, you still want to give the paleo diet a chance, go for it. However, I think you’ll need to learn how to meal plan in order to follow all the rules. Remember, paleo is a restrictive diet, so it helps to have a pre-designed menu with all the ingredients listed.

The best way to approach the paleo diet is with as much diversity as possible. The diet is limited, so this can be a challenge. I also recommend you take care not to eat too much red meat, which is much worse for you than white meat. Here is a 7-day meal plan I put together as an example of the type of foods that go well with this diet.

Now, this 7-day meal plan doesn’t look bad, right? All the ingredients and foods listed are considered healthy and usually recommended by nutritionists. Plus, there are no processed foods, sugary drinks or snacks, and no other elements we tend to associate with unhealthy eating habits.

Yet, a nutritionist will tell you there are several huge problems with the menu above, such as:

• Possibly unsatisfying meals – A complete meal includes grains and carbs, which are forbidden in the paleo diet. Without them, you are less likely to feel satisfied by a meal and more likely to crave snacks.

• No calcium sources – A lack of dairy in the paleo diet means you’ll need to work harder to get enough calcium. Add fortified almond milk or a calcium supplement to compensate. 

• Potentially low iodine intake – Many dieters get their iodine from dairy. On the paleo diet, take care to eat enough fish to ensure a proper intake. You can also use iodized salt as an extra measure.

• Potentially low magnesium intake – Beans and brown rice are great sources of magnesium that paleo dieters miss out on. Make sure to have extra nuts, seeds, and spinach, which are paleo-friendly sources of magnesium.
  

At the end of the day, with the right supplements, you can make paleo meal planning work for you. However, it may be more effort than it’s worth, especially considering the fact that many of its alleged benefits can be achieved following more well-balanced diets, such as Mediterranean or a high protein diet.

Paleo Diet: Common Misconceptions

One of the reasons the paleo diet is still talked about even today is the alleged health benefits. There are still people who say they lost weight while on paleo and felt better while eating a paleo-friendly menu.

So, I decided to take a look at these benefits and see if they hold any water when confronted with scientific facts.

Benefits Associated with the Paleo Diet

1. Weight Loss and Reduced Waist Circumference

The paleo diet emphasizes whole, unprocessed foods and eliminates processed sugars and grains. This approach often leads to a natural reduction in calorie intake and better nutrient absorption, aiding in fat loss and lean muscle preservation. 

2. Improved Blood Sugar Control

For people with diabetes, there are some additional potential benefits. The paleo diet can help improve blood sugar control and insulin sensitivity by cutting out refined sugars that cause blood sugar spikes. 

The diet focuses on low-glycemic index foods like vegetables, fruits, and lean proteins, so it supports stable blood sugar levels. 

3. Better Cholesterol and Heart Health

Increasing your intake of healthy fats from sources like fish, nuts, and avocados and reducing your consumption of trans fats and ultra-processed foods leads to better cholesterol balance. 

The reduction in ultra-processed foods, which are often high in sodium, can also contribute to lower blood pressure, enhancing cardiovascular health.

4. Potential Improvement in Gut Health

By focusing on whole, unprocessed foods and eliminating ingredients that can irritate the gut, the paleo diet can potentially improve gut health. 

The diet's emphasis on fiber-rich vegetables and fruits supports healthy digestion and promotes a diverse and balanced gut microbiome, which is essential for overall digestive health and immune function⁶.

Risks Associated With the Paleo Diet

1. Nutrient Deficiencies

The paleo diet eliminates entire food groups, such as dairy, grains, and legumes, which can lead to deficiencies in essential nutrients like calcium, vitamin D, and fiber. 

These nutrients are crucial for bone health, digestive health, and overall well-being. Health specialists are concerned that without careful planning, individuals following the paleo diet may not meet their nutritional needs.

2. High Saturated Fat Intake

The emphasis on animal proteins and fats in the paleo diet can lead to a higher intake of saturated fats. If not balanced with an adequate intake of unsaturated fats from sources like fish, nuts, and seeds, this can increase the risk of heart disease. 

Long-term adherence to a high-saturated-fat diet will negatively impact cardiovascular health⁷.

3. Potential for Disordered Eating

The restrictive nature of the paleo diet can lead to an unhealthy relationship with food. 

The strict rules and elimination of various food groups can foster an obsession with "clean" eating and may contribute to disordered eating patterns or orthorexia. Health professionals are concerned about the psychological effects of such restrictive eating practices⁸.

4. Sustainability and Practicality

The paleo diet can be challenging to sustain long-term due to its restrictive nature and the elimination of many common foods. This can lead to difficulties in social situations, meal planning, and maintaining diet variety.

Additionally, the emphasis on high-quality, organic meats, fresh produce, and other whole foods can make the paleo diet more expensive and less accessible, especially for those on a tight budget. 

FAQs

What is the paleo diet? 

The paleo diet emphasizes eating whole foods similar to those consumed during the Paleolithic era, such as meats, fish, vegetables, fruits, nuts, and seeds, while avoiding processed foods, grains, legumes, and dairy.  

What foods are allowed on the paleo diet? 

You can eat a wide range of foods, including meats, seafood, eggs, fresh fruits and vegetables, nuts, seeds, and healthy fats like olive oil and avocado. However, the diet also asks you to avoid grains, legumes, dairy, refined sugars, and processed foods.

How do I create a paleo meal plan? 

To structure your meals around this diet’s principles, you need to be prep ahead with paleo-friendly foods for breakfast, lunch, dinner, and snacks. To keep things simple, look for meal plans and recipes that are easy to follow.

What are the health benefits of the paleo diet? 

The potential health benefits of the paleo diet include weight loss, better digestion, and reduced inflammation. However, there isn’t much scientific evidence supporting these benefits.

Are there any side effects of the paleo diet? 

Potential side effects can include digestive changes, nutrient deficiencies, developing an unhealthy relationship with food, the initial adjustment period when switching to a paleo diet, and more.

References

1. https://www.smithsonianmag.com/science-nature/our-ancestors-ate-a-paleo-diet-with-carbs-180980901/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004139/

3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182

4. https://www.researchandmarkets.com/report/paleo-food

5. https://www.medicalnewstoday.com/articles/paleo-diet-is-there-any-evidence-that-it-benefits-health

6. https://www.health.com/paleo-diet-7375893#toc-benefits-of-the-paleo-diet

7. https://medlineplus.gov/ency/patientinstructions/000838.htm

8. https://www.health.harvard.edu/staying-healthy/clean-eating-the-good-and-the-bad