Paleo

Looking to lose weight, reduce your risk of cancer and heart disease, improve performance or simply want to experience the best health possible?

The Paleo diet is a nutrient-dense whole food diet. It’s based on eating a variety of quality meats, seafood, eggs, vegetables, fruits, nuts, and seeds while avoiding all grains, lectins and inflammatory food groups. Paleo also excludes most processed and refined foods, and foods with empty calories. Eating Paleo can improve your health by providing balanced and complete nutrition.

 

How Does Paleo Work

The Paleo diet is intended to resemble what human hunter-gatherers ate thousands of years ago.

It’s impossible to know precisely what our human ancestors ate in diverse parts of the world but researchers hypothesize that their diets consisted of whole foods.

A hunter-gatherers’ lifestyle of eating whole foods and being physically active presumably led to a life with less disease. A lifestyle with less than healthy foods and lack of physical activity can lead to diseases like obesity, diabetes, and heart disease (1, 2).

Paleo is based on eating foods locally available to us. Common Paleo foods include quality meats (even organ meat), seafood, lots of vegetables, fruit, eggs, nuts, seeds, healthy fats, probiotic and fermented foods, and herbs and spices. This diet does not include known foods and ingredients that cause inflammation, disrupt hormones, or negatively impact gut health. In addition, Fran’s Kitchen restricts all grains, most legumes, conventional dairy products, and all processed and refined foods.

 

What can I eat on paleo diet?

The Paleo diet is actually pretty simple to control.  There’s a huge variety of health-promoting foods to choose from, including:

  • Proteins (grass-fed, pasture-raised and wild as much as possible)

  • Organ meat, offal and bone broth (aim for 5 times per week, the more the better)

  • Fish and shellfish (wild is best, but farmed is fine and aim for at least 3 times per week, the more the better)

  • Eggs

  • Vegetables of all kinds, as much variety as possible and the whole rainbow, aim for 8-14 cups per day

    • Green vegetables

    • Colorful vegetables and fruit (red, purple, blue, yellow, orange, white)

    • Cruciferous vegetables (broccoli, cabbage, kale, turnips, arugula, cauliflower, brussels sprouts, watercress, mustard greens, etc.)

    • Sea vegetables (excluding algae like chlorella and spirulina which are immune stimulators)

    • Edible Fungi, like mushrooms

  • Fruit of all kinds

  • Herbs and spices

  • Healthy fats (pasture-raised/grass-fed animal fats, fatty fish, olive oil, avocado oil, coconut oil, palm oil, with a focus on balancing omega-3 to omega-6 fatty acid intake)

  • Probiotic/fermented foods (fermented vegetables or fruit, kombucha, coconut milk kefir, coconut milk yogurt, supplements)

Frans Kitchen Paleo_Food_Pyramid.jpg

A plant-based diet is at the core of the Paleo diet, with two thirds or more of every Paleo meal consisting of plant foods and only one third of every plate taken up by animal foods. Meat consumption is enthusiastically endorsed as well because it provides vital nutrients not obtainable from plant sources.  Sourcing the highest quality food you can is very much encouraged, meaning choosing grass-fed or pasture-raised meats, wild-caught seafood, and local organic fruits and vegetables whenever possible.

FK PAleo Acceptable Food Pic.jpg

What can I not eat on the Paleo diet?

Foods that are eliminated in the Paleo diet are the ones that provide our bodies with little to no nutrition, are difficult to digest (which can cause gut health problems and contribute to gut dysbiosis), and have the ability to stimulate inflammation or disrupt important hormones.

Generally, Paleo diet excludes:

  • Grains (cereal grains include wheat, barley, rye, and corn; pseudograins include quinoa, and buckwheat)

  • Legumes (legumes with edible pods like green beans are fine)

  • Dairy (especially pasteurized industrially-produced)

  • Refined and processed foods (including refined seed oils, aka vegetable oils, like canola oil and safflower oil; refined sugars; artificial sweeteners; and chemical additives, and preservatives)

  • Junk food and fast food

There are many foods that can cause additional problems, especially for those with chronic health conditions (see the Autoimmune Protocol).

 

The Paleo Diet is Not

The Paleo diet is not a historical reenactment of our paleolithic ancestors from the Stone Age.  It’s not an all-meat or meat-heavy diet as it is sometimes portrayed, and in fact, the Paleo diet puts great emphasis on eating tons of veggies. The Paleo diet is not a zero-carb, low-carb or ketogenic diet. Healthy sources of Paleo carbohydrates include fruit (apples, bananas, melons, berries, citrus, plantains… and root vegetables (sweet potatoes, squash, parsnips, yucca…).

The Paleo diet is also not just a diet.  Most people refer to it as the Paleo lifestyle or Paleo template to emphasize that this is a way of living, not a diet that you go on for a few months to lose a couple of pounds, and that it incorporates equal focus on lifestyle factors (like sleep, stress management, activity, and community), sustainability, regenerative farming practices, and environmental protection.

 

How to choose the right meal plan

Economy Meal Plan

The Economy plan was designed to be affordable for everyone to eat an organic meal and comes with the following:

Protein – 2oz

Vegetables – 3.5oz

Carbs – 8oz

 

Signature Meal Plan

The Signature plan is our most popular plan and comes with the following:

Protein – 3-5oz

Vegetables – 3.5oz

Carbs – 8oz

 

Customer Meal Plan

The Custom plan was designed for those that have multiple allergies and/or a sickness and comes with the following:

Protein – 2-7oz

Vegetables – 3-5oz

Carbs – 8-12oz

If you have any questions please feel free to reach out to us via telephone at (480)428-8016 or email click here.

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