The Paleo Meal Plan For Muscle Gain isn’t like any other easy to follow diet. First, it isn’t a diet at all. It is an eating pattern that lasts for a lifetime and offers many healthy benefits. Everyone seems to be talking about paleo these days. We think that eating a paleo diet can help us live healthier. There are lots of health benefits to a paleo lifestyle from weight loss and vitamin deficiencies to body detox and all sorts of other things.
THE NO-NONSENSE PALEO DIET MEAL PLAN
We outline the pros and cons of primitive nutrition, and guide you through a straightforward set of meals.
There is a brief period of frenzy when a new fad diet is introduced; these days, it seems to happen every few months. The author is covered by media outlets, and there are countless headlines trumpeting the fact that “finally, we found the diet to treat all of our health concerns.” Even so, this is never the case. However, some of the popular diets do offer helpful guidance; this advice can, however, be muddled with many others that appear to have been developed to promote interest in new industries.
The Paleolithic trend, a diet that emphasizes eating “as our predecessors ate,” is one of the most recent diet fads to sweep the nation. It makes an effort to replicate the diet of early humans, before agriculture and the domestication of animals. That essentially means eschewing dairy, grains, legumes, processed oils, and refined sugar in favor of a diet high in meat and vegetables. The argument is that the growth in contemporary health issues, such as obesity and heart disease, is in part due to these modern, processed, and genetically modified foods. The CrossFit exercise program, which peaked in popularity around 2013, helped the Paleo diet gain acceptance nationally in 2009.
Weight loss, greater energy, and a general feeling of well-being are some of the perceived advantages of the Paleo diet, according to Torey Jones Armul, R.D.N., C.S.S.D., a registered dietitian nutritionist and spokesman for the Academy of Nutrition and Dietetics. The emphasis on natural, unprocessed meals like fruits, vegetables, lean meats, good oils, nuts, and seeds is the best part of living like a caveman. According to Jones Armul, fruits and vegetables are packed with vitamins, minerals, and fiber that promotes intestinal health. Omega-3 fats, which are beneficial for our bodies and hearts, are also found in healthy oils, nuts, and seeds.
The Paleo diet forbids eating things like crackers, chips, cookies, and simple carbohydrates because they are empty calories and contribute to obesity and other health issues. The Paleo diet places a strong emphasis on meals that are high in protein and fat because they can help us control our hunger.
In order to really benefit from the Paleo diet, you must combine it with a strong exercise program. The majority of diehard supporters of the diet advise focusing on getting your body moving naturally outside rather than just exercising. This encourages the strains and stressors that our prehistoric predecessors faced in the actual world in order to survive and maintain their health. However, the truth is that for the majority of people, it is neither a sustainable nor attainable training regimen. The types of full body workouts that state, “bringing down a mastodon,” can be closely resembled by performing CrossFit-style workouts that are concentrated on general routines that employ bodyweight and Olympic lifting. It is not recommended to perform the typical gym exercises like bench pressing and leg presses or to spend an hour on the treadmill. “In general, though, all you need to see benefits is to create an exercise program that combines strength training with heart-healthy cardiovascular exercise for 30 to 60 minutes most days of the week,”
What is the drawback, then? To start, most paleontologists concur that our prehistoric ancestors did not adhere to a particular “Paleo diet.” They most likely simply consumed any food that was available, including rough roots, skinny animals, and fine grasses. According to Jones Armul, “during the previous many centuries, society, food sources, and life lengths have all changed substantially.” We must adjust and make decisions right away that support a healthy and balanced lifestyle, he continues. Due to its relative rigidity and lack of food flexibility, which is essential for long-term, sustainable weight loss, the Paleo diet is not sustainable for everyone. Most dietitians advise leading a healthy eating plan that emphasizes a variety of real, whole meals with just occasional indulgences.
The removal of several really healthful items like beans, whole grains, and low-fat dairy is the biggest drawback of the Paleo diet, according to Jones Armul. All three of these meals are abundant providers of numerous nutrients that support long-term weight loss and management as well as overall health. Whole grains, beans, lentils, and dairy products are all great sources of fiber, calcium, protein, vitamins, and minerals. However, sticking to a rigorous Paleo diet will put you at a disadvantage. According to Jones Armul, “another knock against the diet is that it may be rather expensive, especially if you’re buying grass-fed meats or going to specialty shops.”
An excessively restrictive diet can be challenging to maintain over time. The key is sustainability and adherence; can you maintain this eating pattern over the long term, especially in a variety of social and dining situations? According to research, a person’s capacity to stick to a diet plan is a better predictor of long-term weight loss than the diet itself. The Paleo diet has advantages and may produce immediate results, but Jones Armul advises her clients to lead a healthy lifestyle overall, which allows for more food flexibility, a long-term, balanced relationship with food, and the inclusion of non-Paleo items.
SAMPLE MEAL PLAN
Here is a Paleo-inspired meal plan that combines the finest aspects of eating like a caveman with contemporary lifestyle. Avoid eating too many packaged and processed foods, such as chips, cookies, soda, and white bread. According to Jones Armul, “Simple carbs may be a useful fuel source before or during a workout since they provide short-term, rapid energy, but this is also the reason they should be reduced outside of exercises. Simple carbohydrates don’t provide you sustained energy or keep you full for very long.
The suggested macronutrient ratios are 45-60% of total calories from carbohydrates (ideally, half of which comes from fruits and vegetables), 10-35% from protein, and 20-35% from fat, depending on one’s present weight, goal weight, and activity routine.
DAY 1
- Breakfast
- 2 eggs (prepared any way)
- 2 slices turkey sausage
- 1 cup of berries (or fruit equivalent)
- Snack
- Handful of pistachios
- 2 clementines
- Lunch
- Spinach salad with salmon, grilled chicken or grass-fed beef, avocado, and seeds
- Side of fruit
- Snack
- Greek yogurt with blueberries
- Dinner
- Seafood or turkey tacos with whole-wheat tortillas
- Black beans
- Salsa
- Side of steamed vegetables
DAY 2
- Breakfast
- Omelet with vegetables and avocado
- Banana with peanut butter
- Snack
- Handful of almonds and carrots
- Lunch
- Turkey sandwich on 100% whole grain bread
- Side salad
- Snack
- String cheese
- Apple
- Dinner
- Grilled chicken or shrimp
- Quinoa
- Steamed vegetables
- Dessert
- Small piece of dark chocolate
Paleo Meal Plan For Muscle Gain
The paleo diet is misunderstood by many people. They believe that the “caveman” diet is all about losing weight, and it is accurate to say that many people have done so. You will find yourself avoiding all processed foods and added sugars once you are limited to eating only items that can be hunted and harvested. That will inevitably cause you to lose weight! But everybody who has tried the paleo diet understands that you’ll have the most success if you combine the foods with a regular exercise routine. The popularity of a paleo eating plan for muscle building among serious athletes and CrossFit enthusiasts can be attributed to this.
The Paleolithic diet is intended to provide your body with the nutrients it needs to stay active at its most basic level. After all, our predecessors were attempting to provide their bodies with energy so that they could go out and hunt (and, probably, run away from some wildlife threats, too). While many people have had excellent success shedding weight by following this diet and eating the wholesome, nutrient-rich foods it promotes, many others use it as a means of bulking up and gaining muscular mass.
Why Should You Follow a Paleo Meal Plan for Muscle Gain?
Why would you want to put on weight when you’re attempting to lose it, you may be wondering. It’s a good question, however keep in mind that your pounds are not all created equal. Because muscle weighs more than fat, sculpting your body involves replacing an equal amount of fat with muscle. Lean, sculpted muscle portions will take the place of the mushy, fat-created corners. Basically, adding muscle will trim you up and make you look skinnier. Without shifting the scale by even a pound!
The paleo diet plan for muscle gain provides your body with the vitamins, minerals, and balanced nourishment it needs to build muscle. This calls for a diet high in starchy fruits and vegetables to give your body nutrient-dense carbohydrates, lean proteins to support muscle growth, healthy fats to give you energy that lasts all day, and healthy fats.
You will continue to stay away from dairy, grains, beans, and legumes, as well as processed oils and refined sweets. When in doubt, consider whether your ancestors would have eaten it and stick to meats and vegetables. Your efforts, which should include heart-healthy aerobic and weight training for 30 to 60 minutes each day, will be fueled by this diet that is high in protein and fat.
We’ve supplied a week’s worth of breakfast, lunch, supper, and snack meals to help you comprehend what a paleo diet plan for muscle building looks like (along with a daily workout). Processed food is avoided, and the only sources of carbohydrates are fruits and vegetables.
14-day Paleo Diet Meal Plan for Beginners
You’ve come to the correct place if you’ve made the decision to adopt the paleo diet because of its potential health benefits but are unsure of where to begin.
Here is a tasty 14-day paleo diet meal plan created by a chef with training in culinary nutrition, complete with shopping lists, nutrition analyses, and helpful advice to get you started.
If you want a simple 14-day paleo program that doesn’t demand a lot of extra work from you, this meal plan will work for you. The only thing you need to do is cook and enjoy the meal and dining at home because we have already done the planning, nutrition analysis, and structuring for you.
We also have a paleo meal plan you can order and have delivered to your house every week if this still sounds like too much work. Continue reading this meal plan since there are some excellent resources that will help you learn more about this way of living.
Is Paleo Right For You?
Paleo is often better for less active people who want to lose weight because it naturally promotes consuming grass-fed protein, a modest carb balance, a combination of healthy fat (such nuts and seeds), and a decrease in the overall quantity of processed foods.
Additionally, eating a paleolithic diet has been related to decreased risk of heart disease and improved heart health indicators, such as lowered cholesterol and blood pressure, as well as positive effects on blood sugar regulation. This research, however, is incredibly limited and far from being definitive.
The nutrition benefits of paleo may support a healthy lifestyle and weight loss.
How to Get Started on the Paleo Diet
Our Trifecta team, which includes chefs and nutritionists, has developed a number of materials to help you get started on a paleo diet. In addition, we have assembled a variety of paleo-friendly recipes to eliminate the need for guesswork. Consider it your primary resource for learning about and adhering to a paleolithic lifestyle.
Finding the Best Paleo Approved Foods
The paleo diet is based on what hunter-gatherers probably consumed during the Paleolithic period.
It’s crucial to learn which foods are acceptable and which should be avoided with this way of living because some items that don’t fit the paleo requirements must be excluded. View the video below for a concise and in-depth examination of this subject.
Reaching Your Nutrition and Fitness Goals with Paleo
If you want to lose weight, keep in mind that a calorie deficit—rather than the types of foods that encourage weight loss—will get you there. Calorie restriction is crucial if you want to lose weight, even if paleo diets don’t have a set macronutrient balancing need.
Use this free calorie calculator to quickly determine your total daily energy expenditure (TDEE) if you are unsure of your personal calorie targets. This can enable you to comprehend how much energy you require each day to lose weight when following a paleo diet:
Once you know your daily calorie (energy) goals, you can use the 14-day paleo meal plan below to help you reach your fitness goals.
How to Use this Meal Plan
Now that you are fully informed, let’s go into detail about how to use this meal plan.
This paleo meal plan is designed with two meals per meal period and lasts for two weeks (or 14 days). In other words, week 1 features two distinct breakfasts, two distinct lunches, and two distinct dinners, whereas week 2 maintains the same structure but uses different dishes.
Why?
To offer as much variety as possible, cut down on needless and excessive kitchen prep work, and prevent meal prep burnout. All very crucial information to begin your road toward paleo health!
Cooking, Storing, and Reheating
The best advise I can give you as a chef regarding meal preparation is to complete it all at once on a certain day and to constantly consider how to be as productive as you can when cooking.
A few notes on food safety:
- Cooldown all your food completely before storing it. Storing food hot while cooling down, creates the perfect environment for bacterial growth, increasing the risk of a foodborne illness.
- Invest in sturdy meal prep containers for safety and longevity. Typically, I recommend glass containers with airtight sealable tops.
- While reheating, remove the lid and do either of the following: place the lid at an angle to avoid food from exploding into the microwave, or remove the lid altogether and cover the container with a damp paper cloth towel.
- There is no specific order in which to eat or follow this paleo meal plan. Mix and match as you see fit and eat each meal immediately after reheating your food.
Tips to Save Time and Money
Plan ahead using the shopping list provided, then buy all of your items at once on the day you go grocery shopping. If you are new to meal planning, pick a day or days that work for you and prepare your meals in advance, giving yourself a window of 6 to 8 hours.
Purchasing your food in bulk will save you both time and money as wholesale prices tend to be lower than retail supermarket prices.
All in all, remember that the investment of time you put on your given meal prep day will pay dividends throughout the week and will take away the stress of having to cook your food every single day.
Adjusting Recipes Based on your Nutrition Goals
Knowing how many calories you require daily may help you determine if the recipes below have the right number of calories or not.
Simply multiply the servings to match your required caloric intake if you need to increase your intake.
For instance, you would need to increase portions by a factor of 1.28 if you needed 1800 calories per day (1800/1400 = 1.28). You just need to multiply all the ingredients by 1.28, and you’re good to go! Simply multiply by 1.43 if you consume 2,000 calories per day (2000/1400 = 1.43).
Last but not least, if you need more calories, this meal plan also includes incredibly entertaining and exciting paleo snack options to fill in any nutritional gaps while keeping your diet interesting and delectable (seriously, some of the snacks are incredible).
Let’s start now.
Your Ultimate Paleo Diet Meal Plan
Below are 14 recipes, plus two snack recipes, divided each into two weeks.
All these paleo-approved recipes were developed for flavor, health, and lifestyle in mind (winks)!
Week 1 Paleo Meal Plan
Remember that every week is split into two sections: Monday through Wednesday and Thursday through Sunday. Make and portion out each recipe for three days in the first block. Meal prep those meals for the second block, but portion into 4 different containers rather of 3.
If there are any exceptions, they will be mentioned in each section’s related paragraph.
Week 1 – Menu
| Menu: Monday – Wednesday | |
| Breakfast | Paleo Shakshuka Breakfast |
| Lunch | Paleo Mongolian Beef |
| Dinner | Paleo Creamy Bacon & Spaghetti Squash with Chicken |
| Menu: Thursday – Sunday | |
| Breakfast | Paleo Breakfast Sausage Casserole |
| Lunch | Paleo Chicken Broccoli Recipe |
| Dinner | GF Paleo Meatloaf Recipe |
Week 1 – Meal Plan Shopping List
Here is your week one shopping list. You are welcome to combine your shopping lists for weeks one and two to make one trip to the grocery store and save time. Shop buy each week’s worth of food separately if you want to keep it fresh.
You could already have some pantry essentials on hand, which makes shopping easier and more cost-effective. To ensure you have enough for all of the recipes, double-check the quantities of what you may have versus what the shopping list below specifies.
As a reminder, neither of the shopping lists for weeks 1 or 2 includes the ingredients for the snacks because they are optional.
| Produce | Pantry | Proteins |
| 1 Spaghetti squash2 Red bell pepper1 Onion, yellow10 Scallions, whole3 shallots, whole1 jar minced garlic1/2 Lb. white potato1 small tub lime juice4 cups broccoli4 Fresno peppers, optional1/4 Lb Fresh ginger1 bunch parsley, flat leaf1 small container chives1 small container fresh thyme | 1 bottle olive oil1 bottle avocado oil1 small bottle Sesame oil1 bottle Tabasco1 bottle apple cider vinegar1 bottle each Maple syrup and honey1 bottle Red Boat fish sauce1 can coconut milk16 fl oz coconut aminos32 fl oz chicken stock, sodium-free1 can tomato paste1 small packet almond flour1 packet flaxseed, wholePumpkin seed (optional)Arrowroot powderBaking sodaSpices: kosher salt, black pepper, garlic powder dried fennel, dry mustard, dry thyme, sweet paprika, ground cumin, cayenne pepper, sesame seeds | 13 eggs4 chicken sausages2 Lb. chicken breast1 Lb. flank steak2 Lb. 90/10 ground beef1 packet bacon |
Week 1 – Paleo Breakfast Recipes
Paleo Shakshuka Breakfast Recipe
Shakshuka is a breakfast recipe based on a tomato, herb, and pepper stew-like base topped with eggs that are cooked in the same stew’s pan. Though the recipe yields 4 servings, simply cook 3 eggs to satisfy this meal plan’s requirements. Season your eggs with a bit of finishing salt for extra flavor!
NUTRITION: 400 calories; 19g Pro; 40g Carbs; 18g Fat
Paleo Breakfast Sausage Casserole Recipe
This was one of the latest most recent recipes I developed. The flavor came out spectacular and the composition of a casserole happens to be a perfect meal prep item. This recipe yields 14 servings – portion 4 for week 1 and 3 for week 2. If you need extra servings of food, this recipe will be great to bridge any gaps in that aspect..
NUTRITION: 140 calories; 9g Pro; 6g Carbs; 8g Fat
Week 1 – Paleo Lunch Recipes
Here are two healthy lunch recipes to make for this week:
Paleo Mongolian Beef Recipe
Mongolian beef has a unique sweet and savory flavor base that is scallion and ginger forward, with a slight spice. Feel free to serve it with a side of your favorite paleo vegetables or with this delicious side of butternut squash.
NUTRITION: 280 kcal; 15g Fat; 11g Carbs; 25g Protein
Paleo Chicken Broccoli Recipe
This classic dish made paleo is super simple to make and it packs a punch of flavor. Add roasted sweet potatoes if desired or leave them as is. Make this dish your own!
NUTRITION: 300 kcals; 10g Fat; 24g Carbs; 28g Protein
Week 1 – Paleo Dinner Recipes
Paleo Creamy Bacon & Spaghetti Squash Recipe with Chicken
This recipe is a combination of a stand-alone side paleo recipe I developed while creating paleo-approved vegetable dishes, combined with a simple seared or grilled chicken. The shopping list accounts for 4 servings of 4 oz (meaning 16 oz or 1 pound) of chicken breast for this dinner meal. Simply season your chicken and plate on top of this delicious spaghetti squash recipe.
NUTRITION: 110 kcal; 7g Fat; 10g Carbs; 2g Protein
GF Paleo Meatloaf Recipe
Find a gluten-free and paleo-approved meatloaf recipe that is perfect for preparing in bulk for your dinner. This dish includes a quick recipe to make your own paleo-approved ketchup as well. Serve this with 1 cup of your favorite vegetables.
Nutrition: 280 kcals; 14g Fat; 11g Carbs; 25g Protein
Optional – Paleo Snacks
Paleo No-Bake Protein Bars Recipe
This delicious dark chocolate covered no-bake paleo protein bar recipe is one of my favorite snack recipes I have made to date. Everyone at the Trifecta HQ’s loved them. One recipe yields 22 bars to satisfy your (potential) bi-weekly paleo snack needs! Remember, since this is an optional paleo snack for this meal plan, the ingredients are not accounted in the shopping list.
NUTRITION: 320 calories; 11g Pro; 22g Carbs; 22g Fat
Week 2 Paleo Meal Plan
There are a few paleo menu items that, due to the nature of the recipe (a high yield), can be extended into week 2 for ease of meal prep. See the notes on each recipe on week 1 for further context.
Week 2 – Paleo Menu
| Menu: Monday – Wednesday | |
| Breakfast (from week 1) | Paleo Breakfast Sausage Casserole |
| Lunch | Paleo Curried Chicken Salad |
| Dinner | Paleo Chicken Pesto Stuffed Sweet Potato |
| Menu: Wednesday – Sunday | |
| Breakfast | Paleo Sweet Potato Hash with Sausage Breakfast |
| Lunch | Paleo Turkey Larb |
| Dinner | Paleo Cashew Chicken |
Meal Plan Shopping List
| Produce | Pantry | Proteins / Other |
| 6 Sweet potatoes8 Scallions4 Shallots1 jar minced garlic1/2 Lb Brussel Sprouts2 Red bell peppers1 small bag shredded carrots3 Thai chiles1 Orange1 Butter lettuce leaf pack1 small pack fresh mint1 bunch cilantro1/4 Lb. Ginger, fresh | 1 bottle avocado oil1 jar coconut oil1 bottle rice vinegar1 bottle apple cider vinegar1 jar apricot preserves1 jar pesto sauce, store bought1 tub paleo mayo1 small bag raisins1 bottle honey1 bottle Red Boat fish sauce8 fl oz coconut aminos2 tablespoon tomato pasteArrowroot powderSpices: kosher salt, black bepper, dry thyme, paprika, curry powder, red pepper flakes, nutritional yeast1 bag cashews | 4 Sausage links, chicken4 eggs3 Lb. chicken breast or 2 Lb. chicken breast and 1 Lb. shredded chicken1 Lb. ground turkey |
Week 2 – Paleo Breakfast Recipes
Paleo Breakfast Sausage Casserole Recipe
A carryover breakfast recipe from last week, make sure the quality of the casserole is still well going into week 2. To add a twist, serve this recipe with different sauces
NUTRITION: 140 calories; 9g Pro; 6g Carbs; 8g Fat
Paleo Sweet Potato Hash with Sausage Breakfast Recipe
This breakfast recipe is super fun to make and a wholesome complete meal to kickstart your day. Cook the eggs however you want; I prefer a runny yolk. When reheating, reheat the egg for 10-20 seconds at the lowest power setting in the microwave, covered with a damp paper cloth towel.
NUTRITION: 400 calories; 19g Pro; 40g Carbs; 18g Fat
Week 2 – Paleo Lunch Recipes
Paleo Curry Chicken Salad Recipe
This paleo lunch chicken salad recipe comes as a complete meal. However, if you want to slap a serving of this delicious curried salad, feel free to bake this paleo-approved gluten-free bread.
Nutrition: 140 Calories; 8g Fat, 8g Protein; 4g Carbohydrates, 13g Protein
Paleo Turkey Larb Recipe
The inspiration for this paleo recipe comes from staff meals I enjoyed thoroughly while working at Providence Restaurant in LA. Feel free to substitute the turkey for ground beef or chicken. Serve it with a side of cauliflower rice if you wish!
Nutrition: 270 kcal; 12g Fat; 8g Carbs; 33g Protein
Week 2 – Paleo Dinner Recipes
Paleo Chicken Pesto Stuffed Sweet Potato Recipe
This is one of the simplest paleo chicken meal prep recipes I ever developed. The flavor is spectacular and the meal is complete in all aspects (The secret? Drench the chicken in the pesto sauce). Add a side of this delicious paleo aromatic greens for an extra oomph!
Nutrition: 380 kcals; 24g Fat; 15g Carbs; 27g Protein
Paleo Cashew Chicken Recipe
Our social media manager was with me when this recipe was developed and she could not stop raving about it (thanks, Shan!). This simple paleo chicken stir fry-like dish and highly flavorful recipe is always a winner for my meal prep.
NUTRITION: 340 kcal; 11g Fat; 21g Carbs; 38g Protein
Optional – Paleo Snacks
Paleo Coconut Yogurt Parfait
A handmade paleo granola, a selection of mixed berries, and coconut Greek yogurt are the main ingredients in this recipe for a paleo snack parfait. The ideal meal-prep staple, parfaits require minimal preparation time. Mint can be used to add color and freshness to this parfait. Remember that the items are not included in the shopping list because this paleo snack is optional for this meal plan.