How To Meal Plan on the Paleo Diet

How To Meal Plan on the Paleo Diet

The Paleo Diet essentially restricts individuals from consuming dairy, grains, and legumes. Instead, it focuses on the importance of consuming foods similar to what Paleolithic humans would have eaten: primarily whole foods.1

Because of the fact that society is increasingly moving towards processed rather than whole foods, the Paleo Diet can sound daunting or be difficult at the beginning. After all, it restricts certain food groups which may include foods that you eat regularly. However, going Paleo doesn’t have to be too difficult.

Highlighted below are the top tips for transitioning into a sticking with a Paleo diet.

Completely Remove Temptation

One of the most important tasks to do before to starting any kind of diet or lifestyle change is to completely remove temptation from your life. The best way to do this effectively is to clean out your cabinets, fridge, and anywhere else you might be storing food not allowed on the diet. By cleaning your kitchen and removing all of the foods that would normally tempt you, it’s going be much easier to stick to the diet.

Though ideally, everyone in your household would be going on the diet at the same time, if some members of your family are not going to be following the diet, it might be more difficult to remove everything that could tempt you. However, you should be able to convince them to give you a leeway period of a few weeks to really allow you to find your groove with the diet and lifestyle.

goalsPost Your Goals On Your Fridge

One of the best things you can do to improve your ability to stick to the Paleo Diet during the initial stages and beyond is to continually remind yourself why you chose to begin the diet. By posting your goals somewhere that you will regularly see them, you should be able to maintain a high level of motivation while transitioning to Paleo. Having an ultimate goal that you are striving for is going to make sticking to just about any diet or lifestyle change that much easier.

Experiment with New Ingredients

One of the best parts about going Paleo is the variety of ingredients that you will be able to use in your meal prep. Make things fun and rewarding by trying out new ingredients and planning meals that you have never had previously. Try to make things as rewarding as possible by planning meals that you know you would enjoy eating with flavorful ingredients. This is going to make things much more interesting, and it can keep you from straying away from the diet.

paleo pancakesFind Substitutes

One of the main aspects of the transition to Paleo that people struggle with is the inability to eat some of their favorite foods. While you might think that you have to give up a lot of your favorite foods, especially dairy or grains, you might be surprised to learn that there are substitutes for just about any meal that you could possibly want.

Find the substitutes for your favorite meals that contain restricted food groups and ingredients, and soon you won’t find yourself craving meals that aren’t Paleo. For instance, if you are someone who enjoys pancakes, you would be satisfied to know that there are a lot of preparations where you can use a Paleo substitute for pancake mix.

Whether you want to use a recipe with almond flour, coconut flour, or even bananas, you should be able to find the proper substitutes that will allow you to transform your favorite non-Paleo meals into Paleo ones.

coconut oilStock Paleo Cooking Oil Substitutes

When it comes to cooking Paleo, you’ll want to have Paleo cooking oil substitutes on hand. Otherwise, you’ll find it difficult to cook and enjoy anything Paleo. Stock your kitchen with ghee, grass-fed butter, and coconut oil. This way, you’ll be able to handle any meal preparation.

Each of the cooking substitutes mentioned above has high-quality saturated fats that are much healthier to cook and prepare meals with because they are able to maintain proper chemical stability even at extremely high temperatures, and they have many more healthy nutrients than traditional cooking oil.

fruit in a bowlEnjoy Fruit

Another issue that a lot of individuals have when they begin any new diet is dealing with sugar and sweet-tooth cravings. Instead of resisting your cravings entirely, learn to appreciate the natural sugars found in fruit. On the Paleo Diet, you can enjoy fruit in moderation.

Therefore, you should be stocking your fridge with a good amount of fruit that you enjoy. That way, you’ll be able to satisfy your cravings when the time comes instead of reaching for a processed snack.

Use Paleo Air

When it comes to following the Paleo Diet, it’s better to think of it as a complete lifestyle change rather than simply a diet.

And one of the best ways to really be able to embrace the lifestyle change that is Paleo is by increasing exposure to Paleo Air in conjunction with following the Paleo Diet.

Similarly to the Paleo Diet, the idea behind Paleo Air is that it’s important for humans to breathe air similar to the air that Paleolithic humans would have breathed: high-quality air with high concentrations of healthy plant secondary metabolites, especially terpenes. Today, these terpenes are mostly found in essential oils and can be used aromatically or topically to provide a wide range of health benefits including reducing cravings, relieving stress, and boosting energy.

For an on the go aromatherapy option, try using a personal diffuser like Healthy MONQ to continue to further support your Paleo diet and lifestyle.


There’s a lot you can do to better prepare yourself to make the transition to the Paleo Diet and lifestyle. By using some of the tips above, you should be able to see great success with your efforts of going Paleo in the long term.

Photo credits: TikoAramyan/, scottconner/, AfricaStudio/, baibaz/, NinaFirsova/

Taylor James

By Taylor James

Taylor is an aromatherapy enthusiast who’s favorite use of essential oils is through a portable diffuser created by MONQ. In her spare time you can find her enjoying nature whether it be on a lake or in a forest.

Favorite MONQ blend: Forest

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The above information relates to studies of specific individual essential oil ingredients, some of which are used in the essential oil blends for various MONQ diffusers. Please note, however, that while individual ingredients may have been shown to exhibit certain independent effects when used alone, the specific blends of ingredients contained in MONQ diffusers have not been tested. No specific claims are being made that use of any MONQ diffusers will lead to any of the effects discussed above.  Additionally, please note that MONQ diffusers have not been reviewed or approved by the U.S. Food and Drug Administration. MONQ diffusers are not intended to be used in the diagnosis, cure, mitigation, prevention, or treatment of any disease or medical condition. If you have a health condition or concern, please consult a physician or your alternative health care provider prior to using MONQ diffusers. MONQ blends should not be inhaled into the lungs.

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