Paleo Pump-Up Meal Plan

A paleo nutrition plan packed with healthy fats, protein and fiber.

1. Healthy Fats

Following a Paleolithic diet can improve your lipid profile. This plan is rich in monounsaturated fat from olive oil, avocado, nuts, and seeds, and medium-chain fatty acids from coconut oil. These foods can help reduce the growth of some fungal pathogens in the gut, and are beneficial for the immune system and inflammatory responses. Omega-3 fatty acids found in plant-based oils, nuts, and fatty fish provide cardiovascular benefits and reduce inflammation.

2. High Quality Protein

Getting enough daily protein can help with weight management and preventing muscle loss. This meal plan provides high-quality protein sources such as chicken, turkey, eggs, and fish. These complete proteins are highly digestible and provide an adequate amount of amino acids. Protein is distributed between meals and snacks to help with building muscle strength and hypertrophy.

3. Filling Fiber

This program is grain-free, gluten-free, and uses mostly low glycemic foods to optimize blood sugars and energy levels. Adequate dietary fiber intake is associated with several health benefits including better digestive health and reduced inflammation. The plan provides up to 30 grams of fiber daily from vegetables, nuts, and seeds. Soluble fiber in asparagus, sweet potato, and Brussels sprouts has been shown to lower blood cholesterol and generates short-chain fatty acids which have anti-inflammatory effects.

4. Bone Health

Calcium is a mineral that is essential for building healthy bones and a potential nutrient deficiency in paleo diets. Magnesium has a structural role in bone maintenance and influences bone-building cells. Calcium is incorporated in this program from almonds, collard greens, bok choy, and squash. This plan provides magnesium from avocado, apples, cashews, and ground flax seeds.

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Paleo Pump-Up 

Meal Plan

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Following a Paleolithic diet has been shown to have several associated health benefits including decreased inflammation, improved nutrient intake, and even weight loss. 

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