Paleo Diet for Beginners

Last Updated on December 5, 2023 by Cathy

If you’re getting ready to change to a Paleo lifestyle, you’re about to transform your kitchen. I don’t mean remodeling but I do mean changing what’s inside your refrigerator, freezer, and pantry. You even need to change some of your kitchen tools. Such as plastics and non-stick cookware to stainless steel, cast iron, glass containers, and BPA-free plastics. Are you ready? Here’s everything you need to know to start the paleo diet for beginners.

Now it’s time to start cleaning out and getting rid of all processed food items. Toss out your all-purpose flour, refined sugar, brown sugar, and artificial sweeteners. Any processed boxed items, frozen pizzas, grains, dairy, and legumes. The only items to keep are foods that have real ingredients. Read the ingredients on every label, if you don’t know what the ingredient is get rid of it.

If the item is open or expired, throw it away. The other items you can give away or donate to your local food bank. They’re always looking for donations, especially during the summer months. If possible make your house a processed food-free zone. This will help keep you from slipping up and regretting it later. My family didn’t join me 100% so I asked them to not eat any non-Paleo food items in front of me and they agreed.

Shopping

Unfortunately, shopping for natural foods is more expensive than processed foods. But, when it comes to your health it is worth it. Many people have been able to stop their medications and use food as their medicine instead. This is a huge money saver since medications are so expensive.

Make a list of essentials like healthy oils, nut flour, and coconut milk. Keeping a stock of healthy foods and quick snacks will keep you from falling back into your old habits. I like to make a double batch when cooking, then I have a quick meal for later without having to cook again.

There’s no need to buy everything at once, buy what you currently need and add more as needed. This will also help you save money as you’re first starting out. With your list of essentials, it’s time to go shopping. Fill your refrigerator with healthy fruits, vegetables, and meats.

Look at grocery store ads and see what’s on sale, and sign up for their discount cards for added discounts. When an item goes on sale buy enough to last until it’s on sale again, usually 5-6 weeks. Buy ingredients like almond flour, coconut flour, or nuts in the bulk section. Check online, a lot of sites offer discounts or free shipping.

Check out farmer’s markets for local produce. How the food is grown is important, organic produce is better for your body and for the environment. Have you ever tasted a huge strawberry and then tasted a smaller organic strawberry? There’s no comparison, the smaller organic berry has a lot more flavor. Plus, you’re avoiding pesticides.

To help save money on produce follow the EWG’s Dirty Dozen List. Always buy organic if it is on this list. If it’s not on the list it has fewer pesticides so you can purchase these to save money. Another option is buying frozen organic produce, which is usually cheaper than buying fresh.

What to Eat

Understanding what you can and can’t eat will help you become a better shopper. Remember to eat real food and always read labels. Start using seasonings and herbs, like turmeric and cinnamon. They really bring out the flavor plus, they are very beneficial to your health. Get adventurous, you may find a new favorite. My kids like to add homemade pumpkin pie spice (cinnamon, ginger, cloves, and nutmeg) to their eggs.

Enjoy:

• Vegetables (dark leafy greens, sulfur-rich, and colored)
• Fruit
• Wild-caught fish
• Grass-fed and finished meats
• Pasture-raised poultry
• Healthy oils and fats
• Nuts and seeds

Avoid:

• Grains/gluten (including corn)
• Dairy
• Legumes (beans, peanuts, and soy)
• Refined sugar
• Refined oils (canola, safflower, vegetable, etc.)
• Processed foods

NOTE: It is best to avoid eggs while you are trying to heal. In the book The Wahls Protocol, Dr. Terry Wahls recommends people avoid eggs. (The Wahls Protocol is a paleo-based diet.)

Nutrients

The Paleo diet is all about consuming nutrients and vitamins for a healthy body. You’ll notice increased energy, less brain fog, and more improvements in your health. You’ll be eating foods that contain antioxidants and are anti-inflammatory. If you’re like most people you don’t eat enough fruits, vegetables, or healthy fats. With the Paleo, lifestyle vegetables become your primary food source. Healthy meats are now the side dish.

It also supplies better digestion and gut health. Researchers are linking more autoimmune diseases to poor gut health. By adopting the Paleo lifestyle you’ll be reducing inflammation in your body. And don’t forget to keep moving! Daily exercise not only benefits your heart you’ll also improve your immune system.

Kitchen Tools

Before I started eating healthy my kitchen tools included scratched non-stick cookware. I did have some glass measuring bowls but used plastic measuring cups and spoons. The problem with this was we were consuming the poison from all these as they leached into our food. Now, you don’t need to have a kitchen full of expensive kitchen tools. Yes, it’s fun to dream but you can get started with a few essentials.

A few of my favorite kitchen tools:

• Baking pan
• Blender
• Chef’s knife
• Cutting board
• Glass baking dishes
• Glass storage containers (including glass jars)
• Parchment paper
• Silicone rubber spatulas
• Slow cooker
• Spiralizer
• Stainless steel measuring cups and spoons
• Stainless steel pots and pans
• Stand or hand mixer
• Wooden spoons

Plan Ahead

Preparing every meal can feel overwhelming at times. To make it easier plan your weekly meals each weekend when you have time. This will stop the “what’s for dinner” each night. Chop vegetables ahead and store them in airtight containers. Not only does this help with meal prep later but you’ll always have snacks on hand when you get the munchies.

Always double the recipe and save the rest for breakfast or lunch the next day. You can even freeze it and then thaw it out for nights you don’t have time to cook or when you want a night off from cooking. You’ll find meals taste much better than any processed foods you’re used to. Even when we go out to a restaurant, which is very seldom, I find myself saying “I make better-tasting meals at home.”

A Lifestyle Change

Change is always hard but doesn’t look at Paleo as a diet, look at it as a lifestyle change. Over time, it will come easier, and naturally, you won’t have to keep researching to see if it’s Paleo-friendly. Once you get comfortable start experimenting with recipes. Let your taste buds help guide you.

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