Therapeutic potential of colchicine in cardiovascular medicine: a pharmacological review
30-Day Mediterranean Diet Meal Plan For Weight Loss, Created By A Dietitian
If weight loss is your goal, following the Mediterranean diet may help.
Reviewed by Dietitian Jessica Ball, M.S., RD
The Mediterranean diet is linked to many health benefits, such as improved heart and brain health, better blood sugar levels and a healthier and more diverse gut microbiome. If weight loss is your goal, following this nutritious way of eating can help. Research indicates that people following the Mediterranean diet experience more weight loss than those following a low-fat eating plan. If weight loss is your goal or you're simply looking to reap the health benefits of this popular eating style, this meal plan can help.
Why This Meal Plan Is Great for YouThe Mediterranean diet focuses on a high intake of vegetables, fruits, whole grains, legumes and healthy fats from foods like fish, nuts, seeds, olive oil and avocado. Though the Mediterranean is a specific region, this plant-forward way of eating is adaptable to many different cuisines and taste preferences.
Each day provides an average of 81 grams of protein and 33 grams of fiber. This filling combo helps improve satiety and provide staying-power in-between meals. Fiber is an important nutrient with many health benefits, including supporting weight loss if that is your goal. Yet, just 7% of adults in the United States hit the daily fiber intake recommendations. Foods containing fiber include whole grains, fruits, vegetables, nuts, seeds and legumes.
To promote weight loss, we set this plan at 1,500 calories per day. This is a lower calorie level where many people can experience weight loss. For those with other calorie needs or those not wishing to lose weight, we also included modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being
Week 1Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
How to Meal-Prep Your Week of Meals:Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on days 2 through 4.
Prepare Lemon-Blueberry Granola to have with breakfast throughout the month.
Make Chicken Fajita Soup to have for lunch on days 2 through 5.
Daily Totals: 1,497 calories, 61g fat, 96g protein, 144g carbohydrate, 30g fiber, 1,438mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to breakfast, ¼ cup dry-roasted unsalted almonds to A.M. Snack and add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.
Day 2 Breakfast (419 calories) A.M. Snack (206 calories) Lunch (407 calories) P.M. Snack (59 calories) Dinner (432 calories)Daily Totals: 1,523 calories, 65g fat, 90g protein, 160g carbohydrate, 36g fiber, 1,388mg sodium.
Make it 1,800 calories: Add 1 small banana to A.M. Snack and 1 cup edamame in pods to P.M. Snack.
Make it 2,000 calories: Add 1 small banana to A.M. Snack, 1 cup edamame in pods to P.M. Snack and add 1 cup low-fat plain strained Greek-style yogurt with ½ cup blueberries as an evening snack.
Day 3 Breakfast (419 calories) A.M. Snack (152 calories) Lunch (407 calories) P.M. Snack (105 calories) Dinner (412 calories)Daily Totals: 1,494 calories, 47g fat, 72g protein, 210g carbohydrate, 38g fiber, 1,168mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts to A.M snack and 2 Tbsp. Natural peanut butter to P.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to A.M snack, 2 Tbsp. Natural peanut butter to P.M. Snack and ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 4 Breakfast (419 calories) A.M. Snack (152 calories) Lunch (407 calories) P.M. Snack (105 calories) Dinner (415 calories)Daily Totals: 1,497 calories, 50g fat, 84g protein, 194g carbohydrate, 36g fiber, 1,476mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts to A.M snack and 2 Tbsp. Natural peanut butter to P.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to A.M snack, 2 Tbsp. Natural peanut butter to P.M. Snack and ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 5 Breakfast (434 calories) A.M. Snack (62 calories) Lunch (407 calories) P.M. Snack (176 calories) Dinner (403 calories)Daily Totals: 1,481 calories, 55g fat, 89g protein, 173g carbohydrate, 32g fiber, 1,062mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to breakfast, ¼ cup dry-roasted unsalted almonds to A.M. Snack and 1 cup edamame, in pods as an evening snack.
Day 6 Breakfast (313 calories) A.M. Snack (131 calories) Lunch (390 calories) P.M. Snack (238 calories) Dinner (426 calories)Daily Totals: 1,499 calories, 61g fat, 105g protein, 141g carbohydrate, 31g fiber, 1,473mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to breakfast, ¼ cup dry-roasted unsalted almonds to A.M. Snack and 1 cup edamame, in pods as an evening snack.
Day 7 Breakfast (313 calories) A.M. Snack (131 calories) Lunch (390 calories) P.M. Snack (238 calories) Dinner (447 calories)Daily Totals: 1,520 calories, 67g fat, 94g protein, 145g carbohydrate, 34g fiber, 1,272mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to breakfast, ¼ cup dry-roasted unsalted almonds to A.M. Snack and 1 cup edamame, in pods as an evening snack.
Week 2Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
How to Meal-Prep Your Week of Meals:Prepare Triple-Berry Blended Oats to have for breakfast on days 9 through 12.
Make Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce to have for lunch on days 9 through 12.
Daily Totals: 1,519 calories, 72g fat, 85g protein, 146g carbohydrate, 30g fiber, 1,240mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts to breakfast and add 2 Tbsp. Natural peanut butter to A.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to breakfast, 2 Tbsp. Natural peanut butter to A.M. Snack and ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.
Day 9 Breakfast (390 calories) A.M. Snack (152 calories) Lunch (479 calories) P.M. Snack (78 calories) Dinner (434 calories)Meal-Prep Tip: Reserve leftover Harira (Moroccan Tomato, Lentil & Beef Soup) and Shaved Cauliflower Salad with Lemon Vinaigrette & Parmesan to have for dinner tomorrow night.
Daily Totals: 1,524 calories, 65g fat, 74g protein, 170g carbohydrate, 35g fiber, 1,699mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 10 Breakfast (390 calories) A.M. Snack (152 calories) Lunch (479 calories) P.M. Snack (78 calories) Dinner (434 calories)Daily Totals: 1,524 calories, 65g fat, 74g protein, 170g carbohydrate, 35g fiber, 1,699mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 11 Breakfast (390 calories) A.M. Snack (152 calories) Lunch (479 calories) P.M. Snack (59 calories) Dinner (437 calories)Daily Totals: 1,508 calories, 69g fat, 65g protein, 161g carbohydrate, 31g fiber, 1,686mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack and 1 medium apple with 1 Tbsp. Natural peanut butter as an evening snack.
Day 12 Breakfast (390 calories) A.M. Snack (168 calories) Lunch (479 calories) P.M. Snack (59 calories) Dinner (404 calories)Daily Totals: 1,492 calories, 58g fat, 79g protein, 168g carbohydrate, 31g fiber, 1,662mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack and 1 medium apple with 1 Tbsp. Natural peanut butter as an evening snack.
Day 13 Breakfast (434 calories) A.M. Snack (131 calories) Lunch (424 calories) P.M. Snack (100 calories) Dinner (406 calories)Daily Totals: 1,496 calories, 65g fat, 82g protein, 159g carbohydrate, 36g fiber, 1,351mg sodium.
Make it 1,800 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. Snack and increase to 1 cup edamame in pods at P.M. Snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. Snack, increase to 1 cup edamame in pods at P.M. Snack. And 1 medium apple with 1 Tbsp. Natural peanut butter as an evening snack.
Day 14 Breakfast (434 calories) A.M. Snack (131 calories) Lunch (424 calories) P.M. Snack (62 calories) Dinner (453 calories)Daily Totals: 1,504 calories, 74g fat, 77g protein, 146g carbohydrate, 28g fiber, 1,265mg sodium.
Make it 1,800 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. Snack and add ½ cup edamame, in pods, at P.M. Snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. Snack, add ½ cup edamame, in pods, at P.M. Snack and 1 medium apple with 1 Tbsp. Natural peanut butter as an evening snack.
Week 3Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
How to Meal-Prep Your Week of Meals:Make Lemony Chicken Soup to have for lunch on days 16 through 19.
Prepare Cranberry-Orange Energy Balls to have as a snack throughout the week.
Daily Totals: 1,500 calories, 62g fat, 83g protein, 170g carbohydrate, 37g fiber, 1,486mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. Natural peanut butter to A.M. Snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. Natural peanut butter to A.M. Snack and 1 cup edamame in pods as an evening snack.
Day 16 Breakfast (434 calories) A.M. Snack (186 calories) Lunch (356 calories) P.M. Snack (62 calories) Dinner (441 calories)Daily Totals: 1,478 calories, 60g fat, 76g protein, 173g carbohydrate, 29g fiber, 1,384mg sodium.
Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. Natural peanut butter as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. Snack and add 1 medium banana with 2 Tbsp. Natural peanut butter as an evening snack.
Day 17 Breakfast (434 calories) A.M. Snack (186 calories) Lunch (356 calories) P.M. Snack (131 calories) Dinner (397 calories)Meal-Prep Tip: Reserve leftover Creamy Chicken Florentine Casserole to have for dinner tomorrow night.
Daily Totals: 1,504 calories, 48g fat, 94g protein, 186g carbohydrate, 29g fiber, 1,593mg sodium.
Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. Natural peanut butter as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. Snack and add 1 medium banana with 2 Tbsp. Natural peanut butter as an evening snack.
Day 18 Breakfast (388 calories) A.M. Snack (186 calories) Lunch (356 calories) P.M. Snack (176 calories) Dinner (397 calories)Daily Totals: 1,503 calories, 65g fat, 90g protein, 152g carbohydrate, 31g fiber, 1,850mg sodium.
Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add 1 medium banana with 1 Tbsp. Natural peanut butter as an evening snack.
Day 19 Breakfast (434 calories) A.M. Snack (186 calories) Lunch (356 calories) P.M. Snack (116 calories)½ cup edamame, in pods
¼ cup raspberries
Daily Totals: 1,525 calories, 49g fat, 105g protein, 176g carbohydrate, 29g fiber, 1,575mg sodium.
Make it 1,800 calories: Increase to 1 cup edamame, in pods, at P.M. Snack and add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to the apple at lunch and increase to 1 cup edamame, in pods, at P.M. Snack and add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.
Day 20 Breakfast (388 calories) A.M. Snack (219 calories) Lunch (381 calories) P.M. Snack (59 calories) Dinner (437 calories)Daily Totals: 1,484 calories, 50g fat, 85g protein, 183g carbohydrate, 42g fiber, 1,670mg sodium.
Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup dry-roasted unsalted almonds to P.M. Snack.
Day 21 Breakfast (434 calories) A.M. Snack (95 calories) Lunch (381 calories) P.M. Snack (62 calories) Dinner (529 calories)Daily Totals: 1,500 calories, 54g fat, 98g protein, 165g carbohydrate, 39g fiber, 1,158mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts at breakfast and add 2 Tbsp. Natural peanut butter to A.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts at breakfast, add 2 Tbsp. Natural peanut butter to A.M. Snack and add ¼ cup dry-roasted unsalted almonds to P.M. Snack.
Week 4Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
How to Meal-Prep Your Week of Meals:Make 3-Ingredient Overnight Berry Muesli to have for breakfast on days 23 through 26.
Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on days 23 through 26.
Daily Totals: 1,516 calories, 71g fat, 70g protein, 161g carbohydrate, 28g fiber, 1,678mg sodium.
Make it 1,800 calories: Add 1 medium banana to lunch and add ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack.
Make it 2,000 calories: Add 1 medium banana to lunch, add ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack and add 1 medium apple with 1 Tbsp. Natural peanut butter as an evening snack.
Day 23 Breakfast (393 calories) A.M. Snack (187 calories) Lunch (498 calories) P.M. Snack (30 calories) Dinner (415 calories)Daily Totals: 1,523 calories, 78g fat, 63g protein, 149g carbohydrate, 34g fiber, 1,284mg sodium.
Make it 1,800 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack and add 1 banana as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to P.M. Snack and add 1 banana with 2 Tbsp. Natural peanut butter as an evening snack.
Day 24 Breakfast (393 calories) A.M. Snack (100 calories) Lunch (498 calories) P.M. Snack (35 calories) Dinner (485 calories)Daily Totals: 1,511 calories, 83g fat, 70g protein, 127g carbohydrate, 34g fiber, 1,370mg sodium.
Make it 1,800 calories: Increase to 1 cup edamame, in pods at A.M. Snack and add 1 serving Cranberry-Orange Energy Balls to P.M. Snack.
Make it 2,000 calories: Increase to 1 cup edamame, in pods at A.M. Snack, add 1 serving Cranberry-Orange Energy Balls to P.M. Snack and add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 25 Breakfast (393 calories) A.M. Snack (187 calories) Lunch (498 calories) P.M. Snack (31 calories) Dinner (415 calories)Daily Totals: 1,524 calories, 72g fat, 67g protein, 160g carbohydrate, 30g fiber, 1,165mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts to A.M. Snack and add 1 serving Cranberry-Orange Energy Balls to P.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to A.M. Snack, add 1 serving Cranberry-Orange Energy Balls to P.M. Snack.And add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 26 Breakfast (393 calories) A.M. Snack (110 calories) Lunch (498 calories) P.M. Snack (21 calories) Dinner (496 calories)Meal-Prep Tip: Reserve two servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on days 27 & 28.
Daily Totals: 1,518 calories, 76g fat, 61g protein, 154g carbohydrate, 29g fiber, 1,174mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts to A.M. Snack and add 1 serving Cranberry-Orange Energy Balls to P.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to A.M. Snack, add 1 serving Cranberry-Orange Energy Balls to P.M. Snack and add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 27 Breakfast (434 calories) A.M. Snack (31 calories) Lunch (496 calories) P.M. Snack (32 calories) Dinner (511 calories)Daily Totals: 1,503 calories, 68g fat, 79g protein, 153g carbohydrate, 29g fiber, 1,368mg sodium.
Make it 1,800 calories: Add 1 serving Cranberry-Orange Energy Balls to P.M. Snack and add 1 medium apple as an evening snack.
Make it 2,000 calories: Add 1 serving Cranberry-Orange Energy Balls to P.M. Snack and add 1 medium apple with 2 Tbsp. Natural peanut butter as an evening snack.
Day 28 Breakfast (434 calories) A.M. Snack (95 calories) Lunch (496 calories) P.M. Snack (105 calories) Dinner (378 calories)Daily Totals: 1,507 calories, 56g fat, 78g protein, 185g carbohydrate, 31g fiber, 1,319mg sodium.
Make it 1,800 calories: Add 2 Tbsp. Chopped walnuts at breakfast and add 2 Tbsp. Natural peanut butter to A.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts at breakfast, 2 Tbsp. Natural peanut butter to A.M. Snack and add ¼ cup dry-roasted unsalted almonds to P.M. Snack.
Week 5 Day 29 Breakfast (388 calories) A.M. Snack (219 calories) Lunch (424 calories) P.M. Snack (59 calories) Dinner (398 calories)Daily Totals: 1,488 calories, 70g fat, 74g protein, 151g carbohydrate, 30g fiber, 1,787mg sodium.
Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to P.M. Snack.
Day 30 Breakfast (388 calories) A.M. Snack (219 calories) Lunch (424 calories) P.M. Snack (59 calories) Dinner (421 calories)Daily Totals: 1,511 calories, 72g fat, 69g protein, 158g carbohydrate, 42g fiber, 1,654mg sodium.
Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to P.M. Snack.
Frequently asked QuestionsIs it OK to mix and match meals if there is one I do not like?
Yes, we included a wide array of meals in this 30-day plan. If there's a meal you don't like, feel free to choose a different option from this plan or check out some of our best Mediterranean diet recipes for a substitute. If you're closely following this plan for weight loss, you may want to select a substitute with a similar calorie and nutrition profile or adjust a snack, if needed.
Can I eat the same breakfast or lunch every day?
If it's easier to eat the same breakfast or lunch every day, that works! Each option is generally within 100 calories of each other, so a swap should work for most people.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating that emphasizes a high intake of vegetables, fruits, whole grains, legumes, fish and healthy fats. You don't necessarily have to eat Mediterranean-style cuisine to reap the benefits or follow this healthy eating plan. This way of eating is adaptable to a wide variety of cuisines and taste preferences.
Mediterranean Diet Foods to Focus On:Fish and shellfish
Vegetables
Fruits
Whole grains
Legumes
Nuts and seeds
Avocado
Olive oil
Dairy
Lean meats
Eggs
Herbs and spices
If you're trying to lose weight, taking a look at your overall habits, including physical activity, can help. It's recommended to get at least 150 minutes per week of moderate-intensity exercise. This could look like a 30-minute brisk walk, 5 days a week or around 22 minutes of moderate activity every day. Ultimately, the best exercise is the one you enjoy, though research indicates there are some exercises more likely to facilitate weight loss than others, including: jogging, power walking, yoga, dancing and hiking. If you're looking to get started, check out our 7-Day Walking Plan to Lose Weight.
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
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The Paleo Diet
The Paleo diet is an eating plan focused on the types of foods humans ate way back in the Paleolithic era, which began about 2.5 million years ago and ended about 10,000 years ago. These are whole foods that early humans hunted and gathered. Think fruits, vegetables, seeds, nuts, lean meat, fish, and healthy fats such as olive oil. Supporters of this eating plan claim that sticking to these foods can reduce the risk of obesity, heart disease, diabetes, and other chronic conditions affecting modern humans.
While the Paleo diet encourages eating fresh foods, some versions allow you to add frozen fruits and vegetables. (Photo Credit: iStock/Getty Images)
The Paleo diet was developed and made popular by Loren Cordain, PhD, now an emeritus professor of food and exercise science at Colorado State University. His book, The Paleo Diet, was first published in 2002.
Since then, there's been a lot of debate about what should and shouldn't be included in the diet. Ten thousand years, or more, is a long time ago. Do we really know what foods our ancestors ate? How closely do the foods the Paleo diet recommends today resemble foods that were hunted and gathered millennia ago? The result — you may find different recommendations on what to eat and what to avoid. For example, the diet generally encourages fresh, unprocessed foods. But some versions of the diet do permit frozen fruits and vegetables.
Paleo vs. Keto diet
The Paleo diet centers on whole, unprocessed foods — minus dairy, grains, and legumes. It favors lean, grass-fed meat over grain-fed, fatty cuts of meat and includes all fruits and vegetables.
The Keto diet encourages drastically limiting carbohydrates while eating fatty, protein-rich foods such as meat, fish, dairy, and eggs. The thinking is that if your body has fewer carbs to burn for energy, it will instead burn fat. Fruits and vegetables that are high in carbohydrates don't make the cut.
The idea behind the diet is that humans have yet to adapt to foods produced by modern farming and food processing.
The key principles of the Paleo diet include:
Focus on whole, unprocessed foods. The diet emphasizes foods that were likely available to our ancestors, such as lean meats, fish, fruits, vegetables, nuts, and seeds.
Avoid processed foods. Foods that are highly processed, such as grains, legumes, dairy products, and refined sugars, are generally avoided.
Prioritize nutrient-dense foods. The emphasis is on consuming foods that are rich in nutrients, such as vitamins, minerals, and antioxidants.
Limit added sugars and unhealthy fats. The diet encourages cutting back on added sugars and unhealthy fats, which are often found in processed foods.
A full Paleo diet is fairly restrictive. But there is some flexibility in the diet. In his book, Dr. Cordain suggested an 85/15 split -- eating Paleo 85% of the time, and eating whatever you want 15% of the time. This is a much easier strategy for most people and can make the diet easier to stick to.
All you need to get started can be found at your local grocery store. You don't need to mail order anything or buy any special equipment. For example, the Paleo diet does not require you to count calories or weigh portions, so you won't need a kitchen scale. In fact, the diet encourages you to eat until you're full.
You will want to make a shopping list to help you remember what's included in the diet and what's not.
You can jump right in and go full-Paleo right from the start. But beginners may want to ease into it and take a more flexible approach, in which some of your meals will be strictly Paleo, while others can be whatever you want to eat. The official website outlines four different levels of the diet. As you move up through the levels at your own pace, you'll eat more Paleo and less of everything else. Here's how it's broken down for your 21 weekly meals.
Entry-level Paleo
Mid-level Paleo
Top-level Paleo
TRUEPALEO
All Paleo 100% of the time
Foods allowed on the Paleo diet include:
These are the foods that Paleo supporters consider close to what our distant ancestors ate. They say that these are less processed and industrialized than the foods the diet advises against, so our bodies prefer them.
Foods allowed in moderation on the Paleo diet:
Foods to avoid on the Paleo diet:
No eating plan, including the Paleo diet, is perfect. While it does boast some benefits, the diet has its share of flaws. Let's take a look at the good and the bad.
Paleo diet benefits
It may help you lose weight (if that's your goal). The diet does not include added sugar, salt, dairy, and processed foods, which are often loaded with calories. Instead, the high-protein and fiber-rich foods you'll eat tend to be more filling and will satisfy your hunger for longer periods.
Your blood pressure and cholesterol may go down. Limiting foods that are high in sugar and fat can provide these important heart health protections. Your blood glucose also may come down, a potential plus if you need to manage diabetes. Just make sure to choose lean meats over cuts that load you up on saturated fat. One large Spanish study, published in 2022, found that people on the Paleo diet had a lower risk of heart disease. The authors say it's likely because the diet says no to processed foods while encouraging you to eat lots of fruits and vegetables.
Flexibility. The Paleo diet allows you to include a small number of weekly meals that contain foods not on its list. In other words, you can enjoy an occasional pizza or a piece of cake.
Few additional time commitments. The Paleo diet doesn't require attending any in-person meetings. If you're looking for tips or encouragement, there are Paleo support groups available online.
Paleo diet risks
Too much meat. Eating too much red meat has been tied to heart disease, diabetes, and other health risks.
No whole grains or legumes. The diet does not include these nutritious food groups, which provide fiber, protein, vitamins, and additional nutrients.
No dairy. Low-fat dairy offers a good dose of your daily calcium needs, as well as other vitamins and nutrients.
Cost. Fresh foods such as meat, fish, and produce are costlier than canned and frozen foods.
Planning. If you're used to relying on frozen or canned foods, adapting to fresh foods — which can spoil in a few days — may be tough. You'll have to plan more, spend more time on meal prep, and make more frequent trips to the grocery store.
Vegetarians and vegans are out of luck. This diet places a lot of emphasis on meat while excluding vegetarian sources of protein and fiber, such as legumes and whole grains.
Little research. Most studies of the Paleo diet have been small and short. They have tended to have positive results, showing drops in weight, blood pressure, cholesterol, and triglycerides. But researchers don't know enough yet about the long-term effects of the Paleo diet.
While you may temporarily lose weight on the Paleo diet, registered dietitian nutritionist Kathleen Zelman, MPH, RD, LD, notes that the diet may be too expensive and restrictive to maintain in the long term.
Does the Paleo diet work?
Avoiding all grains, dairy, processed foods, sugar, and more will most likely lead to weight loss, but it may be a tough plan to follow over the long term due to its dietary limitations and restrictions.
There are several studies on certain aspects of the Paleo diet. While they may not support all the claims made in the book, they have found that a diet rich in lean protein and plant-based foods can make you feel fuller, help control blood sugar levels, and help you lose weight.
Zelman notes that some experts believe that individuals who have lost weight on the Paleo diet may be losing water weight, not fat, in the short term. "You're just becoming dehydrated," says Zelman. "And there's not a lot of long-term safety data."
Is the Paleo diet good for certain conditions?
Cordain, the author of The Paleo Diet, claims there are clinical trials that show a Paleo diet can lower the risk of heart disease, blood pressure, and inflammation, as well as help with weight loss, reduce acne, and promote overall health and athletic performance. But many experts aren't so sure and more research is needed.
Eliminating salt and processed foods makes this low-sodium diet good for people with high blood pressure.
Zelman notes that this diet could benefit those who have prediabetes or diabetes, as studies have found it may improve insulin sensitivity in the short term. But more research needs to be done on the long-term effects of the Paleo diet.
Check with your doctor before starting this plan.
Who shouldn't try the Paleo diet?
Zelman doesn't recommend this plan to anyone with a history of heart disease since the diet is high in saturated fats, which can raise your "bad" cholesterol levels. "Can you get around it?" says Zelman. "Possibly, by choosing lean meats and healthy fats."
Also, this diet may not be right for you if you struggle with constipation. This plan cuts out many sources of fiber such as legumes and whole grains, which can promote regular bowel movements.
Given how many foods are off-limits, Zelman notes that children shouldn't follow the Paleo diet either. "Kids have so many nutritional needs for growth and development, and you want them to develop good healthy eating habits," says Zelman. "I don't think this diet falls into that category."
The final word
If you're able to spend the money buying more whole, unprocessed foods and are willing to dedicate the time in the kitchen to prepare them, then this plan may help you lose weight in the short term.
To help fill in the nutrient gaps, you can supplement your diet with a multivitamin, but Zelman cautions that you can't easily replace all the nutritional benefits that come from eating whole foods.
If you prefer a more flexible approach to weight loss that's less focused on meat and offers a wider variety of foods, look for another diet. "The best diet for you is the one that you can stick with," says Zelman. "So find one that works in your lifestyle." She recommends plant-forward options such as the Mediterranean diet, which isn't as reliant on saturated fats, or even a modified version of the Paleo diet that includes more fruits, vegetables, whole grains, and lean meats.
"If you want to follow this plan, it's imperative to find a registered dietitian nutritionist to create a meal plan that's tailored to your health conditions to prevent any nutritional deficiencies, consider any other nutrition history that you have, and monitor your biomarkers," says Zelman.
Make an appointment with a registered dietician nutritionist to discuss whether the Paleo diet is right for you and your nutritional needs.
Here are two day's menus for Paleo diet beginners from the book The Paleo Diet:
Day 1
Day 2
Paleo diet breakfast
Here are a few morning meal ideas that the official website offers:
Paleo diet for vegetarians
Overall, the Paleo diet is not vegetarian-friendly.
Here are a few sample recipes to get you started. The official Paleo diet website includes many more, and you can find lots of recipes on a variety of other websites as well.
Mango and carrot smoothie for breakfast
In a blender, combine shredded carrots, coconut milk, frozen mango, frozen banana, chopped green apple, peeled orange, almonds, turmeric, and ginger. Blend until smooth and pour into a glass.
Chicken and green chile soup for lunch
Brown chicken breasts and add them to a Crock-Pot, along with sautéed garlic, onion, and cumin. Toss in diced green chiles, tomatoes, chicken broth, and coconut milk. Cover and cook for several hours — 6 to 8 hours on low heat or 3 to 4 hours on high heat. Shred chicken, stir everything together, and serve in bowls with cilantro, lime wedges, and avocado.
Bison burgers for dinner
Mix ground bison with mustard, pepper, onion powder, paprika, and parsley, then shape into 1-inch thick patties. Cook the patties on a cast iron skillet or grill pan greased with a little coconut oil. Top with tomato, avocado, and onion. Use large lettuce leaves as the bun.
The Paleo diet is an eating plan focused on foods our ancestors from the Paleolithic era may have eaten. These include unprocessed meats, fish, nuts and seeds, unprocessed oils, and fresh fruits and vegetables. You can choose to follow the full Paleo diet, or you can only follow it on certain days of the week or at certain meals. In general, it's a healthy way of eating, although it does limit or exclude certain healthy foods such as dairy and grains.
Can you lose weight on the Paleo diet?
Yes. The diet does not include added sugar, added salt, or highly processed foods, so you won't be eating calorie-dense foods such as salty snacks, candy, and cookies. Instead, you'll eat fiber-rich, high-protein foods that tend to keep you feeling full longer.
Is peanut butter considered paleo?
No. Peanuts are legumes, so they don't make the cut. However, other nut butters are fine as long as they only contain nuts. Look for those with no added salt, preservatives, or other ingredients.
Can you eat rice on paleo?
No. Rice is a grain, and grains are not included in the Paleo diet.
Are potatoes paleo-friendly?
Unprocessed potatoes, such as baked potatoes are OK to eat. Processed potatoes, such as potato chips, are not allowed.
What fruits should you avoid on paleo?
You can eat any fruit that you like on the Paleo diet. However, if you are trying to lose weight or are insulin-resistant, the diet's authors suggest that you limit fruits that have lots of sugar, such as grapes, bananas, mangos, sweet cherries, apples, pineapples, pears, and kiwis. Also, keep in mind that dried fruit typically has lots of sugar.
Is the paleo diet inflammatory?
No. The Paleo diet describes itself as anti-inflammatory.
What carbs can you eat on the paleo diet?
You get your carbs from fruits, vegetables, nuts, and seeds when following the Paleo diet.
Westfield Health Bulletin: Diet, Exercise Can Reduce Risk Of Suffering A Stroke
Imagine on a Monday your mom hugged you, looked you in the eyes like only a mom can, and told you she loved you. On Tuesday, she can't remember your name.
Most people have been closely involved or on the sidelines of a stroke drastically changing their world. One's life before a stroke is gone in a second. The acts of daily living we take for granted become great challenges. Life will not be the same, and significantly more difficult for the patient and their loved ones. Cognitive, emotional and physical deficits interfere with daily living, relationships and safety. The complications and trickle-down consequences are overwhelming. The pain the family members suffer watching, coping and helping their loved one as they struggle to have some quality of life is immense.
Approximately 800,000 people a year have a stroke in the United States. The American Stroke Association estimates 80% of strokes can be prevented. Stroke leads to 160,000 deaths annually. A stroke or cerebrovascular accident is a blockage in the blood supply to the brain or when a blood vessel in the brain ruptures. The blockage or rupture stops blood and oxygen from getting to the brain. Symptoms include paralysis, numbness or weakness in the arm, face, leg, trouble speaking or understanding, vision changes, dizziness, headache and more.
There are procedures, medications, rehab and other care to help someone after a stroke. Despite all these measures, your mom, dad or other loved one is not the same person they were before the stroke. Preventing strokes is a far better plan than trying to fix the damage after a stroke.
It has been a decade since the American Stroke Association has revised their guidelines for stroke reduction. Their guidelines parallel the American Heart Associations "Life's Essential 8″ plan which promotes cardiac and brain health. Those "8″ include a focus on diet, sleep, weight, avoiding tobacco and alcohol, reducing stress, controlling blood pressure and cholesterol.
Recommendations include a directive to health care professionals to closely screen for genetic predisposition, medications, comorbidities, drug and alcohol use, high blood pressure, high cholesterol, obesity and diabetes. Guidelines are specific to gender and identify social determinants for stroke risk.
The risk factors specific to women include hormone use, high blood pressure in pregnancy, pregnancy complications such as premature birth, endometriosis, premature ovarian failure and early-onset menopause. Gender diverse individuals taking estrogen are also at higher risk of stroke.
Social determinants that affect health are noted as inequities in health care, education, economic stability, structural racism and geographic factors such as the ability to safely walk daily and access to healthy food.
They support newer use of GLP-1 drugs for cardiovascular health, balanced diet, physical activity, maintain a healthy weight and sleep regularly. A Mediterranean diet consisting of fruits, vegetables, legumes, nuts, seeds and heart-healthy fats is the diet of choice. Avoid processed foods, added sugars and refined grains.
Exercise recommendations are at least 150 minutes a week of moderate intensity aerobic activity, or 75 minutes of vigorous aerobic activity spread throughout the week. Along with aerobic, anaerobic exercise, flexibility is also important. Recommended sleep: at least seven hours of sleep a night and no more than nine. Mindfulness and reducing exposure to pollution are promoted. The ASA also calls for increased public awareness and education about lowering stroke risk.
A new addition to the guidelines are GLP-1 drugs such as Ozempic, Mounjaro, Zepbound and Wegovy. These highly publicized weight loss and diabetes medications have shown evidence in improving cardiovascular health and reduction of stroke risk.
The odds are stacked in your favor, with a statistic of 80% of strokes being preventable. Heed these guidelines in collaboration with your health care provider. Another day, another hug, another "I love you" is in the cards.
Take care of yourself and someone else.
Juanita Carnes is a Westfield resident and a nurse practitioner with 38 years of experience in a hospital emergency department and urgent care facilities. She served 30 years on the Westfield Board of Health.
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