Paleo Meal PlanBack to Basics

What the research says

The findings this plan is built on, with the papers underneath.

• Manheimer et al. 2015 (AJCN, 4 RCTs in people with metabolic syndrome features): paleo gave greater short-term improvements vs guideline-based control diets in waist circumference (−2.38 cm), triglycerides (−0.40 mmol/L) and systolic BP (−3.64 mmHg). Evidence quality was moderate.
• Critique (Fenton, AJCN 2016 letter): the effects were small, the trials short, and the comparator diets outdated. "Paleo diet still lacks evidence" for long-term benefit.
• Protein and satiety: paleo meals are naturally high in protein and fibre-rich vegetables, which explains much of the appetite and weight effect (see Leidy 2015 on protein).

What this plan won't do

The common claims about this way of eating that the evidence doesn't support.

• "Grains and legumes are toxic." Whole grains and legumes are linked to lower cardiometabolic risk in large studies. Paleo excludes them by choice, not because they're harmful.
• "Cavemen ate like this." Paleolithic diets varied hugely by region. Modern paleo is a whole-food template, not a historical reconstruction.
• Calcium without dairy: include sardines with bones, leafy greens, almonds and tahini. Variation A uses several.

This content is general information, not medical or dietetic advice. Calorie and macro targets are starting points for a healthy adult and are personalised in the app. People who are pregnant, under 18, taking diabetes or blood-pressure medication, or managing kidney, liver, heart or digestive conditions should check with a doctor or registered dietitian before changing their diet.