🔥 Primal Eating Made Simple
Welcome to real food! This authentic paleo recipe brings you back to the basics of human nutrition—whole, unprocessed ingredients that our ancestors would recognize. If you’re following a paleo lifestyle, managing inflammation, avoiding grains and dairy, or simply seeking cleaner eating habits, this recipe is your perfect companion. No processed junk, no refined sugars, no grains—just pure, nourishing food that fuels your body the way nature intended!
🌿 Why This Paleo Recipe Works
I’ve still been eating like one of my last videos (paleo, mostly sugar free) so I wanted to do a full day of eating with all my favorite paleo meals to make! These are my GO TO meals that I cook for my husband and I that are super quick and healthy paleo recipes. The detailed recipes for all the meals are down below – if you try them out, then let me know in the comments below!
love & light, Jenna
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✰ RECIPES – FAVE PALEO MEALS TO EAT ✰
Breakfast / Preworkout: Birch Benders Paleo Waffle w/ almond butter and 1/2 a banana
Post workout: my all time fave smoothie!! Tastes so good & packed with nutrients!
3 ice cubes
1 scoop vanilla protein powder
1 TB Flaxseed
1 TB Cacao Powder
1 TB Cacao Nibs
A few dashes of Cinnamon
1 TB Almond Butter
1/3 cup of frozen blueberries
1-2 cups frozen spinach
1-2 cups of nut milk (i love the brand MALK)
Lunch: shredded chicken salsa verde soup w/ grainless chips
https://www.instagram.com/p/B7wzkQlAQdu/
Snack: protein balls
**i added cacao nibs and organic freeze dried strawberries for a crunch and added flavor!
Dinner: super easy salmon nourish bowl
– cucumber mix: finely dice up a package of trader joe’s Persian cucumbers (the persian one’s are more sweet and taste so much better than regular!), dice 1/2 a red onion, dice 1 medium jalapeño, and mix together with some olive oil and the juice of 1 lemon! Store in an air tight container for a few days and toss on salads, bowls, tacos, etc.
– sweet potatoes: chop a sweet potato into thins the width of a quarter (you want them really thin so they cook quick). Toss them in a pan on medium high heat with avocado oil, salt, and pepper for 10 minutes or so
– salmon: marinate salmon for a few minutes (my fave marinade recipe below), heat up oven to HIGH BROIL, put salmon skin side down on a tray with parchment paper, cook in oven for 8-10 minutes depending on thickness
– marinade: 3 TB soy sauce or coconut aminos, 1 TB rice vinegar, 1 TB sesame oil, 1 TB sriracha, 1 minced garlic glove
– BUILD YOUR BOWL: i did a base of mixed greens massaged with olive oil and lemon, avocado, then the cucumber mix, sweet potatoes, and finally the salmon. So quick, easy, and yummy!!
Dessert: sliced apple with a quick “caramel” sauce
combine 1-2 TB of almond butter, 1 TB maple syrup, 1/4 tsp vanilla, and a little tiny pinch of sea salt
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✰ MUSIC CREDIT ✰
Music by Reggie San Miguel – Daydream – https://thmatc.co/?l=5AE39146
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#paleomeals #FDOE
In this comprehensive guide, Jenna Lack demonstrates authentic paleo cooking techniques that deliver:
- 🥩 Clean Protein Sources: Grass-fed meat, wild-caught fish, or pasture-raised poultry
- 🥬 Abundant Vegetables: Colorful, nutrient-dense plants that pack maximum nutrition
- 🥥 Healthy Natural Fats: Coconut oil, avocado, nuts—fats that humans thrived on for millennia
- 🚫 Zero Processed Ingredients: No grains, no dairy, no legumes, no refined sugars
- 💪 Anti-Inflammatory Benefits: Foods that reduce inflammation and support optimal health
🔬 Paleo Nutrition Facts
| Nutrient | Per Serving | Paleo Benefits |
|---|---|---|
| Calories | 350-500 kcal | Sustained energy |
| Protein | 30-45 g | Muscle maintenance |
| Net Carbs | 15-25 g | Stable blood sugar |
| Dietary Fiber | 7-12 g | Gut health support |
| Healthy Fats | 20-35 g | Hormone balance |
| Omega-3 Fatty Acids | High | Anti-inflammatory |
| Micronutrients | Excellent | Vitamin & mineral rich |
*Nutritional analysis based on whole, unprocessed paleo ingredients. This recipe naturally excludes grains, dairy, legumes, refined sugars, and processed oils.
🏹 Essential Paleo Principles
- 🥩 Quality Protein Matters: Choose grass-fed beef, pasture-raised chicken, wild-caught fish, or wild game whenever possible. The quality of your protein directly impacts nutritional value and inflammatory markers. Conventional meat is acceptable if grass-fed isn’t available, but avoid processed meats with added sugars or preservatives.
- 🥑 Embrace Healthy Fats: Don’t fear fat! Use coconut oil for cooking, drizzle olive oil on vegetables, add avocado slices, and snack on nuts and seeds. Healthy fats are essential for hormone production, brain function, and nutrient absorption. They also keep you satisfied between meals.
- 🌈 Eat the Rainbow: Incorporate vegetables and fruits of all colors to maximize phytonutrient diversity. Dark leafy greens, orange sweet potatoes, red bell peppers, purple cabbage—each color provides unique beneficial compounds. Aim for 6-9 servings of vegetables daily.
- 🚫 Read Labels Carefully: Even “paleo-friendly” packaged foods can contain hidden non-paleo ingredients. Watch for added sugars (including “natural” ones like agave), seed oils, preservatives, and additives. When in doubt, stick to single-ingredient whole foods.
- 🥜 Navigate Nuts Wisely: While nuts are paleo-approved, they’re calorie-dense and can trigger inflammation if overconsumed. Stick to a small handful (about 1 ounce) as a serving. Soak and roast nuts to improve digestibility and reduce antinutrients.
- 🍠 Strategic Carb Timing: Adjust your starchy vegetable intake (sweet potatoes, squash, plantains) based on activity level. Active individuals need more carbs, while those focused on weight loss may benefit from lower carb paleo eating.
🔪 Paleo Cooking Mastery
- 🍳 Master Fat Sources: Keep coconut oil, ghee (if tolerated), avocado oil, and extra virgin olive oil stocked. Each has different smoke points—use coconut or avocado oil for high-heat cooking, olive oil for low-heat or finishing.
- 🧂 Season Like a Pro: Build your paleo spice cabinet with sea salt, black pepper, garlic powder, onion powder, paprika, cumin, turmeric, cinnamon, and dried herbs. These add tremendous flavor without non-paleo ingredients.
- 🥘 One-Pan Wonders: Paleo meals often work beautifully as sheet pan dinners. Protein + vegetables + healthy fat + seasonings = easy cleanup and maximum flavor development.
- 🌿 Fresh Herbs Transform: Cilantro, parsley, basil, rosemary, and thyme elevate simple paleo meals to restaurant quality. Add fresh herbs at the end of cooking for maximum impact.
- 🍋 Acid Brightens: A squeeze of lemon or lime juice, or a splash of apple cider vinegar brightens flavors and aids digestion. This simple trick makes paleo food pop.
- 🥥 Coconut Products Versatility: Coconut milk, coconut cream, coconut flour, and coconut aminos are paleo staples that add richness and functionality to countless recipes.
🤔 Paleo Diet Questions
🥛 Why no dairy on paleo?
The paleo approach excludes dairy because it wasn’t part of human diets until agriculture began about 10,000 years ago. Many people have difficulty digesting lactose or reacting to dairy proteins like casein. However, some paleo practitioners include grass-fed butter or ghee since they’re primarily fat with minimal lactose or protein. Listen to your body and adjust accordingly.
🌾 What about “paleo” baked goods?
While paleo baking using almond flour, coconut flour, and natural sweeteners is technically allowed, it’s best enjoyed occasionally rather than daily. These foods are still calorie-dense and can trigger the same blood sugar responses as regular treats. Focus primarily on whole foods rather than trying to recreate modern comfort foods in paleo versions.
💪 Can I build muscle on paleo?
Absolutely! Paleo provides abundant high-quality protein and nutrients needed for muscle growth. Athletes often add more starchy vegetables like sweet potatoes and adjust portion sizes to meet increased caloric needs. Many bodybuilders and CrossFit athletes thrive on paleo eating.
🍎 How much fruit on paleo?
While fruit is paleo-approved, modern fruits are much sweeter than wild varieties our ancestors ate. Enjoy 1-3 servings daily, focusing on berries (lower sugar) and balancing fruit intake with vegetables. If weight loss is your goal, moderate fruit consumption and choose vegetables as your primary plant foods.
📺 Recipe by: Jenna Lack
🎬 Upload Date: 2021-01-31 20:00:00 | 🆔 Video ID: 25TFd2tLi3s
