Paleo Diet - 7 Day Sample Paleo Meal Plan For Improved Health and Weight Loss

For those who don't know, the Paleo way of eating is biologically the most appropriate diet for us humans and has therefore gained a lot of notoriety due to the success people have had with following a Paleo eating plan.

So whilst the benefits of following this diet are well documented, preparing meals & knowing what to eat can be difficult which is where these paleo diet sample meal plans will help you.

Furthermore, it may be easy enough to eat a healthy Paleo breakfast & lunch dish but when it comes to preparing an evening meal you may have run out of ideas & you're just too tired to research a supper Paleo dish that you end up settling for something less healthy to the detriment of your body & health.

So to stick to the diet it is advisable to be prepared in advance & to help you here is a great paleo diet sample meal plan for you to get going with...




7-Day Sample Paleo Diet Meal Plan

Monday

Breakfast - A bowl of berries with coconut milk or have a Paleo omelet
Lunch - Big salad with your favorite protein (chicken, steak, etc.)
Snack - Apple slices with almond butter
Dinner - Slow cooker pulled pork

Tuesday

Breakfast - Paleo banana bread or have bacon & eggs with a portion of fruit
Lunch - Blanched/sauteed veggies (pre-made and reheated)
Snack - Can of tuna
Dinner - Taco pie

Wednesday

Breakfast - Coconut milk smoothie or have banana pancakes
Lunch - Soup (reheated or in a thermos)
Snack - Paleo trail mix
Dinner - Stuffed bell peppers

Thursday

Breakfast - Paleo cereal (mixed nuts & berries) with coconut milk or have Paleo muffins
Lunch - BLT wrap with lettuce instead of bread wrap
Snack - Hard boiled eggs
Dinner - Fajitas

Friday

Breakfast - Steak and eggs
Lunch - Cold cut meats and veggies (snack-like but filling)
Snack - Avocado
Dinner - Paleo fried chicken fingers

Saturday

Breakfast - Eggs and sweet potato hash browns
Lunch - Sandwich with bell pepper slices instead of bread
Snack - Almonds
Dinner - Sundried tomato bacon wrapped meatloaf

Sunday
Breakfast - Egg/veggie/meat scramble
Lunch - Dinner leftovers
Snack - Paleo trail mix
Dinner - Meat and veggie stir fry

This 1-Week Paleo Sample eating Plan provides you with a good idea of how to structure your Paleo diet.

Paleo Food List

If you want to structure your own eating plans it is worth noting the food groups that make up this healthy way of eating;

• Meat
• Fish
• Vegetables
• Fruit
• Roots
• Nuts

Finally eating like a caveman on the Paleolithic (Paleo) Diet will not only improve your health, but an important side effect of this dietary plan is dramatic weight loss.




Article Source: http://EzineArticles.com/expert/Mike_Bravo/340302

Muscle Building Foods - List of Post & Pre Workout Foods That Help in Bodybuilding

Nutrition plays a major role in muscle building. You should maintain a good diet regime for increasing your muscle mass with ease. Muscle building foods include carbohydrates, fats and protein. You should preferably take more small meals daily for boosting your metabolism that consequently helps in burning fats in your body. One should also drink 10-12 glasses of water daily for maintaining the body temperature.

List Of Post & Pre Workout Foods That Help In Bodybuilding

Complex carbohydrates

* Bread
* Brown rice
* Potatoes
* Bagel
* Pasta
* Cereal

These are muscle building food and helps in providing energy to your muscles. Complex carbs releases energy slowly unlike juices, energy drinks etc. You should also include protein in your post workout diet, as they are the building blocks of our body.




Some of the most efficient protein foods are as follows:

* Chicken breast
* Egg whites
* Turkey
* Cottage cheese
* Yogurt
* Tuna

You should also include protein supplements in your diet for attaining instant energy. Your post workout meal should also have fats such as:

* Flaxseed oil
* Olive oil
* Cod liver oil

You can easily drink protein shakes before and after your workouts. It is advisable to have light meal before workouts.

You need lots of strength and endurance for performing muscle-building workouts that can be easily provided by Nitric Oxide supplements. This product can easily increase the flow of blood in your body that consequently helps in improving your muscle mass. Nitric oxide supplement also helps in preventing various deadly disorders such as diabetes, cancer and heart attacks. It can strengthen your immune system. This product nourishes your overall health with flamboyance.

Article Source: http://EzineArticles.com/expert/Bruce_William/352226

Top Fat Burning Foods You MUST Eat

Most people know that eating too much makes them fat. What many don't know is that eating certain food can also help with fat loss. Of course, they must be eaten in moderation. When eaten properly, these wonder foods will add that extra kick to your weight loss plan.

Protein requires more energy to digest than carbs or fats. That means if you eat a slice of beef that's about 200 calories, hypothetically you might burn 40 calories digesting it. Whereas, eating an ice-cream will require very few calories to digest it.

That means you should be getting quite a bit of your daily calories from protein foods. Meats and legumes are awesome sources of protein. The protein will also help you gain muscle if you are on a weight training program. Aim for about 0.8 grams per pound of bodyweight.

The protein will build more muscle. When you have more muscle, you end up burning more fat. This is a good cycle to be in. That is why you may notice that people who are muscular and fit get away with eating more. Their muscles are burning more calories round the clock.




Good sources of protein are skinless chicken, lean beef, tuna, sardines, chickpeas, eggs and salmon. The fish contain Omega-3 fatty acids. That makes them even more beneficial to the body.

The chemical properties in certain foods trigger off certain processes in the body that cause fat loss. So, eating these foods will make your body wake up and burn more fat.

Green tea is one of them. Do not use sugar. It may not taste great but it works. Chillies, lemons, oranges, mangoes, garlic, ginger and onions are all food that contain many powerful antioxidants and nutrients that strengthen your immune system. When you are strong, your workouts will be better and you will burn more fat.

One common problem most people face when they first embark on a weight loss program is that they constantly feel hungry. Food is always on their mind and it takes a toll on their willpower.

One way to prevent this is to consume foods that are high in fiber and digest slowly. You will feel fuller for a longer period of time. Foods that are high in fiber are quickly digests and pass through the digestive track sooner. That means fewer calories are absorbed resulting in less tendency to gain weight.

Consume foods like oatmeal, oats, brown rice, whole grain bread and broccoli. Broccoli is so good for your body that you should make it a staple in your diet.

Last but not least, as beneficial as these foods are, they will only help you lose weight if you're on a caloric deficit and have a proper exercise regimen. The 2 key components to any fat loss is a caloric deficit while on a balanced diet and a good exercise program. Everything else is just gravy. The little things that will give your weight loss efforts the extra boost to speed things up a little. We all want fast results. These little tips will allow us to get there just that bit faster. It doesn't get any better.

Article Source: http://EzineArticles.com/expert/J_Russell_Hart/278755

7 Foods That Help to Burn Tummy Fat Naturally

What you eat has a tremendous effect on how fast you lose tummy fat. In fact, your nutrition can even be more powerful than your workouts. It is very hard to undo the effects of bad food. This is why it's crucial to include the right kind of food in your regular diet plan. To do that, I want to share with you 7 foods that help you burn tummy fat fast. Include these foods in your diet and you may see additional fat burning.

1. Kale - Who would have thought that this small and often overlooked herb could help you shed belly fat. However, it is true. Kale has many health benefits, one of them being that it contains Indole 3-carbinol, a substance that helps you to fight against Xenoestrogens, which are chemicals that can lead to great abdominal fat storage and make it harder for you to get flat abs.

2. Eggs - The reason why eggs can help you burn fat is twofold: eggs help you to remail full and so are excellent appetite suppressants. The second reason is that the protein in eggs helps you to maintain and build your muscle tissue and in doing so keep a high metabolism. In addition, eggs contain many helpful substances that your body craves.




3. Grapefruit - This fruit is also an excellent appetite suppressant. Research has shown that eating grapefruit regularly may help you reduce weight faster than otherwise. It doesn't need to be the cornerstone of your dietary plan but it can still workout pretty nicely.

4. Turmeric - This healthy spice may help the fat burning process inside of you as it aids the gull bladder to produce more bile which is necessary in the quick digestion of fat.

5. Broccoli - Similarly to Kale, this cruciferous vegetable helps to burn belly fat by fighting the xenoestrogens that promote abdominal fat storage.

6. Garlic - While not to be eaten in excess for social reasons, Garlic contains allicin that may help you to better deal with the fats inside your body and has many other health benefits as well.

7. Apples - These are considered as a fat burning food as they contain pectin that has been shown to assist in the fat burning process.

By incorporating these foods into your diet you may burn more tummy fat faster than ever before, as long as you also workout properly.

Article Source: http://EzineArticles.com/expert/John_Davenport/92959