Really?! A Paleo Diet Can Help Manage Gout?!

Hope you are enjoying the steady stream of Paleo Indian Recipes? My friend, Bert over at has been kind enough to share his ideas on how a Paleo diet can actually help manage Gout if you are smart about it. There is a lot of press out there saying Paleo is bad for gout but a few tips and tricks shared by Bert here can actually help you manage Gout.

Don’t take it from me, take it from the man himself, without further ado, please enjoy…

New To Paleo?

If you are a gout veteran but new to Paleo, you might be surprised, (or relieved!) to know it’s ok to eat meat again!

Very quickly, “paleo” refers to “Paleolithic” and The Paleo Diet is often also called, The Caveman Diet.  And what have we always been told about what cavemen ate?  That cavemen ate meat. (gasp!) As gout folks, we’ve all been admonished (brainwashed) into believing that meat – especially red meat like beef – is sure to bring on gout.  You will be happy to know, nothing could be further from the truth. 

It is true however, that if you’re inner biochemical terrain is weak due to poor diet and lifestyle choices, red meat and almost any type of serious protein may help trigger a gout attack. 

But this is important to know:  Cavemen did not ONLY eat meat.  In fact, I would venture to guess, (and studies are now starting to talk more about this) that in fact, during the Paleolithic Era, there were plenty of plant materials being consumed as nourishing fuel as well. 

What you didn’t find Paleo Man doing was growing grains and baking bread, or trying to milk cows or goats or oxen or, or….wooly mammoths. 

Plants and animals…that’s what they ate, just like your grandmother and grandfather used to eat. 

Why the Paleo Way of Eating Is So Powerful

A more paleo style way of eating is powerful for several reasons. The first and most obvious explanation is: Eating plants and animals is what our bodies are biologically adapted to best make use of. 

For millions of years, food was food.  We were gatherers, and hunters.  If you take a commonsense approach to it, and picture yourself out there running around the landscape in prehistoric times, if you couldn’t club a rabbit or a deer, bring it down and start gnawing on it, what did you eat?  Plants!  Green leaves, roots and tubers, nuts and berries, bark and stems, blossoms and seeds – in some environments, they were plentiful!  And tasty!  And nutrient dense, full of phytochemicals that the human body needed and made full use of.

But by instinct, you did chase down that rabbit or boar or large hooved animal, and you did start gnawing it; all of it – precious internal organs, muscles, brains…..everything. 

  • Now Let’s Bring This Back to Gout. 

It was probably WAY easier to catch some tasty plants than it was some wily beast.  So doesn’t it stand to reason that our paleo ancestors ate a lot more plant material than animal material?  We should too.

But do we forego or avoid the power-packed, nutrient dense protein sources of high quality, well-raised animal products?  Absolutely not!  But because of our susceptibility to gout, we need to be cautious and careful until we improve the function of our tissues, organs, and body systems.

How to Be a Modern Day Gout Free Caveman! 

In regards to gout, what many people are mistaken about in consuming meat and animal products, and The Paleo Diet in general, is that the dietary purines that metabolize into uric acid, are only one portion of those purines and metabolic processes – and the smaller portion at that. 

There are “exogenous” purines – the purines that come from the foods we eat, and “endogenous” purines – the purines that come from the natural turnover of our body’s own cells.  Purines are part of the cell structure of every cell of every plant, animal, and…human being.  Two-thirds of the purines that we process into uric acid come from endogenous sources.

Dr. Loren Cordain, thought of as the Father of the Paleo Movement, explains very well the real problem of what could easily be called our modern day gout epidemic.

To paraphrase Dr. Cordain:

The root cause of gout can be considered part of metabolic syndrome (high blood sugar, high cholesterol, high blood pressure, large waistline) and insulin resistance (type 2 diabetes). Uric acid levels depend on how much uric acid is entering the bloodstream and how much is leaving the bloodstream.  How much uric acid enters the bloodstream depends on how much is being produced by the liver, and how much leaves the bloodstream depends on the kidneys.

Metabolic syndrome and insulin resistance reduce the kidneys ability to eliminate uric acid. A high glycemic diet (such as a grain-based diet, especially low quality, highly refined carbohydrates as in the Standard American Diet – SAD) cause the liver to produce excess uric acid.  Fructose, and particularly high fructose corn syrup (HFCS), enormously exacerbate this condition. 

The Solution:  The Paleo Diet

  • Generous amounts of fresh, properly prepared vegetables of all types and colors
  • Some fresh fruits –  especially the “dark-meated” ones like strawberries and blueberries, opposed to the “white-meated” ones like pears, bananas, and apples
  • Careful amounts of clean meats and animal products from high quality sources; grass-fed beef, free-range chicken, wild-caught salmon

The paleo way of approaching your nutrition intake is THE way to successfully overcome gout – the polar opposite of the low quality, high glycemic, Standard American Diet.  Avoid the gimmicks and experiments in battling gout – properly prepared, nutrient dense, real whole food, from high quality sources, IS The Ultimate Gout Diet.

About The Author:

Bert Middleton is a former, long-time gout struggler (not sufferer, no victims here!) and a certified Nutritional Therapy Consultant.  Bert maintains a private nutritional therapy practice and has been helping people through the confusing and painful condition of gout for over 7 years. Online, he is known as The Gout Killer, and together with his wife Sharon, they maintain the health & wellness website and practice,  Bert lives in Denver, CO, and when not fervently killing gout, he spends as much time on his skis and mountain bike as possible. 

5 Ways That Sugar Is Destroying You (And What You Can Do About It)

Hey everyone and welcome. Its been a while since we have published a blog post with all the work bringing you some awesome Paleo Indian Recipes.  Our friends, Sam and Gray from the Caveman Diet Blog  wanted to share this interesting piece on the 5 ways that sugar is destroying you.

Sam Milner & Gray Hayes are passionate paleo practitioners, bloggers & busy parents. Initially, they started the Caveman Diet Blog to share their weight loss journey. Now they focus on the tips, recipes and topics that arise while living Paleo in the modern world. You can visit Sam & Gray at and check out their new cookbook, Paleo Breakfast Cookbook on Amazon.

So without further ado, please enjoy 5 Ways That Sugar Is Destroying You (And What You Can Do About It)

When people think about sugar addiction, they erroneously equate the term “sugar” with candy, or other treats.

Sugar is, however, much more pervasive than that. It is hidden in most food preservatives and even in artificial sweeteners. It is the base ingredient in a lot of sauces, drinks, and seasonings that we use everyday. It is also often found, in high amounts, in foods that may be considered “healthy.” All this being said, is how likely is it for any of us to become dependent on sugar, whether we actively want to, or not?

Issues with sugar addiction

Now, let’s not get into whether you are addicted to sugar or not. The answer to that is easily found the day you decide to “go without.”  Gradually remove sugar and preservatives from your diet. Notice your body’s reaction.  Are the withdrawals too strong? Do you feel as if “something” is missing? Can you live without it? If you answered “yes” to any of these questions, consider yourself partially dependent on sugar.  If this is the case, you may want to read about some of the issues related to excess sugar consumption.

  1. Hypertension– Salt is not the only ally of high blood pressure. Sugar has the same potential ability to damage your health as salt does. The actual increase in blood pressure comes from the highs in insulin caused by excess sugar. Remember that sugar has a tendency to “please” our brains, so our taste buds want more of it each time we consume a small amount. These highs in insulin, particularly in individuals with high sensitivity to them, can be extremely dangerous.
  1. Allergies– As with every food, allergies occur when some nutritional component does not agree either with our body and, hence, is not processed properly. When we feed our bodies too much of anything, the body no longer recognizes what to do with the nutrient. Rather than break the nutrient down into essential components, the excess stuff basically “floats” around until it is finally metabolized. Bloating, water retention, and excess body weight may be classified as types of allergic reactions.
  1. Obesity– Piggy-backing (no pun intended) on the previous item, obesity is one of the leading problems affecting our younger generations, precisely due to the high amount of preservatives, sugar, and excess starches that they eat every day.
  1. Dehydration– This is a tricky thing most people do not think about. When our bodies are dehydrated, the cramps and pains that are sent to our brain are often confused with hunger pangs. So, we eat. If we normally eat badly, that will be the food of choice: junk. If we are sugar addicts, that is what we will eat too. Hence, we would be feeding our bodies sugar (or anything else) when, what it really needs, is just water to replenish itself. Dehydration leads to water retention, which leads to excess weight and constipation.
  1. Headaches and lack of energy– The famous “crashes” that people experience in the mid afternoon are caused by those shifts in insulin that come as a result of excessive consumption of sugar. Between the dehydration caused by favoring treats over water, and the insulin spikes, we are more prone to develop headaches, energy slumps, stress, depression, and even mood swings. The value of good eating is immeasurable.

What is one to do?  Even if you find yourself to be dependent on sugar, there is hope. Find out how you can kick the addiction and get that sugar monkey off your back.

  1. For every 5 sugar cravings you get, eat protein– Notice that we are not suggesting that you leave sugar altogether. Just control it.  Say, you tend to eat up to 5 sugary treats a day. Eat a protein product or make a sweet drink made with natural ingredients.  Always keep around:  uncured beef jerky, almonds, bacon bits, pork rinds, boiled eggs, and fizzy water with natural flavoring.
  1. Play dance floor music and dance the craving away– This is a way to get your brain off the sugar funk and into funky music instead. Notice that, when we dance, our bodies enter a natural state of mild euphoria. This feeling is what most people wish to get from foods, alcohol, or drugs, depending on the individual. Dancing leaves us with no other choice but to dance. Even if you are at work, crank up your smartphone, plug your earpieces, and jam away.
  1. Take a brisk walk– Just like dancing releases feel-good hormones, so does any type of sudden, brisk, physical activity.  When the craving hits, take a hike. It does not have to be a mile long. Just walk the craving off: around the office, in place, or go outside and enjoy the sunshine….or rain?
  1. Drink a water cocktail– These are super important. Hydrate as much as you can! A good drink of ice-cold fizzy water with lemon will do the trick. Remember that 80% of our bodies are made of water. Remember also that our body’s reaction to thirst is similar to that of hunger. Do not get confused and drink water as much as you can.
  1. GO SUGAR-FREE!  The best part about the sugar-free lifestyle is that it is not a diet. It is basically a system of eating natural, preservative-free foods that teaches your body to eat the way we are genetically meant to eat. Take this chance to go sugar-free and indulge in thousands of delicious food choices that will NOT go to your belly or thighs.



Our crazy-busy schedules, our tendency to stay in our comfort zones, or an overall fear of trying new things lead us to become stuck in unhealthy lifestyles.  These unhealthy lifestyles involve eating or drinking mindlessly and not exercising. Out of all the bad habits, however, the excess consumption of sugar can be blamed for a myriad of negative health issues that could be easily avoided.  Creative eating, active participation in your food choices, and more body activity are the key elements to get where you want your body to be. There are so many things to do that do not involve eating mindlessly.  Re-train your brain to think, and eat, the way that we are naturally meant to do it.



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11 Tips On Using A Paleo Diet Menu To Lose Weight

A quick search on Google for A Paleo Diet Menu To Lose Weight will literally yield millions of results and its natural to just go out, get the ingredients, try the food and lifestyle and the just give up after a couple of days after you get fed and sick.

How do I know this? I am speaking from experience here. I have fallen off the bandwagon numerous times and kept getting back on it by learning from trial and error.

Here are 11 Tips On Using A Paleo Diet Menu To Lose Weight.


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The Paleo diet has been scientifically proven to be beneficial in a multitude of ways including elimination of disease, reducing inflammation and also weight loss so this is a great lifestyle for you to dg right into and reap the benefits.  In today’s article I will share with you tips I picked up from the experts.

Two really important sources that I hold close to my heart are Paleo Mag Online which are probably the only print publication serving the Paleo Community. These guys bring it with awesome content and great insights so this is my number one go to place for inspiration and help.

Secondly, Chris Kresser is a huge influence in my life. He is recognised as a global leader in Paleo nutrition, he is a NY Times best selling author and is just an awesome guy. He is one of the few influencers in the space that I really look up to.


The longer I live the less confidence I have in drugs and the greater is my confidence
in the regulation and administration of diet and regimen. ~John Redman Coxe


Take a moment to join our community (if you haven’t already). Its free and you get a free ebook perfect for Paleo Diet Beginners. We also publish a FREE weekly recipe and weekly article of interest. Thank you for your time, I appreciate you!




On Calories

There is a lot of information on the Internet claiming that you don’t need to count calories whilst on the Paleo diet. This is partly true but you do have to pay attention to calories a bit.


The good thing about Paleo and why calories isn’t that important is the fact that you will be consuming whole organic foods (if done correctly) so what this means is that it takes more calories to burn these foods so in essence, you eat eat something that is around 400 calories and whole, your yield will be less than 400 calories after you burn it. Now, if you consumed something that is processed (even if it’s Paleo) you may yield more calories as it takes less energy to burn.


Alfie’s tip: Whole foods are the way forward, try not to eat anything that seems to have come from a factory




On being glass half full rather than half empty

It makes me sad that whenever people talk about Paleo, all they can recite is what you CAN’T eat! Why don’t we focus on what we can eat?!


Living the Paleo lifestyle means that you can enjoy is a huge selection of meats, vegetables, nuts etc and you don’t have to count calories (within reason, see point above)


So rather than making yourself miserable about grumbling about the things you can’t eat, enjoy life and focus on the things you can eat.


Remember, weight loss doesn’t happen overnight, it’s a long game here so you gotta be in it for the long run so focus on the things you can do rather than what you can’t.


Alfie’s tip: Why don’t you challenge yourself to try ONE Paleo approved food a day? Something different




On Willpower

This is a big one for me in all aspects of life. There’s a common misconception that in order to be successful, you need to have loads of willpower.


This is actually the opposite. I have come across and dissected many successful individuals and the common consensus is they eliminate the need for willpower.


How do they do this?


Make less decisions. Take for example Mark Zuckerberg. Notice how he always wears the same style of clothes.


Why does he do this?


He is eliminating the need to make a decision and hence conserve willpower.


Steve kamb from nerd fitness lays out all his workout clothes on his bed at night so when he wakes up, he just gets into his workout clothes and is out the door hiring the gym, he is eliminating willpower this way.


Stanford university did a recent study linking obesity to the size of plates and utensils available in homes in the United States. The conclusion was the bigger the plates, the higher the prevalence of obesity. Makes sense doesn’t it? If you had a bigger plate, you’d want to fill up the space.


Take for example crisps. Say you had a huge bag of Doritos, can you put it down after a few handfuls of crisps?


In the above examples, you can simply eliminate the need for willpower by having smaller plates and if you absolutely had to buy crisps (so not Paleo dude), get a small bag.


Voila! Minimise the need for willpower to succeed.

Alfies tip : Why don’t you do this now? Get rid of all the snacks and crap from your cupboards and replace with good whole foods?



On Exercise

Now this is a bit counterintuitive as a lot of people are going to slate me for saying this but the best sort of exercise is as little “exercise” as possible but a hell of a lot of moving.


Paleo man (and woman) moved around quite a bit and got all the exercise they needed. Aim to replicate this. I am not saying start moving boulders and climbing trees (although you could do that) but stay active throughout the day for a great calorie burn Taft perfectly supplements your Paleo diet menu to lose weight.


Modern day exercise and cardio trigger fight or flight stress hormones which doesn’t aid in calorie burning as your body is now focused on either fight or flight. I hope this makes sense?


Read Mark Sisson’s Primal Blueprint for more information in this.


Exercise is good but there is a point when exercise becomes bad (unless you are a super athlete).


Alfie’s tip : aim for around 10,000 steps a day and don’t do intense crazy cardio but focus more on strength training. Also get a standing desk at work.


On Sleep

Here comes another counterintuitive tip from left field. Trust me, I have been there and done it. Most of you reading this probably have come across the dreaded…


Weight loss plateau!


The party pooper that ruins a great run where you enjoyed dropping 10 – 20 pounds in a short space of time whilst all your friends go green with envy. Then suddenly, it all stops!


You try more exercise, you try eating less but you can’t seem to skate off any more pounds. A trainer friend of mine asked me to sleep more and get rid of phone and computer displays at least an hour before your bedtime.


It worked. I overcame the weight loss plateau and this is one of the pillars of losing weight. So to summarise, you need 8 hours solid sleep, a good fitness routine and a Paleo diet menu to lose weight and you are onto a winner.


Alfie’s tip : Apps like Flux change your screen to blue light at night. This has been scientifically proven to aid restful sleep


On Keeping Your Food Simple

Keep it simple and stupid. The Paleo guidelines make it so easy to follow and as long as you stick to the major food groups, you will be alright.


When I first started, my diet just consisted of broccoli and chicken as I didn’t know any better and slowly after getting my feet wet gradually, I started making the progression to more tastier recipes that were still simple.


For more information check out Fat Burning Chef

Alfie’s Tip: Good organic and wholesome food is not just bland crap. Just try Fat burning chef and some of the awesome recipes which are simple but soooo goood


On Eating Enough

When I first started on my journey to lose weight, I lost a lot of weight and this was unhealthy. At first I didn’t understand why. I was eating more food than I used to but I was getting thinner very fast.


This was due to the fact that when you go on a Paleo diet menu to lose weight, you automatically  consume whole and organic foods which are thermogenic. This means that the body has to expend energy to break these foods down. So the calorie yield I was getting was less than before.


Alfie’s Tip : I made this mistake of not eating enough causing me to drop a massive amount of weight which is also not good. Once you get the hang of it, your body will tell you when it needs more, obey it


On Carbs – They Are Not The Enemy

I can Relate to this as well as carbs have been bastardised by the media and modern society so when I first started on the Paleo diet, I refused to consume any carbs.


This causes a whole host of problems as you need energy from carbs for your daily activities especially if you are being more active.


With this being said, you need to match how much carbs you consume by your physical activity and any surplus means you put on weight and any deficit is equally bad as this leads to exhaustion and even muscle breakdown.

Alfie’s Tip : Sweet potato is my best friend and I suggest you make it yours too. I have this with everything. Its tasty, healthy and is a good carb unlike white starch




On Exercise (Again)

Chris recommends the same thing as Paleo mag here and that is to move frequently throughout the day.


Now this is not always possible if you work in an office at a desk.


So what do you do?


I recommend getting a standing desk and take regular walks. I walk to meetings whenever I can rather than drive everywhere.

Alfie’s Tip : If all else fails, just run and down the stairs in your home, take your kids out for a walk. Rather than watching a season of House of Cards, get up and do something!


On Having A Buddy

It’s hard doing it on your own. I failed a load of times and one of the changes that really helped me was to find a diet buddy, and that is my wife.


This helped me make this major lifestyle change when I make the decision that my life meant more than being a fat slob eating crap and being fat.


Having a buddy helped me try new Paleo recipes together and even plan workouts and activities. Furthermore, going to a restaurant and ordering gets easier when you do with your buddy as you are both thinking along those lines.


Alfie’s tip : if you don’t have a buddy, why not make me your buddy?


On This Being More Than Just A Diet

Using a Paleo diet menu to lose weight is just one of the three pillars to losing weight. The other two are sleep and movement.


Your efforts to lose weight will literally collapse of all you have is a diet and the other pillars are not in place.


Why do you think all this is linked?


Have you wondered that if you are sleep deprived do you find yourself more hungry?

Alfie’s Tip : Make no mistake, this is a lifestyle not just a diet. Embrace it, Love it and always look at the positives so that you can set yourself up to win.



I Appreciate you!

Thank you for reading,

I hope this article helped you understand how to implement Paleo Diet Menu To Lose Weight. These 11 tips from the experts in the field are goldmine and a great start. Worked for me.

Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

PS – If you are looking for more Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!

Alfie Mueeth

References and Inspirations

Fat Burning Chef

Paleo Diet Meal Plan UK And For All

There are so many Paleo Diet Meal Plans out there. A quick search of paleo diet meal plan uk or whichever country you are in will  yield literally millions of results. Here are three of the most popular paleo diet meal plans on the internet.



You will find sickness if you don’t discover the Healthy Foods aisle.
~Linda Esposito

Take a moment to join our community (if you haven’t already). Its free and you get a free ebook perfect for Paleo Diet Beginners. We also publish a FREE weekly recipe and weekly article of interest. Thank you for your time, I appreciate you!


Paleo Diet Meal Plan UK And For All

When I think of the Paleo diet, for me it’s eating all the best things in life the way they were meant to be eaten. For example, why stuff your guy full of genetically modified mutant chickens when you can just enjoy the beautiful flavours of organic free range chicken that tastes great and also doesn’t pump your body full of crap.


Ever wondered why obesity, heart disease and diabetes are modem diseases? Just take a look at pictures of your grandparents or great grandparents (if you are lucky enough). Were they obese?


The beauty of Paleo and one of the main reasons I chose to follow a Paleo lifestyle (which changed my life massively may I add) is that this is a lifestyle not a diet.


What I mean by this is that nothing is set in stone and it’s just governed by some simple principles that are easy to follow and stick to.


Let me give you an example, I was on the Dukan diet (remember this) a long time ago. The diet actually stipulate I eat 7 slices of turkey for breakfast! Life is complicated enough, I don’t need to keep count of how many slices of turkey I eat.


Anyways, rant over. Here are the basic principles of Paleo


Eat loads of fish, meat, eggs, vegetables, nuts, seeds, herbs, spices, healthy fats and oils.


Stay away from processed crap, sugar, soft drinks, genetically modified crap, grains, dairy (most of them), legumes, vegetable oils and trans fats.


What helps me avoid foods if not sure is take a closer look, if it looks like it’s been tampered with ie with loads of chemicals and crap added to it… Stay away!


Still not sure? Here’s a helpful video


Here’s a basic sample Paleo diet meal plan uk

This is a very simple and basic one from authority nutrition

For two people, a weekly shop costs about £60 ($86 US dollars) for this meal plan and I recommend cooking for 4 when doing these as this meal plan utilises leftovers for the next day.


Hope this makes sense? You will see what I mean as you read on…


PS – this menu is cheap and quite basic and great starting out read on for better meal plans or just check out the biggest collection…


PPS – If you are looking for more EXCITING Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!



Breakfast – eggs and vegetables fried in coconut oil with one piece of fruit

Lunch – chicken salad and some nuts

Dinner – skinny burger with some vegetables



Breakfast – eggs and bacon

Lunch – skinny burger (maybe from night before)

Dinner – fried salmon and venerables



Breakfast – leftover meat with some vegetables

Lunch – meat sandwich (not bread, use lettuce leaves) and vegetables

Dinner – beef stir fry with vegetables



Breakfast – eggs as fruit


Lunch – leftover stir fry and some vegetables


Dinner – fried pork with vegetables



Breakfast – vegetables and eggs


Lunch – chicken salad


Dinner – sweet potato, steak and vegetables



Breakfast – eggs and bacon


Lunch – leftover steak with vegetables


Dinner – avocado and vegetables baked with salmon



Breakfast – salmon leftovers with some more vegetables


Lunch – lettuce meat sandwich with some vegetables


Dinner – grilled chicken wings with salsa and vegetables


Now here’s a Paleo diet meal plan Uk that is a bit more exciting from the good people over at coachmag


This meal plan from coachmag is very dependant on chicken and turkey sausage so if you don’t like either, this won’t work. For me this meal plan costs £75 per week for 2 people.

PPS – If you are looking for more EXCITING Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!


Breakfast – omelette with sausage and some vegetables if needed


Lunch – some vegetables,chicken breast and a banana


Dinner – courgette spaghetti with chicken (from lunch)



Breakfast – egg casserole which is made from 12 eggs, turkey sausage, vegetables and baked on a casserole dish for 30 minutes!


Lunch – avocado tuna salad


Dinner – chicken with artichokes



Breakfast – almonds, Berries and coconut milk


Lunch – spinach leaves, walnut, strawberries and a couple of hard boiled eggs aka Paleo super salad


Dinner – chicken, mushroom and cauliflower purée



Breakfast – eggs and turkey bacon


Lunch – cooked white fish wrapped in lettuce leaves


Dinner – leftover of yesterday dinner



Breakfast – egg casserole leftovers


Lunch – chicken and courgette salad


Dinner – courgette spaghetti leftovers



Breakfast – scrambled egg with turkey sausage


Lunch – chicken lettuce wraps with fajita seasoning


Dinner – chicken, cauliflower and mushroom leftovers.



Breakfast – more egg casserole leftovers


Lunch – chicken and artichoke leftovers


Dinner – chicken, garlic and mash


The next meal plan is for our friends over at ultimate Paleo guide


This is one of my favourite Paleo meal plans and what I like best about this is the variety

PPS – If you are looking for more EXCITING Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!



Breakfast – 2 eggs and bacon


Lunch – chicken salad


Dinner – rotisserie chicken with sliced Apple (Recipe)



Breakfast – kale and kiwi green smoothie


Lunch – chicken grilled with asparagus


Dinner – tuna steak grilled with celery



Breakfast – bacon and 2 eggs


Lunch – strip of steak with vegetables


Dinner – grilled chicken and vegetables



Breakfast – strawberries and banana


Lunch – Tuna salad


Dinner – mashed cauliflower and a grilled steak



Breakfast – broccoli and sausage sautéed


Lunch – skinny burger with spinach leaf


Dinner – salmon with avocado



Breakfast – eggs and bacon


Lunch – grilled chicken and vegetables


Dinner – grilled shrimp and salad



Breakfast – banana pancakes (Paleo Dessert Recipes)


Lunch – pork chops with sweet potato mash


Dinner – skinny burger with vegetables


What about snacks?

Check out my article on Paleo Diet Snacks



Caveman strong PDF


I Appreciate you!

Thank you for reading,

I hope this article helped you understand Paleo Diet Meal Plans. Its crazy how easy and tasty these are for the whole family not just the kids.

Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

PS – If you are looking for more Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!

Alfie Mueeth

References and Inspirations

Fat Burning Chef


Paleo Diet Recipes For Toddlers – 5 Of The Best

Hey everyone and welcome to Paleo Diet For Beginners. Since starting the Paleo diet it has taken a year to slowly transition my kids into going Paleo as well. It’s hard at first but a few Paleo diet recipes for toddlers helped me along the way. Here’s 5 of my favourite for you to get started.


Paleo Diet Recipes For Toddlers

Paleo teriyaki chicken skewers

Sauteed Kale (1) 
This homemade teriyaki sauce recipe is way better than the standard garbage from stores. It only uses minimal honey and the dates sweeten the sauce. No thickening agent is needed unlike the store bought crap because the onions work to thicken this as well.


Serves: 8-10




½ Sweet Onion, chopped
1 T. Coconut Oil
10 Small Dates, chopped
2 t. Garlic, minced
2 T. Orange Juice Concentrate
¾ C. Coconut Aminos
¼ C. Honey
2 T. Rice Vinegar
½ t. Real Salt
Pinch of Chili Flakes (optional)
2 Large Chicken Breasts, cut into 1” cubes
½ Pineapple, cored and cut into 1” cubes
Roughly chopped Cilantro, to garnish
8-10 Wooden Skewers, soaked in water for 20 minutes




Heat the coconut oil in a small sauce pan. Add the onion and sauté on medium heat for 2-3 minutes, or until it becomes translucent and soft. Add the garlic and sauté for another 30 seconds. Add the dates, orange juice concentrate, coconut aminos, honey, vinegar, salt, and chili flakes(if using) to the sauce pan and bring to a boil. Reduce the heat and simmer for 5 minutes. Mixture should have started to thicken a bit and dates should be soft.
Pour the mixture into a blender and puree until very smooth and thick.
Place the cubed chicken in a container or Ziploc bag and pour ¾ of the teriyaki sauce over it. Seal and let marinate in the refrigerator overnight, or for at least 30 minutes. Marinate overnight for best flavor. Reserve the rest of the teriyaki sauce in an airtight container and refrigerate.
When ready to make the skewers, thread the marinated chicken and pineapple cubes onto the soaked wooden skewers, alternating each item. You should end up with 8-10 skewers, depending on how heavily you thread them.
Preheat a grill, making sure to oil the grates before doing so.
Grill the skewers on all sides until cooked through, basting with the reserved teriyaki sauce while they cook.
Serve garnished with cilantro.


Curried and baked Zucchini chips

Sauteed Kale (2)


Replace the crappy store bought crisps and chips with these awesome baked zucchini chips. The kids will love it and we

Love it to satisfy our crunch cravings.




2 medium/large Zucchini
1 T. Olive Oil
¼ t. Curry Powder
⅛ t. Garlic Powder
⅛ t. Real Salt




Preheat the oven to 225 degrees. Line 2 baking sheets with 2 sheets of parchment paper that have been very lightly brushed with olive oil.
Cut the ends of the zucchini off and discard. Very thinly slice the zucchini into paper thin rounds. A mandolin is preferable for doing this, but if you don’t have one, a very sharp knife will work fine. Slice carefully!
Place the zucchini rounds in a single layer on the prepared parchment lined baking sheets. Place them close together but don’t let the zucchini rounds touch each other.
Brush the tops of the zucchini with olive oil.
Combine the curry powder, garlic powder, and salt in a small bowl and sprinkle evenly over oil coated zucchini slices.
Bake in the oven for at least 1 hour. After 1 hour, check on the chips. The time it takes for them to become crisp will vary depending on how thinly you sliced them. When they are dry and crisp, they are ready to be removed. You may need to remove a few chips at a time, letting those that aren’t quite ready cook a bit longer.
When the chips have cooled, store in an airtight container.


Paleo Thai Chicken Pizza Recipe

Sauteed Kale (3)

what an awesome recipe with bold flavours and colours. The Paleo cheese in this is made with coconut milk and egg yolk and is absolutely genius to hold everything together and give a bit of flavour. You can make it easier by buying store bought chilli sauce but I have included recipe for those hardcore Paleos.



1 Paleo Pizza Crust
Paleo Sweet Chili Sauce
1 Red Chili, seeds removed
1 Garlic Clove
2 T. Apple Cider Vinegar
⅛ t. Real Salt
½ t. Arrowroot Starch
¼ C. Water
¼ C. Honey
Thai Pizza Toppings
½ Small Zucchini, thinly sliced into rounds
½ Red Bell Pepper, thinly sliced
⅛ Red Onion, thinly sliced
½ C. Chicken, cooked and shredded
1 Egg Yolk
3 T. Coconut milk (canned)
¼ t. Real Salt
2 T. Chopped Fresh Cilantro




Preheat oven to 425 degrees.
Prepare the Thai Sweet Chili Sauce – Place the chili, garlic, vinegar, and salt in a blender and blend until the chili and garlic are finely chopped. Place the mixture in a small saucepan. Mix the arrowroot starch and 1 t. of the water together in a small bowl. Add rest of the water in, mix together, and stir into the chili mixture in the saucepan. Stir the honey into the saucepan and bring to a simmer on medium/high heat. Once the mixture thickens, remove from heat and set aside.
Prepare the pizza crust according to recipe directions, patting into a round and transferring to a pizza stone on a sheet of waxed paper. After the waxed paper has been peeled away, place in the preheated oven for 5 minutes.
Remove pizza crust from oven and spread the chili sauce evenly over the crust using a spoon or pastry brush. Top the sauce with the zucchini slices, distributing evenly over the crust, followed by the red bell pepper, chicken, and red onion.
Mix together the coconut milk, egg yolk, and salt in a small bowl. Pour evenly over the crust and toppings.
Bake again for 7-10 minutes, or until the crust is golden brown and vegetables are somewhat wilted.
Remove from oven and sprinkle the chopped cilantro over the pizza.


Paleo sweet and sticky BBQ chicken

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Mmmm finger lickin good. These are absolutely amazing and kids will demolish this. Mine do 🙂




4 oz. Tomato Paste
1 T. Olive Oil
2 t. Chopped Garlic
⅛ t. Cumin
½ t. Chili Powder
½ t. Ground Mustard
⅓ C. 100% Juice Pineapple Concentrate
⅓ C. Pure Maple Syrup
¼ C. Apple Cider Vinegar
1 t. Real Salt
12 Chicken Legs or Skinless Bonless Thighs




Preheat oven to 325 degrees.
Heat the olive oil on medium heat in a saucepan. Add the tomato paste, garlic, cumin, chili powder, and ground mustard to the oil and sauté for 30 seconds.
Add the pineapple concentrate, maple syrup, apple cider vinegar, and salt to the saucepan and bring to a boil. Reduce heat to a simmer and Let the sauce cook for 5 minutes. Remove from heat.
Place the chicken in a 9×13 baking dish. Pour the sauce over the chicken, making sure all surfaces are coated. Bake on the center rack of preheated oven for 90-105 minutes, or until chicken is very tender.


Paleo Mac and Cheese Recipe

Sauteed Kale (5)

I loved Mac and cheese when I was growing up and my kids do too. In my quest to find the perfect Paleo alternative, I came across this genius idea to make a cheese sauce. The author even uses carrots for the cheesy colour! Talk about going all out 🙂


Serves: 4




1 ½ heads Cauliflower
2 T. Grass-fed Butter or coconut oil
½ t. Real Salt
¼ C. Water
2 T. Grass-fed Butter or coconut oil
1 small Yellow Squash (Summer squash), cut into small cubes
1 small Carrot, peeled and diced
½ Small Sweet Onion, diced
½ t. Garlic Powder
¾ t. Ground Mustard
1 t. Real Salt
1 can Coconut Milk
1 Egg Yolk
Pepper, to taste




Option 1 – Cut the stalks and leaves off of the cauliflower and break it into small pieces. Add the cauliflower to an Instant Pot with one cup of water and set it to manual on lower pressure for 3 minutes.
Option 2 – Cut the stalks and leaves off of the cauliflower and break it into small pieces. Add the cauliflower to a large sauté pan as well as the 2 T. butter, ½ t. salt, and water. Place on medium/high heat and cover with a lid. Let the cauliflower stead inside the pan for about 5 minutes, until mostly tender. Check the water levels every few minutes to make sure that it doesn’t all evaporate. When almost tender, remove the lid and let the cauliflower sauté for a minute or two, or until lightly caramelized in spots. Turn heat off, cover, and keep warm until ready to toss with the cheese sauce.
Heat the 2 T. butter in a saucepan over medium/high heat. Add the squash, carrot, onion, garlic powder, mustard, and salt to the melted butter.
Sauté for 5 minutes, or until onion is translucent. Add the can of coconut milk to the saucepan and bring to a simmer. Allow to simmer for about 10 minutes, or until the vegetables are tender and the coconut milk has reduced by ⅔ and is thick.
Pour the vegetables and coconut milk into a blender and puree until very, very smooth. Immediately add an egg yolk to the puree and blend well. The hot puree will cook the egg which will thicken the sauce and give it a rich texture.
Check seasonings and add more salt or pepper to taste.
Pour over the hot cauliflower and toss to coat.


I Appreciate you!

Thank you for reading,

I hope this article helped you understand Paleo Diet Recipes For Toddlers. Its crazy how easy and tasty these are for the whole family not just the kids.

Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

PS – If you are looking for more Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!

Alfie Mueeth

References and Inspirations

Fat Burning Chef

Snacks For Paleo Diet – Why a lot fail

A lack of snacks for paleo diet is one of the biggest reasons that people fail on the Paleo diet due to not being able to break their old habits of snacking. Why does this happen? It’s because of the lack of knowledge when it comes to snacks for Paleo diet meal plans.

Take a moment to join our community (if you haven’t already). Its free and you get a free ebook perfect for Paleo Diet Beginners. We also publish a FREE weekly recipe and weekly article of interest. Thank you for your time, I appreciate you!

Snacks for Paleo Diet

When I first started out on the Paleo journey, I failed because of this as well as I just didn’t have any Paleo diet snack ideas due to my limited knowledge. I mean I used to go and pick up a bag of crisps and knew exactly what I wanted but after starting on the Paleo diet, I just didn’t have a clue.


What about Snacks for Paleo Diet Out of the box services?

This is when I started looking for Paleo snack services which are pretty much like graze and the subscription type model of business which was a great idea at the start but quickly got very expensive and wasn’t feasible at times.


Then after falling off the bandwagon a few times, I asked myself, why not make these myself? Now I know this takes a bit more time and effort but let me tell you, this is well worth everything.


The result is that now I have a whole host of snacks for my Paleo diet and I even mix things up for myself to keep things exciting.


Furthermore, I have no fear of consuming non-toxic chemicals that may be present in these snack boxes. Don’t get me wrong, I am not saying these companies do that but you never know do you unless you do it yourself. Remember, Nando’s here in the uk served a bit of frog in their salad 🙁


So how did I do this?

A quick search on Google will give you a whole host of snack ideas for Paleo diet. Some are great, some are good, some are just shit and others, well far too complicated.


Simplicity is my game so below, I will share with you my favourite Paleo snack ideas that I have in case hunger strikes and I need to satisfy my cravings.


Snacks are essential when you start off on Paleo but you won’t need that many when you are on it properly

A special note on snacking on the Paleo diet. What you will find after being on the Paleo diet for a couple of months is that the need to snack will drastically reduce and sometimes I only consume 2 meals a day because I was getting all the nutrients that I needed.


It’s easy to fall into the ‘eating fruits and nuts’ trap but if these are not consumed in moderation, you will put on weight and fat so be careful with this one. I made this mistake when starting out.


If I had to choose one nut that I have researched is the healthiest, I would go for the macadamia nuts.


Our friends at Paleo leap make a great macadamia nut hummus which just tastes awesome and replaces standard hummus and is much more healthier.


Another great snack for Paleo diet idea is my version of kale crisps. What you do here is break the kale into small pieces and spread in a baking tray.


Then spray some coconut oil over them and coat with a few crushed soup cubes. I use beef soup cubes and then place in preheated oven at 180C for 12 minutes or until it’s just browning. Voila, kale crisps to keep those cravings away.


This is my go to Paleo diet snack idea.


Remember, a lot of people fail because they don’t have a plan and having some ideas of snacks for the Paleo diet will ensure that you have a plan to succeed.


Trust me, it’s worth it.

I Appreciate you!

Thank you for reading,


I hope this article will help you be prepared for the journey that lies ahead. Snacks for Paleo diet are a great tool to have in your arsenal when hunger strikes.

Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

This is a great reason why Paleo diet for beginners are proud to promote the benefits of leading a Paleo lifestyle

PS – Before you start on the Paleo Diet, take moment to check out my free eBook. It will save you a ton of time as I share the mistakes I made first time round and how to fix them.

Recommendation – My Favourite are these Dark Chocolate Almond Bars which are certified Paleo

Dark Chocolate Almond Bars - 12 Pack

Alfie Mueeth

References and inspiration



Paleo Diet For Beginners 2016

Paleo Diet For Beginners 2016

Hello everyone and welcome to this very special edition of Paleo diet for beginners 2016


I just wanted to get in touch with you to wish you a very merry Christmas and a happy new year!


I also wanted to share with you my experiences of 2015 and my plans for 2016. I would also love to hear from you regarding your plans for the new year and how this year has been.


My year at a glance 2015

I have to say that 2015 has been my best year so far. I started 2015 at my ideal weight and wanted to now build muscle and definition.


The start of 2015 signalled the end of my battle with weight loss and I owe my successes to the Paleo diet which I began around 18 months ago to this day.


My baby daughter Cara was born in 2015 to make our clan a team of 4 now and she is doing extremely well.


Paleo diet for beginners was born in 2015 as well and I built this to share my experiences of the Paleo diet and hopefully this will help some beginners take that leap of faith and jump straight into the Paleo diet.


I made Paleo diet for beginners as a resource that I wish I had when I was first starting out on the Paleo diet but didn’t have all the information and guidelines. The result was that I wasted about 6 months of my life getting on and off the Paleo lifestyle as I didn’t know what not to do.


If I can help one person by saving time and pointing them in the right direction so that they have all the knowledge and resources to embark on the Paleo diet, then Paleo diet for beginners is a success in my eyes.


Paleo Diet For Beginners 2016

My son Noah will be going off to school in 2016 (how time flies :)) and he is a big boy now.


I plan to launch an online store dedicated to health and fitness products which would be perfect to complement Paleo diet for beginners and will feature all the latest up and coming health and fitness related gizmos and gadgets.

I also plan to launch a website dedicated to gaining weight the right way. There are some of us (myself included) that after losing the weight would like to add some muscle and definition but not fat. This website will share information on this.

I am really excited to bring to you my new articles and recipes to Paleo diet for beginners 2016!

Changes in the Paleo movement.

In 2015 what I noticed was that even the most hardcore of Paleo dieters started to get a little forgiving.


Times have changed (for the better in my opinion) it’s good to have a cheat option available for you once a week when you have hit your weight and fitness target.


I have pizza sometimes on a Saturday so I can keep cravings at bay and not relapse one day.


I started 2015 as a hardcore Paleo fanatic and I am going into 2016 with an optional cheat day so I keep my sanity. I have achieved my weight and fitness goals, now I can relax.


Do whatever works for you.


What to expect in 2016

Paleo diet for beginners 2016 will see a continuation of the website’s content schedule.


I will share a free weekly recipe as always and a weekly article on the Paleo movement so we can all comment, discuss and learn from one another.

Untitled design (2)

I Appreciate you!

Thank you for reading,

I wish you a very merry christmas and a happy new year!

I will see you in 2016


Other articles that may be of interest

Paleo Diet against Autoimmune Diseases

Paleo Diet for beginners, carbs and why I have no energy?

Paleo Diet To Help Arthritis


Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

This is a great reason why Paleo diet for beginners are proud to promote the benefits of leading a Paleo lifestyle

PS – Before you start on the Paleo Diet, take moment to check out my free eBook. It will save you a ton of time as I share the mistakes I made first time round and how to fix them.

Alfie Mueeth

References and inspiration

Lean Republic

Workout Hacks


The Pegan Diet – A Beginners Guide To The Best Of Paleo + Vegan Diets

The Pegan Diet is on fire! This is probably one of the hottest lifestyle and diet trends of the year so far and to me from a scientific point of view, it makes sense! In this post I take a look at –

  1. What is the Pegan Diet?
  2. How this combines the best of Paleo Diets and Vegan Diets?
  3. The GRAY areas of the Pegan Diet?
  4. What does someone on the Pegan Diet eat?

Pegan Diet Guide - What Is The Pegan Diet-

The Pegan Diet or Paleo vegan diet coined by Dr. Hyman has been one of the hottest topics on the Internet.

I have been a grateful follower of the Paleo diet since January 2014 and I have to say, it’s changed my life. I just feel amazing, I look amazing and to use a phrase from Tony Robbins, I awakened the giant within. The scientist in me (degree in biochemistry) always pushes me to keep up with current trends and urging edge research and I have to say I am not afraid to use myself as a Guinea pig.


One exciting development in the world of diet and fitness is the Paleo vegan diet or the pegan diet which has been coined by Dr. Hyman and I must say, I am convinced to give this a try as it is interesting and does make sense from a scientific point of view.


I know this is going to really piss a lot of people off but let’s look at it from an objective point of view. Athletes are the prime example of human beings in top physical condition. Look at Lebron James, he attributes his success to being a Paleo. Makes sense, he cuts out all processed foods and gluten and he is one of the finest athletes in the world. On the flip side, take a look at Rich Roll, this beast of a man completed 5 ironman marathons in the space of a mere 7 days! And this guy is vegan!


Now here lies the problem. What’s the best diet or lifestyle to follow? Do you give up grains and beans (like Lebron James) and eat meat and fat with no limits or do you give up all animal derived foods in favour of beans and grains like Rich?


Dr. Hyman has come up with a genius proposition here and I recommend everyone watch this space as this Could get explosive. Dr. Hyman has taken the best bits of the Paleo diet and the vegan diet and combined them to coin the phrase, pegan diet.


Ok, so before I get ahead of myself, let’s take a look at the commonalities between the Paleo diet and the vegan diet.

  • Carries a low glycemic load as these diets cut out refined carbohydrates ie stuff that’s easy to digest.
  • Features a lot of fruits and veggies. This is great for high fibre, nutrients to stave off disease and general health as well being.
  • Not contaminated by additives, pesticides, hormones and other crap as long as you stick to organic stuff.
  • No chemicals and flavourings and other drugs.
  • High in good fats which has been scientifically proven to reduce heart disease.
  • High in protein for muscle building and keep cravings at bay as you stay fuller for longer.


Ok so no we need to talk about the shady bits and that is the not so clear cut areas.

  • Dairy – now this is avoided by both the Paleo and the vegan camps and for good reason as well. Consumption of dairy has been linked with diabetes, obesity and a lot of ailments so it really is not that good for you but only in small amounts.
  • Grains – this is a definite no no for us Paleos but a staple for vegans.
  • Beans – again this is a definite no for Paleos but vegans depend on this for fibre and most importantly protein which is hard to come by in a vegan diet.
  • Meat – high quality organic meat is a staple in the Paleo diet and not allowed on a vegan diet.


With all this in mind, what does one do? Does one go Paleo? Does one go vegan? Or does one go pegan?


So what does a Pegan dieter eat?

pegan diet - what does a pegan dieter eat?

  • Pegan dieters will focus more on nuts and seeds to get their protein.
  • Avocados for their fats.
  • 75% of their diet will consist of vegetables.
  • Avoid dairy
  • Avoid gluten
  • Eat mostly lentils and low starchy beans.
  • Eat animals or animal products only as a side dish (as opposed to being a main on the Paleo)


I personally am still a fan of my beloved Paleo diet but I will keep a close eye on this pegan diet until more research and experiments have been carried out into the long term effects of subjects on this diet.


I love Dr. Hymans idea and concept and scientifically it makes sense. It would be great to get some experimental data behind this and who knows, the pegan diet may be the next big thing in the world of dieting and lifestyles.

Next Steps

Are you a fan of the Paleo Diet or do you think this Pegan Diet has legs? Would love to hear from you in the comments below and maybe some recipe ideas?

PS – Before you start on the Paleo Diet, take moment to check out my free eBook. It will save you a ton of time as I share the mistakes I made first time round and how to fix them.

Alfie Mueeth

References and Inspirations

Dr. Hyman