Modified Paleo | Paleo Diet

🅐 – Almonds

Benefits: Brain health, good fats, protein
Preparation:

  • Soak 6–10 almonds overnight

  • Peel skin in morning
    Best Time: Morning empty stomach or mid-morning
    Join With:

  • Warm water

  • 1 walnut (optional)
    Avoid: With milk + sugar

🅑 – Banana (Small native variety only)

Benefits: Energy, potassium
Preparation:

  • Eat raw, not chilled
    Best Time: Post-workout or mid-morning
    Join With:

  • Peanut butter (natural)

  • Handful nuts
    Avoid: After dinner

🅒 – Chicken (Country chicken preferred)

Benefits: Lean protein
Preparation:

  • Turmeric + pepper + ginger + garlic marination

  • Cook in coconut oil / ghee
    Best Time: Lunch
    Join With:

  • Steamed vegetables

  • Salad
    Avoid: With white rice / refined flour

🅓 – Dates (Limited)

Benefits: Natural iron
Preparation:

  • 1–2 soaked dates
    Best Time: Pre-workout
    Join With:

  • Nuts
    Avoid: With tea/coffee

🅔 – Eggs

Benefits: Complete protein
Preparation:

  • Boiled (best)

  • Omelette in ghee/coconut oil
    Best Time: Breakfast
    Join With:

  • Spinach

  • Avocado
    Avoid: Refined bread

🅕 – Fish (Sardine, Mackerel best)

Benefits: Omega-3
Preparation:

  • Turmeric + chilli + curry leaves

  • Shallow fry in coconut oil OR steam
    Best Time: Lunch
    Join With:

  • Vegetable stir fry
    Avoid: Deep fry in refined oil

🅖 – Ghee

Benefits: Gut healing fat
Preparation:

  • Homemade preferred
    Best Time: Lunch cooking
    Join With:

  • Vegetables

  • Eggs
    Avoid: Excess quantity

🅗 – Honey (Raw only)

Benefits: Natural sweetener
Preparation:

  • 1 tsp only
    Best Time: Morning warm water
    Join With:

  • Lemon water
    Avoid: Heating honey

🅘 – Indian Vegetables

(Drumstick, ash gourd, snake gourd, spinach)

Preparation:

  • Steam / light sauté
    Best Time: Lunch & Dinner
    Join With:

  • Protein (egg/chicken/fish)
    Avoid: Potato-heavy dishes

🅙 – Jeera (Cumin)

Benefits: Digestion
Preparation:

  • Boil in water (jeera water)
    Best Time: Morning empty stomach
    Join With:

  • Lemon
    Avoid: Excess use

🅚 – Kefir / Fermented foods

Benefits: Gut microbiome
Preparation:

  • Homemade coconut milk kefir
    Best Time: Lunch
    Join With:

  • Salad
    Avoid: With meat-heavy meal

🅛 – Lemon

Benefits: Detox support
Preparation:

  • Fresh squeezed
    Best Time: Morning
    Join With:

  • Warm water + honey
    Avoid: With milk

🅜 – Mutton (Grass-fed)

Benefits: Iron, B12
Preparation:

  • Slow cook with spices
    Best Time: Lunch only
    Join With:

  • Leafy vegetables
    Avoid: Dinner heavy portion

🅝 – Nuts (Walnut, Cashew limited)

Preparation:

  • Soaked preferred
    Best Time: Evening snack
    Join With:

  • Green tea
    Avoid: Fried salted nuts

🅞 – Olive Oil (Cold pressed)

Use: Salad dressing only
Avoid: High-heat cooking

🅟 – Pumpkin

Preparation:

  • Steam or soup
    Best Time: Dinner (light meal)
    Join With:

  • Chicken soup
    Avoid: Sweet pumpkin desserts

🅠 – Quail Eggs

Benefits: Nutrient dense
Preparation: Boiled
Best Time: Breakfast
Join With:

  • Pepper + salt

🅡 – Rock Salt

Use: Instead of refined salt
Avoid: Excess sodium

🅢 – Seeds (Chia, Flax, Pumpkin)

Preparation:

  • Soak chia

  • Dry roast flax
    Best Time: Morning smoothie
    Join With:

  • Coconut milk

🅣 – Turmeric

Preparation:

  • Add to curries

  • Turmeric milk (coconut milk)
    Best Time: Night (if inflammation)

🅤 – Urad alternative

Traditional urad avoided in strict paleo
Use: Coconut flour / almond flour instead

🅥 – Vegetables (Leafy focus)

50% of plate must be vegetables

🅦 – Water

3–4 litres per day
Avoid plastic bottles

🅧 – X-factor (Intermittent Fasting)

12–14 hour fasting window
Example: Dinner 7pm → Breakfast 9am

🅨 – Yogurt (If Modified Paleo)

Use: Homemade curd (small amount)
Best Time: Lunch only

🅩 – Zinc foods

Pumpkin seeds, seafood

🔥 Daily Sample Modified Paleo Plan

6:00 AM – Warm lemon water
7:30 AM – 2 eggs + spinach
10:30 AM – Almonds
1:00 PM – Fish + vegetables
4:30 PM – Nuts + green tea
7:00 PM – Pumpkin soup + chicken

❌ Strictly Avoid

  • Refined sugar

  • White rice

  • Maida

  • Refined oils

  • Processed foods

  • Bakery items

  • Soft drinks

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