Paleo diet promotes a high intake of primary vegetables, followed by meat, healthy fats and moderate fruit intake while avoiding the consumption of cereals and legumes. Emphasis is also placed on food quality, not just the ratio of fat, protein, and carbohydrates. The modern paleo diet is quite popular, and not just among athletes. The goal of this diet is to choose locally grown foods that are seasonal and as traditional as possible.
Muscular definition
When building muscle, there are usually two phases in the training process; mass and definition. Mass is characterized by increased caloric intake with mostly anaerobic workouts that aim to build muscle mass. The definition, on the other hand, is characterized by a calorie deficit combined with aerobic and anaerobic training. For more information on building muscle and all the products, you might need to visit garagegymbuilder.com
During the definition phase, we always aim for maximum fat loss with minimal muscle loss. To achieve this, a high intake of protein, high-quality fats, and sufficient intake of vegetables are required to supply the body with vitamins, minerals, and fiber. Carbohydrate intake is restricted to meals around the workout.
Food preparation
The paleo diet is the diet of our ancestors when cereals and legumes were not used, and the original, unprocessed foods, lots of vegetables, fruits, meat, nuts, and dried fruits were eaten. Preparing meals following its strict regimen may be tough at the beginning, but with good organization and right cookware and recipes, this will become quite easy.
Here are some recipes you should definitely try:
Beef Salad with Avocado
- 100g (3.5oz) of beef leg
- 2 eggs
- 30g (1oz) avocado
- 1 teaspoon extra virgin olive oil
- 2 tomatoes
- ½ Lettuce
- lemon juice from one lemon
Cook the eggs on hard and cut into slices. Slice the meat into strips and bake in a pan, then slice avocado, salad, and tomatoes. Mix everything in a bowl, season with salt, pepper, and other spices, olive oil, and lemon juice.
Zucchini Lasagna
- 250g (8.8oz) of minced meat
- 1 large zucchini
- 2 tomatoes
- 1 pepper
- 1 onion
- 2 cloves of garlic
- 1 tablespoon of extra virgin olive oil
- salt, pepper, spices
Chop the onion and garlic, and fry them in oil until they have a golden color. Add minced meat and seasoning. And while the meat is roasting, cut the zucchini into slices and season it with salt then dry it with paper, and then fry in oil. Slice tomatoes and pepper. And in glass bakeware put a row of zucchini, meat, tomatoes, and peppers; so that zucchini, tomatoes, and peppers are on top. Bake at 220 C (400 F) for about 30 minutes.
Salmon Steak with Broccoli Puree
- 250g (8.8oz) salmon steak
- 1 broccoli
- 1 teaspoon of extra virgin olive oil
- 1 bowl of fresh vegetables
Steam or boil broccoli to soften, then put it in a blender with spices and mix until it is creamy. Season the salmon and bake it on the pan for a couple of minutes on each side. Serve with a bowl of fresh vegetables of your choice.
Stuffed zucchini
- 250g (8.8oz) of minced meat
- 2 tablespoons of extra virgin olive oil
- salt, pepper
- 1 bowl of fresh vegetables
- 2 larger zucchini
Hollow out zucchini, and mix zucchini meat with chopped vegetables. Season the minced meat and gently fry on an olive oil pan. After it is done, roast all the vegetables in the same pan. Fill zucchini with fried meat and vegetables, and bake in an oven at 200C (400F) for an additional 10 – 15 minutes.
Meatballs
- 200g (7oz) of minced meat
- 1 egg
- parsley, salt, pepper, and other spices
- 1 cup of tomato paste
- 2 tablespoons of olive oil
- 1 onion
- 2-3 cloves of garlic
Mix the meat with spices and egg, and form meatballs. Put them on baking paper and bake in an oven at 200C (400F) for about 20 minutes. Heat the olive oil in a pan and fry the onion and garlic, then add the tomato paste and spices. Cook until the sauce thickens, and finally mix the meatballs in the sauce and serve with vegetables (cauliflower rice, zucchini spaghetti).
