Most people who don’t know much about primal diet thinks of it as a high-end fancy diet that only rich people can afford. If you are one of them, then you would be surprised to know that a primal diet is more basic and economical than you think it to be.  It is based on the concept that the western lifestyle and dietary habits have significantly shifted from that of traditional hunter and gatherers.

To put it simply, a primal diet resembles the diet of early human. As such, it is low in carbs and high in fats and proteins and is almost free of harmful chemicals.

Today, we are going to take a deep dive into everything related to a primal diet. We will tell you what food items are included in a primal diet, the guidelines you need to follow to keep up with a primal diet, its benefits alongside a food menu for the same.

So, get ready and give your taste buds and overall health a dash of change with this unique diet plan.

What is a Primal Diet?

A primal diet is basically a dietary plan wherein your eating habits are determined by that of primitive humans. It focuses on the consumption of raw, minimal processed foods such as dairy products, fruits, vegetables, and certain types of oil.

Now, before you panic, let us tell you, meats are allowed to be cooked. However, all other foods must be kept as close to their natural state as possible. For instance, milk should be consumed in its raw, unpasteurized form.

The basic idea of this diet is to decrease the amount of sugar that a person consumes, which, in turn, comes from eating zero processed foods. More focus is put on farmed foods such as grains. This diet is still in its early stages and researches are still being done to improve it and make it more practical.

Followers of the primal diet believe that the early humans had lower rates of diabetes, heart diseases, obesity and other chronic health conditions because of the types of food they used to consume.

A primal diet also includes recommendations for mental stimulation, physical activity, sleep, and exposure to sunlight and overall nature. However, it is not entirely strict and allows for moderate consumption of coffee, fermented and raw milk whole fat dairy, and nightshade veggies.

Types of Food Items Included in a Primal Diet

The majority of your food consumption in the case of a primal diet should comprise of whole, raw, and unprocessed food items. Here is a list for the same:

• Fruits – All types of fruits (preferably organic)
• Vegetables – Kale, broccoli, zucchini, avocado, cabbage, etc. (preferably organic)
• Fish and Shellfish – Trout, halibut, shrimp, lobster, scallop, salmon, tilapia
• Meat – Lamp, chicken, turkey, pork, bison, elk, venison, grass-fed beef (preferably organic)
• Eggs – Whole eggs and egg whites (preferably organic)
• Nuts and Seeds – Walnuts, pistachios, hazelnuts, pecans, chia seeds, pumpkin seeds, hemp seeds, sunflower seeds, macadamias, pine nuts, natural nut or seed butter
• Spices and Herbs – Cinnamon, black pepper, cumin, basil, cilantro, rosemary, sage, etc.
• Healthy fats – Extra virgin olive oil, walnut oil, avocado oil, coconut oil, grass-fed butter, lard, ghee, etc.
• Milk alternatives – Unsweetened almond, cashew, coconut, hemp, and flax milk

In addition to these, you can consume the following food items in moderation:

• Beverage – Unsweetened tea and coffee (plain or with creamer or whole fat milk)
• Legumes – Soaked or sprouted lentils, dry roasted peanuts, edamame, peanut butter, fermented whole soy products such as tempeh
• Natural sweeteners – Real maple syrup, honey
• Dairy – Organic or raw full-fat dairy, yoghurt, full-fat cream, milk, kefir
• Starchy vegetables – Winter squash, potatoes, sweet potatoes

The following food items can be consumed as occasional treats and are often referred to as “sensible indulgences”:

• Dark chocolate – with at least 70% cocoa content
• Cheese – Sheep’s or goat’s milk cheese, cheddar, gouda, feta, blue cheese, etc. (preferably raw and grass-fed)
• Alcohol – Scotch, whiskey, brandy, light beer, cognac, white or red wine

Food Items to Avoid in a Primal Diet

If you are following a primal diet, make sure the following items are avoided as much as possible:

• Grains – Whole or refined grains, barley, bread, pasta, muffins, rye, spelt, cereal, pancakes, etc.
• Sugar-based items – Soda, table sugar, pastries, cakes, candy, milk chocolate, cookies, ice-cream, etc.
• Vegetable oils – Soybean oil, safflower oil, cottonseed oil, grapeseed oil, canola oil, etc.
• Trans fats and hydrogenated fats – Margarine, shortening, foods containing partially hydrogenated oils.

If you really need sugar content in your food, go for natural sugar substitutes such as stevia and monk fruit instead of artificial sweeteners. However, minimalize their consumption too.

Benefits of Primal Diet

A primal diet is a multi-beneficiary diet and this is exactly why it is getting popular with each passing day.

First and foremost, the most prominent benefit of this diet is that it helps in decreasing the risk facts for multiple heart diseases. Secondly, it also helps people with Type 2 diabetes in controlling their blood sugar levels. This is because this diet minimalizes your sugar and card intake.

Furthermore, the lifestyle factors associated with this diet helps in alleviating stress and in improving your mood. As such, you are less likely to suffer from stress and anxiety.

A Primal Diet Menu

To help you get a better grasp of this diet, let us give you some menu choices for your breakfast, lunch and dinner.

Breakfast

• Spinach, eggs, and peppers cooked in coconut oil
• No-grain oatmeal made from almonds, blended coconut flakes and pecans
• Veggies fried in a skillet with coconut oil
• Poached eggs
• Coffee with cream
• Raw whole milk with blueberries and cinnamon
• Green tea

Lunch

• Green salad with cucumber, tomatoes, pine nuts, and avocado
• Chicken salad with lettuce wraps
• Burrito bowl with cauliflower rice
• Roasted pepper and onions with guacamole and salsa
• Grilled grass-fed steak
• Bison burger patty with homemade vinaigrette
• Mixed fruit

Dinner

• Roasted vegetables
• Bison burger with a lettuce wrap
• Baked sweet potatoes
• Baked salmon with pesto
• Roasted pork tenderloin
• Roasted Brussels sprouts
• Side salad

Summary

Based on the eating habits of early humans, a primal diet is a highly-beneficiary diet that focuses on eating mostly whole foods and discarding processed foods. In addition, it also encourages you to engage in physical activities that, in turn, help in reducing stress levels. So, talk to your dietician and see whether this is an ideal diet for you or not. If yes, then feel free to follow our guide.