‘I’m going Paleo.’ We’ve all heard a guy say it, but what does it actually mean? Swapping jeans for a loincloth? A four-bed detached for a tree house? The theory says that as human genetics have hardly changed since the dawn of agriculture, our diet shouldn’t either. The food list to design your meals is simple: fish, meat, eggs, veg, fruit, nuts. Get ready to turn dull paleo meals into powerful health-boosting creations, with the help of ingredients outside the neanderthalic realm, courtesy of the good people at your local corner shop.
Spicy lamb meatballs
Adding a tin of chickpeas provides additional protein while fresh chilli in the sauce will fire up your metabolism to keep lean while building up.
200g lean lamb mince
½ tsp garam masala
½ red chilli, deseeded and diced
½ can chickpeas, drained
200g passata
Mix the lamb mince with the garam masala and season. Divide into small balls. Fry in olive oil until golden and cooked. Place the chilli, chickpeas and passata in a pan. Bring to a simmer and add the meatballs. Cook for 5 minutes.
Calories 598kcal, Protein 51.1g, Carbohydrates 28.2g, Sugars 6.1g, Total Fat 31.2g, Saturates 12.9g
Salmon & Quinoa Salad
Packed with protein and vitamin C for skin repair, quinoa also provides additional skin nutrients vitamin E, flavonoids and zinc. Combine with anti-inflammatory fats from the salmon and lycopene rich tomatoes to instantly boost skin health.
½ cup 150g quinoa
1 cooked salmon fillet
1tbsp lemon juice
Handful of cherry tomatoes, halved
2tsp balsamic vinegar
1tbsp olive oil
Put the ½ cup quinoa in a pan with 1 cup boiling water. Cover and simmer for 10-12 minutes until cooked. Tip the quinoa in a bowl with the tomatoes and flake in the salmon. Mix together the lemon juice, vinegar and oil and toss into the salad. Season to taste.
Calories 828kcal, Protein 45.4g, Carbohydrates 79.4, Sugars 10.5g, Total Fat 35.9g, Saturates 5.2g
Prawn Cocktail
Prawns provide selenium, an essential nutrient for immune health. Combine with natural yoghurt loaded with healthy bacteria, another immune booster.
150g cooked peeled prawns
3tbsp low fat natural yoghurt
Tabasco sauce
Lemon juice
1tbsp tomato ketchup
Handful of mixed lettuce leaves and avocado to serve
In a bowl mix together yoghurt, Tabasco, lemon juice and ketchup to taste. Toss in the prawns to coat and serve with mixed greens and avocado
Calories 257kcal, Protein 37.8g, Carbohydrates 8.2g, Sugars 7.8g, Total Fat 8g, Saturates 1.9g
Spring Bacon Frittata
Vitamin D and calcium, two components that work together to promote healthy bones. Whip up a quick frittata (vitamin D is found in the yolk) and throw in some calcium-rich parmesan cheese for a tasty and nutritious breakfast.
Olive oil
3 eggs
1 courgette, grated
2 slices diced bacon
20g pecorino or parmesan cheese
Pinch of cayenne
Heat a little oil in a frying pan. Add the courgette and bacon and saute for 2-3 minutes. Beat the eggs with the cayenne and half the cheese and pour over the courgettes. Cook for 1 minute. Scatter over the remaining cheese. Place under a grill until cooked and golden.
Calories 410kcal, Protein 32.5g, Carbohdyrates 1.8g, Sugars 1.8g, Total Fat 30.2g, Saturates 11.1g
Iron boosting salad
Adding lemon juice in a salad raises vitamin C and makes iron from vegetarian sources like spinach and lentils more readily available. Iron is an essential mineral to prevent fatigue. Low levels of testosterone have also been associated with anemia according to a study in the Archives Internal Medicine. Boost your levels with this salad.
Juice of 1 lemon
3 tbsp low fat natural yoghurt
1tbsp mango chutney
Bag of mixed leafy greens
100g /a packet of ready to eat puy lentils / 100g
100g / a packet of shredded roast beef
Whizz together the lemon juice, yogurt and chutney and season to taste. Place the greens on a platter and scatter over the lentils and beef. Drizzle with the dressing to serve.
Calories 401kcal, Protein 48.2g, Carbohydrates 31.9g Sugars 16.5g, Total Fat 8.8g, Saturates 3.9g
Avocado, Salmon with Rye Toast
According to the American Journal of Clinical Nutrition, rye bread triggers a lower insulin response than standard wheat bread. Packed with antioxidants, when combined with anti-inflammatory fats in the avocado and salmon it makes an ideal post exercise snack
1 slice rye bread
30g smoked salmon
1tbsp Low fat cream cheese
½ small ripe avocado
lemon juice
Toast the rye bread. Spread with cream cheese and top with smoked salmon and avocado slices. Drizzle over a little lemon juice to serve.
Calories 224kcal, Protein 11.9g, Carbohydrates 13, Sugars 0.9g, Total Fat 13.8g, Saturates 3.7g
By: Mark Sansom; Photography: Getty
David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years. His areas of particular interest are fitness, workouts and adventure.
