What is Paleo diet?
It is based on a diet of wild animals and plants consumed during the Palaeolithic era (about 10,000 years ago). The people who use it believe that it is the healthiest way for humans to eat. According to Ginger Calem, a certified CrossFit Trainer, the benefits of eating paleo are a lack of stomach discomfort and bloating, increased energy level, a dramatic decrease in joint inflammation and pain.
The people who are practicing paleo for snacks, which have under 200 calories can use the following snacks:
- Omelet Muffins
Even, you’ve given up grains, you can still enjoy muffins. It is simply to prepare, just mix your favorite ingredients such as eggs, diced lean meat and veggies together and place in a nonstick muffin tin. You’ll get protein-rich, grain-free muffins to snack.
One omelet muffin contains under 90 calories.
- Natural Trail Mix
According to the calorie density of nuts and seeds, they may not seem to be recommended for diets, however, they provide large amounts of fiber, protein and healthy fats. The study published in American Journal of Clinical Nutrition in 2009, was reported that eating nuts twice or more per week had a slightly lower risk of gaining weight than the women who seldom ate nuts.A quarter cup of trail mix that contains nuts, fruit, and seeds provides only 175 calories.
- Meat and Avocado Lettuce Wraps
Avocado is a fruit that provides 5 grams of satiating fiber and other essential nutrients, potassium including B-vitamins, vitamin E and unsaturated fats. The paleo snack recommended by Ginger Calem consists deli meat (gluten-free) and wrapping avocado slices in crisp romaine lettuce leaves (2 deli meat slices, 1/2 of an avocado, and several large romaine leaves provides about 170 calories). Some other veggies can be added for desired flavor and nutrient variety.
- Fruit with Coconut Milk
Coconut milk is a great paleo alternative to replace whole milk and heavy cream. It can be combined with some fresh fruit, such as melon cubes, berries, and mango chunks to prepare healthy ice-cream. The fat in the coconut has the ability to enhance satiation and help you better absorb fat-soluble nutrients.
If you mix cup berries with 1/4 cup raw coconut milk you will get dessert of 195 calories
- Eggs with Veggies
Eggs are used in a quickest-to-make paleo mini-meal. It can be a scramble egg or two folded in some spring mix lettuce for a fabulous flavor. You can scramble eggs with whatever veggies you have on hand. Adding diced tomatoes and red bell peppers you are enriching the food with antioxidants lycopene and vitamin C. Use fiber-rich veggies, such as broccoli, cooked kale and carrots. Also, are welcomed herbs and spices, such as basil, garlic, black pepper and sea salt, because they are adding ample flavor without calories.
Recipe of two eggs with 1/2 cup fresh vegetables – contains 12.5 grams of protein and about 150 calories.
- Dried Seaweed
Salty snacks are famous for the young population, but, not less for the adults. However, the buttered popcorn, potato chips, corn chips, or Doritos are not paleo-friendly. For Paleo food are recommended crunching on dried seaweed. Purchase prepared dried seaweed or make your own by seasoning and baking fresh seaweed until crisp.
The dried seaweed can be served with hummus and veggie sticks.
- Banana Chips
Banana satisfies your sweet tooth and you will be still within paleo diet guidelines. The recipe for making banana crisp is recommended by Pat Hanavan, a CrossFit Personal trainer in Pittsburgh, Pennsylvania. It is prepared by coating banana slices in lemon juice and baking them on a baking sheet until they’re crisp. As it contains carbohydrates and potassium it provides a useful way to restore glycogen and electrolytes that your muscles utilize after workouts.
Homemade chips made from a medium (7-inch) banana contain 105 calories.
Meatballs are a great source of protein and a booster of energy. In the process of preparation of your own meatballs, take the leanest cuts of meat (ground turkey or extra-lean ground beef). This will provide you the low level of calories. Adding different herbs and spices like dried oregano, black pepper, basil or parsley will be common.
In four meatballs (approximately a 3-ounce serving), contain 15 grams of protein and 180 calories.
- Veggie Sticks and Guacamole
It is typically made by adding diced tomatoes, lime juice, and salt to mashed avocados and fits well within a paleo lifestyle. The amount of fat in an avocado doesn’t have any side effects because it is a healthy fat that reduces inflammation. To add fiber and protein is recommended adzuki bean, and for better flavor spices what you desire.
A cup of fresh veggie sticks (sliced carrots, cucumbers and bell peppers) served with 1/4 cup standard guacamole contains about 130 calories.
- Baked Sweet Potato Fries
Sweet potatoes are one of the top weight loss promoting foods because they are rich in fiber (4 grams per potato), and with vitamin A. Baked sweet potato is an ideal paleo snack, relatively low in fat and calories. Before baking sweet potato is sliced into rounds or sticks, coated with a touch of olive oil and sprinkled with your favorite spices.
One-half sweet potato prepared with 2 teaspoons of oil contains about 140 calories.
- Hard-Boiled Eggs, Nuts and Veggies
Whole eggs are rich in vitamins and minerals (113 essential), the yolk is full of vitamin D and loaded with protein. The boiled eggs are listed in favorite paleo snacks, with a small handful of raw almonds or other nuts and fresh veggies. One egg with 10 raw almonds and a couple of baby carrots contains about 160 calories.
- Dried Fruit
One of the best sources of energy are dried fruits, but because are high in sugar it is important to not overdo them, or choose dried fruit without added sugars. With a food dehydrator, you can make your own dried fruit blends.
A portion of 2.5-ounces mixed dried fruit provides about 5.5 grams of fiber and 175 calories, while a half a cup of dried figs, about 185 calories.
- Ants on a Log
Topping celery stalks, combined with raisins or dried currants and cashew or almond butter can be an amazing paleo snack. Two topped stalks of celery with 1 tablespoon nut butter and 1/4 cup dried currants, or raisins, provides about 195 calories.
- Frozen Fruit
Frozen bananas are healthier than sugary frozen desserts. To prepare them, place peeled bananas wrapped in plastic wrap in your freezer. You will get only 105 calories from one medium-size frozen banana or 2 small peaches or one cup of frozen grapes. You can add a dusting of natural cocoa butter and 2 teaspoons of nut butter prior to wrapping and freezing.
- Salmon Salad with Cucumbers
Salmon is rich in protein and vitamin D and excellent for your bones. The famous salmon salad is useful and easy to make. You need to be drained, water-packed salmon, chopped celery and mayonnaise (dairy – free). You can also incorporate flavorful ingredients, such as dill, lemon juice and relish.
Three ounces of veggie-loaded salmon salad with a cucumber contains about 180 calories
- Paleo-Style Smoothies
Paleo-style smoothies are an appropriate way to get the real benefits. Make them on a base of water or coconut milk, and then add frozen or fresh fruit, and enrich with fiber and antioxidants, by adding mango chunks fresh or cooked carrots, and dark leafy greens. By adding seeds, nuts or pasteurized egg whites you will add protein too, and for bromelain, add fresh pineapple.
A smoothie of 1/2-cup fresh or frozen berries, 1 cup reduced-fat coconut milk, and 1/2-cup fresh mango provides about 180 calories.
- Cauliflower “Popcorn”
Roasted and seasoned cauliflower, will give you a crunch and flavor of popcorn without the excessive amount of calories and fat. Topping cauliflower with a drizzle of olive oil before roasting will keep the calorie content on law level.
Cooked head of cauliflower contains only 145 calories.
- Prosciutto-Wrapped Asparagus
Asparagus provides only a few calories, fiber, valuable amounts of nutrients and B vitamins, and belongs to the group of vegetable, which is most nutritionally-balanced.
Four stalks asparagus wrapped in slices of prosciutto provide 150 calories and 13 grams of protein. Preparation: Roast wrapped asparagus on a baking tray until the ham is crisp at the edges.