Have you ever considered a 2-week diet plan for health and weight loss? Diet challenges have always been popular, especially among people who want to lose weight. The 14 day paleo diet is one eating plan that has come up in recent years and has gotten some dedicated followers. However, before jumping headfirst into the paleo diet 14 day challenge, ask questions such as is this eating plan suitable for you? Is it safe? And can it lead to weight loss and better health?
The paleo diet is also known as the paleolithic diet, the Stone Age diet, hunter-gatherer diet, or caveman diet. The rule of this eating plan is quite simple: If the cavemen did not consume it, then you should not eat it either. It means that the paleolithic diet consists of foods that could only be obtained through hunting and gathering. Followers of the paleo diet believe that modern nutrition has led to the evolutionary discordance hypothesis (20).
In layman’s terms, the rationale for the paleolithic diet states that human evolution stopped about 10,000 years ago, during the Stone Age era (3). In light of this, the human body and genetic makeup are ill-equipped to cope with the current modern diet and lifestyle. Continuing to eat these news foods has now led to the rapidly increasing rates of chronic metabolic disease (23).
If you would like to try a 14 day paleo diet, here are the foods that you can consume (20) and their health benefits in your body.
Read More: Paleo Diet Meal Plan That Packs A Hefty Punch Of Nutrients
Beef is a popular option, and it is a great source of protein and iron. Protein is great for weight loss as it helps reduce the hunger hormone and boost your satiety hormones. On the other hand, the health benefits of iron include treating anemia, boosting the production of hemoglobin and immunity, improving sleep and concentration, and improving muscle endurance by repairing damaged muscles (27).
Other than beef, other great sources of meat include lamb, chicken, turkey, pork, and duck, among others. Try and pick lean cuts of meat as they are low in calories and fat, and will help you with your weight loss goals.
These are fantastic sources of lean protein. Oily fish are also rich in omega-3 fatty acids, which have shown to reduce inflammation and potentially lower the risk of heart disease, cancer, and arthritis. Examples include shrimp, salmon, tuna, trout, mackerel, herring, and more (9).
These are nutritious, low in calories, high in protein, and thus, can keep you fuller for longer. Eggs are also known as a complete protein since they contain the 9 essential amino acids that cannot be produced by the body.
These amino acids have multiple health benefits, including stimulating muscle growth, repair, and regeneration; enabling protein synthesis, hormone and enzyme production, absorption of calcium, boosting your metabolism and tissue growth, and increasing the absorption of zinc and selenium (7).
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They should be included in the 14 day paleo diet as they can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect your blood sugar levels (28). Examples of paleo-friendly fruits and vegetables include apples, broccoli, bananas, kale, oranges, onions, pears, spinach, avocados, and berries.
Great examples include spinach, Swiss chard, kale, Romaine lettuce, and collard green. Leafy greens are low in carbohydrates, sodium, and cholesterol but high in fiber, iron, magnesium, potassium, vitamins, and calcium (4).
Such as carrots, beets, sweet potatoes, and plantain. It should be noted that some starchy veggies are not paleo diet-friendly. Starchy vegetables are rich in vitamins, minerals, fiber, and antioxidants (26).
They include almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, and pumpkin seeds. These are fantastic sources of protein, healthy fats, fiber, vitamins, and minerals.
Such as extra virgin olive oil, coconut oil, flaxseed oil and avocado oil.
Such as almond milk, cashew milk, or hazelnut milk. While people during the stone-age did not drink milk, you can still have nut milk if you make them yourself at home.
Read More: Which Milk Is Best For Weight Loss: Should We Demonize This Calcium-Packed Drink?
Since farming had not been established during the stone-age era, the paleo diet does not allow foods that have come directly from farming or foods that are highly processed. Examples of foods that are not allowed on the 14 day paleo diet meal plan include:
1. Grains – including wheat, spelt, oats, rye, and barley.
2. Legumes – such as beans, lentils, and peas.
3. Dairy and dairy products – low-fat or fat-free dairy products are also not allowed on this eating plan.
4. Foods high in trans fats – they include examples like margarine, baked goods, frozen pizza, non-dairy coffee creamers, and fried foods.
5. Refined sugars – many diets discourage sugar but allow other artificial sweeteners. On the paleo diet, you should not consume both table sugar and other artificial sweeteners. Stay away from sodas, energy drinks, ice-cream, and other foods that are high in sugar.
6. Low-fat or diet products – while they are considered as healthier alternatives in other diets, they are usually highly processed and this is not allowed on the paleo diet 14 day challenge.
6. Some extracted seed oils – examples include soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, and safflower oil, among others.
While the original paleolithic diet does not allow any of the above foods, some modern versions of this eating plan do.
Here are some health benefits that you may experience after completing the paleo diet 14 day challenge:
Research done on 14 subjects in 2008 showed that a paleolithic diet could help you lose weight, BMI, and waist circumference. All the subjects who completed the 3-week study lost about 2.3 kilograms at the end of the trial (6).
However, a review done in 2017 revealed that the paleo eating plan itself is not what leads to weight loss. Instead, like juicing and intermittent fasting, a 14 day paleo diet will lead to weight loss due to consuming food on an energy deficit, which means eating fewer calories than you normally would (24).
The same research above also showed that the paleo diet reduced systolic blood pressure. High blood pressure (HBP) causes multiple problems from your heart, all of which are life-threatening. These problems include (11):
1. Coronary artery disease – High blood pressure can narrow and damage your arteries, making it harder for them to supply blood to your heart. It can then lead to chest pains (angina), irregular heart rhythms (arrhythmias), or a heart attack.
2. Enlarged left heart – HBP makes your heart work harder to pump blood to the rest of your body. This extra work causes part of your heart’s left ventricle to thicken, which leads to an increased risk of heart attack, heart failure, and sudden cardiac death.
3. Heart failure – As stated above, high blood pressure forces your heart to overwork to supply blood to the rest of your body. If not treated, over time, the heart muscle weakens, making it work less effectively, which eventually leads to heart failure.
Insulin resistance puts you at a higher risk of type II diabetes, and thus, a high insulin sensitivity allows your body’s cells to use blood glucose more effectively, resulting in effectively reducing blood sugar levels (17). In 2009, a study involving 9 healthy but sedentary participants showed that this eating plan decreases insulin secretion and increases insulin sensitivity (16). Another controlled trial in 2015 improved insulin sensitivity in insulin-resistant subjects. The trial also revealed that this diet also helps improve glucose control and lipid profiles in the body (15).
Like every other diet, the 14 day paleo diet has its benefits and disadvantages. Here are some disadvantages of this eating plan that you should be aware of before trying it (5):
The 14 day paleo diet weight loss results are one of the top reasons why most people would be willing to try out this eating plan. While the 14 day paleo diet may give you your desired results, the results are short-lived. In 2014, research was published on the long term effects of this eating plan.
According to this publication, in the first 6 months of the study, all the postmenopausal women on a paleo diet experienced reduced waist circumference and lost about 2.5 kg, more than those not on this diet. However, at the end of the study, two years later, these results had reduced (14).
This diet relies heavily on fresh foods and thus can be hard to maintain. A lot of people prefer a meal plan in order to stay on their diet, especially on busy days. Without the chance to do this, it can be very easy to slip and cheat on your 14 day paleo diet.
This diet relies very heavily on fish and meat to be the primary and only source of protein in the 14 day paleo diet challenge. On other eating plans, people have the luxury of switching from fish and meat for plant-based protein like legumes. However, legumes are prohibited on the 14 day paleo diet. You are also not allowed to use frozen or canned fish and meat. Fresh fish and meat can be quite expensive for many people, even when they opt for cheaper cuts of meat.
Like many fad diets, the paleo diet 14 day challenge asks you to exclude certain foods from your diet. This is not in line with a recommended healthy and well-balanced diet. Trying this diet will put you at risk of nutrient deficiencies of calcium, vitamin D, and B complex vitamins. Which can lead to neurological issues and problems with bone health, leading to osteoporosis and fractures.
High consumption of red meat can put you at a higher risk of type II diabetes, cardiovascular diseases, which could eventually lead to death.
A 2008 study showed that healthy volunteers lost about 2.3 kilograms after about 3 weeks on a stone-age diet (6). This means that in two weeks, the amount of weight you lose could be more or less depending on factors like starting weight and amount of physical activity.
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Below is a 7-day meal plan to help you kickstart your paleo diet 14 day meal plan. While meal prepping can be hard on this diet, you can buy all the groceries in bulk; enough groceries to make a 14 day paleo diet recipes and meal plans.
Meal 1 – Banana Pancakes
3 large ripe bananas, 6 eggs, 40 g coconut flour, and coconut oil
Calories: 53. Fats: 1 g, Proteins: 2 g, Carbs: 6 g
Meal 2 – Mediterranean Chicken Salad
For the dressing: 1 tbsp olive oil, juice of 1 lemon, 1 tbsp water, 1 tbsp red wine vinegar, 1 tbsp fresh chopped parsley, 1 tsp dried basil,1 tsp garlic, 0.5 tsp dried oregano, 0.5 tsp salt, cracked pepper to taste, and 500 g skinless, boneless chicken thigh fillets
For the salad: 2 cups Romaine lettuce leaves, 0.5 large diced cucumber, 1 Roma diced tomato, 0.5 red sliced onion, 0.5 avocado, and 0.17 cup olives
This recipe makes 2 servings.
Calories for one serving: 336. Fats: 21 g, Proteins: 24 g, Carbs: 13 g
Meal 3 – No Bun Burgers (1)
For the burgers: 0.5 kg ground beef, 1 tbsp ghee, and salt & pepper
For the toppings: 1 onion, 1 tbsp ghee, 1 tomato, 1 dill pickle, and 1 head iceberg lettuce
For the sauce: 2 tbsp tomato paste, 1 tbsp white vinegar, 1 tsp mustard, 1 tsp coconut aminos, ¼ tsp garlic powder, ¼ tsp onion powder, ¼ cup mayo, and 1 small dill pickle
This recipe makes 4 servings.
Calories for one serving: 498. Fats: 41 g, Proteins: 22 g, Carbs: 10 g
Meal 4 – Hazelnut-Parsley Roast Tilapia (8)
2 tbsp olive oil, 4-5 ounces tilapia fillets, ⅓ cup finely chopped hazelnuts, 0.25 cup finely chopped fresh parsley, 1 small shallot, 2 tsp lemon zest, ⅛ tsp salt plus ¼ teaspoon, 0.25 teaspoon ground pepper, and 1.5 tbsp lemon juice
This recipe makes 4 servings.
Calories for one serving: 262.4. Fats: 15 g, Proteins: 30.2 g, Carbs: 3.3 g
Total intake for the day: Calories: 1149.4. Fats: 78 g, Proteins: 78.2 g, Carbs: 32.3 g
Meal 1 – Egg Scramble
2 large eggs, 5 cherry tomatoes, 1 tbsp pumpkin seeds, and 1 tsp extra virgin olive oil
Calories: 251. Fats: 20 g, Proteins: 16 g, Carbs: 4 g
Meal 2 – Chicken Salad (10)
For the salad: ½ shredded head red cabbage, ½ lb shredded brussels sprouts, 1 bell pepper, 4 green onions, ½ cup shredded carrots, ⅓ cup sesame seeds, ⅓ cup sliced almonds, ⅓ cilantro, and 4 cups shredded roasted chicken
For the dressing: ⅔ cup almond butter, ¼ cup extra virgin olive oil, ¼ cup rice vinegar, 2 tbsp maple syrup, 2 tsp sesame oil, 2 garlic cloves, 1 tsp salt, 1 tsp pepper, and 2 to 4 tbsp water
This recipe makes 6 servings.
Calories for one serving: 498. Fats: 35 g, Proteins: 28 g, Carbs: 23 g
Meal 3 – Salmon and Salsa (25)
2 4-6 oz salmon fillets, 2 tbsp olive oil, 1 garlic clove, ½ tsp chili powder, ½ tsp cumin, ½ tsp onion powder, ¼ tsp black pepper, and ¼ tsp salt,
For the avocado salsa: 1 ripe avocado, ½ cup diced tomato, 2 tbsp onion, 2 tbsp cilantro, 1 tbsp olive oil, 1 tbsp lime juice, and salt & pepper to taste
This recipe makes 2 servings.
Calories for one serving: 365. Fats: 36 g, Proteins: 3 g, Carbs: 13 g
Total Intake for the Day: Calories: 1114. Fats: 91 g, Proteins: 47 g, Carbs: 40 g
Meal 1 – Banana Almond Smoothie
1 medium-sized banana, 1 cup unsweetened almond milk, and 1 tbsp almond butter
Calories: 225. Fats: 11 g, Proteins: 6 g, Carbs: 31 g
Meal 2 – Beef and Broccoli Bowl (12)
1.5-pound flank steak, 2 to 3 crowns broccoli, ¾ cup beef broth, ½ cup coconut aminos, 2 tbsp avocado oil, 2 tbsp sesame oil, 1 tbsp minced garlic, 1 tbsp arrowroot flour, ½ tbsp grated ginger, ½ tsp onion powder, ¼ tsp salt, ¼ tsp red pepper flakes, ⅛ tsp pepper, and sesame seeds to garnish
This recipe makes 4 servings.
Calories for one serving: 418. Fats: 23 g, Proteins: 38 g, Carbs: 10 g
Meal 3 – Lemon Garlic Salmon (13)
0.13 cup ghee, 3 to 4 minced garlic cloves, 0.13 cup chicken broth, 0.13 cup fresh lemon juice, 0.5 tbsp avocado oil, 2 salmon fillets about 6 ounces each, 1 tbsp fresh parsley, and salt & black pepper to taste
This recipe makes 2 servings.
Calories for one serving: 384. Fats: 25 g, Proteins: 34 g, Carbs: 3 g.
Meal 4 – Snack
1 cup of strawberry halves
Calories: 49. Fats: 0.5 g, Proteins: 1 g, Carbs: 11.7 g
Total Intake for the Day: Calories: 1076. Fats: 59.5 g, Proteins: 79 g, Carbs: 55.7 g
Meal 1 – Egg and Avocado Salad
4 cups mixed greens, 2 boiled eggs, and 0.5 medium-sized avocado
Calories: 355. Fats: 22 g, Proteins: 22 g, Carbs: 20 g
Meal 2 – Oven-baked Salmon and Veggies
1 tbsp minced garlic, 1 tbsp dried rosemary, 1 tbsp dried oregano, 1 tbsp dried basil, 1 tbsp olive oil, 1 tbsp lemon juice, 4 salmon fillets, 1 large zucchini, 75 g mushrooms, 1 yellow bell pepper, 470 g cherry tomatoes, and salt & pepper to taste
This recipe makes 4 servings.
Calories for one serving: 408. Fats: 27 g, Proteins: 28 g, Carbs: 12 g
Meal 3 – Pumpkin Soup (19)
1 tbsp avocado oil, 1 large shallot, 2 large garlic cloves, 1 tsp grated fresh ginger, 2 cups pumpkin puree, 0.5 to 1 tsp curry powder, ⅛ tsp cumin powder, ½ cup chicken stock, ½ cup apple juice, and ¼ to ⅓ cup full-fat coconut milk
This recipe makes 4 servings.
Calories for one serving: 121. Fats: 7 g, Proteins: 2 g, Carbs: 14 g
Meal 4 – Lamb Stew (18)
2 oz uncured bacon strips, 2 tbsp tapioca flour, 1.5 lbs of lamb or lamb loin, ½ tsp black pepper, ½ sea salt, 1 cup chopped onion, ½ tsp minced garlic, 3.5 cup chicken stock, 1 cup chopped carrots, 1 cup chopped celery, ¼ tsp dried thyme, 2 cups chopped sweet potato, and 1 bay leaf
This recipe makes 5 servings.
Calories for one serving: 310. Fats: 11.5 g, Proteins: 30 g, Carbs: 17.2 g
Total Intake for the Day: Calories: 1194. Fats: 67.5 g, Proteins: 82 g, Carbs: 63.2 g
Meal 1 – Berry Banana Smoothie
200 g mixed berries, ½ medium-sized banana, 1 tbsp chia seeds, 1 tbsp cashew butter, and 1 cup almond milk
Calories: 347. Fats: 17 g, Proteins: 9 g, Carbs: 37 g
Meal 2 – Beef Stir-fry (22)
1 lb skirt steak, 2 tbsp coconut aminos, 1 tbsp fish sauce, 2 tsp toasted sesame oil, 1 tsp arrowroot starch, ½ tsp baking soda, and 4 tbsp olive oil
This recipe makes 2 servings.
Calories for one serving: 543. Fats: 32 g, Proteins: 50 g, Carbs: 5 g
Meal 3 – Chicken and Sweet Potatoes
226 g boiled chicken, 226 g boiled sweet potato, 1 cup broccoli florets, and 1.5 tbsp extra virgin olive oil
Calories: 614. Fats: 23 g. Proteins: 60 g. Carbs: 50 g
Total intake for the Day: Calories: 1504. Fats: 72 g. Proteins: 119 g. Carbs: 92 g
Meal 1 – Smoothie Bowl
1 medium-sized banana, 1 cup strawberries, 1 cup blueberries, 15 g walnuts, 1 tbsp chia seeds, and 1 cup unsweetened coconut milk
Calories: 472. Fats: 22 g. Proteins: 8 g. Carbs: 70 g
Meal 2 – Mixed Greens Salad
1 cup chopped kale, 6 Brussel sprouts, 2 cups raw shredded radicchio, 2 tbsp dried cranberries, 1 tbsp pumpkin seeds, and 226 g boiled chicken
Calories: 441. Fats: 8 g. Proteins: 65 g. Carbs: 37 g
Meal 3 – Beef Stew
1 tbsp olive oil, 1.5 pounds boneless beef chuck, 3 cups beef bone broth, 4 carrots, 1 onion, 2 pounds sweet potatoes, 3 cloves garlic, 1 pound mushroom, 2 tbsp coconut aminos, 2 tbsp tomato paste, 1 tsp dried oregano, 2 tbsp dried thyme, 2 tsp paprika, 1 tsp sea salt, ½ tsp black pepper, and 1 tbsp fresh rosemary
Calories: 573. Fats: 18.2 g. Proteins: 59.3 g. Carbs: 55.5 g
Total Intake for the Day: Calories: 1482. Fats: 48.2 g. Proteins: 132.3 g. Carbs: 37 g
Meal 1 – Eggs
2 large eggs, 1 tbsp olive oil, and 30 g spinach
Calories: 284. Fats: 24 g. Proteins: 14 g. Carbs: 4 g
Meal 2 – Chicken Caesar Salad (21)
For the chicken: 2 chicken thighs, 0.5 tbsp fresh oregano, 0.5 tbsp lemon zest, 0.5 tbsp olive oil, 2 large garlic cloves, and salt & pepper to taste
For the dressing: ⅛ cup paleo mayonnaise, ⅛ cup full-fat canned coconut milk, 1 tbsp lemon juice, 0.5 large garlic clove, 0.50 tbsp capers, 0.50 tbsp fresh oregano, and 0.50 tsp sea salt to taste
For the salad – ½ head romaine lettuce, 2 cup spinach, 2 boiled eggs, ¼ large avocado, ¼ large cucumber, 0.50 cup cherry tomatoes, ⅛ cup olives, ⅛ cup cooked bacon, and 2 quarters marinated artichoke hearts
This makes 2 servings.
Calories for one serving: 588. Fats: 42 g. Proteins: 38 g. Carbs: 17 g
Meal 3 – Chicken Burrito Bowl (2)
For the chicken bowl: 500 grams shredded chicken, 500 g romaine, and 225 g tomatoes
For the veggies: 800 g bell peppers, 300 g onion, 250 g mushrooms, 1 tbsp taco seasoning, and 1.5 tbsp avocado oil
Cauliflower Rice: 1 tbsp avocado oil, 500 g riced cauliflower, ½ tbsp garlic powder, ½ cup packed cilantro, 2 tbsp lime juice, and salt & pepper to taste
For the guacamole – 2 small avocados, 1 tbsp lime juice, 2 tbsp packed cilantro, a pinch of red pepper flakes, and salt & pepper to taste
This recipe makes 5 servings.
Calories for one serving: 588. Fats: 17 g. Proteins: 39 g. Carbs: 34 g
Total Intake for the Day: Calories: 1313. Fats: 83 g. Proteins: 91 g. Carbs: 55 g
The 14 day paleo diet can be quite restrictive especially in its original form, however, with a few modern variations, you can make fantastic and easy 14 day paleo diet meals from the options available. With that being said, this eating plan is considered a fad diet since it is restrictive and cuts out certain food groups.
As a weight loss plan, the 14 day paleo diet meal plan is only effective for short-term and not long-term results. It is best to have a well-balanced diet for weight loss results that will last in the long run. If you would still like to take part in the paleo diet 14 day challenge, please consult a doctor or dietitian before attempting any of the recipes listed above.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!