Paleo

The Paleo Meal Plan includes Meal Plan and shopping list that will help you lose weight. The plan will last for 21 days. The plan will provide inspiration for a paleo lifestyle providing recipes, a meal planner and a shopping list.

I cannot see the ‘Paleo’’ Meal Plan any more or not at all from the beginning. What can be the reason for that?

All available Meal Plans and Programs are located under the Programs tab in the app. If you are unable to locate this Meal Plan on that page you may have some incompatible settings in the app. Please read more about the requirements for each Meal Plan here.

Suggestion of foods to add to the plan for users with a higher energy requirement than what the plan contains:

Eggs, fruit, berries, nuts, avocado, chicken, fish, meat, and vegetables.

What does 'meal planner' in the program mean?

The meal planner is the list of suggested meals that allows you to get help in planning your meals for the upcoming days.

What does 'shopping list' in the app mean?

Android: The shopping list is a help for you in the grocery store, it mirrors the meals and ingredients you have in the meal planner. If you add more days you will see more items in this list and vice versa. A red dot on the shopping list icon indicates that you have new items in it.

iOS: The shopping list is a help for you in the grocery store, it mirrors the ingredients you have added from the recipes chosen. If you add more recipes you will see more items in this list and vice versa.

In the shopping list, I see, e.g., that bananas are listed a few times because they are included in more than one recipe, and the bananas should be prepared in different ways. Is it ok to buy one kind of banana for all the recipes with banana in it?

Yes, absolutely. If you, e.g., need peeled cucumber for one recipe and grated cucumber food for another recipe, just buy a cucumber and prepare it according to the recipe later on.

Some of the ingredients in the recipes are hard to find where I live. Can I use a similar food item instead?

Yes, absolutely. Please check out this list for possible alternatives:

Ingredient: Nuts (e.g. cashew nuts, almonds).

Replace with: Nuts (e.g.) walnuts, hazelnuts, brazil nuts.

Ingredient: Raw blueberries, strawberries or raspberries.

Replace with: Frozen blueberries, strawberries or raspberries.

Ingredient: Fruit (e.g banana, apple).

Replace with: Fruit (e.g pear, plum, exotic fruit).

Ingredient: Potato or Sweet Potato.

Replace with: Beet roots or carrots.

Ingredient: Low-fat yogurt.

Replace with: Unsweetened plant-based yogurt.

Ingredient: Fish.

Replace with: Shellfish, chicken, tofu, poultry or quorn.

Ingredient: Vegetables (e.g. red cabbage, cauliflower, cherry tomatoes, red bell pepper).

Replace with: Vegetables (e.g. cabbage, broccoli, tomatoes, yellow/green/orange bell pepper).

Ingredient: Coconut cream.

Replace with: Coconut milk.

Ingredient: Chicken, meat.

Replace with: Fish, shellfish.

**The Vegetable, Fruit or Fish Tracker were removed from my Diary view, why? **

When using a Meal Plan, these trackers are automatically disabled. They will however return as soon as the plan is finished.

When I completed the Paleo Meal Plan, I ended up in the Programs tab, and everything is back to my regular settings. Why is that?

As soon as you have tracked your last meal in this Meal Plan, you will see a pop-up asking you to choose a new plan from the Plans tab in the app. This is because the meal plan is over, and we will no longer provide a shopping list or a meal planner.

Is it safe to follow 'Paleo' for more than 21 days and restart the Meal Plan after it has ended?

Yes, it is safe. You can follow our Meal Plans for more than 21 days. However, one should always strive to have a balanced and varied diet, especially when the goal is to lose weight and the energy intake displayed in the chosen plan is lower than usual. Therefore, if you continue longer than 21 days, it can be beneficial to add or change some meals to make sure you vary your intake to get all the vitamins and minerals you need. If you wish to add additional food/meals, just track them directly in the Diary.

**Can I restart the Meal Plan? **

Yes you can! Here is how:

iOS: Go to the Programs tab, then go to the top right corner and then press to "Restart Plan".

Android: Go to the Programs tab, then click on the active plan. You will then see the button "Restart Plan". You can also restart the Meal Plan from the meal planner in your dairy by clicking on the three little dots top right and then on "Restart Plan".

**How can I delete/remove the Meal Plan? **

Lifesum is built in a way so that you have to have a Program active at all times. The Program everyone starts with is called Lifesum Standard and is our most balanced and open program where you can choose your own path. So in order to remove your current Meal Plan you must either go back to Lifesum Standard or select a different Meal Plan or Program. Here is how:

iOS: If you are using the app on an iOS device and are on a Meal Plan, you must first go to the Programs tab, then go to the top right corner and then go to "See all plans". Then you can locate and select the Lifesum Standard plan under the "Balanced" section. If you are just following a program that you want to remove, you can simply go to the Programs tab and select Lifesum Standard straight away.

Android: If you are on a Meal Plan or a Program on an Android device, you can simply go to the Program tab, locate and select Lifesum Standard under the "Balanced" section.

What does ‘cheat meal’ mean?

It can be hard to follow a program, therefore we allow you to ‘cheat’ four times during this period. It doesn’t matter how big your meal was or what you ate. Just use this button and we will see this as a little bump on your road towards a healthy lifestyle. Remember, even if you lose weight that doesn’t mean that you have to eat carrots and broccoli every day. The 21 one days include 4 cheat meals in total. The calorie amount for the cheat meals is a set number, you don't have to worry that it will influence your goal, when you track a cheat meal it is a break in the diet.

**When I swap between meals in the meal planner the macronutrient intake for the day appears to be higher than what I’ve been recommended, why? **

The Meal Plans are based on general recommendations and are not tailored to your specific goals. Instead of trying to hit the exact macronutrient targets each day, use them as flexible guidelines. It's not necessary to meet every macronutrient goal perfectly—focus on getting close to both your calorie and macronutrient targets. This approach will help you achieve a balanced diet.

Suggestion for foods to add if your calorie goal exceed more than 1600 kcal per day:

• Eggs (i.e. boiled, scrambled)

• Nuts & Seeds (i.e. cashews, peanuts, walnuts, almonds, chia seeds, pumpkin seeds, sunflower seeds)

• Berries (i.e. blueberries, raspberries, strawberries)

• Fatty fish (i.e. salmon, trout, tuna, mackerel)

Some recipe calls for paleo-friendly items but what does that mean?

• Ghee -Ghee is a type of clarified butter that typically is made from cow's milk. Ghee is made by simmering butter slowly to remove any milk solids and water. The extended cooking time allows the final product to develop nutty, caramel-like flavours, making it richer tasting than traditional clarified butter.

• Paleo mayonnaise - Paleo mayonnaise is made from "paleo friendly" oil (see suggestions below), eggs, vinegar or lemon juice and sea salt. It's easy to make and there are a bunch of recipes if you can't find it in the store. -Paleo-friendly cooking oils are avocado oil, coconut oil and olive oil. Suggestion for those who want to read more or make their own: https://www.oliveyouwhole.com/recipes/homemade-olive-oil-mayonnaise-whole30-mayonnaise/

• Coconut aminos -Coconut aminos are a liquid made from the aged sap of coconut blossoms and salt. It is a low-glycemic, vegan, and gluten-free alternative to soy sauce, with 17 amino acids. Coconut aminos have about 65% less sodium than regular soy sauce.You can find coconut aminos in health-food stores or higher-end grocery stores

• Paleo-friendly dried meat -Dried meat with paleo-approved items, that doesn’t contain added sugar or soy-based flavouring. Suggestion for those who want to read more or make their own: https://realsimplegood.com/paleo-beef-jerky/

• Paleo-friendly chicken stock-Make you our own homemade chicken stock with paleo-approved items like, chicken parts, apple cider vinegar, onion, carrots, garlic, bay leaves, sea salt and parsley. Or buy a paleo-friendly kind. Suggestion for those who want to read more or make their own: https://thepaleoway.com/recipe/chicken-broth/ [](https://thepaleoway.com/recipe/chicken-broth/)

Source of recommendations:

Harvard T.H. Chan - School of Public Health - Diet Review: Paleo Diet for Weight Loss

Updated on: 30/01/2025