Cassie Mendoza-Jones' guide to following the paleo diet

IF you're keen to finish the year without a food hangover, practise some paleo principals when you load up your plate this Christmas.

Cassie Mendoza-Jones's 7-day meal plans. Picture: Elevate Vitality.

IF you're keen to finish the year without a food hangover, practise some paleo principals when loading up your plate this Christmas.

News.com.au has teamed up with nutritionist Cassie Mendoza-Jones to exclusively offer our readers six different weekly meal plans - weight loss, sugar-free, hormone balancing, paleo, gluten-free and vegetarian - throughout the first six weeks of summer.

The delicious, wholesome and nutritionally-balanced seven-day eating plans will put you on the path to reaching your wellbeing goals without feeling deprived or going hungry.

This week we're opting for the 'original diet'.

Naturopath, nutritionist and herbalist Cassie Mendoza-Jones. Picture: Supplied.

"The paleo diet is a way eating that returns to the diet many people believe we were genetically programmed to follow; it's the 'original diet' which is actually really simple to follow and implement," Ms Mendoza-Jones says.

"It helps keep cravings in check, boosts fat loss, balances energy and hormones and reduces the risk of chronic disease such as diabetes, cancer and heart disease.

"One of the world's experts on the paleo diet, Dr Loren Cordain, says there are three levels when going paleo. Level 1 allows you to enjoy three 'open' non-paleo meals per week so you're able to be flexible and indulge a little, without going too crazy and bingeing on ice cream. Level 2 allows two non-paleo meals and level 3 allows one non-paleo meal per week. If you're new to the paleo lifestyle, start with level 1."

Elevate Vitality Paleo meal plan. Picture: Elevate Vitality.

The Elevate Vitality founder says a paleo lifestyle even allows the odd indulgence.

"A paleo diet is high in lean grass-fed/wild meats, eggs, fish and seafood, fruits, all vegetables except starchy ones like potato, nuts and seeds and good fats," she says.

"You can even have tea, coffee, wine, beer and spirits in small amounts.

"The paleo diet avoids dairy, cereals and grains, starchy veggies, legumes and beans, peanuts, processed and salty foods like deli meats, salad dressings and sauces."

The 27-year-old recommends blogs such as Eat Drink Paleo for inspiration and recipes.

Romancing the Stone Age - Eating like our ancestors. The Paleo Diet. Amanda Chalmers, psychologist and personal trainer.

PALEO MEAL PLAN

MONDAY

Breakfast: Banana Porridge (Blitz up a banana with walnuts and almonds, cook in coconut milk and sprinkle with chia seeds and cinnamon)

Mid-morning: 2 boiled eggs with veggie sticks

Lunch: Grilled lamb with pumpkin and salad

Mid-afternoon: Pear and dandelion 'coffee', splash of almond milk and stevia

Dinner: Pan-fried barramundi with spiced cauliflower mash and pine nuts

Supper: Licorice tea

TUESDAY

Breakfast: Scrambled eggs with roasted tomatoes, sauteed kale and roasted pumpkin

Mid-morning: Hot chocolate made with 1 tsp raw cacao powder, water, stevia and 1 tsp coconut oil

Lunch: Chicken breast salad and avocado, dress with lemon juice and flaxseed oil

Mid-afternoon: Leftover chicken breast in cos lettuce 'wraps' with cherry tomatoes

Dinner: 1 piece grilled ocean trout with roasted carrots, pumpkin, beetroot and baby spinach (cook extra fish for lunch the next day)

Supper: Nettle tea

WEDNESDAY

Breakfast: 2 Vitality Breaky Muffins

Mid-morning: Veggie sticks with homemade avocado dip

Lunch: Leftover fish from dinner with lots of salad, dress with lemon juice and olive oil

Mid-afternoon: Nut butter spread on 1 apple or pear

Dinner: Grass-fed lamb backstrap marinated in garlic, thyme and olive oil with green salad

Supper: Peppermint tea

THURSDAY

Breakfast: Berries topped with walnuts, coconut flakes, chia seeds and LSA (linseed, sunflower and almond meal)

Mid-morning: 1-2 boiled eggs with veggie sticks

Lunch: Roasted Pumpkin and Herb soup topped with coconut cream and pine nuts

Mid-afternoon: 1-2 boiled eggs and veggie sticks

Dinner: Organic Grass-fed steak with roasted brussels sprouts, fennel and fresh salad

Supper: Chamomile tea

FRIDAY

Breakfast: Baked pear topped with crushed nuts, cinnamon and coconut oil

Mid-morning: Blueberries topped with almond butter and cinnamon

Lunch: Leafy salad with wild Atlantic tinned salmon, some olives, apple cider vinegar and splash of olive oil

Mid-afternoon: Hot chocolate made with 1 tsp raw cacao powder, water, stevia and 1 tsp coconut oil

Dinner: Roast chicken with sauteed greens and avocado

Supper: 10min Homemade Chocolate

SATURDAY

Breakfast: Scrambled eggs with sauteed mushrooms, asparagus, spinach and tomatoes

Mid-morning: Sliced turkey wrapped around veggie sticks

Lunch: Chicken and avocado salad

Mid-afternoon: 2 Chocolate Snowballs

Dinner: Grilled fish with roasted pumpkin and steamed asparagus

Supper: Paleo Anzac Cookies

SUNDAY

Breakfast: Almond meal Pancakes with Blueberries and Coconut

Mid-morning: 1 hard boiled egg and veggie sticks

Lunch: Chicken, avocado and pomegranate salad drizzled in tahini

Mid-afternoon: 10min Homemade Chocolate

Dinner: Cauliflower, Chia and Thyme Protein Pancakes

Supper: Nettle tea

Visit Elevate Vitality for more meal plans.

Continue the conversation via Twitter @itsKShort | @newscomauHQ | @cmjnaturopath

Cassie Mendoza-Jones's 7-day meal plans. Picture: Elevate Vitality.