Daniel Green - Paleo Monday to Friday

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In the two years since I published my last book, The Paleo Diet, Paleo has gone mainstream. To me, its popularity is hardly surprising as the simple principle of cutting out all the synthetic, heavily processed foods that are the cause of our 21st-century bad health and replacing them with the fresh meat, fish, nuts, seeds, fruit and vegetables that our Paleolithic ancestors thrived on gives us a food plan that is perfectly suited to our bodies. There is no weighing food, or counting calories. You eat until you are full. There is no starvation or hunger, just satisfying food that tastes great, and as a result, were healthier and therefore happier.

And if all this sounds good, it gets even better as Paleo also operates according to an 80-20 rule, which means that if 80% of what you eat is Paleo, the remaining 20% can fall outside. I love this concept, and not because I want an excuse to eat pizza and ice cream and chocolate on my days off, but because its what makes this diet realistic. Its what I, personally, have done for over 25 years now, since I lost 4 stone as an overweight young adult and why over all this time, Ive never put the weight back on. Ive always followed the exact same rule, which is easy for us to live on and maintain. Its what we do on average that works, and its why detox diets are so criticised. Why do we expect one detox week out of 52 to make any difference to our health or our weight? It makes sense that its what we do most of the time that counts. So you love chocolate? Great, you can have it, just in moderation. Its when we deny ourselves things that the cravings build and build and lead to excessive, unhealthy binges and the vicious cycle of yo-yo weight loss and weight gain. Its such a relief that Paleo offers a much healthier and practical alternative!

There are some people who dont like the 80-20 rule as they think it provides too much of an opportunity for backsliding and, of course, its up to you. Also, if youre dealing with serious health problems or intolerances like autoimmune disease, leaky gut, arthritis and skin rashes, it makes sense to maintain a strict Paleo diet that hopefully eliminates a lot of your symptoms. However, if you are fundamentally healthy, there is no reason why you shouldnt eat a bit of dairy or a few grains or a baked potato now and again. The reality is that were not living hunter-gatherer lifestyles! We do have times when our routines are disrupted, or we go on holiday or meet friends for dinner, and I love that Paleo acknowledges that there is sometimes more to life than food and escapes the rigid mindset that dooms almost every other diet to fail.

So, if you take the 80-20 Paleo rule and apply it to the week, it basically means that if you make good choices from Monday to Friday, you can relax the rules on the weekends. And so this book is all about helping you do just that. Ive included recipes for breakfasts, smoothies, snacks, light meals, main meals and desserts that are simple and easy to prepare during a busy working week. Anyone can make them and the ingredients can be found anywhere. Theres loads of variety, as Ive picked my favourites from all over the globe and theyre all so delicious and full of flavour that youll hardly notice youre on a diet. In fact, I dont think of it as one at all. To me, Paleo Monday to Friday is the perfect way of life I hope youll try it and agree...

1. Its based on unprocessed, whole foods which means fewer additives, unhealthy trans fats and no hidden sugars or salt.

2. Its low in salt and rich in potassium which means lower blood pressure.

3. Its high in fruit and vegetables which means getting your 5 a day is a doddle.

4. Its low in saturated fat and high in healthy fats which means lower cholesterol and less inflammation.

5. Its rich in protein and fibre which means it helps you feel fuller for longer and keeps hunger pangs at bay.

6. It helps to recalibrate your metabolism which will help you to shed any unwanted weight.

7. Its gluten-free which helps to banish bloating and digestive problems.

8. Its low GI which helps to avoid unhealthy spikes in blood sugar.

9. Its rich in plant-based phytochemicals which can help reduce the risk of certain types of cancer and conditions like dementia.

10. It helps balance the pH in your body modern diets encourage the production of acid within the body, which is believed to increase calcium loss from the bone and lead to many other health problems, including kidney stones, arthritis, fatigue, headaches, PMS and skin disorders. In contrast, the Paleo diet helps create a more alkaline environment.

Pile all these good things into your supermarket trolley and youll be guaranteed a perfect Paleo diet.

eggs hens, quails, ducks, or even emus

fish dont forget fish eggs or roe, which are full of protein and essential vitamins

tinned fruit and veg check the label to make sure it is sugar- and sodium-free

nut flours a great ingredient for baking; can be used in place of wheat flour.

nut milks a great milk substitute. Always choose the unsweetened option, or better still, make your own.

*NB peanuts dont forget that peanuts are not Paleo-friendly because they are legumes, not nuts.

arrowroot powder use in place of cornflour or wheat flour to thicken sauces

coconut aminos a soy-free seasoning sauce made from coconut tree sap, this is a great substitute for soy sauce

curry pastes make sure you read the label to check the ingredients. Its also very easy to make yourself.

fish sauce if it has added fructose and sugar or hydrolysed wheat protein it is not Paleo. The Red Boat brand is only made from two ingredients (freshly caught wild black anchovies and sea salt) and is minimally processed.

meat, fish and vegetable stocks organic and low-salt are the best options, or its very simple to make your own

mustard