From the Lab

Paleo Diet for the Slim Woman: 135–160 lbs, Recomp Phase

Name: XPERFORMANCELAB
Rating: 5.0

          May 29, 2026
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          By Xavier Savage
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          Slim
        

Paleo Diet for the Slim Woman: 135–160 lbs, Recomp Phase

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If you’re a woman at 135 to 160 pounds who wants the benefits of eliminating processed foods without the rigid tracking of IIFYM or the extremity of carnivore, the Paleo diet is a middle path: whole foods, no counting, and a clear list of what is in and what is out.

I’m Xavier Savage, a personal trainer based in Houston, Texas. Paleo is one of my most recommended frameworks for Slim archetype women who want simplicity and whole‑food quality without obsessive measurement. I work with clients across the US, Canada, and the UK through XPL online training, and Paleo works well for recomp as long as you prioritize protein and stay mindful of portions – because “no counting” can become “too many calories” if you are not paying attention.

What Paleo Actually Is – Mechanically

The Paleo diet emulates the dietary patterns of pre‑agricultural humans. It includes meat, fish, eggs, vegetables, fruits, nuts, and seeds. It eliminates grains, legumes, dairy, refined sugar, and processed foods. The rationale is that the human digestive system evolved over hundreds of thousands of years eating whole foods and has not fully adapted to the agricultural foods of the last 10,000 years.

Common misconception: We do not actually know exactly what paleolithic humans ate. The diet is based on a reasonable hypothesis, not historical documentation, and it varied significantly by region and era. The practical benefit is not historical accuracy – it is that Paleo eliminates most processed foods and emphasizes whole food sources, which naturally improves diet quality and satiety.

Exact Numbers – Paleo for Slim Recomp

Daily calories: 1,700‑2,000. Macronutrient split: Fat 35%, Protein 35%, Carbohydrates 30%. At 1,850 calories: Fat 72g, Protein 162g, Carbs 139g.

Minimum daily protein: 130g. Sources: grass‑fed beef, chicken, turkey, pork, fish, seafood, eggs.

What you eat: Meat, poultry, fish, eggs, vegetables (all), fruit, nuts and seeds (except peanuts), healthy fats (olive oil, coconut oil, avocado), sweet potatoes and other tubers.

What you eliminate: All grains (wheat, rice, oats, corn), all legumes (beans, lentils, peanuts, soy), all dairy, refined sugar, and processed foods and vegetable/seed oils (canola, soybean, corn oil).

Carbohydrate sources (Paleo‑compliant): Sweet potatoes, squash, fruit, beets, carrots. These provide the carbs to fuel your training without grains.

Water: 80‑100 ounces daily.

One‑Day Sample Meal Plan (1,850 calories)

Breakfast: 3 eggs, 1/2 avocado, sautéed vegetables in coconut oil, 1/2 cup berries – about 450 calories, 22g protein

Lunch: 6 oz grilled chicken, large salad with olive oil, 1 medium sweet potato – about 600 calories, 52g protein

Snack: 1 apple + 1 oz walnuts – about 250 calories

Dinner: 6 oz beef, roasted vegetables in olive oil, 1/2 cup squash – about 550 calories, 48g protein

Timeline

Week 1: Adjustment to removing grains and dairy. Energy may dip briefly, then stabilize as you adapt to whole‑food carbs.

Week 4: Improved digestion and satiety. Body measurements changing. Energy stable from tuber and fruit carbohydrates.

Week 12: Consistent recomp progress if protein targets are met and portions are managed. Many women maintain Paleo long‑term because it does not require tracking.

For the training protocol that pairs with Paleo’s whole‑food carbohydrates, see the glutes protocol and the quads protocol. For a version that also allows dairy and grains within macros, compare the IIFYM protocol. Take the XPL Archetype Quiz to confirm your archetype.

I train clients in person in Houston, Texas and work with people across the US, Canada, and the UK online through XPL. Take the XPL Archetype Quiz to get your exact protocol, or visit xperformancelab.com/plans-pricing to work with me directly.

The standards behind the standards. — Xavier Savage, XPL Xesthetic Performance Labs, Houston, TX