Lose Body Fat, Increase Energy & Be Healthy for Life! Mark Salinger
http://paleodietrecipecookbook.com
PaleoDietRecipeCookbook.com
2|Page
Disclaimer
This ebook contains links that redirect to websites other than paleodietrecipecookbook.com. We have no direct association with these websites, nor do we bear any responsibility for the content contained within their pages. Products sold from the linked websites come in the condition that the seller or website owner provides. As this ebook becomes outdated some of these linked products may change from the descriptions provided within this ebook or they may cease to be available. Your determination to use the paleo diet is entirely your responsibility and any risk is your own. This ebook and its recipes should be used as a starting place only for beginning the paleo diet and not as a fully stand-alone guide. We take no responsibility for loss of any kind that might potentially result. If you purchase any of the linked products you understand that this is entirely of your own volition. The links to some product pages are affiliate links. If you decide to purchase a paleo ebook or guide you will pay the same amount as anyone else, but we will derive a commission from that sale. We’ve chosen from dozens of competing products to only select the best we could find that were also able to be downloaded instantly for your convenient access. The seller is ultimately responsible for the quality and availability of these products and not us.
PaleoDietRecipeCookbook.com
3|Page
1.
Starting The Paleo Diet ……………………………………………………… Page 5
2.
Introduction to The Paleo Diet …………………………………………. Page 7
3.
Benefits of The Paleo Diet ………………………………………………… Page 9
4.
Diet Basics …………………………………………………………………………. Page 11
5.
Tips to Stick With The Paleo Lifestyle ………………………………. Page 14
6.
Paleo-friendly Desserts and Snacks …………………………………. Page 17
7.
Conclusion …………………………………………………………………………. Page 19
8.
Paleo Diet Recipes …………………………………………………………….. Page 20
9.
Resource Links for Paleo Diet Masters………………………………. Page 40
PaleoDietRecipeCookbook.com
4|Page
Poor self-image and being tired all the time were enough! I’d tried every fad diet and exercise program out there and nothing worked! If you are anything like me you’ve already learned the hard way that exercising can only get you so far. To really shed the pounds and have any hope of getting that lean sexy body you desire, diet is everything! I discovered the paleo diet after changing my tactic and doing extensive research into the effects of nutrients upon the body and the optimum foods that contained those nutrients. I stumbled upon the paleo diet which said that just like most animals only eat certain foods, we humans had evolved to eat a particular set of food to reach optimum health. It wasn’t that we could not eat any food we wanted, but that our bodies would react best only with certain foods. The paleo diet is truly unique in that it can help you lose weight through a combined focus on healthy natural foods as well as by avoiding foods that can disrupt your digestion and your body’s natural chemical balance. In this way the paleo diet helps you to avoid foods that make you store fat, while also bringing your body to peak health and fitness so that it can more easily burn off the excess fat you already have. The wonderful side effects of such a diet are overall improved energy, mental clarity and the alleviation of several common diseases. By giving your body the best nutrients in your day to day diet it will begin to heal itself and you can feel the amazing benefits of a body in peak condition. This is more than just a diet. This is a new way of thinking which has improved the lives of thousands who have tried it and stuck with it. I hope this little ebook can be the primer for you to begin your own journey into good health and achieving the body that you desire and deserve!
To really feel the effects of the Paleo Diet you owe it to yourself to go all in for at least 30 days. Make that promise to yourself and stick with it! To help you reach this goal it is essential that you create a meal plan with a large enough recipe selection that you will be more likely to actually follow through and stick with the diet. There are 20 recipes at the end of this book for you to try, but if you want to improve your chances of success on the paleo diet it is strongly recommended that you find as many recipe options as possible to add to your cooking repertoire.
PaleoDietRecipeCookbook.com
5|Page
A paleo approved meal plan is essential to starting on the right foot and sticking to the diet. Choose a recipe source with a meal plan to improve your chance of success. The best recommendation I can give for a good paleo meal plan and recipe source is the one that I still use today, The Paleo Recipe Book. With over 350 easy to follow recipes that strictly follow the paleo diet plus an 8 week meal plan, this was the resource that helped me begin my journey into a healthy paleo lifestyle.
Below are links to 3 great digital recipe sources that also have meal plans: Paleo Recipe Book Set – 370+ recipes & 8 week meal plan Paleo Cookbook Set – 375+ recipes & 30 day meal plan 1000 Paleo Recipes Series – More recipes than you could ever need
If you are an athlete who would like to try the paleo diet, but still want your protein smoothies and protein bars (OR you just like smoothies and desserts) check out the specialty paleo recipe sources below. Paleo Sweets Cookbook Desserts & Snacks – 82 delicious paleo desserts plus a dried fruit guide and a paleo protein bar recipe book. Paleo Diet Smoothie Recipes – 200+ Paleo Smoothie Recipes. Includes glycemic loading charts and indexes as well as other dietary tools.
Paleo on a Budget Guide – This ebook is all about saving you the most time and money. You might not have high-end grocery stores with a variety of paleo foods or the budget to buy them. This guide is like an educational course with links to videos and resources to plan and prepare meals quickly and affordably.
PaleoDietRecipeCookbook.com
6|Page
For 2.5 million years, early humans foraged, hunted or fished for their meals. Seafood, meats, vegetables, fruit, nuts, roots and seeds were the primary diet. This period of time before the development of agriculture is known as the Paleolithic era. No matter what you call our ancestors, some things haven’t changed. Man’s digestive systems have evolved only slightly in the 10,000 years since farming changed our diets. Shortened to Paleo, this modern diet is an approach to nutrition that mimics early mankind’s diet for optimum health. The Paleo diet is also known as the Stone Age diet, hunter-gatherer diet and the caveman diet. Our minds are modern, but our bodies and brains still require the same foods. Gastroenterologist Walter L. Voegtlin first popularized the Paleo diet in the 1970’s. He argued in "The Stone Age Diet" that humans as carnivores chiefly need fats, proteins and a small amount of carbohydrates for optimum performance. For the last 30 years obesity has been increasing in the United States. Our modern diets are laden with preservatives, processed sugars, and fried foods. Today’s health crisis has led to a renewed interest in Voegtlin’s tested approach to healthy living. The Paleo diet is a way of eating that is based upon the principles of our ancestors. During this time people survived by means of hunting and gathering and thought of food only as a means of survival. Over the generations, food has stopped being simply a source of nutrition and has become a hobby, as well as a source of comfort. This has led to many health problems, diseases, and the obesity epidemic. This simple guide will explain the details of the Paleo Diet, how to follow the plan, the benefits of the plan, and provide tips and other resources to make your experience successful.
What Exactly is the Paleo Diet? The Paleo Diet is a very simple program that is centered on certain types of allowable foods. Foods that are allowed are those that were eaten by our ancient ancestors prior to the boom of agriculture. These items include meats, fish, eggs, vegetables, shellfish, roots, berries, fruits, nuts, mushrooms, and the like. Foods that would not be allowed are white potatoes, sugars, processed foods, dairy, beans, legumes, and grains. This diet is based on foods that were locally hunted or gathered by our paleolithic ancestors. As our ancestors migrated further from home and established populations
PaleoDietRecipeCookbook.com
7|Page
around the world, various combinations subsequently allowed on the Paleo Diet.
of
foods were
discovered, which
are
Certain types of oils are also allowed on this diet. These oils include those that are derived from tree nuts or fruits such as avocado, olive, palm, almond, pecan, hazelnut, coconut, walnut, or macadamia. Processed or seed oils are not acceptable. Meats eaten should be wild game when possible, however grass fed meat can be substituted. It is highly encouraged that the meat be grass fed because the omega 3 and omega 6 fatty acids are properly balanced. Bone marrow and organ meats are also allowed, however no processed meats should be eaten. A wide variety of meal combinations can be made from the allowed list. Hunters tended to kill whatever they could find for a source of meat, while foragers were able to recover more than three hundred different types of edible plants. Most of these plants are leafy greens, however there were also several different spices and herbs. While herbs and spices can be used on the Paleo diet, salt should not be added. Sea salt is a more natural substitute you may use if you must. Otherwise, our ancestors did not have salt, and once you remove it from your daily life you will find that you no longer enjoy the taste of it as much. The same can be said for sugary foods. The only drink that is authentic to the Paleo diet is water. It is recommended that people drink only when thirsty and spring water (or filtered mineral water) is preferred to that which may be treated with chemicals such as fluoride or chlorine. This diet focuses on eating nutrient dense foods. Therefore, supplements with vitamins and minerals should not be necessary, and they are not considered authentic to the plan. That being said, there is one exception to this rule. Vitamin D may need to be supplemented for those who are not outside on a regular basis, or those who do not eat liver regularly. For those who do not eat fish or cannot eat fish, fish oil supplements may also be needed for adequate amounts of omega 3 fatty acids. Just as water should only be consumed when thirsty, food should only be eaten when the dieter is hungry. This means there are no set meal times, and there should be no mindless snacking. Our ancestors hunted and gathered food in anticipation of being hungry or in response to being hungry, not simply for the pleasure of eating.
PaleoDietRecipeCookbook.com
8|Page
The advantages of the Paleo Diet have been researched and proven in numerous academic journals. It is amazing how changing what we put in our mouths can cause such dramatic changes in our quality of life. The Paleo diet offers a wide variety of health benefits, and is considered to be one of the best eating plans in the world. Unlike other types of diets where most people begin them with the sole goal of losing weight, this diet is a lifestyle change that actually imitates the body’s perfect gene expression, thus making it a way of eating that truly improves every type of function. Because there are so many unique benefits to the Paleo diet, it is nearly impossible to name them all. That being said below is a list of some of the most commonly experienced benefits of the diet. Lose fat: The foods that make up the Paleo diet are what we call fat burning foods. In fact, the Paleo diet allows you to eat large quantities of delicious food without needing to worry as much about restricting calories. The result is a leaner and fitter body. Fight Disease: The Paleo diet is proven to help prevent diabetes, Parkinson's disease, cancer, heart disease and strokes. Improve Digestion: Many digestive problems such as, irritable bowel syndrome, Crohn’s disease and indigestion can be avoided. Clearer Softer Skin: Eating the Paleo diet means avoiding the foods that cause oily skin and pore blockage. When sebum is overproduced, obstructions of the sebaceous glands result and cause pimple formation. Foods in the Paleo diet do not cause the insulin spikes that result in a sebum boost. Therefore, you can expect smoother, more attractive skin. Have Energy – Feel Great: Not only does the Paleo diet help people be healthier and look younger it also makes you feel better. Paleo supporters swear by the caveman lifestyle because it just “feels” right. The only way to find out the energy and confidence experienced by others is to try it for yourself.
PaleoDietRecipeCookbook.com
9|Page
Other Results Reported
Higher testosterone levels for men; Higher estrogen levels for women; Healthier muscle growth and greater muscle gain; Better joint health with the ability to heal joint injuries quickly; Fewer muscle aches and/or back pain experienced; Greater sex drive; Increase in fertility; Better scent with less body odor; A higher amount of stamina; A reduction in the amount of sleep that is needed; A more regular and less painful menstrual cycle; Greater bone strength; Healthier hair with less hair loss and thicker hair growth; A more regulated sleep pattern; A reduction or elimination of cravings for foods that are sugary; Greater flexibility; Greater physical endurance; More regulated hormone levels including less cortisol from stress; The ability to heal tooth decay; More regular and more frequent bowel movements; Decrease allergies to triggers in the environment; Finally obtain those coveted six pack abs!
This list is just a sampling of the benefits that have been reported after starting the Paleo diet. Since every person is different, you may find that your experience is different from others, and you may find that you experience a completely new set of benefits. What cannot be disputed is there are most definitely a wide range of positive changes that will be felt once the diet has begun. With time you will find you are in the best shape of your life, and you will wonder how you ever lived before. The amount of energy, the stamina, the improvement in overall body function, and the efficiency in which your body is now operating will make a world of difference in your life. The Paleo diet is quite simple to begin, only requires minor lifestyle changes that will not disrupt your daily routine, yet the benefits are undeniable. Try it for yourself to find out how much better you can feel!
PaleoDietRecipeCookbook.com
10 | P a g e
People assume the Paleo Diet is complicated or difficult to follow, but it is actually quite simple: eat real foods. For a guideline on portions, 56–65% of your calories should come from animals, 36–45% from plant based foods. Keep proteins high at 19-35%, carbohydrates at 22-40%, and fats at 28-58%.
What to Eat Eating a Paleo Diet is provides a large variety processed macaroni and energy levels! Below are
more about experimentation than limitation. Mother Nature of delicious foods to explore. Instead of settling for a box of cheese, feast on a meal that excites your taste buds and your just some of the many foods you can incorporate into your diet.
PROTIENS Meats Beef Veal Pork Lamb Goat Rabbit Sheep Wild Boar Bison
Wild Game Pheasant Deer Duck Wild Turkey Rabbit Moose Woodcock Elk
PaleoDietRecipeCookbook.com
Poultry Goose Chicken Turkey Quail Duck
Fish Tuna Salmon Trout Halibut Sole Bass Haddock Turbot Cod Tilapia Walleye Flatfish Grouper Mackerel Herring Anchovy
Shellfish Lobster Shrimp Scallops Crab Clams Mussels Oysters
Eggs Chicken eggs Goose eggs Duck eggs Quail eggs
11 | P a g e
VEGETABLES Standards Cauliflower Broccoli Celery Bell Peppers Onions Leeks Green Onions Eggplant Brussels Sprout Artichokes Asparagus Cucumber Cabbage Okra Avocados
Leafy Greens Collard Greens Lettuce Spinach Watercress Beet Top Dandelion Swiss Chard Mustard Greens Kale Turnip Greens Seaweed Endive Arugula
Squash Butternut Spaghetti Acorn Pumpkin Zucchini Yellow Summer Buttercup Crookneck
Roots Turnips Carrots Beets Parsnips Artichokes Rutabaga Sweet Potatoes Radish Yams Cassava
Mushrooms Oyster Button Portabella Chanterelle Porcini Shiitake Crimini Morel
Nuts & Seeds Brazil Nuts Pistachios Sunflower Seeds Pumpkin Seeds Sesame Seeds Pecans Walnuts Macadamia Nuts Pine Nuts Chestnuts Cashews Hazelnuts Almonds
Flavor Enhancers
Herbs Parsley Thyme Lavender Mint Rosemary Chives Tarragon Oregano Dill Bay Leaves Sage Coriander Basil Cilantro
SUPPORTING FOODS Fats Olive Oil Avocado Coconut Oil Clarified Butter Lard Tallow Veal Fat Duck Fat Coconut Flesh Nut Oils Nut Butter Lamb Fat
Fruits Apples Oranges Bananas Strawberry Cranberry Grapefruit Peaches Pears Nectarines Plums Pomegranates Pineapple Grapes Papaya Cantaloupe Kiwi Lychee
PaleoDietRecipeCookbook.com
Cayenne Pepper Chilies Ginger Onions Garlic Black Pepper Hot Peppers Star Anise Mustard Seeds Fennel Seeds Cumin Turmeric Cinnamon Paprika Nutmeg Cloves Vanilla
12 | P a g e
What NOT to Eat The main foods to eliminate are processed foods, which are the largest source of toxicity and malnutrition. Processed foods are the easiest items to eat these days and we eat entirely too much. Grains that form the base of sandwich breads, cereals and pastas have no place in the Paleo Diet. Processed fats and vegetable seed oils are also counterproductive to your health. Legumes, especially soy should be banished from your diet. There are no refined sugars, very little dairy and absolutely no processed foods allowed in the Paleo diet plan. If you ban these unhealthy foods from your house and shop only for the healthy paleo foods this diet will become easy! Remove all temptation!
15 “Rules� of the Paleo Diet Lifestyle If you need a more concrete recap of what to do and what not to do in order to live a proper Paleo diet lifestyle the following is a list of 15 most commonly observed guidelines: 1.
The Paleo diet should contain moderate amounts of animal protein, low amounts of carbohydrates, and it should be high in fat. Portion control and counting calories is not needed or recommended.
2.
Saturated fats such as coconut oil can be eaten in unlimited quantities. Duck fat, beef tallow, and lard can also be eaten, but only if they come from grass fed animals. Olive, macadamia, and avocado oil are also good to use as fats.
3.
Animal protein can be eaten in healthy portion sizes. These include organ meats, wild game, red meat, eggs, pork, poultry, and fish. Cooking with the bones in place makes the meat more tender, juicy, and tasty, and can also make great tasting soup stock.
4.
Eat plenty of vegetables either raw or cooked with some type of fat. A starch such as a sweet potato can provide non-toxic carbohydrates that provide clean energy.
5.
Fruits and nuts should be eaten in low to moderate amounts. Low sugar fruits such as berries, and nuts that contain omega 3 fatty acids are best. Eliminate fruits and nuts completely if you are trying to lose weight.
6.
Choose meat that is grass fed from local farms in your area. If you choose lean cuts of meat, add fats when cooking.
PaleoDietRecipeCookbook.com
13 | P a g e
7.
Do not eat legumes, or grains. This means eliminating oats, corn, rice, soy, barley, beans, rye, peanuts, and wheat.
8.
Do not use any vegetable, partially or fully hydrogenated oils such as canola oil, peanut oil, soybean oil, margarine, corn oil, sunflower oil, or safflower oil.
9.
Do not eat sugary foods such as processed foods, prepackaged foods, fruit juices, soft drinks, or sugar.
10.
Do not eat dairy products, except for grass fed butter if you cannot do without.
11.
Eat only when you are hungry, and do not worry if you find you are skipping meals. There is no need to eat three defined meals each day.
12.
Try to reduce or eliminate as much stress in your life as you possibly can, and sleep when you feel the need to do so. Try going to bed when it becomes dark, and wakeup when it is light, without using an alarm clock.
13.
Keep exercise to a normal level, with short and intense routines just two to three times each week. If you feel tired, do not work out. Think of exercise sessions as short sprints that are intense right off the bat, without the need for in depth cardio.
14.
Instead of commercial supplements or multivitamins, take just a vitamin D supplement and probiotics. Iodine may also need to be supplemented, however this can be done naturally through foods such as seaweed.
15.
Take some time to enjoy life! Get outside, play some games, travel, discover nature, and just relax.
Unfortunately, the cheapest and quickest foods available today are usually the least nutritious. Our busy lifestyles have our kids raised on a diet of processed foods and fast foods. Even the popular culture makes eating real foods an odd concept. Despite knowing the benefits, some never try the Paleo diet because they believe it is too hard. Living a long, healthy fulfilling life is well worth a few small changes in what you eat. While not as easy as stopping at a drive-thru, maintaining a Paleo lifestyle can be achieved if you follow these tips.
PaleoDietRecipeCookbook.com
14 | P a g e
Stay Organized: The number one tip is to be organized and prepared. The biggest challenge will be to have Paleo foods always available at your home and to plan your meals. You are much more likely to eat healthy food choices if it is readily available at home. Change How You Shop: Find the best farmers markets, butchers and whole food grocery stores in your area. Before going to the grocery have a list of items you plan to pick up. Shop the perimeter of grocery stores to avoid the aisles filled with processed foods. This may be difficult at first, but after a month or so you will no longer feel a need to peruse the sugar aisles. Clean Your Pantry: Clear your cupboards of all the cereals, pasta, and processed foods in your cabinets. Don’t worry, you will replace these foods with much more satisfying fresh and healthy foods. Click Here to get the Paleo Budget Guide: Learn to save time and money. Learn to Work the Kitchen: Unlike a diet based on grains, there are many foods to eat with the Paleo Diet such that you should never become bored. The best way to take advantage of everything nature has to offer is to learn how to cook. By combining diverse flavors and foods, there is an endless amount of tasty dishes to excite your taste buds. Dress Your Food: Most of the condiments on the store shelves are filled with preservatives. However, you can enhance the flavor of your foods by making your own condiments at home. Ketchup, mustard, salad dressings and sauces can be made at home naturally with delicious results. Exercise: Just changing your eating habits will cause you to lose weight naturally on the Paleo Diet. Add exercise to the mix and you will be amazed at how quickly you notice a difference. Your true, toned physique will come out as pounds shed. You will also notice the amount of energy increase compared to when you ate a traditional diet. Start feeling strong, energetic, mentally sharper and all around younger. Join a Support System: Find chat rooms and forums where like-minded people meet. Participate at a gym where the Paleo Diet is the main lifestyle choice. It is nice to share ideas on the best Paleo books, and even give advice on keeping true
PaleoDietRecipeCookbook.com
15 | P a g e
to the diet plan. Joining a community online or in person is extremely motivating when you learn about how other people’s lives have improved just from staying true to the Paleo way.
Money-Saving Tips Many people who want to begin a new diet worry a great deal about the cost. Of course you want to eat healthier and be healthier, but you also do not want to break the bank. The Paleo diet does not have to cost a fortune to be followed correctly. Here are some tips to help you enjoy the benefits of the Paleo diet while sticking to your budget. Stock Up: Buy your food items in bulk, especially when they are on sale. Meat can be purchased in large family packs, divided, and easily frozen. Vegetables can also be frozen, and items like olive oil keep for a long period of time when stored properly. Choose Meat on the Bone: Not only are these cuts much cheaper than boneless varieties, they also provide a great deal more flavor, and tend to have a bit more fat. Buy Organ Meats: Organ meats such as liver, heart, and kidneys are very inexpensive and provide an astonishing amount of nutrition. This is one staple that should be found in every Paleo dieter’s kitchen. Purchase Canned or Whole Fish: Try to always avoid buying farmed fish. Instead, purchase canned fish such as canned wild salmon, sardines, or tuna. These items go on sale quite often, so stock up when you see a good deal. Another helpful tip is to buy whole fish from your local fish market. When you purchase a whole fish it is generally less expensive because you are not paying someone else to fillet, debone, and skin it. Doing this yourself may take a bit of practice, but once you get the hang of it, you will find it is a very cost effective way to stock the freezer. Shop Local Farmer’s Markets: It is always a good idea to buy fresh, local produce from your area. Not only is this food healthier for you, it is generally cheaper because it does not have to be trucked a great distance to reach its destination. Purchase Frozen Vegetables and Fruits: Frozen produce is always handy to have on hand, and it is on sale a great deal. Since frozen vegetables and fruits are usually rapid frozen right after they are picked, you know the food will be nutritious because it is ripe. Grow Your Own Produce: Keeping a small garden is easy to do, costs very little, and can yield a bumper crop of nutrition. You will also gain the benefit of getting outside,
PaleoDietRecipeCookbook.com
16 | P a g e
communing with nature, knowing exactly where your food comes from and how it was handled, and getting some exercise. Make Dressings Yourself: This is quite easy to do, and you can save a ton of money by not buying bottled dressings. You will also be able to control exactly what goes into them for optimal health. All you need is some good oil, such as olive oil, lemon juice or vinegar, and your favorite herbs and spices. Fishing and Hunting: Two activities that have been done for centuries are still some of the best ways to stock a freezer. When you catch or kill your own food you know for sure where it came from, how it was processed, and that it was organic. You will also benefit from spending time outside and getting a good deal of exercise to bring home dinner. Get the Paleo Budget Guide: Click the link to learn how to save time AND money.
One of the biggest stumbling blocks with the Paleo Diet plan is desserts. Most desserts have unnatural sweeteners and starchy carbs that spike insulin levels. For special celebrations and birthdays sometimes a sweet treat is in order. There are some very tasty Paleo desserts that can help you transition fully into the Paleo lifestyle without indulging in bad choices or having a gluten stomachache. While it is not a good idea to eat desserts after every meal, Paleo-friendly desserts can stop hardcore cravings from your pre-Paleo days. Below is a list of a few paleo substitutes for preparing delicious desserts.
ďƒź Almond flour: Grinding almonds creates nutritious, high protein flour perfect for making muffins, breads and of course, traditional macaroons. ďƒź Raw Honey: Because honey can be eaten straight from the hive, it is considered a true Paleo sweetener. Though it is a whole food, honey is highly caloric and does spike insulin levels, so use sparingly. Honey is the natural sugar substitute.
PaleoDietRecipeCookbook.com
17 | P a g e
Cocoa: Unsweetened, pure dark chocolate has nutritious antioxidants and sticks to the limited dairy rules. Opt for the natural cocoa over the Dutch processed version that loses its benefits during processing. Pure Vanilla Extract: Pure vanilla extract is a staple in any baker’s cupboard. Just make sure to buy the pure stuff and not the cheap flavoring. Coconut Oil: Coconut oil is a medium chain fatty acid, which means it transfers directly to the liver where it is used for energy instead of being stored directly as fat. It also stimulates the thyroid gland helping to speed up metabolism. Coconut oil adds a subtle sweetness to pancakes and other baked recipes. Coconut Milk: A great dairy substitute, coconut milk contains lauric acid. Lauric acid helps to boost the immune system. You can use coconut oil to make ice cream, hot cocoa, pudding, and even eggnog. Nuts: Nuts are loaded with good fats the body needs. Hazelnuts, pecans, macademian nuts and almonds are lifesavers in the kitchen. Use nuts for pie crusts, candies or even as a simple spiced nut blend. Frozen Fruit: Freeze berries to make easy desserts. Use them to make rich frothy smoothies or sorbets. Frozen grapes and cherries taste delicious straight from the freezer. Try frozen bananas on a stick or blended down for a creamy ice cream experience. Dates: Dates are natural sweeteners that can be used in place of honey. They contain simple sugars like dextrose and fructose that are easy to digest and replenish your energy. Blend dates in the food processor with wet ingredients when baking. Dates also work well as a binding agent for snack bars. Click to view the Paleo Sweets Cookbook for many incredibly delicious paleo dessert recipes.
PaleoDietRecipeCookbook.com
18 | P a g e
The real key to the success of the Paleo Diet is that it forces you to give up nutrient poor foods in favor of nutrient dense healthy foods. Unhealthy processed foods with unnatural preservatives, dyes, hormones, concentrated fats or sugars (and other nastiness) are leading to an epidemic of disease and obesity. Avoiding grains, dairy, and legumes has the effect of forcing you to avoid many of these processed foods as well as desserts and pastries which can cause you to balloon up. It also means that you satisfy your caloric intake with more nutrient rich foods such as fruits, vegetables, and meats which is really what your body needs to be at its optimum health. Some followers of the Paleo diet allow for exceptions in the case of dairy products that are produced organically without hormones and from grass fed cows. Organic rice is another common exception. The Paleo Diet is proven to shed pounds and lead to a healthier life. Add exercise to the mix and you can achieve the lean, sexy body seen on fitness models. Despite popular belief, the Paleo lifestyle is not overly restrictive and can actually open your palette to a whole new world of culinary experiences. There are a variety of high quality cookbooks and websites that will help you along the way. Once you experience the transformation you will wonder how you ever functioned. Get the most of your life and enjoy optimum fitness with the Paleo diet plan! When you are ready to make the commitment and try a FULL 30 days on the paleo diet I urge you again to find a good meal plan and recipe source with meals you are most likely to prepare and eat. Let no excuses get in your way!
Check out The Paleo Recipe Book Set for its 8 week meal plan and over 350 recipes.
Click Here to learn more >>> Another great digital alternative is The Paleo Cookbooks set & its included 30 day meal plan. Click here to compare them. Pick either option and stick with it!
PaleoDietRecipeCookbook.com
19 | P a g e
Use the recipes that follow as a base from which you can add additional paleo food items or spices to create even more delicious and nutritious meals.
Paleo Pancakes Ingredients: 6 eggs 1 can coconut milk 2 Teaspoons vanilla 1/2 Tablespoon baking soda 1 Tablespoon honey 2 Teaspoons cinnamon 3/4 Cup coconut flour
Instructions: 1. Beat the eggs first until they're frothy and uniformly mixed. 2. Add the remaining ingredients and mix thoroughly. 3. Set the heat to medium and cook on a girdle or skillet. 4. When you pour the batter, try to keep the pancakes small.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
20 | P a g e
Broccoli and Pine-Nut Soup Ingredients: 1 onion, diced 1 Tbs oil 3 cups broccoli 3 cups chicken or vegetable stock ¼ cup pine-nuts
Instructions: 1. Fry the onion in a large pan with oil on medium heat until slightly browned. 2. Add the broccoli and the chicken or vegetable stock to the pan. 3. Let the mixture simmer for 10-15 minutes or until broccoli has softened. 4. Set the pan aside and let it cool down for a short time. 5. Take your broccoli and stock mixture and place it in a food processor or use an electric blender. Process or blend until you have created a smooth texture. 6. Heat your soup and add the pine-nuts before serving it to your guests or family.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
21 | P a g e
Paleo Strawberry Apple Snack Ingredients: 2 large apples 2 cups strawberries 1 tsp cinnamon ¼ cup purified water
Instructions: 1. Clean, core and dice the apples. 2. Add diced apples and strawberries in a blender and add a ¼ cup of purified water and cinnamon and process for about 30 seconds or until smooth. 3. Pour mixture on a teflex sheet (a Teflon-coated sheet commonly used to dehydrate delicate foods) and place in a plastic dehydrator. 4. Dehydrate for 6-8 hours, remove teflex and flip fruit. Continue drying another 4-6 hours or until desired consistency is achieved. 5. Use a pizza cutter to slice into snack-size pieces.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
22 | P a g e
Italian-Style Roast Beef Ingredients: 4-pound bottom round roast 2 large onions, sliced 3 cloves garlic, chopped 1 Tbs. garlic powder, plus more to taste 1 Tbs. oregano, plus more to taste 2 cups fresh baby carrots
Instructions: 1. Coat the inside of a Dutch oven with oil and sear the sides of the roast over high heat until well browned. Then remove and set aside. 2. Lower the heat to medium, add the onion and garlic and cook for about 3 minutes until softened. 3. Season the meat with garlic powder and oregano and return to the Dutch oven. 4. Add one cup of cold water to the Dutch oven. 5. Cover and cook on medium-low heat for about 3 1/2 hours. Add more water as needed to create a rich au jus. 6. After the second hour, arrange baby carrots around the meat, seasoning with garlic powder and oregano to taste. 7. When the meat is tender, remove the contents of the Dutch oven and place the meat on a carving board and slice; place the carrots in serving bowl with the cooked onion.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
23 | P a g e
Kale Chips Ingredients: 2 handfuls kale leaves 1 teaspoon cayenne pepper Cooking spray Sea salt
Instructions: 1. Preheat oven to 350 °F. 2. Arrange kale on a non-stick baking sheet. 3. Very lightly coat kale with cooking spray and a bit of sea salt. 4. Sprinkle cayenne pepper on top of the kale and bake for 10 minutes or until crispy.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
24 | P a g e
Paleo Egg Breakfast Ingredients: Two eggs 5 to 7 slices of bacon One handful of fresh or frozen spinach
Instructions: 1. Boil the eggs for about 6 minutes and then immediately put them under cold water. 2. Prepare the bacon slices in a frying pan. 3. The frozen spinach (or fresh if you have that available) can be unfrozen in the microwave for 2 to 3 minutes. 4. Mix and eat the bacon, eggs and spinach however you like.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
25 | P a g e
Roasted Acorn Squash Ingredients: 2 acorn/pepper squash; 3 tbsp clarified butter, tallow or coconut oil; 2 onions, thinly sliced; 3 cloves garlic, minced; 1 tsp ground coriander seed; ½ tsp nutmeg; Sea salt and freshly ground black pepper to taste;
Instructions: 1. Preheat your oven to 375 °F. 2. Cut each squash in half, but leave the seeds in. 3. Place cut end up on a baking sheet and roast them for about 50 minutes to an hour, long enough so that the flesh is fork tender. Remove once cooked and let cool for several minutes. 4. In a medium skillet over medium heat, sauté the onions in the cooking fat for close to 10 minutes, until the onions begin to brown. 5. Add the garlic to the skillet, followed by the coriander, nutmeg, salt and pepper. Continue to cook for about 2 minutes. 6. Remove the seeds from the squash and discard. Spoon out the tender flesh and discard the skin. Roughly mash up the squash and add it to the skillet. Mix well. Only leave on heat long enough to blend flavors.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
26 | P a g e
Broiled Fish Ingredients: Fish filets (1-2 per serving) Salt Pepper Garlic salt Lime or lemon Fresh or frozen broccoli
Instructions: 1. First you want to find fish filets with white flesh, they should be firm and have no strong fishy smell. The best way is to ask in your grocery store which day they get fish delivery and time your shopping accordingly. 2. Pre-heat the oven to 350 °F (175 °C). 3. While the oven is heating up you can prepare the fish by putting it in a greased broiling pan and squeeze the lemon or lime over it. Add some salt, pepper and maybe a touch of garlic salt to it. 4. The broiling time can vary quite a bit depending on how big the filets are. If we are using fresh filets you should broil them about 10 to 12 minutes. The easiest way to tell if the fish is done is to use a fork. When it flakes easily it is ready to be served. Add some light sea salt to it and your ready to go!
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
27 | P a g e
Cinnamon Chicken Recipe Ingredients: 1 3lbs chicken, cut into 8 pieces (breasts, drumsticks, thighs and wings); ½ tsp sea salt; ½ tsp black pepper; 2/3 tsp cinnamon; 2 cloves garlic, minced; ½ tsp paprika; 1 onion, sliced; 1 cup water or chicken stock;
Instructions: 1. Preheat your oven to 400 °F. 2. In a small bowl, combine the salt, pepper, garlic and cinnamon. Rub the chicken pieces with this mixture and allow it to sit for about 30 minutes at room temperature. 3. Place the chicken pieces in a large roasting pan, sprinkle the meat all over with the paprika and add the onion slices to the pan. 4. Cook for 35 minutes and then reduce the heat to 350 °F. 5. Stir in a cup of water to the roasting pan and continue cooking for another 50 minutes. 6. Serve and use the juices from the pan as a sauce.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
28 | P a g e
Shrimp Ceviche Ingredients: 1 lb. shrimp, peeled & deveined 4 limes 1 small shallot, diced 1 medium tomato, diced 1 jalapeno, seeded and minced 1/4 cup olive oil 1 tsp. kosher salt 1/2 tsp. fresh ground black pepper 1/4 cup fresh cilantro leaves, diced 1 avocado
Instructions: 1. Bring a pot of water to boil and cook the shrimp for about 3 minutes. 2. Drain, cool, de-tail, and roughly chop the shrimp. 3. Squeeze limes into a medium bowl. 4. Add shrimp, shallot, tomato, jalapeno, olive oil, salt, and pepper to the lime juice and mix well. 5. Cover the mix and let it marinate in the fridge for a minimum of one hour (can chill up to six). 6. Stir cilantro into chilled mixture. 7. Serve ceviche with a slotted spoon and top with sliced avocado.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
29 | P a g e
Breakfast Egg Loaf Ingredients: 10 eggs 1 chopped red bell pepper ½ chopped yellow onion 3 chopped jalapenos 1 can of Rotel tomatoes 2 teaspoons cumin 1 teaspoon garlic salt 1 teaspoon black pepper Bacon (optional)
Instructions: 1. Add the ingredients to a pre-heated and dry skillet. 2. Stir and cook until onions begin to caramelize and vegetables almost burn. 3. Add the Rotel tomatoes to deglaze the pan and cook off the excess liquid 4. Whisk the eggs in a bowl and mix with all other ingredients. 5. Pour into a bread pan ensuring the ingredients are spread evenly and cook at 400 °F for 30-45 minutes or until done.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
30 | P a g e
Breakfast Casserole Ingredients: 2 Cups Cooked meat (shredded chicken works well) 1 Zucchini peeled using a Julienne peeler to make them like noodles 1 Red Onion, diced 4 Cloves of garlic, minced 8 eggs 2 Tbsp Basil Salt and Pepper to taste 4-6 Pieces of bacon
Instructions: 1. Preheat oven to 350 °F 2. Sauté onions and garlic until they start to caramelize and then turn off the heat 3. Mix the eggs, cooked meat, shredded zucchini, basil, and salt and pepper in a bowl 4. Add sautéed onions and garlic to your mix and stir well 5. Grease a 9×13 Inch baking dish with olive oil or other paleo-friendly oil/fat 6. Pour mixture into baking dish and put in preheated oven to cook for 30 minutes or until cooked through. Test doneness with a fork. Broil for 3 minutes to brown the top if desired. 7. While casserole bakes, cook the bacon to your liking. 8. Cut casserole and serve with a slice of bacon on top Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
31 | P a g e
Green Smoothie Ingredients: 1 apple 1 pear 1/2 tsp freshly grated ginger 2 Tbsp flax seed 6 large kale leaves (remove woody stem) or 2 handfuls of spinach Juice of 1 small lemon 1 cup water
Instructions: Place ingredients in a blender and blend until smooth
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
32 | P a g e
Bacon Avocado Salad Ingredients: 1 lb Bacon, chopped or crumbled 1 large Avocado sliced to 1-inch squares 4 oz Crimini Mushrooms (baby bella) Clover Sprouts 3 sprigs fresh Mint 1 cup chopped Green Onions (or chives) Extra Virgin Olive Oil
Instructions: Crumple the bacon and mix with all other ingredients in a bowl
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
33 | P a g e
Citrus Salmon & Asparagus Ingredients: 1 cup orange juice (about 2 oranges) 1 Tbsp fresh thyme, chopped 1 tsp oregano, dried 4 (6 oz) salmon filets Zest of 1 lemon 2 tsp sea salt 1 tsp pepper 1 Tbsp Herbes de Provence 1 lb asparagus, remove tough ends 1 Tbsp extra virgin olive oil
Instructions: 1. Create the sauce: whisk orange juice, thyme, and oregano in a small bowl. Put half the mixture in a re-sealable bag with the salmon. Let marinate for 5 minutes. 2. Put remaining sauce in a pan on medium heat. Bring to a boil and lower heat to a simmer for 10 minutes or until the sauce reduces slightly. 3. Heat broiler to 400 °F and line a baking sheet or broiler pan with aluminum foil. Position the top rack 6 to 8 inches from the boiler. 4. In a small bowl combine the zest, salt, pepper, and Herbes de Provence. Remove salmon from marinade and place on baking sheet. Discard marinade. Season the salmon with the lemon zest mixture. Add asparagus to the broiler pan, drizzle with oil and season with salt and pepper. Cook salmon & asparagus for 8–10 minutes. 5. Place salmon and asparagus on plate. Top with the citrus-herb sauce and serve. Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
34 | P a g e
Tuna Cakes Ingredients: 1 small can of tuna (drained) 1 cup grated cauliflower 1/2 cup ground almonds / sunflower kernels 2 Tbsp coconut flour 2 eggs 1 tsp ground coriander 1 tsp dried dill pepper, salt to taste
Instructions: 1. Mix all ingredients in a large bowl. Allow to set for a while. 2. Place parchment paper or baking foil on baking sheet. Turn on the oven and set the temperature to 355 °F. 3. Shape cakes with hands into burger-like cakes and put on a baking sheet. If the bottom of the bowl contains more liquid continue to mix while making cakes. 4. Bake cakes in the oven for about 20-25 minutes. 5. Allow cakes to cool and then serve with fresh salads or steamed vegetables.
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
35 | P a g e
Key Lime Paleo Pie Ingredients: Pie Crust 1 cup dried shredded coconut, unsweetened 1 cup raw walnuts 6 medjool dates, pitted 2 pinches of sea salt Pie Filling 1 and 1/2 cups mashed avocado (~3 small) 3/4 cup fresh squeezed lime juice 1/2 cup coconut oil, melted 1/3 to 1/2 cup honey or pure maple syrup zest from 1 lime pinch of sea salt
Instructions: 1. Put pie crust ingredients into a food processor and blend until the mixture can be pressed together and hold firm. 2. Use a pie pan, mini tart pans or a muffin pan (with saran wrap) and begin pressing the pie crust mixture along the pan(s) and extend the crust above the surface of the pan(s). 3. Place the molded pie crusts and pan(s) into the freezer for 30 minutes so that it can firm up. 4. Next put the pie filling ingredients into a food processor and blend until smooth. Taste it and adjust ingredients to your liking if needed. 5. Pour the pie filling mixture into the pie crust(s) and return to the freezer. 6. Can keep in freezer for weeks until ready to serve. Thaw in refrigerator. Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
36 | P a g e
Pomegranate Steak Ingredients: 1 1/2 Lb Flank steak 1 Cup (divided) pomegranate juice 1/2 Cup olive oil 1 Tbsp balsamic vinegar 1 Tsp freshly grated ginger 2 Cloves of garlic, minced 1 Tbsp fresh thyme, chopped 1 Tsp sea salt 1/4 Tsp black pepper
Instructions: 1. Trim the steak of fat and lightly cut a crosshatch pattern on each side for maximum absorption of the marinade. 2. Mix 1/2 cup pomegranate juice, olive oil, balsamic vinegar, ginger, garlic, thyme, salt and pepper in a small bowl. Pour marinade in a large Ziplock bag with the steak ensuring it is thoroughly coated. Refrigerate for at least 6 hours. 3. Remove steak from bag and save leftover marinade. Sear steak in a grill pan, skillet, or grill on medium high heat, for roughly 3 to 4 minutes per side. 4. Place the seared steak on a cutting board, and let it rest for 5 minutes. 5. Slice the steak thinly against the grain of the meat (very important!). 6. As the steak is being prepared, bring the leftover marinade and additional 1/2 cup of pomegranate juice to a boil in a small sauce pan until it reduces by half or the sauce coats the back of a spoon (~10 minutes). Serve the sliced steak with the pomegranate sauce on the side.
PaleoDietRecipeCookbook.com
37 | P a g e
Portabella Burgers Ingredients: Hamburger Patties 2/3 lb. ground grass fed beef 1 tsp. onion powder 1 tsp. garlic powder Portabella Mushrooms 4 large portabella mushrooms 1 Tbsp. coconut oil 1 tsp. balsamic vinegar Salt and pepper to taste
Caramelized Onions 1 large onion sliced/slivered 2 Tbsp. coconut oil 1 tsp. garlic powder 1 tsp. salt 1 Tbsp. honey 1 Tbsp. balsamic vinegar 1 tsp. black pepper Bacon (optional)
Instructions: 1. In large bowl, mix ground beef with 1 tsp onion powder and 1 tsp garlic powder. Let sit while preparing the rest of the burger. 2. Pre-heat oven to broil at 400 °F. 3. Remove excess stem from the bottom of the mushroom. 4. Prepare a cooking tray with coconut oil. Place the mushrooms bottom side up on the cooking tray and sprinkle balsamic vinegar, salt, and pepper. 5. Broil the mushrooms for 10-12 minutes. 6. As the portabellas broil heat a skillet to medium heat and add 2 Tbsp. coconut oil. 7. Chop onion into slivers and add to skillet. Stir and cook for 1 minute. 8. Season onions with garlic powder, salt, balsamic vinegar, black pepper, and honey. Stir and continue cooking on medium heat. After 10 minutes set on low heat and simmer as you prepare the rest of burger. 9. Separate the ground beef into 2 burger patties and place each upon 1 portabella. 10. Sprinkle the caramelized onions on top of each patty. Cover with other portabella. 11. Place on same broiling sheet as mushrooms and broil for 6-9 minutes at 400 °F. 12. Prepare bacon in skillet or microwave and add as desired.
PaleoDietRecipeCookbook.com
38 | P a g e
Crispy Apple Chips Ingredients: 3-5 Apples ( Large - Honey Crisps or Granny Smith, etc.) 1/2 tbsp Cinnamon 1 tsp Ginger Powder 1/2 tsp Nutmeg 1/4 tsp Ground Cloves 1/4 cup Raw Honey Juice of 1 Lemon 1/4 cup of Water
Instructions: 1. Preheat Oven to 225 °F. Line 2 baking sheets with parchment paper 2. In a medium bowl, stir the spices into honey 3. Add lemon juice and water after spices have been mixed 4. Thinly slice (horizontally) the apples 1 at a time without peeling or coring. A mandolin slicer is recommended. 5. Place each slice of apple into the mixture and coat each side. 6. Place the coated apple slices on each parchment covered baking sheet. A single large apple could take up several sheets. Slice additional apples to fill all sheets. 7. Bake for roughly 1.5 hours. 8. Watch closely by the end. When the area around the core is brown it’s done. 9. Remove from oven and allow it to set. They will be soft at first and crisp up. Enjoy!
Find More Delicious Recipes & Meal Plans at PaleoDietRecipeCookbook.com/Meals
PaleoDietRecipeCookbook.com
39 | P a g e
Click on a link below to learn more.
1. MEAL PLANS THAT WORK The Paleo Recipe Book (8 week meal plan)
The Paleo Cookbooks (30 day meal plan)
2. RECIPES GALORE 1,000 Paleo Recipes
Paleo Recipe Book (350+)
Paleo Cookbooks (375+)
3. PALEO FAT BLASTER Overweight? - See “Paleo Burn” Weight Loss Roadmap (Watch Video)
4. FITNESS SMOOTHIES Paleo Diet Smoothies Recipe Book
1,000 Paleo Recipes
5. SWEET TOOTH SAVIOR Paleo Sweets & Snacks Recipe Book
1,000 Paleo Recipes
6. PALEO MASTER CHEF TRAINING Paleo In A Kitchen: Caveman Cooking Master Class
PaleoDietRecipeCookbook.com
40 | P a g e