Paleo Diet Food List PDF

Paleo Diet Food List What to Eat? Paleo diet food list - Starting with meats; eat as much as you w a n t for breakfast, lunch a n d dinner.

Cook meat simply without too much added fat; broiling, baking, roasting, sautéing or browning, then pour off excess liquid fat; or stir fry over high heat with a little oil (No deep fat frying!)

Lean Meats Lean    

Beef (trimmed of visible fat) Flank Steak Extra lean hamburger (7% fat or less) Chuck Steak Any other lean cut

Lean Pork (trimmed of visible fat)  Pork l o i n  Any lean cu t s wi l l d o Lean poultry (white meat, skin r e mo v e d )  Chicken breast  Game hen breasts Eggs (limit to 6 per week)  Chicken (enriched omega-3 variety)  Goose Other meats  Rabbit meat (any cut)  Goat meat (any cut Organ m e a t s  Beef, lamb, pork, chicken livers  Beef, pork and lamb tongues  Beef, lamb and pork marrow  Beef, lamb and pork “sweetbreads”

Top Sirloin Steak London broil Lean veal

Pork C h o p s

Turkey breast

Duck

Game m e a t  Alligator  Bear  Bison (buffalo)  Caribou  Elk Emu  Goose  Kangaroo  Muscovy duck  New Zealand  Cervena deer Fish               

Bass Bluefish Cod Drum Eel Flatfish Grouper Haddock Halibut Herring Mackerel Monkfish Mullet Northern Pike Orange roughy

Shellfish  Abalone  Clams  Crab  Crayfish  Lobster

Ostrich Pheasant Quail Rattlesnake Reindeer Squab Turtle Venison Wild boar Wild turkey

Perch Red snapper Rockfish Salmon Scrod Shark Striped bass Sunfish Tilapia Trout Tuna Turbot Walleye Any commercially available fish

Mussels Oysters Scallops Shrimp

Fruits and Vegetables If you l o v e fruit and are convinced that it’s making you f a t … don’t worry. Fruit won’t make you f a t on this diet even in unlimited amounts. In fact, it’s not easy t o get 50% of your daily calories from f r u i t s and vegetables because of the high bulk and low caloric density that these fruits and salad vegetables contain.

Nuts are rich in calories. If you’re trying to lose w e i gh t , y o u s h o u l d eat onl y about 4 ounces of them a day. Except for walnuts, almost all nuts have h i g h levels of omega 6 fats, and if eaten excessively, they c a n c a u s e a n i m balance between the ratio of omega 6 to omega 3 fats in your diet.

For ideal health you s h o u l d eat fruits and vegetables with every meal, a l o n g with moderate amounts of nuts, avocados, seeds, and healthful oils (flaxseed, olive o i l , w a l n u t o i l , e t c . ) . J us t because it’s a vegetable doesn’t mean it’s good for you or that it’s on the l i s t below. High c a r b o h y d r a t e , starchy tubers ( potatoes, sweet potatoes and yams) are restricted on the Paleo Diet.

Dried fruit should be eaten only in small amounts, because it too can produce a high glycemic load (causing a rapid increase in the blood glucose level), particularly when you eat too much of it. When you’re h u n g r y or in doubt, start with a high p r o t e i n , low fat food. L ean protein is the m o s t effective nutrient in cu rb i n g your appetite and boosting your metabolism to help you b u r n that unwanted and stored fat.

Fruits  Apple  Avocado  Blackberries  Boysenberries  Carambola  Cherimoya  Nectarine  Papaya  Peaches  Persimmon  Plums

Cranberries Gooseberries Grapes Honeydew melon Lemon Lychee

Apricot Banana Blueberries Cantaloupe Cassava Melon Cherries

Figs Grapefruit Guava Kiwi Lime Mango

Pomegranate Rhubarb Strawberries Watermelon

Orange Passion Fruit Pears Pineapple

Raspberries Star Fruit Tangerine

Vegetables  Artichoke  Beet Greens  Bell Peppers  Brussels Sprouts  Carrots  Celery  Cucumber  Eggplant  Green Onions  Kohlrabi

Mushrooms Onions Parsnip Pumpkin Radish Seaweed Squash (all kinds) Tomatillos Turnip Greens Watercress

Asparagus Beets Broccoli Cabbage Cauliflower Collards Dandelion Endive Kale Lettuce

Mustard Greens Parsley Peppers (all kinds) Purslane Rutabaga Spinach Swiss Chard Tomato Turnips

Nuts and Seeds If you a r e a c t i v e l y losing weight, then y o u s h o u l d eat no more than 4 ounces of nuts and seeds a day. Walnuts are the best as they have the most omega-3 ratio.    

Almonds Cashews Hazelnuts Pecans

Pine Nuts Pumpkin Seeds Sunflower Seeds

Brazil Nuts Pistachios (unsalted) Chestnuts Sesame Seeds Macadamia Nuts Walnuts

Foods You Can Eat in Moderation Oils 4 tablespoons or less per day when weight loss is of primary importance Avocado Walnut Flaxseed  Olive Beverages  Coffee Tea Wine (2-4-oz glasses)  Beer Non-grain Spirits (4oz) Paleo Sweets  Dried Fruits (2oz)  Nuts mixed with dried fruit and fresh f rui t s (no more than 4oz of nuts and 2oz of dried fruit/day)

Foods You Should Avoid Dairy  All processed foods made With any dairy products  Powdered Milk  Ice cream

Butter Nonfat dairy creamer Frozen yogurt Whole milk

Cheese Skim milk Ice Milk Yogurt

Cream Dairy spreads Low-fat Milk

Cereal Grains  Barley (barley s o u p , barley bread, a n d all processed foods m a d e with barley)  Corn (corn on the cob, corn tortillas, corn chips, cornstarch, corn syrup)  Millet  Oats (steel-cut oats, rolled oats a n d all processed foods made with oats)  Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, rice flour, and all processed foods made with rice)  Rye ( rye bread, r y e crackers, a n d all processed foods made with rye)  Sorghum  Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, & all processed foods made with wheat or wheat flour)  Wild rice Cereal Grain-like Seeds  Amaranth  Buckwheat  Quinoa Legumes  All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)  Black-eyed peas Peanuts Lentils Snowpeas  Chickpeas Sugar snap peas Peanut butter Miso  Peas  Soybeans a n d all soybean products, including tofu

Starchy Vegetables  Starchy tubers Sweet potatoes Cassava root  Tapioca pudding Manioc  Potatoes a n d all potato products (French fries, potato chips, etc.)

Salt-Containing Foods  Bacon Processed Meats  Salami Deli Meats  Hot Dogs Ketchup  Salted nuts Salted spices  Smoked, dried, or salted f i s h and meats  Virtually all canned meats and fish unless you s o a k Fatty Meats  Bacon Fatty cuts of beef  Chicken and turkey skin  Lamb roas t s  Pork s a u s a g e

Pork r i n d s Frankfurters Pickled foods Sausages and drain them

Chicken and turkey legs Fatty ground beef Fatty pork chops Leg of lamb

Soft Drinks & Fruit Juices  All sugary s o f t drinks Sweets  Candy Agave nectar Unrefined sugars For great Paleo diet recipes check out our website

Yams

Cheese Ham Olives