For those of you who are wondering what should I start to eat when Tomorrow finally comes? Well here it is. We will be talking about this more in detail during your individual class times and of course e-mail with any and all questions!!!
PALEO FOOD LIST
What to Eat?
Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats simply without too much added fat – broiling, baking, roasting, sautéing or browning, then pouring off excess liquid fat, or stir frying over high heat with a little oil (No deep fat frying)
Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats simply without too much added fat – broiling, baking, roasting, sautéing or browning, then pouring off excess liquid fat, or stir frying 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
• Top Sirloin Steak
• London broil
• Lean veal
• Any other lean cut
Lean Pork (trimmed of visible fat)
• Pork loin
• Pork Chops
• Any other lean cut
Lean poultry (white meat, skin removed)
• Chicken breast
• Game hen breasts
• Turkey breast
Eggs (limit to 6 per week)
• Chicken (enriched omega 3 variety)
• Goose
• Duck
Other meats
• Rabbit meat (any cut)
• Goat meat (any cut)
Organ meats
• Beef, lamb, pork, chicken livers
• Beef, pork and lamb tongues
• Beef, lamb and pork marrow
• Beef, lamb and pork “sweetbreads”
• Flank Steak
• Extra lean hamburger (7% fat or less)
• Chuck Steak
• Top Sirloin Steak
• London broil
• Lean veal
• Any other lean cut
Lean Pork (trimmed of visible fat)
• Pork loin
• Pork Chops
• Any other lean cut
Lean poultry (white meat, skin removed)
• Chicken breast
• Game hen breasts
• Turkey breast
Eggs (limit to 6 per week)
• Chicken (enriched omega 3 variety)
• Goose
• Duck
Other meats
• Rabbit meat (any cut)
• Goat meat (any cut)
Organ meats
• Beef, lamb, pork, chicken livers
• Beef, pork and lamb tongues
• Beef, lamb and pork marrow
• Beef, lamb and pork “sweetbreads”
Game meat
• Alligator
• Bear
• Bison (buffalo)
• Caribou
• Elk
• Emu
• Goose
• Kangaroo
• Muscovy duck
• New Zealand Cervena deer
• Ostrich
• Pheasant
• Quail
• Rattlesnake
• Reindeer
• Squab
• Turtle
• Venison
• Wild boar
• Wild turkey
Fish
- • Bass
- • Bluefish
- • Cod
- • Drum
- • Eel
- • Flatfish
- • Grouper
- • Haddock
- • Halibut
- • Herring
- • Mackerel
- • Monkfish
- • Mullet
- • Northern Pike
- • Orange roughy
- • Perch
- • Red snapper
- • Rockfish
- • Salmon
- • Scrod
- • Shark
- • Striped bass
- • Sunfish
- • Tilapia
- • Trout
- • Tuna
- • Turbot
- • Walleye
- • Any other commercially available fish
Shellfish
• Abalone
• Clams
• Crab
• Crayfish
• Lobster
• Mussels
• Oysters
• Scallops
• Shrimp
• Abalone
• Clams
• Crab
• Crayfish
• Lobster
• Mussels
• Oysters
• Scallops
• Shrimp
Fruits and Vegetables
If you love fruit and are convinced it is making you fat, don’t worry. It won’t make you fat on this diet, even in unlimited amounts. In fact, it’s not easy to get 50% of your daily calories from fruits and vegetables because of the high bulk and low caloric density of fruits and salad vegetables.
Nuts are rich in calories. If you are trying to lose weight, you should eat only about 4 ounces of them a day. Also, except for walnuts, almost all nuts have high levels of omega 6 fats, and if eaten excessively, they can unbalance the ratio of omega 6 to omega 3 fats in your diet.
For ideal health, then, you should eat fruits and vegetables with every meal, along with moderate amounts of nuts, avocados, seeds, and healthful oils (flaxseed, canola, olive oil, and mustard seed). However, just because it’s a vegetable doesn’t mean it’s good – or that it’s on the list below. High carbohydrate, starchy tubers – potatoes, sweet potatoes and yams – are restricted on the Paleo Diet. Also, 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 hungry or in doubt, start with a high protein, low fat food. Remember, lean protein is the most effective nutrient in reducing your appetite and boosting your metabolism to help you burn stored fat.
Nuts are rich in calories. If you are trying to lose weight, you should eat only about 4 ounces of them a day. Also, except for walnuts, almost all nuts have high levels of omega 6 fats, and if eaten excessively, they can unbalance the ratio of omega 6 to omega 3 fats in your diet.
For ideal health, then, you should eat fruits and vegetables with every meal, along with moderate amounts of nuts, avocados, seeds, and healthful oils (flaxseed, canola, olive oil, and mustard seed). However, just because it’s a vegetable doesn’t mean it’s good – or that it’s on the list below. High carbohydrate, starchy tubers – potatoes, sweet potatoes and yams – are restricted on the Paleo Diet. Also, 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 hungry or in doubt, start with a high protein, low fat food. Remember, lean protein is the most effective nutrient in reducing your appetite and boosting your metabolism to help you burn stored fat.
Fruits
- • Apple
- • Avocado
- • Blackberries
- • Boysenberries
- • Carambola
- • Cherimoya
- • Nectarine
- • Papaya
- • Peaches
- • Persimmon
- • Plums
- • Cranberries
- • Gooseberries
- • Grapes
- • Honeydew melon
- • Lemon
- • Lychee
- • Pomegranate
- • Rhubarb
- • Strawberries
- • Watermelon
- • Apricot
- • Banana
- • Blueberries
- • Cantaloupe
- • Cassava Melon
- • Cherries
- • Orange
- • Passion Fruit
- • Pears
- • Pineapple
- • Figs
- • Grapefruit
- • Guava
- • Kiwi
- • Lime
- • Mango
- • Raspberries
- • Star Fruit
- • Tangerine
- • All other fruits
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 are actively losing weight, you should 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
- • Chestnuts
- • Macadamia Nuts
- • Pistachios (unsalted)
- • Sesame Seeds
- • Walnuts
Foods You Can Eat in Moderation
Oils
4 tablespoons or less a day when weight loss is of primary importance
• Olive • Canola Oils
• Avocado
• Walnut
• Flaxseed
Beverages
• Diet Sodas
• Beer
• Coffee Tea Spirits (4oz)
• Wine (2-4-oz glasses)
Paleo Sweets
• Avocado
• Walnut
• Flaxseed
Beverages
• Diet Sodas
• Beer
• Coffee Tea Spirits (4oz)
• Wine (2-4-oz glasses)
Paleo Sweets
• Dried Fruits (2oz)
• Nuts mixed with dried fruit and fresh fruits (no more than 4oz of nuts & 2oz of dried fruit/day)
Foods You Should Avoid
Dairy Foods
- • All processed foods made With any dairy products
- • Powdered Milk
- • Ice cream
- • Butter
- • Cheese
- • Nonfat dairy creamer
- • Skim milk
- • Frozen yogurt
- • Ice Milk
- • Whole milk
- • Yogurt
- • Cream
- • Dairy spreads
- • Low-fat Milk
- Barley (barley soup, barley bread, & all processed foods made with barley)
- Corn (corn on the cob, corn tortillas, corn chips, cornstarch, corn syrup)
- Millet
- Oats (steel-cut oats, rolled oats & all processed foods made with oats)
- Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, rice flour & all processed foods made with rice)
- Rye (rye bread, rye crackers, & 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 Grainlike Seeds
• Amaranth
• 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
- • Chickpeas Peanuts Lentils Snowpeas
- • Peas Sugar snap peas Peanut butter Miso
- • Soybeans & all soybean products, including tofu
Starchy Vegetables
- • Starchy tubers Sweet potatoes Cassava root Yams
- • Tapioca pudding Manioc
- • Potatoes & all potato products (French fries, potato chips, etc.)
- • Bacon
- • Salami
- • Hot Dogs
- • Salted nuts
- • Smoked, dried, & salted fish & meat
- • Virtually all canned meats & fish (unless you soak & drain them)
- • Processed Meats Deli Meats• Ketchup
• Salted spices• Pork rinds• Cheese• Frankfurters• Ham• Pickled foods• Olives• Sausages
Fatty Meats
- • Bacon
- • Chicken & turkey legs
- • Chicken & turkey skin
- • Lamb chops
- • Pork ribs
- • Chicken & turkey thighs & wings
- • Pork sausage
- • T-bone steaks
- • Fatty beef roasts• Fatty cuts of beef• Fatty pork chops• Lamb roasts• Beef ribs
• Fatty ground beef• Fatty pork roasts• Leg of lamb
Soft Drinks & Fruit Juices
- • All sugary soft drinks and Fruit juices
- • Candy
- • Honey
- • Sugars
Dramatic Change from my current diet. Looking forward to starting though!
ReplyDeleteNeed to step up my game on the Paleo lifestyle... I would say I follow it 80% need to make that 20% jump to see more results... Thanks for posting this!
ReplyDelete