Paleo Food List

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)

Lean Meats

Lean Beef (trimmed of visible fat)

  • Flank Steak
  • Extra lean hamburger (7% fat or less)
  • Chuck Steak
  • Any other lean cut
  • Top Sirloin Steak
  • London broil
  • Lean veal
Lean Pork (trimmed of visible fat)
  • Pork loin
  • Pork Chops
  • Any other lean cut
Lean poultry (white meat, skin removed)
  •  Chicken breast Turkey breast
  • Turkey breast
  • Game hen breasts
Eggs (limit to 6 per week)
  • Chicken (enriched omega 3 variety)
  • Duck
  • Goose
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 Ostrich
  • Ostrich
  • Bear Pheasant
  • Bison (buffalo) Quail
  • Caribou Rattlesnake
  • Elk Reindeer
  • Emu Squab
  • Goose Turtle
  • Kangaroo Venison
  • Muscovy duck Wild boar
  • New Zealand Wild turkey
  • Pheasant
  • Quail
  • Rattlesnake
  • Reindeer
  • Squab
  • Turtle
  • Venison
  • Wild boar
  • Wild turkey
  • Cervena deer
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
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.

Fruits
  • Apple, Cranberries, Apricot, Figs
  • Avocado, Gooseberries, Banana, Grapefruit
  • Blackberries, Grapes, Blueberries, Guava
  • Boysenberries, Honeydew melon, Cantaloupe, Kiwi
  • Carambola, Lemon, Cassava Melon, Lime
  • Cherimoya, Lychee, Cherries, Mango
  • Nectarine, Pomegranate, Orange, Raspberries
  • Papaya, Rhubarb, Passion Fruit, Star Fruit
  • Peaches, Strawberries, Pears, Tangerine
  • Persimmon, Watermelon, Pineapple, Plums, All other fruits
Vegetables
  • Artichoke, Mushrooms, Asparagus, Mustard Greens
  • Beet Greens, Onions, Beets, Parsley
  • Bell Peppers, Parsnip, Broccoli, Peppers (all kinds)
  • Brussels Sprouts, Pumpkin, Cabbage, Purslane
  • Carrots, Radish, Cauliflower, Rutabaga
  • Celery, Seaweed, Collards, Spinach
  • Cucumber, Squash (all kinds), Dandelion, Swiss Chard
  • Eggplant, Tomatillos, Endive, Tomato
  • Green Onions, Turnip Greens, Kale, Turnips
  • Kohlrabi, Watercress, Lettuce
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, Pine Nuts, Brazil Nuts, Pistachios (unsalted)
  • Cashews, Pumpkin Seeds, Chestnuts, Sesame Seeds
  • Hazelnuts, Sunflower Seeds, Macadamia Nuts, Walnuts
  • Pecans

Foods You Can Eat in Moderation

Oils

4 tablespoons or less a day when weight loss is of primary importance

  • Olive
  • Avocado
  • Walnut
  • Flaxseed
  • Canola Oils
Beverages
  • Diet Sodas
  • Coffee
  • Tea
  • Wine (2-4-oz glasses)
  • Beer
  • Spirits (4oz)

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
  • Butter
  • Cheese
  • Cream
  • Nonfat dairy creamer
  • Skim milk
  • Dairy spreads
  • Powdered Milk
  • Frozen yogurt
  • Ice Milk
  • Low-fat Milk
  • Ice cream
  • Whole milk
  • Yogurt
Cereal Grains
  • 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
  • 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.)
Salt-Containing Foods
  • Bacon
  • Processed Meats
  • Pork rinds
  • Cheese
  • Salami
  • Deli Meats
  • Frankfurters
  • Ham
  • Hot Dogs
  • Ketchup
  • Pickled foods
  • Olives
  • Salted nuts
  • Salted spices
  • Sausages
  • Smoked, dried, & salted fish & meat
  • Virtually all canned meats & fish (unless you soak & drain them)
Fatty Meats
  • Bacon, Fatty beef roasts, Beef ribs
  • Chicken & turkey legs, Fatty cuts of beef, Fatty ground beef
  • Chicken & turkey skin, Fatty pork chops, Fatty pork roasts
  • Lamb chops, Lamb roasts, Leg of lamb
  • Pork ribs, Pork sausage, T-bone steaks
  • Chicken & turkey thighs & wings
Soft Drinks & Fruit Juices
  • All sugary soft drinks
  • Pork sausage
  • T-bone steaks
Sweets
  • Candy
  • Honey
  • Sugars

Paleo Food List

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