e all know, certain foods are nutritionally superior to others..
Thing is – most of us usually only eat a fraction of the healthy
foods that are available to us, especially while dieting.
This Paleo diet food list is not only meant to serve as a resource to ease
your transition into the Paleo lifestyle, but also as a simple visual cue - to
prompt you into eating more than just beef and chicken. Optimal
nutrition lies in obtaining your precious nutrition from a range of foods.
So download this to your phone or tablet for easy reference when you're
shopping.. Use this list to build your Paleo meals based on the proper
macronutrient ratios.. And you'll be well on your way to reaping the real
benefits that smart nutrition can offer.
Not yet familiar with the Paleo principles? If you haven't already signed
up for the paleoIQ newsletter.. Simply click “Sign-Up” below, and allow
us to share what the Paleo diet's “really” all about:
paleoIQ.com Tweet This!
Table Of Contents
1. Meats / Animal Proteins
2. Fruits And Vegetables
3. Healthy Fats
4. Paleo Supplements
5. Foods to Avoid
2 Tweet This!
Section 1: Meats / Animal Proteins
• Flank Steak
• Top Sirloin Steak
• London Broil • Chuck Steak
• Hamburger ( 10% fat or less, 20% fat or less if its grass fed )
• Non-processed cuts of Roast beef
• Pork loin
• Pork chops
• Any other lean cut
• Bacon in moderation is OK
• Non-processed cuts of turkey and chicken cold cuts
• Any other game hen is fine too.
3 Tweet This!
• Eggs are one of the better ways to start your Paleo day.
• Each egg contains 6 grams of protein and 4 - 5 grams of fat.
• Eat the whole egg, not just the egg white.
• Farm fresh, open range eggs have a higher Omega-3 content.
• Duck and Goose eggs are also great sources of nutrition.
Tip: Each gram of fat converts to 9 calories, while each gram of protein
and carbohydrate converts into 4 calories. So one egg would contain 24
calories of protein and 36-40 calories of fat.
• Deer / Venison
• Wild boar
4 Tweet This!
We encourage all paleoIQ subscribers to make efforts to eat meats that
are from animals that have been fortunate enough to not be from one of
the many massive commercial feed lots.
Game meat is a great way to do just that. These animals aren't stripped
of their healthy Omega-3 fats due to corn feeding - They also don't have
to be bleached ( yes, literally bleached ) before they can be packaged up
and sold, like many commercial beef products do.
We haven't even talked about all of the toxins and chemicals that studies
have shown to be commonly found in many of our meats.. Needless to
say.. Any time you can get a hold of some fresh game meat – stock-up
• Beef, lamb, pork, and chicken livers
• Beef, pork, and, lamb tongues
• Beef, lamb, and pork marrow
Many of you have already dismissed eating organ meats before you've
even finished scrolling your way past it.. It's ok.. Organ meats aren't
exactly a staple in the average American's diet.. big mistake.
Did you know - If you're stranded at sea and starving - and a fish flops
onto the deck of your life boat, depending on your stage of starvation..
You're instincts will take over and you'll go straight to eating the eyes,
heart, liver, etc.. Because that's where the most valuable nutrients are!
Organ meats are nutrient power houses, and a gaping hole in the average
diet.. You can skip 'em but you're seriously missing out on some of the
most potent nutrition you can find.
5 Tweet This!
• Orange Roughy
• Red Snapper
• Salmon ( Lots of Omega-3s – Try to eat at least once a week)
• Mahi Mahi
• And just about any other commercial available fish.
6 Tweet This!
Most fish are low in fat so feel free to add a healthy fats source such as
avocado, nuts, or olive oil salad dressing.
They're not all low fat though.. salmon, trout, mackerel, herring, and
sardines are some of the fattier fish, and are probably the single best
sources of Omega-3s that you can get.. Not-to-mention the potent
amounts of Vitamin A and D.. Literally made from the best stuff on
Ideally, fish should be a normal part of your diet and you should always
eat salmon at least once or twice a week, as it provides the Omega-3 fatty
acids that you need to balance out the Omega-6 fatty acids.
7 Tweet This!
Section 2: Fruits and Vegetables
Additional fruit tips:
1. No fruit after 6pm
2. One piece of fruit for breakfast
3. One piece of fruit around your workout
4. Two-four pieces of fruit daily
The Paleo diet is one that is designed to fill the needs of an active
human. . Ideally – to reap all of the nutritional benefits of eating fruits,
you need to be able to put the sugars that inevitably come with them to
good use (exercise), or you may want to cut back on them a bit.
8 Tweet This!
• Greens of any variety
• Peppers of any variety
• Sweet Potatoes
Vegetables contain ridiculous amounts of vitamins, minerals, nutrients,
and phyto-nutrients that replenish and supply our bodies in ways that
we haven't even begun to appreciate yet. Want to be heathy? Eat tons of
vegetables. It's that simple and yeah.. mom was right, eat up.
9 Tweet This!
Section 3: Healthy Fats
• Brazil Nuts
• Macadamia Nuts
• Coconut Oil
• Macadamia Nut Oil
• Extra Virgin Olive Oil
Nuts are very calorie-dense foods. Just a handful of nuts can turn out to
be more fat grams and calories than you might think. Also, you should
avoid too many peanuts or peanut butter, as the Omega-6 levels are too
Coconut oil is an absolute staple in most serious Paleo dieter's pantry.
It's versatile, healthy.. and extremely delicious. You really can't go wrong
with this super oil. Not to mention – It has tons of uses as soaps, lotions,
and probably a million different other things. Definitely try it out!
Some of the best sources of healthy fats are wild-caught salmon, and
grass-fed beef. Try to include this foods into your meals at least once or
10 Tweet This!
Section 4: Paleo Supplements
• Protein Powder – This is one supplement that you'll definitely
want to invest in. Aim to get a mid-level Whey isolate protein. Mix
with a bit of olive oil for healthy fats – and you have the perfect
“I've got nothing healthy to eat” snack.. Have 1 to 1.5 scoops of
protein with each shake.
• Carnitine – Beneficial in many ways... most notably it aids in the
metabolization of dietary fats. It's also a great boost for mental
endurance and alertness, which is why you'll find it in just about
every energy drink in the gas station. Take about 500mgs a day and
get the benefits without the nasty extras that some energy frinks
contain. ( They're not all bad – Pay attention to the labels )
• Fish Oil – 1-3 grams a day could do wonders for your heart, brain,
and joint health. This is one supplement that you're definitely
going to want to take on a regular basis. Unfortunately, good fish
oil is quite a bit more expensive than the “budget” options.. but this
is one instance where you get what you pay for certainly holds true.
Look for mid to upper quality fish oil products. You won't regret it.
• CoQ-10 – A very interesting supplement that's gained a ton of
recognition in recent years. Studies have shown significant benefits
to the cardiovascular system with CoQ-10 supplementation.
Specifically in it's ability to aid in cellular repair. 200 mgs a day is
the sweet spot.
11 Tweet This!
Section 5: Foods to Avoid
• Processed meats like cold cuts, hot dogs, and spam.
• Breads, pastas, refined grain products.
• Fast food
• Processed sugars ( candy, soft drinks, Many fruit juices )
• Beer and dark liquor. If you consume alcohol, clear liquor mixed
with citrus fruits is your best bet, Be sure to drink water between
every alcoholic drink.
• Just about every other snack that tastes good. What's up with that?
Of course, there's lots more to know about the benefits of optimal
nutrition and the Paleo diet, but this Paleo diet food list will serve as a
great starter guide for your transition into the “Paleo” or “Primal”
lifestyle.. Really, it's just common-sense eating. It's about self-education
and taking responsibility and choosing what types of foods are put into
your body. Everything else is flexible..
Thanks for reading and be sure to check us out!
12 Tweet This!