Paleo diet food list
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Paleo diet food list

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A basic Paleo diet food list to help you get started with the Paleo diet lifestyle today! Use as a shopping list to remember what foods are Paleo, and equally as important - which foods aren't!

A basic Paleo diet food list to help you get started with the Paleo diet lifestyle today! Use as a shopping list to remember what foods are Paleo, and equally as important - which foods aren't!

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Paleo diet food list Paleo diet food list Document Transcript

  • 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. W 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: Sign-Up! 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 paleoIQ.com 2 Tweet This!
  • Section 1: Meats / Animal Proteins Lean Beef: • 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 Lean Pork: • Pork loin • Pork chops • Any other lean cut • Bacon in moderation is OK Poultry: • Chicken • Turkey • Non-processed cuts of turkey and chicken cold cuts • Any other game hen is fine too. paleoIQ.com 3 Tweet This!
  • Eggs: • 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. Game Meat: • Alligator • Bison • Goose • Deer / Venison • Duck • Alligator • Pheasant • Quail • Wild boar paleoIQ.com 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 the freezer. Organ Meats: • 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. paleoIQ.com 5 Tweet This!
  • Fish • Drum • Eel • Cod • Bass • Halibut • Grouper • Herring • Mackerel • Orange Roughy • Perch • Red Snapper • Salmon ( Lots of Omega-3s – Try to eat at least once a week) • Sardines • Trout • Tuna • Mahi Mahi • And just about any other commercial available fish. paleoIQ.com 6 Tweet This!
  • Shellfish: • Clams • Crabs • Crayfish • Lobster • Mussels • Oysters • Scallops 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 earth. 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. paleoIQ.com 7 Tweet This!
  • Section 2: Fruits and Vegetables Fruits • Apple • Apricot • Avocado • Banana • Blackberries • Cantaloupe • Cherries • Cranberries • Grapefruit • Grapes 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. paleoIQ.com 8 Tweet This!
  • Vegetables: • Artichoke • Mushrooms • Asparagus • Greens of any variety • Onions • Peppers of any variety • Broccoli • Cabbage • Carrots • Radish • Cauliflower • Seaweed • Spinach • Kale • Tomato • Eggplant • 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. paleoIQ.com 9 Tweet This!
  • Section 3: Healthy Fats • Almonds • Cashews • Hazelnuts • Brazil Nuts • Macadamia Nuts • Pistachios • Walnuts • Coconut Oil • Macadamia Nut Oil • Avocados • 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 high. 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 twice weekly. paleoIQ.com 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. paleoIQ.com 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! - paleoIQ.com paleoIQ.com 12 Tweet This!
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