Be adventurous with the various cuts and preparations of meat (even organ meat!) to identify your favorites, and remember: happy animals make happy meat! Opt for grass‐fed and wild meats whenever possible, and avoid processed meats.
As land animals, sea animals serve as a healthy source of protein as well as a variety of micronutrients. Many ﬁsh oﬀer a solid dose of omega‐3 fatty acids (to be consumed in moderation and balanced with omega‐6 fatty acids) and essential vitamins and nutrients. Be sure to purchase seafood that’s sustainably sourced and try to avoid ﬁsh heavily exposed to environmental toxins.
|Leafy greens: kale, spinach, lettuce, arugula,||Bell peppers|
|bok choy, beet greens, chard, mustard||Hot peppers|
|greens, radicchio, turnip greens, purslane,||Sweet peppers|
|watercress, collard greens, dandelion greens,||Artichoke|
|Cruciferous vegetables: Brussels sprouts,||Onions|
|broccoli, broccolini, cauliﬂower, kohlrabi,||Celery|
|broccoli rabe, rutabaga, horseradish, radish,||Garlic|
|Tubers and safe starches: carrots, sweet||Leeks|
|potatoes, yams, parsnips, taro, cassava,||Shallots|
|Squashes: butternut, acorn, zucchini, yellow||Cucumbers|
|squash, pumpkin, Mexican gray squash,||Beets|
|Kabocha squash, Delicata squash, spaghetti||Bamboo shoots|
Consume one to three servings of fruit a day and limit high‐sugar fruits to special indulgences. It’s also more beneﬁcial to consume fruits in their raw, unaltered form—but we love smoothies, too.
|Berries: blueberries, blackberries, acai,||Honeydew|
|raspberries, lingonberries, Marionberries,||Mango|
|cranberries, strawberries, goji, elderberries,||Lychee|
|Stone fruit: peaches, nectarines, apricots||Tomatoes|
|Citrus: lemons, oranges, limes, grapefruits,||Tomatillos|
Fats & Oils
Many conventionally‐used cooking oils are banned from the Paleo diet because of their highly‐processed and reﬁned states and low nutrient quality. That’s okay, though, because there are many Paleo replacements with better nutritional proﬁles.
|Olive oil||Macadamia nut oil|
|Coconut oil||Rendered animal fats|
Nuts & Søds
With grains excluded from the Paleo diet, nuts and seeds are popular replacements in Paleo versions of bread, cereals, pies, cakes and other baked goods. They form the basis of many dairy‐free milks, ﬂours and nut butters. They’re also incredibly popular and sustaining snacks and salad toppings. While nuts open up a range of previously non‐Paleo oﬀerings, they’re
nevertheless high in calories and undesirable phytic acid. Consume them mindfully.
|Macadamia nuts||Pine nuts|
Much of the world’s population cannot tolerate lactose, the sugar found in milk. Mass commercially‐produced milk comes from industrially farmed cows, undesirable from both a health and ethical standpoint
Grains simply don’t measure up nutritionally to meat, seafood, vegetables and fruit. While ﬁlling, they are less nutrient‐dense when compared to food in the latter categories. In fact, modern milling removes most of these nutrients.
|Pseudocereals: quinoa, amaranth,||Oats|
While typically considered healthy foods (who’s ever been angry with a bag of lentils?), legumes have a major downside: phytic acid. According to the gang over at Paleo Leap, “Phytic acid binds to nutrients in the food, preventing you from absorbing them.” While phytic acid is present in a number of Paleo‐friendly foods (like nuts), these foods are generally consumed in smaller quantities. Legumes, however, constitute a staple in many diets around the world, leading to overexposure to phytic acid as well as a host of other antinutrients.
|Beans: black beans, pinto beans, red beans,||String beans|
|kidney beans, white beans, garbanzo beans,||Snap peas|
|black-eyed peas, lima beans, Adzuki beans,||Soybeans and soy products|
|Mung beans, navy beans, fava beans||Tofu|
Reﬁned Sugars & Artiﬁcial Sweeteners
We have a penchant for ﬁnding an absurd amount of ways to sweeten our food, as evidenced by our sweetener‐laden grocery store aisles. Our many sweeteners also have many names, making it diﬃcult to suss out the added sugars in foods. There are only a few Paleo‐friendly sweetening agents: fruit, raw honey, pure maple syrup, and coconut sugar, all of which are low on the glycemic index. Still, these should not be a diet staple.
|Acesulfame K||Cane sugar|
|Sucralose||High fructose corn syrup|
|Reﬁned white sugar||Isomalt|
|Reﬁned brown sugar||Treacle|
Highly Processed Junk
We probably don’t have to tell you this, but a Snickers bar is just about the farthest you can get from Paleo‐friendly. Junk foods are antithetical to the Paleo diet premise—and the premise of any balanced and healthy diet. Keep consumption of these to a minimum—or better yet, try some of the many Paleo alternatives.
|Fast foods||Energy drinks|
|Processed candy bars||Fruit juices|
|Diet sodas||Processed salad dressings|
|Processed meats: Spam||Cakes|
A Typical Day of Eating
The Paleo diet approaches nutrition in a revolutionary way, pairing the best of ancient principles with modern research and convenience. You don’t have to forage like a caveman to reap the beneﬁts of Paleo, like reduced inﬂammation, improved energy levels, better sleep quality, and clearer skin! Now with all that being said, we know that unless your a “Paleo Enthusiast” you’re probably still wondering what a typical day of eating looks like once you go Paleo.
Let’s break it down into meals of the day below…
The Paleo Restart Nutrition Plan you will have you eating every 3 – 4 hours, ideally at 7am, 10am, 1pm, 4pm, and 7pm. This will prevent you from getting any hunger cravings, sugar cravings, bingeing, and will keep your metabolism ﬁring – basically turning you into fat-burning machine! It will also keep you motivated and energetic for your workouts each day.
You will start oﬀ your day with a dose of protein. We recommend you start the day with a protein shake. If you’re the type of person who does not like to drink your food, then you will start the day with eggs in the form of an omelet or Frittata. Either way, you’re putting protein into your system ﬁrst thing in the morning. It will help you stay fuller for longer. Don’t forget to add some healthy fats like avocado or some nuts and seeds for extra energy.
If you tend to skip breakfast you must break that habit now. To keep your metabolism ﬁring, your body needs regular nutritious fuel, about every three hours.
AGer sleeping for around 6‐8 hours, you need to get your metabolism moving, and the only way to do that is to eat.
If you skip breakfast, you’ll start the day with a slower than normal metabolism. Your body senses that a famine is approaching, and it turns down your metabolic rate in order to conserve calories and fat. So get out of bed and give yourself enough time to prepare some breaky.
Mid M&ning Snack
To keep your metabolism on the go, you must feed it fuel about every 3‐4 hours. Make this snack high in protein, such as a can of tuna, egg salad or some bbq chicken. Eating protein will keep your metabolic rate up and prevent you from feeling the crash due to a reduction in carbs. If you’re on the go a piece of fruit is also ﬁne.
Lunch should consist of a lean source of protein, such as chicken breast or ﬁsh, along with your favorite vegetables such as steamed broccoli or asparagus OR you might even have a large salad full of greens & smashed avocado to accompany your protein. You might even include some sweet potato for some extra carbs as you head into the afternoon.
Mid Afternoon Snack
Similar to morning snack. Again make this meal high in protein. Try a handful of raw almonds and some carrot sticks with mayo.
Dinner will be similar to lunch. Fist size protein source accompanied by a fresh salad or vegetables and served with some healthy fats.
What Should My Plate Look Like?
Portion control is understanding how much a serving size of food is and how many calories or how much food energy a serving contains. Yes we did just refer to portion control in the way of “counting calories” but don’t worry, the only numbers you’ll be counting are the Kg’s you’ll be dropping!
The failure to control portions is often caused by emotional factors such as a depressed mood, boredom or in a lot of cases a general lack of understanding as to how much food you should actually be consuming in order to lose weight. To avoid overeating triggered by emotions, planning meals ahead and using smaller dishes is deﬁnitely a must!
Portion sizes can be estimated by using objects as a point of reference. The quickest way to determine portion size is to compare hand size. For example, a healthy serving of protein should not be larger than a palm-size piece of meat.