PALEO DIET AT A GLANCE

Key Components of the Paleo Diet

• An abundance of vegetables.
• Lean Meats – Beef, Veal, Venison, Lamb, Chicken, Bison and more. Try to have these grass-fed if at all possible.
• Fish – Salmon, Tilapia, Bass and more.
• Seafood
• Some Fruit – Lean towards berries & those of the less sugary variety)
• Nuts and seeds in moderation.
• Natural oils (olive, coconut and avocado oils are all great), replacing butter and margarine.
• Eat a variety of foods, minimally processed and seasonally fresh and locally grown foods.
• Consuming up to 7 eggs per week.
• Regular physical activity.

Foods and Flavors of the Paleo Diet

VEGETABLES

• Artichokes
• Asparagus
• Arugula
• Bamboo shoots
• Beets
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cassava
• Cauliflower
• Celery
• Chard
• Collard greens
• Cucumbers
• Daikon
• Dandelion greens
• Eggplant
• Endive
• Fennel
• Garlic
• Green beans
• Green onions
• Jicama
• Kale
• Kohlrabi
• Leeks
• Lettuce
• Lotus roots
• Mushrooms
• Mustard
• Greens
• Okra
• Onions
• Parsley
• Parsnips
• Peppers
• Purslane
• Radicchio
• Radishes
• Rapini
• Rutabagas
• Seaweed
• Shallots
• Snap peas
• Spinach
• Squash
• Sugar snaps
• Sunchokes
• Sweet potatoes
• Taro
• Tomatillos
• Tomatoes
• Turnip greens
• Turnips
• Watercress
• Yams
• Yuccas

FRUITS

• Apples
• Apricots
• Avocados
• Bananas
• Blackberries
• Blueberries
• Cherries
• Cranberries
• Figs
• Grapefruit
• Grapes
• Guavas
• Kiwis
• Lemons
• Limes
• Lychees
• Mangoes
• Melons
• Nectarines
• Oranges
• Papayas
• Passionfruit
• Peaches
• Pears
• Persimmons
• Pineapples
• Plantains
• Plums
• Pomegranates
• Raspberries
• Rhubarb
• Star fruit
• Strawberries
• Tangerines
• Watermelon

GRAINS

• NONE

MEAT, POULTRY, FISH & SEAFOOD

• Abalone
• Cockles
• Clams
• Crab
• Eel
• Flounder
• Lobster
• Mackerel
• Mussels
• Octopus
• Oysters
• Salmon
• Sardines
• Sea bass
• Shrimp
• Squid
• Tilapia
• Tuna
• Whelk
• Yellowtail
• Chicken
• Duck
• Guinea
• Fowl
• Beef
• Goat
• Lamb
• Mutton
• Pork

EGGS

• Chicken
• Quail
• Duck

DAIRY

• Depends on who you listen to

NUTS & SEEDS

• Almonds
• Brazil nuts
• Chesternuts
• Hazelnuts
• Macadamia
• Pecans
• Pine nuts
• Pistachios
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

HERBS & SPICES

• Anise
• Basil
• Bay leaf
• Chiles
• Clove
• Cumin
• Fennel
• Garlic
• Lavender
• Marjoram
• Mint
• Oregano
• Parsley
• Pepper
• Pul biber
• Rosemary
• Sage
• Savory
• Sumac
• Tarragon
• Thyme
• Zatar

SWEETS

• NONE

ALCOHOL

• NONE

WATER

• Drink plenty

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