Encouraged Foods

Lean Meats

  1. Lean beef (trimmed of visible fat)

  2. Flank steak

  3. Top sirloin steak

  4. Extra-lean hamburger (no more than 7% fat, extra fat drained off)

  5. London broil

  6. Chuck steak

  7. Lean veal

  8. Lean pork (trimmed of visible fat)

  9. Pork loin

  10. Pork chops

  11. Any other lean cut

  12. Lean poultry (white meat, skin removed)

  13. Chicken breast

  14. Turkey breast

  15. Game hen breasts

  16. Eggs (limit to six a week)

  17. Chicken (go for the enriched omega 3 variety)

  18. Duck

  19. Goose

Other meats

  1. Rabbit meat (any cut)

  2. Goat meat (any cut)

  3. Organ meats

  4. Beef, lamb, pork, and chicken livers

  5. Beef, pork, and lamb tongues

  6. Beef, lamb, and pork marrow

  7. Beef, lamb, and pork “sweetbreads”

Game meat

  1. Alligator

  2. Bear

  3. Bison (buffalo)

  4. Caribou

  5. Elk

  6. Emu

  7. Goose

  8. Kangaroo

  9. Muscovy duck

  10. New Zealand cervena deer

  11. Ostrich

  12. Pheasant

  13. Quail

  14. Rattlesnake

  15. Reindeer

  16. Squab

  17. Turtle

  18. Venison

  19. Wild boar

  20. Wild turkey

Fish

  1. Bass

  2. Bluefish

  3. Cod

  4. Drum

  5. Eel

  6. Flatfish

  7. Grouper

  8. Haddock

  9. Halibut

  10. Herring

  11. Mackerel

  12. Monkfish

  13. Mullet

  14. Northern pike, Perch,Walleye

  15. Orange roughy

  16. Red snapper

  17. Rockfish

  18. Salmon

  19. Scrod

  20. Shark

  21. Striped bass

  22. Sunfish

  23. Tilapia

  24. Trout

  25. Tuna

  26. Turbot

  27. Any other commercially available fish

Shellfish

  1. Abalone

  2. Clams

  3. Crab

  4. Crayfish

  5. Lobster

  6. Mussels

  7. Oysters

  8. Scallops

  9. Shrimp

Fruit

  1. Apple

  2. Apricot

  3. Avocado

  4. Banana

  5. Blackberries

  6. Blueberries

  7. Boysenberries

  8. Cantaloupe

  9. Carambola

  10. Cassava melon

  11. Cherimoya

  12. Cherries

  13. Cranberries

  14. Figs

  15. Gooseberries

  16. Grapefruit

  17. Grapes

  18. Guava

  19. Honeydew melon

  20. Kiwi

  21. Lemon

  22. Lime

  23. Lychee

  24. Mango

  25. Nectarine

  26. Orange

  27. Papaya

  28. Passion fruit

  29. Peaches

  30. Pears

  31. Persimmon

  32. Pineapple

  33. Plums

  34. Pomegranate

  35. Raspberries

  36. Rhubarb

  37. Star fruit

  38. Strawberries

  39. Tangerine

  40. Watermelon

  41. All other fruits

Vegetables

  1. Artichoke

  2. Asparagus

  3. Beet greens

  4. Beets

  5. Bell peppers

  6. Broccoli

  7. Brussels sprouts

  8. Cabbage

  9. Carrots

  10. Cauliflower

  11. Celery

  12. Collards

  13. Cucumber

  14. Dandelion

  15. Eggplant

  16. Endive

  17. Green onions

  18. Kale

  19. Kohlrabi

  20. Lettuce

  21. Mushrooms

  22. Mustard greens

  23. Onions

  24. Parsley

  25. Parsnip

  26. Peppers (all kinds)

  27. Pumpkin

  28. Purslane

  29. Radish

  30. Rutabaga

  31. Seaweed

  32. Spinach

  33. Squash (all kinds)

  34. Swiss chard

  35. Tomatillos

  36. Tomato (actually a fruit, but most people think of it as a vegetable)

  37. Turnip greens

  38. Turnips

  39. Watercress

Nuts and Seeds

  1. Almonds

  2. Brazil nuts

  3. Cashews

  4. Chestnuts

  5. Hazelnuts (filberts)

  6. Macadamia nuts

  7. Pecans

  8. Pine nuts

  9. Pistachios (unsalted)

  10. Pumpkin seeds

  11. Sesame seeds

  12. Sunflower seeds

  13. Walnuts

Foods To Be Eaten In Moderation

Oils

  1. Olive,

  2. avocado,

  3. walnut,

  4. flaxseed, and

  5. canola oils

Beverages

  1. Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)

  2. Coffee ,Tea

  3. Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)

  4. Beer (one 12-ounce serving)

  5. Spirits (4 ounces)

Paleo Sweets

  1. Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)

  2. Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)

Foods You Should Avoid

Dairy Foods

  1. All processed foods made with any dairy products

  2. Butter

  3. Cheese

  4. Cream

  5. Dairy spreads

  6. Frozen yogurt, Ice cream, Ice milk

  7. Low-fat milk

  8. Nonfat dairy creamer

  9. Powdered milk, Skim milk,Whole milk

  10. Yogurt

Cereal Grains

  1. Barley (barley soup, barley bread, and all processed foods made with barley)

  2. Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)

  3. Millet

  4. Oats (steel-cut oats, rolled oats, and all processed foods made with oats)

  5. Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)

  6. Rye (rye bread, rye crackers, and all processed foods made with rye)

  7. Sorghum

  8. Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)

  9. Wild rice

Cereal Grainlike Seeds

  1. Amaranth

  2. Buckwheat

  3. quinoa

Legumes

  1. 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)

  2. Black-eyed peas

  3. Chickpeas

  4. Lentils

  5. Peas

  6. Miso

  7. Peanut butter

  8. Peanuts

  9. Snowpeas

  10. Sugar snap peas

  11. Soybeans and all soybean products, including tofu

Starchy Vegetables

  1. Starchy tubers

  2. Cassava root

  3. Manioc

  4. Potatoes and all potato products (French fries, potato chips, etc.)

  5. Sweet potatoes

  6. Tapioca pudding

  7. Yams

Salt-Containing Foods

  1. Almost all commercial salad dressings and condiments

  2. Bacon

  3. Ham

  4. Hot dogs

  5. Ketchup

  6. Olives

  7. Pickled foods

  8. Pork rinds

  9. Processed meats

  10. Salami

  11. Salted nuts

  12. Salted spices

  13. Sausages

  14. Smoked, dried, and salted fish and meat

  15. Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)

Fatty Meats

  1. Bacon

  2. Beef ribs

  3. Chicken and turkey legs

  4. Chicken and turkey skin

  5. Chicken and turkey thighs and wings•

  6. Fatty beef roasts

  7. Fatty cuts of beef

  8. Fatty ground beef

  9. Fatty pork chops

  10. Fatty pork roasts

  11. Lamb chops

  12. Lamb roasts

  13. Leg of lamb

  14. Pork ribs

  15. Pork sausage

  16. T—bone steaks

Soft Drinks and Fruit Juices

  1. All sugary soft drinks

  2. Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)

Sweets

  1. Candy

  2. Honey

  3. Sugars