Lesson 7: Meal Plans and Charts
Food Choices
Below are some of the many choices available to the paleo diet.
| Lean Meats, Poultry, Fish, and Seafood:
Lean Meats: grass-fed beef, buffalo, elk, venison, goat, caribou, moose, bear, alligator, homemade jerky
Poultry: chicken, turkey, duck, partridge, pheasant, quail, emu, ostrich, Fish: salmon, halibut, pike, arctic char, mackerel, sardines, trout, pickerel, smelts, oolichan, herring Seafood: abalone, clams, lobster, mussels, crab, shrimp, scallops Avoid: deli meats, canned meats, processed meats, bacon, beef ribs, chicken and turkey skin, legs, thighs, and wings, fatty beef and pork roasts, cuts, ground, chops, legs, ribs, sausage, steaks |
Vegetables:
Leafy greens: cabbages, chard, kale, spinach, lettuce, watercress, dandelion greens, beet green
Flowering: broccoli, artichokes, brussel sprouts, cauliflower Stems: celery, asparagus, leeks, rhubarb Fruiting: cucumbers, eggplant, peppers, summer squash, tomatoes Sea: nori, wakame, hijiki, kombu, dulse, kelp Sprouts: onion, garlic, alfalfa, red clover Algae: chlorella, spirulina Herbs: basil, oregano, marjoram, thyme, rosemary, cilantro, mint Wild Plants: nettle, fiddleheads, edible fungi Avoid: tubers, cassava root, manioc, potatoes, sweet potatoes, tapioca, yams |
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Nuts, Seeds, Eggs, and Oils:
Nuts and Seeds (in order of most to least healthful): walnuts, macadamia nuts, pecans, pine nuts, cashews, pistachio nuts, hazel nuts, pumpkin seeds, brazil nuts, sunflower seeds, almonds
Avoid: amaranth, buckwheat, quinoa Eggs: chicken, duck, goose Oils: olive, avocado, walnut, flaxseed, canola Avoid hydrogenated oils |
Fruits and Berries:
apples, blueberries, cranberries, currants, raspberries, peaches, plums, apricots, cherries, strawberries, oranges, bananas, figs, grapes, melons, rhubarb, pineapple, avocado, lemon, kiwi
Avoid: fruit juices, dried fruits |
