Paleo Diet Guildlines
The Paleo Diet is a food plan based around the foods that the cavemen of the Paleolithic era would have had access to. It is, above all, a modern diet rooted in ancient principles. It avoids processed, hard to digest foods, and favors the simple basics that generations of humans have thrived on: healthy animal products, vegetables, fruits, nuts, seeds, and nutrient-rich fats. It promotes consumption of whole, nutrient-rich foods that are easier to digest than a modern diet that is heavy on grains, dairy, and processed, fortified foods. Paleo is healthy eating that offers the benefits of ancient nutrition principles paired with modern convenience. Paleo fats are supportive of good health when they come from quality-sourced products, especially when they include organ meats, bone broths, and animal fats.

Unlike the Keto Diet, the Paleo Diet does not have to be as low in carbs. The truth is that not everyone thrives on low carbohydrates, and Paleo can in fact be rich in carbs that contain tons of beneficial nutrients. Vegetables, fruits, nuts, and seeds are the most balanced sources of carbs—with extra emphasis on veggies. Sure, there are Paleo eaters who get through a day with just a handful of token vegetables, but they’re missing the point of Paleo. It’s not meat, meat, and all meat. It is meant to be a balanced, nutrient-rich diet, and frankly, you can’t get that without vegetables and carbohydrates.​

Speaking of Carbs:
Legumes are often a go-to source of carbs and protein for vegetarians or vegans. But beans, chickpeas, lentils, peanuts, and soy are all legumes that contain high amounts of phytates and lectins, making them difficult to digest.
Grains, too, contain the aforementioned lectins and phytates, but beyond that, many grains also contain gluten, which is a different kind of protein that wreaks havoc on gut health and digestion.

Foods to Avoid

You should avoid these unhealthy foods and ingredients:

Added sugar: Soda, candies, ice cream, table sugar and many others.

Grains: White bread, pasta made with refined wheat, etc.

Legumes: Beans, peas, lentils, peanuts, chickpeas, etc.

Trans fats: Found in margarine and various processed foods.

Refined Oils: Soybean oil, canola oil, cottonseed oil and others.

Processed meat: Processed sausages, hot dogs, etc.

Highly processed foods: Everything labelled “low-fat” or “diet” or looks like it was made in a factory.

You MUST read ingredients lists if you want to avoid these unhealthy ingredients.

Foods to Enjoy

Whole, single ingredient foods are the key to good health.

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

Fruits: Green Apples, strawberries, blueberries, raspberries, peaches, grapes, lemon, oranges, melons, etc.

Nuts and Seeds:
 Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.

Tubers:  Sweet potatoes, White/red potatoes, turnips, yams

Fish: Salmon, sardines, trout, tuna, mackerel, halibut, snapper

Poultry: Free-Range Chicken, Duck, Turkey 

Red Meat: Grass-fed Beef, Lamb, Bison, Venison

Eggs: Free-Range Organic Chicken, quail and duck eggs.

Dairy: Grass-fed cheese, Grass-fed butter

Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

Healthy Fats:
 Extra virgin olive oil, coconut oil, grass-fed butter, olives, avocados and avocado oil.

This diet is high in animal foods and whole plant foods and very low in dairy. Avoiding hard to digest foods.
  1. Fish
    Wild salmon has around 39 grams of protein per serving and a more reasonable amount of omega-6s, so the heart-healthy omega-3's aren't overwhelmed. Get wild-caught! 99 percent of Atlantic salmon is being farm-raised and soy-fed, reaping nowhere close to the same benefits that wild salmon does.
  2. Vegetables and Fruit
    Vegetables and Fruit
    Get your greens in DAILY! Salads are a great way to do that with that "crunch" we all crave. Ad strawberries, blueberries and nuts for that extra zing. Try balsamic, honey lemon, or raspberry vinaigrette dressings.
  3. Healthy Snacks
    Healthy Snacks
    These are acceptable snacks: - A handful of raw nuts (not roasted) - Apple slices with almond butter - Fat Bombs - Cheese wrapped in turkey - Guacamole/Bacon Bombs - Beef/Turkey Jerky - Dill Pickles
  4. What to Drink
    What to Drink
    Water should be your go-to beverage on the keto diet. Organic Coffee and tea are also completely acceptable. Keto coffee is the best (MCT oil, grass-fed butter, cinnamon, stevia) Avoid sugar-sweetened beverages and fruit juices.
  5. Cage Free Organic Eggs
    Cage Free Organic Eggs
    Don't fall for the 'egg-whites only' option anymore. Research has proven that the taboo of eating the yolk is no longer because the yolk is actually the best part of the egg and its choline will aid weight loss. Make an omelet or bake up some egg muffins to grab on the go. You'll get a healthy dose of protein and get in some of that good cholesterol.
  6. Olives and Olive Oil
    Olives and Olive Oil
    Extra virgin olive oil has been cold-pressed from olives and it extremely useful in savory cooking. Filled with monounsaturated fats, EVOO is linked to helping reduce the risk of heart disease and may even help in fighting cancer. This kind of fat has also been seen to encourage weight loss by breaking down belly fat.
  7. Lemons
    Whether you're squeezing it into your water, tea, or over your chicken, lemon is a nutritional way to amp up your diet because you'll get a dose of vitamin C and waist-whiting detox benefits.
  8. Chia Seeds
    Chia Seeds
    One of the best plant-based sources of omega-3s, with major anti-inflammatory properties and lessen the chances of heart disease. In just two tablespoons of chia seeds, you'll get 11 grams of fiber, which also keep you satisfied. Make a chia seed pudding or supercharge your breakfast smoothie. They're also great as a topping for oatmeals and yogurts.
  9. Grass-Fed Beef
    Be sure to choose your steaks, roasts, and ground beef that are grass-fed. Red meat provides good-quality protein and is also rich in nutrients, such as energy-supplying iron, zinc and vitamin B12 and immunity-supporting selenium.
  10. Poultry
    Organic, Free-Range, Cage Free Chicken, duck, and turkey are the best! Get them with no hormones or antibiotics added.
    A large percent of your daily intake should be GOOD FATS which include: - Avocado - Grass-fed Butter - Grass-fed Cheese - Ghee - Organic cream - Free Range / Organic Eggs - Extra virgin olive oil, Avocado oil, MCT oil - Nuts and Seeds
  12. FRUIT
    Eat a variety of whole, organic fruit as your source of carbohydrates.
Paleo Diet Sample Menu

This is a sample menu for one week on the Paleo diet.
Feel free to adjust the portions and food choices based on your own needs and preferences.

Breakfast: 3 Egg Omelet with cheese and salasa
Lunch: Stead with green vegetables and avocado.
Dinner: A tuna salad, dressed in olive oil. 

Breakfast: Grab and Go Egg Muffin
Lunch: Tuna salad from the night before.
Dinner: Cheff Salad with tomatoes, olives, meat, and cheese.

Breakfast: Omelet with veggies, tomatoes and onions
Lunch: Grilled grass-fed Burger and fresh vegetables.
Dinner: Zoodles with Organic speghetti sauce with grass-fed beef.

Breakfast: Yogurt with sliced fruits and nuts.
Lunch: Keto lasagne and salad.
Dinner: Broiled salmon and vegetables.

Breakfast: Eggs and vegetables, fried in olive oil.
Lunch: Chicken and Mushrooms
Dinner: Grilled lamb, with salad and sweet potato.

Breakfast: Grab and Go Egg Muffin and cheese
Lunch: Roast Beef with vegetables.
Dinner: Taco with low carb tortilla

Breakfast: Omelet with veggies and olives.
Lunch: Chicken Salad
Dinner: Grilled chicken, with vegetables and a sweet potato

There is usually no need to count calories 
but you need to choose whole, unprocessed 
protein, fat and carbs on the Paleo diet.

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