The following Paleo Diet-Friendly chart will help you construct extremely nutritious meals that will allow you to lose fat and gain lean muscle rapidly:
Proteins (Lean) Healthy Fats Healthy Carbohydrates
Eggs Avocado All Fruits and Vegetables
Turkey Breast Almonds *Eat a variety! Especially
Lean Ground Turkey Almond Butter Green, Leafy Vegetables!
Canadian Bacon Cashews
Orange Roughy Walnuts (Wash Fruits and Vegetables!)
Haddock Olive Oil
Salmon Fish Oils
Tuna Shrimp
Crab
Lobster
Top Round Steak
Top Sirloin
90% Lean Beef
Buffalo
Lean Ham
Chicken Breast
("100% Organic Grass-Fed" or "Wild" is Best)
General Dietary Information
I. PROTEIN:
Lean Meats and Fish are all excellent sources of protein. Low-sugar Protein
Supplements may be an OK secondary option if whole foods are not available. If fat loss is
your goal, stick to whole food sources whenever possible!
II. CARBS:
A. VEGETABLES and FRUITS:
The best Carbohydrate sources, vegetables and fruits are packed with the
vitamins and minerals your body needs to function at it’s highest level! Not
to mention, they are very low-calorie, most have a low glycemic load, and contain little
to no simple sugars!
B. STARCHY CARBS:
Foods such as Cereal Grains, Potatoes, Legumes, etc. I would suggest discontinuing the
use of grains and legumes due to their highly inflammatory properties.
Moderate the use of white potatoes which digest and are converted into simple
sugars more rapidly. More on sugar below.
Yams/Sweet Potatoes are a very good option for starchy carbs.
C. SUGAR:
The #1 culprit in modern America’s obesity epidemic! Hidden in everything
from cereal, to “health foods,” to sauces and the obvious “junk food” snacks,
sugar is rapidly digested and will leave you feeling unsatisfied, tired and
often sick. Sugar will convert to fat if not used and will actually inhibit the
action of hormones which allow fat loss! Diabetes, Cancer, Heart Disease,
ADD and other neurological disorders are all closely linked to excess sugar
consumption. Avoid processed foods containing simple sugars at all costs!
III. FATS: (Mono- and Poly-unsaturated and Saturated)
Saturated fats are found in Animal Meats and Dairy. Not all saturated fat is bad
and does not increase levels of "bad" cholesterol and triglycerides in the body. Recent
research suggests that it is actually the combination of high-glycemic carbohydrate foods
(grains, dairy, sugary processed foods) mixed with saturated fats that increases "bad
cholesterol" and promotes heart disease states.
*Butter, a saturated fat, contains Butyric Acid which is actually excellent for digestive
health!
Mono- and Poly-unsaturated fatty acids (often termed "Healthy Fats") are essential for
inflammation reduction and cell repair in various organ systems of the body. These fats include the
highly touted omega-3's, and help to decrease systemic inflammation as well as mobilize stored
body fat so it can be used as energy. If you’ve ever heard that “it takes fat to lose fat,” it’s true.
IV. Water
Water is a very powerful tool in fat loss. Water helps to speed up your
metabolism by flushing toxins from the body and liver more rapidly.
Serving Size: Drink 3 liters of water per day, and add a little fresh sqeezed orange, lemon
or lime for added flavor and an extra antioxidant and metabolism boost!
Meal Planning
Use the information above to construct 3 Meals as well as Snacks throughout the day.
Example: [6am] Breakfast [11am] Lunch [3pm] Snack [5:30pm] Dinner [8:30pm] Snack
Excellent Resources
100's of Paleo Recipes can be found in the book, The Paleo Diet by Loren Cordain, Ph.D., and a 30-day meal plan in the The Paleo Solution by Robb Wolf.
Also see The Primal Blueprint by Mark Sisson for excellent nutrition, lifestyle and fitness advice!