30 Day Paleo Challenge Quick Guide
So you’ve finally decided you’re sick and tired of feeling sick and tired. An over-zealous fitness enthusiast friend screamed, “TRY PALEO!” close enough to feel the warmth of his breath on your eyeballs and you decided to give it a try. After several failed attempts, you may have decided you need a quick and easy guide to helping you eat like a caveman. You, my friend, have come to the right place. Here is an easy guide to help you get started along your Paleo journey.
- 1. Start eating three meals a day
- I don’t care if you want to puke in the morning, get something in your mouth.
- 2. Add two snacks, once in the morning and once in the evening
- Seeds and nuts are a great source here. Again, I don’t care if you’re hungry, your feet hurt, it’s not convenient or any of the other excuses I’ve heard. Do you want to be feel great? Do you want to lose weight? Do you want to stay out of the hospital? Eat your snacks.
- 3. Have protein (meat/Poultry/eggs/seafood) and vegetables with every meal
- Fat is another great addition to these meals in the form of avocado, oils, etc.
- 4. Start cutting out the crap
- If it’s artificial or has added sugar, cut it out. Processed food is not food, it’s poop. Fast food is not food, it’s poop. Don’t eat poop. (see food list below)
- 5. Clean up your food sources (Grass-fed, free-range, non-pasteurized)
- Everyone asks me what to do if they “can’t afford” high quality meat….the reality is that most of us CAN afford it if we cut out other unnecessary elements in our lives. However, if you truly can’t afford to buy grass-fed and free-range foods, you will still get a tremendous benefit from switching your diet over to Paleo. Remember, if you stop eating poop, you’ll stop feeling like poop.
Once you manage to go strict Paleo for 30 days, you can experiment with adding a few elements back in to see how your body handles them but commit to 30 days of strict to help your body reset.
ALLOWABLE FOODS LIST
|MeatsFlank Steak, Hamburger, Chuck Steak, Sirloin, Lean beef, London broil, Lean veal, Pork loin, Pork chops, Turkey, Chicken, Kangaroo, Alligator, Ostrich, Bison, Game hen, Chicken eggs, Duck eggs, Goose eggs, Rabbit, Goat, Venison, Emu, Organ meats, Caribou, Quail, Rattlesnake, Reindeer, Squab, Turtle, Wild boar
|Fish/Seafood: Abalone,Bass,Bluefish,Clams, Crab, Crayfish, Cod, Drum Eel, Flatfish, Grouper, Haddock, Halibut, Herring,Lobster, Mackerel, Monkfish, Mullet, Mussels, Northern pike, Orange roughy, Oysters, Perch, Red snapper, Rockfish, Salmon, Scallops, Scrod, Shark, Shrimp, Striped bass, Sunfish, Tilapia, Trout, Tuna, Turbot, Walleye
ALL OTHER FISH
|Fruit (wt loss) Blackberries, Blueberries,Boysenberries,Cherries, Cranberries, Grapes, Gooseberries, Lemon, Lime, Pomegranate, Raspberries, Rhubarb, Strawberries Fruit (general) Apple, Apricot, Avocado,Banana, Cantaloupe, Carambola, Cassave melon, Cherimoya, Figs, Grapefruit, Guava, Honeydew melon, Kiwi, Lychee, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Star fruit, Tangerine, Watermelon
ALL OTHER FRUITS
|Vegetables (Non-starchy) Artichoke,Asaparagus,Beet greens,Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber, Dandelion, Eggplant*, Endive, Green onions, Kale, Kohlrabi, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Parsnip, Peppers (all kinds), Pumpkin, Purslane, Radish, Rainbow Chard, Rutabaga, Seaweed, Spinach, Squash (all kinds), Sweet Potatoes, Swiss chard, Tomatillos, Tomato *, Turnip greens, Turnips, Watercress||Nuts and Seeds (Raw or home-roasted)Almonds,Brazil nuts,Cashews,Chestnuts, Hazelnuts, Pecans, Pepitas, Pine nuts, Pistachios, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts||Fats/OilsOlive Oil, Coconut Oil, Avocado Oil
BeveragesWater,Mineral Water, Full-Leaf Teas
Beverages (in moderation) Wine (Spanish, red) Coffee
Not Allowable Food Items
|Dairy: Butter,Cheese,Cream,Cream Cheese ,Dairy spread, Frozen Yogurt, Ice cream, Ice milk, Milk, Nonfat dairy creamer, Powdered milk, Yogurt
Grains: Barley,Bread, Corn, Millet, Oats, Rice, Rice noodles, Brown Rice cakes, Rice flour, Rye, Sorghum, Wheat, Wild Rice
|Grain-Like seeds: Amaranth,Buckwheat,Quinoa
Legumes: Adzuki beans, Black beans, Black-eyed peas, Broad beans, Chickpeas, Fava beans, Field beans, Garbanzo beans, Horse beans, Kidney beans, Lima beans, Lentils, Miso, Mung beans, Navy beans, Peas, Peanut butter, Peanuts, Pinto beans, Red beans, String beans, Snow peas, Sugar snap teas
|Starchy VegetablesStarchy tubers (potatos),Cassave root,Manioc,Potatoes and Potato products, Tapioca pudding, Soft Drinks and fruit juices All sugary soft drinks Canned, bottled Processed Foods Some sausages Deli meats Almond Milk Sweeteners Honey All added sugars (organic or otherwise) Stevia Splenda Aspartame/sucralose, etc|
Sample Day of eating
Sample 1 Handful Raw Cashews Handful Blueberries Sample 2 Grass-fed sausage 1 Sautéed green pepper ¼ Sautéed onion Coconut oil Sample 3 2 egg omelette Grass-fed ham ¼ diced red pepper ¼ diced yellow pepper Sample 4 4 oz chicken breast Sautéed Kale
Sample 1 4-8 oz. Baked Salmon Leafy greens Sample 2 4-8 oz. Grass-fed Beef Romaine Lettuce Olive Oil Diced avocado Diced Peppers Sample 3 Paleo Kebobs Sample 4 Paleo Chili
Sample 1 Beef and Pesto Side-Salad Sample 2 Nitrate-free bacon wrapped sweet potatoe Steamed broccoli Sample 3 Cauliflower crust pizza Sample 4 Roast Beef Saurkraut
|SnacksAlmond butter and bananaRaw nuts/seedsApple with Cashew butter4-10 Mini sweet peppers Home-baked Kale chips Avocado Raw veggies|