Chapter: Food Lists/Menus/Meal Plans: Section: Food Lists: Recipe: Paleo/Primal Food Shopping List.Search for: Recipes; Blog. All the major food groups in the Paleo diet. The product is a PDF file. Create customized paleo meal plans with PrimalPal. What is the Primal diet? Paleo Food List; Blog. Primal Burn 'Get my Paleo Food/Shopping eBook and Recipes'. Paleo Diet Food List (PDF) You will also get instant access to other FREE Paleo Resources.
What is the Primal Blueprint? Overview of the primal blueprint. The Primal Blueprint is a Wall Street Journal and Amazon best- selling book written by our founder, Mark Sisson. The book became so successful—with over 5. Mark brings a unique background to the health and wellness sphere. As an elite athlete, he finished in the top 5 at the National Marathon Championships, scoring himself a qualifying spot for the 1. US Olympic Trials. And he didn’t stop there. Still, despite his world- class conditioning and exceptional fitness, Mark often found himself sick. Once his competitive days were over, he searched for a way to keep his health in check and his body fat low without having to run hundreds of miles a week and strength train at the gym every day. He also cast about for a way to heal some of the chronic . His 2. 0- year quest taught him that what we eat is the key determinant to an energetic mind and lean, agile body. He learned that simply by ditching the sugars and carbohydrates found in processed foods, he could make a profound change in his health. You see, the body only burns through the sugar and carbs it needs for its immediate energy requirements. The rest it dumps into fat storage! Stick with a diet high in sugar and carbs and you’re likely to gain at least a few new pounds every year. May not sound too bad in the short term, but a few pounds a year for 1. Beyond cutting out excessive carbs and grains, along with processed foods and hydrogenated oils, there really is no sacrifice or struggle involved. You can eat all the healthy fats, meats, fruits, vegetables and decadent treats like dark chocolate you want! That’s because these healthy foods are essentially made up of protein and fat—macronutrients that the human body has evolved to prefer. Grains like wheat and corn were only introduced in the last 1. After all, grains—and packaged processed foods—were never part of our primal ancestors’ diet. So eating Primally became the first layer to the blueprint for building a healthy body. The more Mark studied our primal ancestors, the more he realized that lifestyle behaviors beyond diet also contributed to a healthy—and happy—life. The foods our primal ancestors ate, the amount of sun they got, and the sort of movement they engaged in to survive shaped their genome. While the world has changed in innumerable ways in the last 1. Simply put, if you want a good future, you'd better listen to the past. And that’s where The Primal Blueprint comes in. We teach you not only how to eat in a way that will help your body and genes become efficient at fat burning and muscle building, but also how you can increase your longevity and wellness by reducing disease and illness. Make a commitment to the Blueprint, and watch your body transform into the ideal composition it was meant to be. The Primal Blueprint is no fad weight loss program—it’s a set of lifestyle laws and habits that are the keys to health, wellness and longevity*. Check it out below! Back To Top. Who is grok? Grok is our primal ancestor. Grok is the ideal representation of a typical hunter- gatherer who thrived on evolutionary tried and true lifestyle behaviors. So, Grok ate fish from pristine waters, hunted wild game, munched on nuts and berries (probably with a little dirt mixed in), sprinted occasionally, moved frequently, and slept according to his circadian rhythm—all behaviors that, believe it or not, we have a difficult time implementing in our hectic modern lives. Grok is the pinnacle of physiological vigor: he’s ripped and agile, has no systemic inflammation waging war in his body, has excellent blood glucose levels, and sports a healthy cholesterol panel. Essentially, we can all be Groks or Grokettes. Follow the Primal Blueprint and get to know his habits well! The 1. 0 Laws. The 1. Laws of the Primal Blueprint aren’t a modern creation, but the laws that have governed human evolution for two million years. The following 1. 0 Laws make up the activities and lifestyle behaviors of our primal ancestors—the very supportive habits that created healthy, happy, strong, lean and versatile primitive beings. Follow the 1. 0 Laws and align with your genetic recipe for optimal health and wellness*. To help get you started on the 1. Laws, follow our Action Items.)1. Eat lots of animals, insects and plants. Focus on quality sources of protein (all forms of meat, fowl, fish), lots of colorful vegetables, some select fruits (mostly berries) and healthy fats (nuts, avocados, coconuts, olive oil). Observe portion control (calorie distribution) week- to- week more than meal- to- meal. The majority of your calories should come from animal protein; however, the bulk of your plate should be made up of colorful fruits and veggies. Eliminate grains, sugars and trans and hydrogenated fats from your diet. Move around a lot at a slow pace. Do some form of low- level aerobic activity two to five hours a week, be it walking, hiking, easy bike riding or swimming. Low- level activity is necessary (especially if you find yourself chained to a desk every day). Ideally, and when possible, find time to go barefoot or wear as little foot support as possible. The combined effect will be an increase in capillary perfusion and fat burning, and an overall integration of muscle strength and flexibility*. Lift heavy things. Go to the gym and lift weights for 3. Focus on movements that involve the entire body and in wider ranges of motion—not just on isolating body parts. Emulate the movements of our ancestors: jumping, squatting, lunging, pushing, pulling, twisting, etc. These actions will encourage your genes to increase muscle strength and power, improve bone density, enhance insulin sensitivity, stimulate growth hormone secretion and consume stored body fat*. Run really fast every once in a while. Do some form of intense anaerobic sprint bursts once every 7 to 1. This could be as simple as six or eight (or more as long as the quality doesn’t diminish) short sprints up a hill, on the grass, at the beach. These short bursts also increase human growth hormone release (HGH is actually released in proportion to the intensity—not the duration—of the exercise).*5. Get lots of sleep. Get plenty of quality sleep. Our lives are so hectic and full of things to do after the sun goes down that it’s often difficult to get enough sleep. Yet sleep is one of the most important factors in maintaining good health, vibrant energy and a strong immune system. Play. Spend some time each week involved in active play. In addition to allowing you to apply your fitness to real- life situations, play helps dissipate some of the negative effects of the chronic stress hormones you’ve been accumulating through the week. Get some sunlight every day. Contrary to the “common wisdom” dispensed by dermatologists (who suggest you shun the sun), the Primal Blueprint insists that you get some direct sunlight every day. Certainly not so much that you risk burning, but definitely enough to prompt your body to make the all- important vitamin D. A slight tan is a good indicator that you have maintained adequate vitamin D levels. Natural sunlight also has a powerful mood- elevating effect, which can enhance productivity at work and in interpersonal interactions.*8. Avoid trauma. Eliminate self- destructive behaviors. These concepts are self- evident to most people (wear seat belts, don’t smoke or do drugs, don’t dive into shallow water), yet so many of us live our lives oblivious to impending danger. Develop a keen sense of awareness of your surroundings. Avoid poisonous things. Avoid exposure to chemical toxins in your food (pesticides, herbicides, chemicals, etc.) and on your skin. But also try to avoid the hidden poisons in foods like sugars, grains, processed foods, trans and hydrogenated fats, and mercury in certain fish. Use your mind. Exercise your brain daily as our ancestors did. Be inventive, creative and aware. If your work is not stimulating (or even if it is), find time to read, write, play an instrument and interact socially. Back To Top. The 8 Key Concepts. Yes, You Really Can Reprogram Your Genes. People typically think of genes as “a weird collection of DNA and chromosomes and other stuff that determines whether or not you’re going to get a certain type of cancer, how long you’ll live and if coronary bypass surgery is headed your way.” The popular notion is that genes are immutable, that they represent a sort of cosmic destiny for an individual. But, aside from some heritable traits like eye and hair color or the number of fingers on your hands and feet, genes are actually programmable. They “express” themselves in different ways according to information gathered from our environment, our food and our behaviors. They “turn on” or “turn off” in response to these environmental signals. So, even though you might have “the gene for type 2 diabetes”—which is really just a genetic proclivity towards the disease, not a sentence—providing the right environmental signals will prevent the gene from ever turning on*. How you eat, exercise, sleep, interact with your social circles, manage (or fail to manage) stress and connect with nature (plus tons of other environmental signals) determines how your genes express themselves; how your genes express themselves, in turn, determines your level of health. Genetic predisposition is not your destiny. Repeat: genetic predisposition is NOT your destiny! The Clues to Optimal Gene Expression Are Found in Evolution. While we can’t sit at a control panel and fiddle with our gene expression like mad scientists just yet, we can make some very good guesses based on a powerful heuristic: human evolution. Two million years of selection pressure exerted upon the hominid line designed a healthy, successful, productive, vibrant organism. We didn’t just “happen,” after all. We look like we do and work like we do and have the genes that we do—that express themselves the way that they do—because of very powerful selection pressures. The Ultimate Paleo Diet Food List . But as simple as that sounds, it’s not always obvious whether a food existed that long ago. And more importantly, that’s only a starting point. It makes sense that a food will probably be safe and healthy if it has been eaten for a million years, but newer foods definitely could be healthy. So to make going Paleo as easy as possible, I’ve put together this Paleo Diet Food List. Paleo Diet Food List Infographic. Here’s a quick infographic showing the Paleo diet food list – please feel free to share and pin! Many lists haven’t been updated in ages, so they rely on outdated science and myth. This list is based on the most up- to- date understanding of each of these foods. For instance, potatoes are a big source of disagreement. You’re never going to get complete agreement, but this list is an excellent place to start. Click Here To Get The Entire Paleo Diet Food List PDF Emailed To You (it’s beautifully designed)This list should be customized for your particular body and life. If you’re diabetic and severely obese, then you probably shouldn’t be eating hardly any potatoes, sweet potatoes, or anything else that spikes your blood sugar, at least not until you get your blood sugar under control. On the other hand, if you’re 2. If you have specific goals, specific allergies, or specific diseases, then one or more of these foods may not make sense. If you want to lose weight, cut out almost all nuts for a while. If you’ve got irritable bowel syndrome, even berries may not be a good idea. Those sorts of things are not covered in this list because there are just too many possibilities. Here is a video I put together covering many of the foods on this list: In order to make things even easier, I’ve divided the list into 3 parts: EAT AS MUCH AS YOU WANT OF THESE PALEO FOODSVegetables. Pretty much all vegetables are Paleo. Just remember that grains like corn, wheat, and rice are NOT vegetables. Acorn Squash. Artichoke Hearts. Artichokes. Arugula (Rocket)Asparagus. Avocado. Beet Top. Beets. Bell Peppers. Bok Choy. Broccoli. Brussels Sprouts. Cabbage. Carrots. Cauliflower. Celery. Chicory. Collard Greens. Cucumber. Dandelion. Eggplant. Endive. Fennel. Green Onions. Jerusalem Artichokes. Jicama. Kale. Kohlrabi. Leeks. Lettuce. Mushrooms (All Kinds)Mustard Greens. Okra. Onions. Parsley. Parsnips. Peppers (All Kinds)Pumpkin. Radicchio. Radish. Rapini. Seaweed. Spaghetti Squash. Spinach. Squash. Swiss Chard. Tomatoes. Turnip Greens. Watercress. Yellow Summer Squash. Zucchini. Fruits. Most fruits are different than they were a million years ago, but some are healthier than others. Here are the best. Blackberry. Blueberry. Coconut. Cranberry. Raspberry. Olives. Lime. Lemon. Meats. Every meat is Paleo, but quality makes a difference. Buy grass- fed, wild, and pastured when applicable and possible. Also, ignore any sites that tell you to eat only lean meats . If you have trouble getting good quality meats in the US, then check out US Wellness Meats here and get it delivered to your door! Alligator. Bear. Beef. Bison. Chicken. Deer. Duck. Elk. Goat. Goose. Horse. Kangaroo. Lamb. Moose. Pheasant. Pork. Quail. Rabbit. Reindeer. Sheep. Snake. Turkey. Veal. Wild Boar. Wild Turkey. Organ Meats. In the United States, organ meats have fallen out of favor, but there is no other category of food that is as nutritious. Eat any of the following from pretty much any animal. Again, US Wellness Meats can send these to your door in the US if you have trouble finding them. Heart. Liver. Kidney. Bone Marrow. Tongue. Tripe. Legumes. Almost all legumes are off limits, but green beans and peas are actually still in seed form and fine to eat. Green Beans. Peas. Cooking Oils. Pay particular attention to the oils that you cook in. These can make a huge difference in your overall health. Avocado Oil. Butter (if you tolerate dairy)Ghee. Coconut Oil. Lard. Tallow. Olive Oil. Macadamia Oil. Palm Oil. Duck Fat. Walnut Oil (small amounts)Sesame Oil (small amounts)Fish. This is something that mainstream health has always gotten right. Fish is highly nutritious, but buy wild- caught fish whenever possible. Anchovies. Bass. Cod. Eel. Haddock. Halibut. Mackerel. Mahi Mahi. Orange Roughy. Perch. Red Snapper. Rockfish. Salmon (including smoked salmon)Sardines. Tilapia. Tuna. Sole. Grouper. Turbot. Trout. Shark. Shellfish and other Seafood. Apart from organ meats, shellfish is the most nutrient- dense food you can eat. Often expensive, but worth it. Abalone. Clams. Crab. Lobster. Mussels. Oysters. Shrimp. Scallops. Other. These foods do not neatly fall into any other category, but you should eat them at will. Eggs (of any animal)Spices (check ingredients for blends)Herbs (check ingredients for blends)Tea. Coconut Milk. Almond Milk. Mustard. Hot Sauce. Vinegars (check ingredients)Gluten- Free Tamari Sauce or Coconut Aminos. Fish Sauce. Vanilla Extract. Gelatin. EAT THESE FOODS, BUT NOT TOO MUCHVegetables. There isn’t anything wrong with the following vegetables, but it’s easy to eat too much of them. The more active you are, the less you need to worry about avoiding these vegetables. Butternut Squash. Cassava. Sweet Potato. Taro. Turnips. Yam. Potato. Fruits. These fruits are still Paleo, but you should eat them only occasionally as they’re much higher in sugar. Apples. Apricot. Bananas. Cantaloupe. Cherries. Dates. Figs. Goji Berry. Grapefruit. Grapes. Guava. Honeydew Melon. Kiwi. Lychee. Mango. Nectarines. Oranges. Papaya. Passion Fruit. Peaches. Pears. Persimmon. Pineapple. Plums. Pomegranates. Star Fruit. Strawberry. Tangerine. Watermelon. Nuts and Seeds. Humans have also always eaten nuts and seeds, but like fruits, you shouldn’t go wild, since humans rarely had access to plentiful supplies of nuts and seeds. Almonds. Brazil Nuts. Hazelnuts. Macadamias. Pecans. Pine Nuts. Pistachios. Pumpkin Seeds. Sesame Seeds. Sunflower Seeds. Walnuts. Chestnuts. Raw or Fermented Dairy. This is a special category. You should eliminate these foods for at least a month, then reintroduce them to see how they make you feel. Raw, unpasteurized milk. Kefir. Full- Fat Yogurt. Raw Cheese“Paleo” Sugars. Raw honey, Maple Syrup, and Coconut Sugar are OK, but don’t overeat these! In the end, there’s not a huge difference between the various sugars, so try to avoid them all if possible. Other. These foods cause some people more problems than others, so it’s best to eliminate them for a while, then test out how they make you feel, and only ever consume them in very small amounts. Dark Chocolate (> 8. Coffee. Fermented foods (e. Kombucha, Coconut Kefir, Kimchi, Natto)Almond Flour. Coconut Flour. Arrowroot Powder. Tapioca Starch. Potato Starch. Dried Fruits (small amounts)Fruit Juices (small amounts)Cacao Powder (unsweetened)AVOID THESE FOODSSweeteners. If a food has added sugar in any form, try to avoid it. Some of these sweeteners are better than others, but the simplest and healthiest route is just to forgo them all. Sugar. HFCSArtificial Sweeteners. Agave. Maltodextrin. Corn Syrup. Rice Syrup. Any Diet or Sugary Soda. Any Candy. Vegetable and Seed Oils. There are few things that will derail your health as much as these oils. With so many healthy oils to choose from (above), make sure to avoid these. Grains. Grains are not evil, but they’re very low in nutrients and relatively high in toxins. It’s best to skip them all. Note that even some foods labeled “gluten- free” will contain grains so check the ingredients! White rice is often considered OK in small amounts if you are fairly athletic and healthy and don’t have blood sugar issues or don’t need to lose weight. Wheat. Barley. Corn. Millet. Oats. Brown Rice. Rye. Sorghum. Spelt. Any Pasta. Any Bread. Any Crackers. Any Cookies. Waffles. Pancakes. Pizza. Rice Cakes. Pasteurized Dairy. While raw and fermented dairy has some redeeming qualities, these highly- processed forms of dairy should be avoided. Milk (other than raw)Ice Cream. Yogurt. Cream. Sour Cream. Legumes. Of all the things on the list of foods to avoid, beans are the least bad. Still, there’s not a whole lot of reason to eat them, and if you have digestive issues or are trying to lose weight, you’ll do much better without these in your diet. Note – avoid peanut and soy products regardless. Garbanzo Beans. Black Beans. Kidney Beans. Mung Beans. String Beans. Lima Beans. Chickpeas. Black- Eyed Peas. Lentils. Peanuts. Soybeans. Tofu. Soymilk. White Beans. Pinto Beans. Fava Beans. Red Beans. All Processed Foods. This is a catch- all, but an important one. If it doesn’t look like it was recently part of a plant or animal, don’t eat it. While there are exceptions to this rule, it’s best to stick to the rule for as long as possible. Other. For optimal health, also avoid the following: Alcohol (including beer, wine, and spirits)Pseudo- grains (including buckwheat and quinoa)The Short Paleo Diet Food List Infographic. If you need something to pin to remind you what to eat on Paleo, then here it is – pin away! Click Here To Get The Entire Paleo Diet Food List PDF Emailed To You (it’s beautifully designed)Paleo Recipes. And here are some Paleo recipes for each category in the above inforgraphic. Paleo Recipes with Meat. Slow Cooked Lamb Shoulder with Blackcurrant Glaze. Paleo Buffalo Wings. Grilled Pork Belly with Chimichurri. Sweet BBQ Pulled Pork. Paleo Recipes with Vegetables. Easy Morning Green Smoothie. Paleo Fried Zucchini. Zucchini Noodles with Fresh Tomato- Basil Sauce. Cilantro Roasted Potatoes. Paleo Recipes with Seafood. Lemon Basil Shrimp. Crispy Skin Sous Vide Salmon. Shrimp Scampi with Beet Noodles. Smoked Salmon and Veggie Frittata. Paleo Recipes with Fruit. Mini Blueberry Galettes. Coconut Water Fruit Popsicles. Tropical Green Smoothie Bowl. Paleo Recipes with Nuts. Honey Chipotle Snack Mix. Dark Chocolate and Hazelnut Spread (AKA Homemade Nutella!)Macadamia Crusted Halibut. Strawberry Shortcake. Paleo Recipes with Seeds. Sesame Fish Cakes. Almond Chia Pudding. Sunflower Banana Waffles. Photos courtesy of Lord Jim, PHOTO/arts Magazine, Another Pint Please.
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