The Paleo List

When starting out, establishing the do’s and don’ts of paleo is extremely important.

I found it incredibly difficult to source information  that was consistent; some sites said honey was ok, some said no; sweet potatoes are they actually paleo? How come peanuts aren’t allowed?! I had cod for lunch today was that wrong?? So I’ve decided to put together a list of what I consider to be paleo.

One of the most common problems associated with paleo is establishing the right amount of vegetables and protein to consume, and when to do so. Some people prefer to have 5-6 smaller meals in a day but I feel that puts too much pressure on your body, having your metabolism constantly working to digest food can’t be good for it. I opt for 1 small meal in the morning – I’m not big on breakfast, a substantial lunch usually a salmon fillet and a salad and then a main meal in the evenings. Some days I’ll snack between meals, some days I won’t it is all about listening to what your body wants and most important of all – not depriving it of any key nutrients.

If you’re committed to counting calories you will be looking to have a little more than half of your daily intake taken up by lean meat, poultry, seafood and fish. The remainder of your intake should come from plant foods – fruit, vegetables, nuts. Personally I no longer really count calories, however, I am conscious of eating too many nuts and fruits with a high sugar content.

A lot people have this idea that those who follow the paleo lifestyle only eat chicken breasts with boiled broccoli or big massive steaks, this is definitely not the case!! Eating paleo could not be any further from boring! In recent years many members of modern society seem to have conformed to this ideal that food has to be processed in order to look, smell and taste delicious – this could not be further from the truth! Having said that being 100% paleo is not for everyone and in actual fact is quite difficult to stick to when on a busy schedule. I’ve put together this list as an easy reference for both those starting out and others looking to improve their knowledge.

What can you eat?

Meat:
Lean Beef
Lean Lamb – chops, roasts
Lean Pork – loin, chops
Uncured and unsmoked bacon – in moderation
Lean poultry – chicken breast, turkey breast
Rabbit meat – any cut (if you can live with yourself !!)
Goat meat – any cut
Ecargot
Organs – beef, lamb pork; liver, tongue, marrow and sweetbreads
Duck
Elk
Emu
Frogs Legs
Goose
Kangaroo
Pheasant
Venison
Quail
Deer

Fish, seafood and shellfish:
Bass
Haddock
Halibut
Herring
Monkfish
Mackerel
Mullet
Red snapper
Salmon
Trout
Tuna
Turbot
Pretty much any fish commercially available although there are debates over cod.

Calamari
Crab
Crayfish
Lobster
Mussels
Octopus
Oysters
Scallops
Prawns

Fruits and Vegetables:
The general rule is eat as much as you like – provided you do not go near potatoes and corn. (Corn believe it or not is not actually a vegetable it’s classified as a grain!)

Recommended veg:
Aubergine (egg plant)
Artichoke
Asparagus
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Kale
Lettuce
Mushrooms
Onions
Parsnip
Peppers
Radish
Seaweed (I’m a huge fan of dilisk!)
Spinach
Spring onions
Squash*
Sweet potatoes*
Swiss chard
Tomatoes
Turnip
Watercress

(*in moderation due to their high starch content.)

There are no banned fruits, however, apples, pineapple and purple passion fruit have high sugar content so should be eaten in moderation.

Nuts:
Almonds
Brazil nuts
Cashews
Chestnuts
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

Eggs:
Chicken
Duck
Goose

Oils:
Coconut
Avocado
Flax seed
Olive
Walnut

Spices:
Allspice
Anise
Basil fresh and dried
Bay leaf
Cayenne pepper
Chilli fresh and powder
Cinnamon
Cloves
Cumin
Curry powder
Dill
Garlic fresh and powder
Ginger fresh and powder
Nutmeg
Onion powder
Oregano
Parsley fresh and dried
Fresh black peppercorns
Rosemary
Sage
Thyme
Turmeric

Misc:
Cider vinegar
Baking soda
Coconut aminos
Coconut flour
Almond flour

Foods to avoid:
All dairy – with the exception of grassfed butter – eg: KerryGold
All grains and cereals including; buckwheat and quiona
Legumes – all beans, peas, chickpeas, lentils, miso, peanuts, soybeans – and all soya products including tofu
Potatoes and all potato products
Processed meats – sausages, pudding, salami, frankfurters, ham and any other fatty cuts of meat
Pickled foods
Soft drinks and fruit juices
Chocolate, sweets, biscuits etc
Sugar

Tasty things that are allowed in moderation:
Honey
Maple syrup
Agave nectar
85% and above dark chocolate

As with anything this list is by no means exhaustive, like any diet/lifestyle there are many different takes on what it means to be paleo and it is up to you  to decide how into it your’re willing to get.

3 Comments on “The Paleo List

  1. Pingback: Fellow Foodies – We Salute You :) | CrossFit 353

  2. Pingback: Fellow Foodies – We Salute You! | CrossFit 353

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: