EAT REAL FOOD

FAT

MEAT

VEGETABLES

BERRIES

FISH AND SHELLFISH

BONE BROTH

ORGAN MEATS

SEAWEED

FERMENTED

EAT MORE OF THESE

A

Click on the links below to find out more

HEALTHY FATS

MEAT, FOWL, FISH, SHELLFISH

VEGETABLES AND FRUIT

TEA AND COFFEE

OCCASIONAL TREATS

AVOID THESE

A

Click on the link below to find out more

GRAINS 

DAIRY* 

SUGARS

LEGUMES

PROCESSED FOODS

*Some people do find that high fat dairy doesn’t pose a problem (no digestive upsets) and eat occasional butter or full cream. It is a case of experimenting

Eating Paleo will drastically reduce time spent shopping in the supermarket (if you use supermarkets). This is a big bonus. There will be whole isles never to be ventured down. Things are simplified.

Shopping online is a great help – particularly for things like coconut oil, coconut milk, coconut flakes, and odd hard-to-find ingredients that cannot be sourced locally.

See the Recipes page for some ideas.

See the Resources section for a list of suppliers.

Remember – always place the emphasis on nutrient-dense food. On a simple level, we can say that this way of eating is HIGH fat, MODERATE protein and LOW carbohydrate as compared to a ‘’normal, healthy diet.’

A Paleo approach may benefit your pets too. Looking at the typical diet of their ancestors and of their closest relations in the wild is a great place to start. See Paleo Pups for more…

 
USEFUL LINKS
 

A really helpful food pyramid from Mark’s Daily Apple

Robb Wolfs Quick Start Guide

J. Stanton’s Eat Like a Predator Not Like a Prey

Fantastic free downloads from Diane Sanfilippo’s Balanced Bites (also available in the book which is essential reading)

A Week in the Life – great article from Sara Fragoso detailing what her family eats in a typical week – very helpful.

Check out this fantastic article on from Robb Wolf’s site regarding a doctor’s prescription

Here are some interesting articles on eating Paleo on a budget:

Paleo is EXPENSIVE!

How can I eat Paleo on a budget?

10 Tips for Eating Paleo on the Cheap

Try not to distinguish between breakfast, lunch and dinner in terms of what you eat

Bacon cooked in oven, fried mushrooms with butter

Small tuna steak (Aldi sell frozen packets) with stir-fried cabbage and peppers

Small minced pork patty (minced pork, herbs and spices) fried in coconut oil with vegetables

Beef/lamb hash made with minced meat, sweet potatoes and other veg, spices

Leftover meal from night before

Mixed berries (frozen or fresh when in season) with coconut cream

Eggs (when eating previously) scrambled in butter, boiled, fried in coconut oil, omelette with meat/veg etc.

Stir-fry spring onion, red pepper and prawns with scrambled egg and chopped parsley

Crust-less quiche (eaten cold for lunch also)

Assorted cold meats

Wholegrain cereal (muesli, clusters etc) with organic semi-skimmed milk

Porridge with organic semi-skimmed milk and honey (I often used to make this with water when fanatical about cutting fat)

Toast with low-fat margarine, peanut butter/jam/marmalade/fruit spread

Scrambled eggs on toast

Croissants and jam

Orange juice (lots of it)

Tinned salmon or any other oily fish, salad greens, olive oil dressing, a few nuts

Meat with salads or veg

Avocado, prawns and salad

Meaty soup

Chicken/beef liver pate with vegetables

Beef/lamb hash made with minced meat, sweet potatoes and other veg, spices

Bacon cooked in oven with vegetables (spinach, courgettes etc)

Small tuna steak (Aldi) with stir-fried cabbage and peppers

Small minced pork patty (minced pork, herbs and spices) fried in coconut oil with vegetables

Leftover meal from night before

Stir-fry spring onion, red pepper and prawns with scrambled egg and chopped parsley

If eating eggs – crust-less quiche, omelette

Assorted cold meats

Cheese sandwich (homemade bread) with chutney (homemade), biscuit (homemade)

Baked potato with baked beans and cheese

At work: packaged sandwich followed by low-fat yoghurt, crisps or cereal/chocolate bar

Something on toast

Drinks: fizzy sodas, squash, cordials, smoothies

Any combination of meat/fish and veg/salads such as:

Meat casserole with cauliflower mash, cabbage etc

Meat/fish curry with cauliflower rice

Baked fish with Mediterranean vegetables, walnut pesto

Beef chilli with cauliflower rice

Spicy beef liver with onions, salad

Meat/fish stir-fries with courgette noodles

Beef bolognese with courgette ‘pasta’

Lamb tagine with cauliflower ‘cous-cous’

Beef or minted lamb burgers with salad or roast sweet potato/squash

For deserts – see What to Eat: Occasional indulgences

Pasta with homemade vegetable sauce, focaccia (we ate pasta a few times a week – hardly ever with meat)

Soup with lots of bread and low fat margarine

Vegetable curry with lots of rice and naan

Stir fry vegetables with noodles

Quiche/vegetable tart and salad with new potatoes in low fat margarine

Deserts:

Fruit yoghurt (most of the fruit youghurts contain added sugar as a sweetener)

Apple crumble/pie with cream

Cheesecake 

Tart

Cold meat

Nuts (in moderation)

Flaked coconut – nice toasted 

Beef jerky or biltong (if you can source a good supplier without added sugar, chemicals etc such as Biltong)

Tinned fish

Berries

Hard boiled eggs

Low fat yoghurt

Fruit (a lot)

Cereal bars

Biscuits

Chocolate

Crisps

Drinks: fizzy sodas, squash, cordials, smoothies

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