There are many approved foods lists out there. Just by Googling Primal/Paleo Foods you can get many lists. Here is a quick guide as I know a lot of you are starting to plan out meals and shopping lists in preparation for the 30 day challenge.
Here are our recommendations based on Mark Sisson’s The Primal Blueprint:
This is by all means not a limiting list- as long as it fits the primal bill, eat it!
Protein: Chicken, Beef, Turkey, Fish, Pork, Eggs, Seafood. Note: This does not include deli meat!!
Fruits (carbohydrates): Berries, Cherries, Prunes, Apples, Peaches, Pears, Figs, Grapefruit, Kiwi, Apricots. Local, in-season fruit is the best! These fruits have lowest amounts of natural sugars.
Vegetables (carbohydrates): Asparagus, Avacado, Beets, Broccoli, Brussels Sprouts, Carrots, Cauliflower, Eggplant, Garlic, Kale, Onion, Peas, Peppers, Spinach, Yellow Squash. Potatoes can be eaten in moderation. Yams and Sweet Potatoes are the optimal choice. Note: Avoid legumes (beans, peanuts). They are high on the glycemic index and can spike insulin levels and contain certain proteins humans have a hard time digesting. Avoid rice, bread, pasta, oats, crackers, cookies, cakes, cereal or any other type of grain-based starches or refined carbohydrates.
Nuts/Seeds: Almonds, Macadamias, Hazelnuts, Pine Nuts, Flax Seeds, Walnuts, Brazil Nuts, Pistachios, Pecans, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Cashews, Coconut. Note: Nuts are higher in Omega-6′s so don’t go over board with them.
Oils to cook with: Coconut oil, Palm Oil, Butter, and Animal Fats. Note: Extra Virgin Olive Oil (cold pressed) is great for everything, just not in high heat.
Herbs and Spices: Cook with them for added flavor to certain foods. Avoid salt. Be creative- eating primal doesn’t mean eating BLAND. Open up that spice drawer and use them!
Benefits of the foods above include Enhanced cellular function, improved immune and anti-oxidant function, lean muscle development and maintenance, natural weight management, optimal fat metabolism, reduced disease risk factors, and stable/increase energy levels.
Enjoy these items in Moderation Dried Fruit, Bananas, Melons, Mangoes, Papayas, Oranges, Grapes, Pomegranates, Pineapple, Nectarines, Dates, Tangerines, Plums, Coffee, Dairy, and Wild Rice (NOT white or brown).
Enjoy in Moderation as Treat Dark chocolate, red wine
Avoid at all Costs Gluten, Trans and partially hydrogenated fats, sugar (other than natural sugars found in fruit), processed foods, legumes, and all grains (corn is a grain). If you are doing paleo – dairy is out as well. Primal nutrition has some approval of dairy. If you sense you might have some issues with dairy, eliminate it and see how you feel. Again, with paleo, all forms of dairy is out.