• Every meal that you eat should consist of lean meat, vegetables, nuts or seeds, and a little fruit. Always have a food from each one of the macronutrient categories when eating a meal or snack. The macronutrient categories are protein, carbohydrates and fat. (Eg. you never want to have just an apple as a snack if you are going to have a snack have an apple with some almonds and some kind of meat.)

• Always eat breakfast.

• Eat at least three times a day, but snack if hungry.

• Avoid grains, dairy, starchy vegetables, sugar, salt, beans and legumes.

• Limit Alcohol consumption to once or twice a week and don’t exceed two drinks at one meal.

• Drink water, tea, and coffee. Avoid drinking Sodas, and juices.

• Supplement with .5 – 1.0 gram of fish oil per 10 lbs of body weight a day.

TIPS

• Be creative with your meals and use spices to add flavor. (Watch the sodium content of pre-mixed seasonings)

• When buying prepackaged foods or canned foods always chech the sugar and sodium content

• Always have food on hand and never run out.

• Prepare foods the night before so that you will have meat and vegetables cooked and ready for the next day.

• If you are trying to lose weight limit consumption of nuts, seeds, and eggs.

• Don’t be afraid to eat meat or fish for breakfast.

• Don’t keep foods around that you should not be eating.

• Always have a snack around in case your work day runs long or some other unplanned event occurs. Good food choices to keep in your car or at work would be canned low sodium tuna or salmon, a bag of beef jerky, and almonds. Even though canned fish and beef jerky are not ideal food choices they beat having to grab fast food due to hunger and overeating at your next meal due to hunger.

PROTEIN SOURCES

• Fish and other seafood
o Salmon
o Tilapia
o Fresh tuna steaks
o Halibut
o Haddock
o Cod
o Eel
o Orange roughy
o Trout
o Scallops (check sodium content if you are buying frozen or packaged)
o Shrimp (check sodium content if you are buying frozen or packaged)
o Crab
o Lobster

• Chicken and turkey
o Breast
o Scaloppini
o Lean ground turkey or chicken

• Pork
o Loin cuts

• Beef
o Sirloin
o Extra lean ground beef

• Other
o Eggs, only omega 3 enriched eggs.
o Goat
o Bison
o Venison
o Emu
o Duck
o Organ meat

CARBOHYDRATE SOURCES

• Vegetables
o Broccoli
o Asparagus
o Spinach
o Squash
o Onions
o Beets
o Peppers
o Brussels sprouts
o Pumpkin
o Zucchini
o Carrots
o Cauliflower
o Lettuce
o Any herbs (garlic, dill, rosemary, sage, basil, mint, coriander, chives, etc.)
o Mushrooms
o Tomatoes
o Any other vegetable except potatoes, sweet potatoes, peas or beans.

• Fruits
o Apples
o Pears
o Any kind of berries
o Bananas
o Lemons
o Limes
o Grapes
o Oranges
o Any kind of melons
o Peaches
o Kiwis
o Any other fruit except dried fruits.

FAT SOURCES

• Nuts and seeds. Unsalted and dry roasted or raw only.
o Walnuts
o Almonds
o Pecans
o Macadamia nuts
o Sunflower seeds
o Pumpkin seeds
o Any other nut or seed

• Oils
o Canola oil
o Olive oil
o Flaxseed oil
o Coconut oil (in moderation)

FOODS TO AVOID

• Dairy
o Milk and milk products
o Yogurt
o Butter and margarine
o Cheese
o Cream
o Whey protein powders

• Grains
o Wheat and products containing wheat
o Rice and products containing rice
o Oats and products containing oats
o Corn and products containing corn
o Any other type of grain or grain containing products

• Legumes
o All beans and peas
o Peanuts and peanut butter (substitute almond butter or cashew butter for peanut butter)
o Soybeans and soy products

• All kinds of potatoes and potato products

• All sugar and artificially sweetened foods

SAMPLE DAY OF EATING

Breakfast

o Fillet of salmon spiced with chili pepper flakes, garlic powder, and onion powder.
o Steamed broccoli, asparagus, and carrots lightly sprinkled with a canola oil, lemon and dill mixture.
o A mixture of strawberries, blueberries, and raspberries.

Lunch

o Chicken breast with a small to medium sized avocado on top.
o Steamed broccoli and cooked squash.
o Grapes
o A small handful of almonds

Snack

o Small pork chop
o Apple
o Almonds

Dinner

o Steak
o Spinach, mushrooms, zucchini, onion, garlic, and peppers grilled lightly in canola oil.
o Strawberries with ½ tablespoon of almond butter

RESOURCES FOR FURTHER INFO

o Robbwolf.com
o Paleodiet.com
o The Paleo Diet by Dr. Loren Cordain