Escolar Documentos
Profissional Documentos
Cultura Documentos
3DOHR&KDOOHQJH
TABLE OF CONTENTS
CH 1. Introductions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Why Paleo? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Overview of the Challenge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
CH 3. Food Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Unrestricted Foods. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Consume in Moderation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Foods to Avoid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
CH 4. FAQ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
paleoplan.com i
49
49
51
52
52
CH 7. Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
CH 8. Weekly Meal Plans, Shopping Lists, Staples List . . 57
Following the Meal Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Weekly Meal Plans and Grocery Shopping Lists. . . . . . . . . . . . . . . . 60
Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
paleoplan.com ii
Maybe your doctor suggested eating Paleo, or a friend has magically transformed
his body. If thats the case, youre well set. You may have been encouraged to do a
Paleo Challenge by your gym, CrossFit box, or trainer. For you, weve got some
rules of the game and tips on getting the most from this challenge. Hopefully,
youll like how you perform and how you look enough to keep eating Paleo after
the challenge.
If you got this book without any knowledge
of a Paleo Challenge, dont worry. You
ENCOURAGE YOU TO READ THIS
dont have to do all the before and after
ENTIRE SHORT BOOK, YOU CAN
measurements and pictures, or the food
ALSO JUST READ THE NEXT
journal. However, we do recommend it.
COUPLE PAGES TO FIND OUT
Theres something about having
WHAT THE DIET AND CHALLENGE
accountability, whether its to yourself or
ARE ALL ABOUT IN A NUTSHELL.
a friend whos doing it with you, that helps
keep you honest and on track. We highly recommend at least reading through
thechallenge portion in Chapter 4.
WHILE WE WHOLEHEARTEDLY
While we wholeheartedly encourage you to read this entire short book, you can
also just read the next couple pages to find out what the diet and challenge are
all about in a nutshell. Then when you have more time or your interest has been
piqued, read the whole book to learn about the science and history behind eating
like our Paleolithic ancestors. That way, youll be armed with sound arguments
to your friends preposterous assertions that eating Paleo will give you gout and a
heart attack.
paleoplan.com 5
UNRESTRICTED FOODS
Vegetables
You can eat all vegetables without limit. Youve probably never met anyone
who got fat eating too much broccoli! The only exception is that you should
not eat plants from the nightshade family if you have an autoimmune disorder.
Nightshades are tomatoes, peppers, eggplant, potatoes, and tobacco. And for
now, if youre trying to lose weight, lay off the root veggies below.
Potatoes
Yams
Sweet potatoes
Taro
Plantain
Fruits
You can eat as much fruit as you want. However, if youre trying to lose
weight, limit fruit intake to one to four pieces a day and limit dried fruit to a
smallhandful a day.
paleoplan.com 22
UNRESTRICTED FOODS
Sea Vegetables
Theyre all goodgreat, in fact. Theyre very high in minerals and other
nutrients.
Kombu
Wakame
Kelp
Chlorella
Dulse
Nori
Spirulina
Fats
Watch your intake of all of these if youre trying to lose weighttheyre very
calorie dense. A tablespoon of each is about 120 calories. Learn about how to
use each of these in the Paleo Guide to Oils and Fats included with this ebook.
Tallow
Lard
Coconut oil/milk
Walnut oil
Flax oil
Hazelnut oil
Macadamia oil
Beverages
Filtered or spring water
Herbal tea
CONSUME IN MODERATION
Coffee
Chocolate
Dried fruit
Alcohol (all)
Caffeinated teas
Raw honey
Stevia
Coconut sap
Coconut water
paleoplan.com 24
FOODS TO AVOID
Dairy
At least for the duration of this challenge, we suggest you avoid all dairy
products. Read the section on dairy in Chapter 2 and the dairy discussion in
Chapter 4 for more information on dairys place in the Paleo diet.
Butter
Buttermilk
Milk
Yogurt
Kefir
Cream
Ghee
Ice cream
Powdered milk
Cottage cheese
Rice
Millet
Oats
Spelt
Kamut
Quinoa
Beer
Buckwheat
Wild rice
Amaranth
Sorghum
Rye
Barley
Corn
Also, any flour, noodle, or other food or drink made out of any of these,
including white flour, pastry flour, all-purpose flour, and all cookies, crackers,
chips, cereals, breads, pastries, and other foods made from them
Legumes (Beans)
Refer to this section in Chapter 2 for the reasons to avoid legumes.
Black beans
Pinto beans
Red beans
Soy beans*
Lentils
Peas
Peanuts
Adzuki beans
Garbanzo beans
Navy beans
Mung beans
Lima beans
Black-eyed peas
*Soy beans including soy sauce, tamari, Braggs Aminos, tofu, soy protein
isolate, soy protein concentrate, tempeh, edamame, and any product made
with any of these ingredients
Snowpeas, sugar snap peas, and green beans are acceptable to eat
because theyre young and green, so they contain fewer anti-nutrients.
paleoplan.com 25
Whether you eat any dairy is a decision you need to make for yourself based on
your Paleo ethics and whether or not you can physically tolerate it. Pedro Bastos
is the dairy guru in the Paleo world, having done extensive research on the topic.
Heres a blog post where he explains in more detail. Again, for the purposes of
this challenge, we suggest you take out dairy so that you can see for yourself if its
affecting your digestion, skin, energy levels, athletic performance, or any other
aspect of your health. After the challenge, if you want to, add full-fat, raw, grassfed dairy back in to your diet and take note of how you feel. To find a source of
raw dairy in your area, go to this website. For more information on the dairy
debate, read Chapter 2.
paleoplan.com 36
the fat. If youre going to eat grass-fed, you dont need to. So eat your animal
fats, but be diligent about eating grass-fed or pasture-raised animals. For more
information on this, here is a blog post. Also, Chris Masterjohn is the saturated
fat/cholesterol/heart disease researcher and guru in the Paleo world, so check his
website out here.
paleoplan.com 37
paleoplan.com 38
OTHER
NEED
____
NEED
FRUIT
NEED
____
1 lb golden raisins
____
____
____
____
____
____
____
____
____
sea salt
____
ground ginger
____
allspice (opt)
Italian seasoning
____
basil
lemon pepper
____
bay leaf
marjoram
____
caraway seeds
____
ground cardamom
whole nutmeg
____
cayenne
oregano
7 oz. capers
____
celery seed
paprika
____
ground chipotle
parsley
____
chili powder
poppy seed
____
ground cinnamon
wooden skewers
____
ground cloves
parchment paper
____
ground coriander
rosemary (opt)
____
sage
____
curry powder
thyme
____
fennel seeds
white pepper
____
garlic powder
____
baking powder
____
baking soda
____
NUTS
SPICES
NEED
8 oz hazelnuts
____
3/4 lb pecans
____
____
____
____
8 oz. cashews
____
____
____
____
2011 paleoplan.com
MEAL PLAN 1
BREAKFAST
LUNCH
SNACK
DINNER
taco salad
breakfast smoothie
western omelet
graze leftovers
from fridge
graze leftovers
from fridge
beef and
vegetable chili
(freeze leftovers in meal-size portions for
use throughout the challenge plan)
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
FLEX
SATURDAY
2011 paleoplan.com
ROASTED ASPARAGUS
Makes 4 servings of 5 spears each. Approximate cooking time: 30 minutes.
Ingredients
sea salt and freshly ground
black pepper to taste
Instructions
R ECI PE S
Ingredients
5-6 beets (about 3-4 each)
Instructions
1) Preheat oven to 325.
2) Wash beets and slice into quarters. Cut each quarter into 1/4 slices.
3) Put beets on baking sheet. Add olive oil, sea salt, and pepper and mix
together completely. Spread beets out again on baking sheet.
4) Roast for 4560 minutes, checking often.
5) Meanwhile, mix vinegar and maple syrup together in a small pan over
high heat. Cook until the vinegar has reduced to a syrup-like consistency.
Remove from heat.
6) When beets are fully cooked, pour glaze over top and
sprinkle with freshly grated orange zest.
paleoplan.com 125
Ingredients
2 Tbs dried oregano
R ECI PE S
Instructions
1) Wash and prepare vegetables.
2) Heat a large skillet over medium-high heat. Add coconut oil when hot.
3) Add onions to skillet and saut until slightly translucent.
4) Quickly roll the ground beef into balls and add them to the pan,
along with the garlic and oregano. Cook 5 minutes, stirring occasionally.
5) Add zucchini and tomatoes and cook until tender.
Ingredients
1 Tbs coconut oil
1/2 yellow onion, thinly sliced
2 cloves garlic, minced
Instructions
1) In large skillet, heat coconut oil over medium-high heat. When hot, add
onion and cook 3-4 minutes until onion is tender and translucent.
2) Add zucchini, summer squash and garlic, and cook until almost tender (5-6
minutes).
3) Stir in tomato sauce and cook until heated through.
paleoplan.com 152