Download here - A Clean Plate

THE
COMPLETE PALEO FOODS LIST
AND MEAL PLANNER
What foods to eat,
avoid, and moderate
for a variety of needs
Plus an easy-to-use
seven-day
meal planner
CHRISTINA FEINDEL
OF ACLEANPLATE.COM
The Complete Paleo Foods List and Meal Planner
Foods to Eat
Foods to Avoid
Seafood including (but not limited to) abalone,
anchovy, char, croaker, bass, bonito, brill, carp,
catfish, caviar, clams, cockles, cod, crab, crawfish,
cuttlefish, eel, haddock, hake, halibut, herring, lobster, mackerel, mahi mahi, mussels, octopus, oysters,
perch, pollock, salmon, sardine, scallops, shrimp,
snails, snapper, squid, swordfish, tilapia, trout, tuna,
and walleye.
Grains and pseudograins including (but not limited
to) amaranth, barley, bran, brown rice, buckwheat,
corn, kamut, millet, oats, quinoa, rye, sorghum, spelt,
teff, wheat, and all foods made from or containing
them, including alcohols.
Meat including (but not limited to) bear, beef, bison,
boar, crocodile, frog, goat, hare, lamb, mutton, pig,
rabbit, snake, turtle, veal, and venison.
Poultry including (but not limited to) chicken, dove,
duck, eggs of all kinds, goose, pheasant, quail, and
turkey.
Offal including (but not limited to) blood, brain,
bone broth, cheek, fats, fries, heart, intestines,
kidney, liver, marrow, skin, spleen, sweetbreads, tail,
tongue, and tripe.
Insects including (but not limited to) ants, crickets,
earthworms, grasshoppers, mealworms, and scorpions.
Vegetables including (but not limited to) arame,
arrowroot, artichoke, arugula, asparagus, avocado,
bamboo, beet, bell peppers, bok choy, broccoli,
Brussels sprouts, cabbage, capers, carrot, cassava, cauliflower, celeriac, celery, chives, collard,
cucumber, dandelion, dulse, eggplant, endive,
fiddleheads, fennel, garlic, ginger, green beans,
horseradish, jicama, kale, kohlrabi, kombu, leeks,
lettuce, lotus, mushrooms, mustard, nori, okra, olives,
onion, parsnip, peas, potatoes, pumpkin, radish,
rutabaga, shallots, sorrel, spinach, squash, sweet
potato, Swiss chard, taro, tigernut, tomatillo, tomato,
turnip, wasabi, water chestnuts, watercress, yams,
and zucchini.
Fruit including (but not limited to) acai, apple,
apricot, banana, blackberry, blueberry, cantaloupe,
chayote, cherry, coconut, cranberry, currants,
dates, fig, grapefruit, grapes, guava, honeydew,
kiwi, lemon, lime, lychee, mango, nectarine, orange,
papaya, peach, pear, persimmon, pineapple,
plantain, plum, pomegranate, raspberry, strawberry,
tamarind, tangerine, vanilla, and watermelon.
Nuts and seeds including (but not limited to) almonds, anise, cashews, chestnuts, chia, cocoa,
coriander, cumin, flax, hazelnuts, hemp, macadamia, mustard, nutmeg, pecans, pine nuts, pistachios,
pumpkin, sesame, sunflower, and walnuts.
Legumes including (but not limited to) bean curd,
bean sprouts, black beans, black-eyed peas, cannellini beans, chickpeas, fave beans, Great Northern beans, kidney beans, lentils, lime beans, navy
beans, pinto beans, peanuts, split peas, soybeans,
and all foods made from or containing them.
Non-nutritive sweeteners including (but not limited
to) agave, aspartame, barley malt, beet sugar,
brown rice syrup, brown sugar, caramel, coconut
sugar, corn syrup, demerara sugar, dextrose, erythritol, fructose, fruit juice concentrate, glucose, inulin,
jaggery, lactose, malt syrup, maltodextrin, maltose,
mannitol, monk fruit, palm sugar, rapadura, refined
cane sugar, rice syrup, sorbitol, stevia, sucrose,
sugar, syrup, treacle, and xylitol.
Processed oils including (but not limited to) canola,
corn, cottonseed, hydrogenated oils, palm kernel,
peanut, rapeseed, safflower, sunflower, and soybean, and all foods made from or containing them.
Additives including (but not limited to) artificial food
color, artificial and natural flavors, autolyzed protein,
carrageenan, guar gum, hydrolyzed vegetable
protein, monosodium glutamate, lecithin, nitrates,
nitrites, olestra, propylene glycol, texture vegetable
protein, trans fats, xanthan gum, and yeast extract.
Foods to Moderate
These gray-area foods should be avoided initially,
but can be reintroduced into your diet if you find
that you tolerate them well.
White Rices including basmati and jasmine rice.
Gluten-free alcohol including (but not limited to)
apple cider, rum, tequila, and wine.
Nutritive sweeteners including (but not limited to)
date sugar, evaporated cane juice, fruit juice,
honey, maple sugar, maple syrup, molasses,
muscovado sugar, and raw sugar.
Dairy including (but not limited to) butter, buttermilk, cheese, cream, dairy protein isolates, ghee,
kefir, milk, sour cream, whey, whey protein, and
yogurt.
Coffee
© 2016 Christina Feindel of ACleanPlate.com
The Complete Paleo Foods List and Meal Planner
Additional Considerations For...
Autoimmune disease: Also avoid
alcohol, coffee, dairy, eggs, nightshades (including but not limited
to ashwagandha, eggplant,
goji berry, peppers, tomatillo,
tomato, and white potato), nuts
and seeds, NSAIDs, more than
20g of fructose per day, white
rice, yeast, and all foods made
from or containing them. Place
extra emphasis on seafood, offal,
vegetables, sleep quality, stress
management, time outdoors, and
gentle exercise.
Interstitial cystitis: In addition to
the diet for autoimmune disease,
avoiding citrus and foods that
contain yeast may also be helpful.
Constipation: Place extra emphasis on probiotics, digestive-support
supplements like ox bile, betaine
HCl, and digestive enzymes,
natural laxatives like magnesium,
hydration, sleep quality, stress
management, and exercise.
Consider a low-FODMAP diet.
Gaining weight: Place extra emphasis on fats and complex carbs.
Gallbladder disease: Place extra
emphasis on gallbladder-support
supplements such as ox bile, bile
salts, betaine HCl, and digestive
enzymes, particularly lipases.
Insulin resistance: Also avoid
fruit and nutritive sweeteners.
Place extra emphasis on fats like
coconut oil, sleep quality, stress
management, and exercise.
Supplements like alpha lipoic
acid, chromium, cinnamon, and
coenzyme Q10 may help.
Losing weight: Also avoid alcohol,
nutritive sweeteners, potatoes,
and white rice. Place extra
emphasis on adjusting carbohydrate intake, sleep quality, stress
management, time outdoors, and
exercise.
Micronutirent deficiencies: Place
extra emphasis on cofactors
for diagnosed deficiency, nutrient-dense foods, and supplementation as needed.
Citrus intolerance: Also avoid
citron, clementine, grapefruit,
kaffir lime, kumquat, lemon, lime,
mandarin, orange, pomelo, tangelo, tangerine, yuzu, and other
citrus fruits and all foods made
from or containing them.
Coconut intolerance: Also avoid
coconut products and all foods
made from or containing them.
FODMAP intolerance: Also avoid
apple, apricot, artichoke, asparagus, avocado, banana, beet,
blackberry, boysenberry, butternut squash, canned fruit, carob,
cauliflower, celery, cherry, chicory
root, coconut, dandelion greens,
date, dried fruit, fig, fruit juice,
garlic, grapefruit, guava, large
servings of fruit, longon, lychee,
mango, mange tout, mushrooms,
nectarine, nutritive sweeteners,
onion, pear, peach, persimmon,
plum, pomegranate, prebiotics,
prune, rambutan, savoy cabbage, shallot, snow peas, sweet
potato, tea, watermelon, and all
foods containing them.
Nut intolerance: Also avoid nuts
and all foods made from or containing them.
Fish or shellfish intolerance: Also
avoid fish or shellfish and all foods
made from or containing them.
Place extra emphasis on offal.
Histamine intolerance: Also avoid
alcohol, banana, cheese, citrus,
cocoa, coffee, cured meats,
egg whites, eggplant, fermented
foods, fish that isn’t fresh, grape,
green tea, licorice root, nuts,
papaya, pineapple, pork, sour
cream, spinach, strawberry, toma-
to, yogurt, and all foods made
from or containing them. Check
thyroid health and DAO secretion.
Latex intolerance: Also avoid apple, apricot, avocado, banana,
carrot, cassava, celery, cherry,
citrus, coconut, dill, fig, grapes,
kiwi, lychee, mango, melons,
nectarine, oregano, papaya, passionfruit, peach, pear, persimmon,
pineapple, plum, sage, shellfish,
strawberries, zucchini, and all
foods containing them.
Pollen allergies: Birch: Also avoid
apple, carrot, celery, cherries,
peach, pear, and plum. Ragweed: Also avoid banana and
melons. Mugwort: Also avoid
apple, carrot, celery, kiwi, and
parsley. Poison ivy: Also avoid
mango.
Salicylate intolerance: Also avoid
products and foods containing
salicylic acid.
Sulfite intolerance: Also avoid
cider, canned, dried, and frozen
fruits and vegetables, condiments,
dried herbs (including teas), fish,
gelatin, guacamole, jams and
preserves, juices, molasses, potato
starch, processed meats, shellfish,
tomato paste, vinegar, and wine.
Yeast intolerance: Also avoid
alcohol, canned foods, cheese,
cider, dried fruit, fermented foods
(including but not limited to kimchi, kombucha, and sauerkraut),
processed meat and fish, some
fruits (like grapes and plums),
vinegar, wine, yeast of all kinds,
yogurt, and all foods made from
or containing them. Place extra
emphasis on probiotics.
Disclaimer
Always talk to your doctor
before beginning any new diet,
lifestyle, or supplement.
© 2016 Christina Feindel of ACleanPlate.com
The Complete Paleo Foods List and Meal Planner
Weekly Meal Plan and Shopping List
Monday
Produce
Meat & Seafood
Tuesday
Wednesday
Pantry Items
Thursday
Friday
Frozen Items
Saturday
Sunday
© 2016 Christina Feindel of ACleanPlate.com
Miscellaneous