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Encouraged Foods
Lean Meats
- Lean beef (trimmed of visible fat)
- Flank steak
- Top sirloin steak
- Extra-lean hamburger (no more than 7% fat, extra fat drained off)
- London broil
- Chuck steak
- Lean veal
- Any other lean cut
- Lean pork (trimmed of visible fat)
- Pork loin
- Pork chops
- Any other lean cut
Lean poultry (white meat, skin removed)
- Chicken breast
- Turkey breast
- Game hen breasts
Eggs
- Chicken (go for the enriched omega 3 variety)
- Duck
- Goose
Other meats
- Rabbit meat (any cut)
- Goat meat (any cut)
Organ meats
- Beef, lamb, pork, and chicken livers
- Beef, pork, and lamb tongues
- Beef, lamb, and pork marrow
- Beef, lamb, and pork “sweetbreads”
Game meat
- Alligator
- Bear
- Bison (buffalo)
- Caribou
- Elk
- Emu
- Goose
- Kangaroo
- Muscovy duck
- New Zealand cervena deer
- Ostrich
- Pheasant
- Quail
- Rattlesnake
- Reindeer
- Squab
- Turtle
- Venison
- Wild boar
- Wild turkey
Fish
- Bass
- Bluefish
- Cod
- Drum
- Eel
- Flatfish
- Grouper
- Haddock
- Halibut
- Herring
- Mackerel
- Monkfish
- Mullet
- Northern pike
- Orange roughy
- Perch
- Red snapper
- Rockfish
- Salmon
- Scrod
- Shark
- Striped bass
Shellfish
- Abalone
- Clams
- Crab
- Crayfish
- Lobster
- Mussels
- Oysters
- Scallops
- Shrimp
Nuts and Seeds
- Almonds
- Brazil nuts
- Cashews
- Chestnuts
- Hazelnuts (filberts)
- Macadamia nuts
- Pecans
- Pine nuts
- Pistachios (unsalted)
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts
Fruit
- Apple
- Apricot
- Avocado
- Banana
- Blackberries
- Blueberries
- Boysenberries
- Cantaloupe
- Carambola
- Cassava melon
- Cherimoya
- Cherries
- Cranberries
- Figs
- Gooseberries
- Grapefruit
- Grapes
- Guava
- Honeydew melon
- Kiwi
- Lemon
- Lime
- Lychee
- Mango
- Nectarine
- Orange
- Papaya
- Passion fruit
- Peaches
- Pears
- Persimmon
- Pineapple
- Plums
- Pomegranate
- Raspberries
- Rhubarb
- Star fruit
- Strawberries
- Tangerine
- Watermelon
- All other fruits
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Vegetables
- Artichoke
- Asparagus
- Beet greens
- Beets
- Bell peppers
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Collards
- Cucumber
- Dandelion
- Eggplant
- Endive
- Green onions
- Kale
- Kohlrabi
- Lettuce
- Mushrooms
- Mustard greens
- Onions
- Parsley
- Parsnip
- Peppers (all kinds)
- Pumpkin
- Purslane
- Radish
- Rutabaga
- Seaweed
- Spinach
- Squash (all kinds)
- Swiss chard
- Tomatillos
- Tomato (actually a fruit, but most people think of it as a vegetable)
- Turnip greens
- Turnips
- Watercress
Foods To Be Eaten In Moderation
Oils
- Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)
Paleo Sweets
- Nuts mixed with fresh fruits (no more than 4 ounces of nuts a day, particularly if you are trying to lose weight)
Foods You Must Avoid
Dairy Foods
- All processed foods made with any dairy products
- Butter
- Cheese
- Cream
- Dairy spreads
- Frozen yogurt
- Ice cream
- Ice milk
- Low-fat milk
- Nonfat dairy creamer
- Powdered milk
- Skim milk
- Whole milk
- Yogurt
Cereal Grains
- Barley (barley soup, barley bread, and all processed foods made with barley)
- Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
- Millet
- Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
- Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
- Rye (rye bread, rye crackers, and all processed foods made with rye)
- Sorghum
- Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
- Wild rice
Cereal Grainlike Seeds
- Amaranth
- Buckwheat
- Quinoa
Legumes
- All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
- Black-eyed peas
- Chickpeas
- Lentils
- Peas
- Miso
- Peanut butter
- Peanuts
- Snowpeas
- Sugar snap peas
- Soybeans and all soybean products, including tofu
Starchy Vegetables
- Starchy tubers
- Cassava root
- Manioc
- Potatoes and all potato products (French fries, potato chips, etc.)
- Tapioca pudding
Salt-Containing Foods
- Almost all commercial salad dressings and condiments
- Bacon (unless UNCURED)
- Cheese
- Deli meats
- Frankfurters
- Ham
- Hot dogs
- Ketchup
- Olives
- Pickled foods
- Pork rinds
- Processed meats
- Salami
- Salted nuts
- Salted spices
- Sausages
- Smoked, dried, and salted fish and meat
- Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)
Fatty Meats
- Bacon (UNLESS UNCURED)
- Beef ribs
- Chicken and turkey legs
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