Today is Day 1 of the Paleo Challenge! Here are a few links to get you started:
First of all you must read our nutrition page.
For a list of what to eat check out this link: Paleo Diet Quick Start Guide
If you really want to plan ahead you can check out this 4 Week Shopping List for the meal plans we will be posting.
The purpose of the next month is to give the paleo lifestyle a serious chance. The expectation is that you are eating paleo foods in order to stay eligible to win (with the exception of your allocated cheat meals).
Things you can eat:
Meats - All meat, fish, fowl, and eggs are allowed and encouraged. Check the labels of things like sausages though to make sure there are no wheat fillers.
Veggies - As much as possible! All veggies will be allowed - remember that corn is not a vegetable, it's a grain. No corn!
Fruit - all fruit is allowed... however if your goal is fat loss, you should avoid more than 1 serving a day
Nuts and Seeds - any nuts and seeds you like... although peanuts are a legume we are allowing them in this challenge in small amounts (as well as natural peanut butter)
Spices - pretty much any, as long as there's no added sugar. Go crazy with new flavours!
Condiments - mustard, salsa, hot sauce, relish (unsweetened), Olive oil mayo, all vinegars
Fats - olive oil, coconut oil, flax oil (no heat), lard, butter
Things that are not paleo:
Grains - eliminate any and all grains from your diet. No wheat, oats, barley, corn, quinoa, rice, etc... that means no bread, cereal, pasta , cookies, or anything else made with grains.
Dairy - Say no to milk, yogurt, cream, cheese or any milk products. Whey protein, although not paleo WILL be allowed for post workout smoothies and such.
Sugar - This is most important of all. No sugary drinks like pop or gatorade and no artificial sweeteners. READ LABELS!
Alcohol - Sober up for just one month! You can do it... If you're going to imbibe, that counts as one of your cheats.
Condiments - Avoid ketchup, bbq sauce, and sugary salad dressings
Fats - Stay away from margarine and "Vegetable oils" like canola
The iffy list: these items will be allowed but should be avoided or consumed minimally.
Tubers - Potatoes, yams and other starch type veggies
Juice - while technically paleo this stuff is just liquid sugar. Avoid it.
Butter - also not paleo, but as it's only milk fat it's not the worst thing in the world.
Whey protein - as stated earlier, it's not paleo, but for post-workout nutrition it's an okay option.
Meal Plans will be posted up on the message board but to get you started here are a couple of days of ideas:
Day 1
Breakfast - 2-4 eggs cooked how you like it
Snack - 1 oz almonds
Lunch - Taco salad - 3-5 oz ground beef with cajun spice served on Iceberg lettuce with Salsa and avacado. You can any other veggies you like.
Snack - 1 apple with 2 tbl spoons almond butter or post workout smoothie
Dinner - 4-6 oz salmon with lemon and dill and steamed broccoli
Day 2
Breakfast - 2-3 egg omelette with 1-2 oz ham and peppers
Snack - 1/2 piece of fruit or berries with 1/2 oz walnuts
Lunch - 3-5 oz rotisserie chicken, tossed salad with oil and vinegar
Snack - 3 oz beef jerky or Post workout smoothie
Dinner - BBQ Pork Tenderloin with asparagus (lemon and butter)
Helpful Paleo Blogs to follow:
Whole Health Source
Gary Taubes
Mark's Daily Apple