Scribd Logo
Upload

Welcome to Scribd!

  • 296 views

    Paleo Guidelines Food Cheat Sheet PDF

    Uploaded by

    Lorena Ibarrola
    This document outlines a 4-week Paleo diet plan with an initial 1-week reset. It recommends reducing caffeine, sugar, and milk in coffee or tea before starting. The 4-week plan involves eating vegetables, fruits, meat, seafood, nuts, seeds, and healthy fats while avoiding added sugars, processed foods, grains, legumes, and dairy. The first week further limits fruits and prohibits added sweeteners and caffeine. Weeks 2-4 gradually reintroduce fruits, sweeteners, and coffee. After the 4 weeks, specific foods are reintroduced each week over 4 additional weeks to test tolerance.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Paleo Guidelines Food Cheat Sheet PDF

    Uploaded by

    Lorena Ibarrola
    296 views1 page
    This document outlines a 4-week Paleo diet plan with an initial 1-week reset. It recommends reducing caffeine, sugar, and milk in coffee or tea before starting. The 4-week plan involves eating vegetables, fruits, meat, seafood, nuts, seeds, and healthy fats while avoiding added sugars, processed foods, grains, legumes, and dairy. The first week further limits fruits and prohibits added sweeteners and caffeine. Weeks 2-4 gradually reintroduce fruits, sweeteners, and coffee. After the 4 weeks, specific foods are reintroduced each week over 4 additional weeks to test tolerance.

    Original Title

    paleo-guidelines-food-cheat-sheet.pdf

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 4-week Paleo diet plan with an initial 1-week reset. It recommends reducing caffeine, sugar, and milk in coffee or tea before starting. The 4-week plan involves eating vegetables, fruits, meat, seafood, nuts, seeds, and healthy fats while avoiding added sugars, processed foods, grains, legumes, and dairy. The first week further limits fruits and prohibits added sweeteners and caffeine. Weeks 2-4 gradually reintroduce fruits, sweeteners, and coffee. After the 4 weeks, specific foods are reintroduced each week over 4 additional weeks to test tolerance.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    296 views1 page

    Paleo Guidelines Food Cheat Sheet PDF

    Uploaded by

    Lorena Ibarrola
    This document outlines a 4-week Paleo diet plan with an initial 1-week reset. It recommends reducing caffeine, sugar, and milk in coffee or tea before starting. The 4-week plan involves eating vegetables, fruits, meat, seafood, nuts, seeds, and healthy fats while avoiding added sugars, processed foods, grains, legumes, and dairy. The first week further limits fruits and prohibits added sweeteners and caffeine. Weeks 2-4 gradually reintroduce fruits, sweeteners, and coffee. After the 4 weeks, specific foods are reintroduced each week over 4 additional weeks to test tolerance.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    BEFORE THE PLAN BEGINS

    Reduce coffee to 1 cup per day At least one ‘clean meal’ daily
    Cut down sugar in your coffee or tea Drink more water and herbal teas
    Cut down milk in your coffee or tea Reduce alcohol intake

    4-WEEK PALEO RESET Yes No

    Vegetables, some fruit & berries Added sugar or artificial sweeteners


    Meat, poultry, eggs, fish and seafood Processed foods (e.g. cookies, pasta,
    Nuts and seeds (handful per day) bread, fried foods)

    Healthy fats and oils, including ghee Grains or legumes

    Herbs, spices, sea salt, vinegar and Vegetable and hydrogenated oils/fats
    selected condiments Dairy (except for ghee)
    Herbal teas, lemon water, water Alcohol (sorry!)

    WEEK 1 ONLY (7-DAY KICK STARTER) WEEKS 2-4 OF THE RESET


    Limit fruit and berries to 1 serving per day (e.g. 1 Increase fruit and berries to 2 servings per day
    apple, 1/2 - 1 cup of berries)
    Allow 2-3 tablespoons of natural sweetener per
    No added natural sweeteners (e.g. honey, stevia) week (e.g. honey, maple syrup, coconut sugar)
    No caffeine – just this week guys! Coffee is back! But limit to 1 cup per day, please.

    4-WEEK REINTRODUCTIONS PLAN


    Vegetables, some fruit & berries Added sugar or artificial sweeteners
    Meat, poultry, eggs, fish and seafood Processed foods (e.g. cookies, pasta,
    bread, fried foods)
    Nuts and seeds (handful per day)
    Grains or legumes
    Healthy fats and oils, including ghee
    Vegetable and hydrogenated oils/fats
    Herbs, spices, sea salt, vinegar and
    selected condiments Dairy (except for re-introductions)
    Herbal teas, lemon water, water
    Coffee - 1 cup per day RE-INTRODUCTIONS
    Natural sweeteners (2-3 tablespoons WEEK 5 Butter, fermented dairy
    per week, such as honey or stevia) WEEK 6 Green peas, cheese
    Alcohol - 2 units of per week (e.g. 2 WEEK 7 White rice, full fat dairy like cream
    glasses of red wine)
    WEEK 8 Pseudograins & legumes

    You might also like