PALEO MEAL BLUEPRINT: how to build a primal plate
VEGETABLES
50% of plate
herbs & non-seed spices
leafy greens
beet greens
mustard greens
leaf lettuce
collard greens
dandelion greens
microgreens
bok choy
watercress
romaine
spinach
arugula
endive
chard
kale
cruciferous vegetables
brussels sprouts
cauliflower
cabbage
broccoli
miscellaneous
artichokes
asparagus
avocado
cucumber
celery
fennel
okra
onion family
green onions
onions
shallots
garlic
leeks
mushrooms
portobello
shiitake
button
cremini
morel
nightshades
eggplant
potatoes
peppers
tomatoes
squash
acorn
butternut
buttercup
delicata
kabocha
pumpkin
spaghetti
yellow
zucchini
roots
carrots
sweet potatoes
rutabagas
radishes
parsnips
celeriac
turnips
daikon
jicama
ginger
beets
yams
2. PALM SIZE PROTEIN
3. HEALTHY FAT
avocado
coconut oil/milk/cream
duck fat, lard, & tallow
fat from quality protein
bacon grease
olives (and oil)
nuts & seeds
4. HEALING FOODS
starchy veggies
roots
potatoes
winter squash
sweet potatoes
green plantains
fruit
berries
melons
dates & figs
pineapple
mangoes
bananas
peaches
cherries
grapes
apples
plums
pears
citrus
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References
Ballantyne, S. (2017). Paleo Principles. Victory Belt Publishing, Inc.de Menezes, et al. (2019). Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis. Nutrition Journal, 18(1), 41. https://doi-org.uws.idm.oclc.org/10.1186/s12937-019-0457-z
Manheimer, E. W., van Zuuren, E. J., Fedorowicz, Z., & Pijl, H. (2015). Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. American Journal of Clinical Nutrition, 102(4), 922–932.