www.robbwolf.com (go here to print out the Quick start guide, shopping lists & the Food Matrix)
www.everydaypaleo.com (great recipes)
Bulk & Organic Coconut Products - www.tropicsbest.com
What You Should Have in Your Pantry:
-Canned Organic Diced Tomatoes (no salt added)
-Organic Tomato Paste
-Organic Free-Range Gluten Free Chicken Broth
-Raw Almonds, Pecans, Walnuts, Macadamia nuts, pine nuts
-Canned wild-caught Alaskan salmon
-Dried Unsweetened Cherries, Figs, Apricots
-Olive oil, Coconut oil, Macadamia oil, Avocado oil, Lard
-Tamari (wheat-free soy sauce)
-El Pato Hot sauce & enchilada sauce
-Jalapenos, serrano peppers
-Canned diced green chilies
-As many spices as you can get your hands on!
What You Should have in your Fridge:
-Eggs (preferably free range or omega 3 enriched)
-Grass-fed Ground beef
-Free Range Chicken
-Fish (flounder, snapper, trout, halibut, mackerel, salmon, shrimp, scallops)
-Steak (New York, Rib Eye, Round, Flank)
-Pork (loin, chops, ribs, roast)
-Lamb (chops, rack)
-Nitrate free deli meat & sausage
-Thai Fish Oil & Curry paste
-Unsweetened Coconut milk
-Spinach, Kale, Chard, Red & Green Cabbage, Greens
-Asparagus, Brussel Sprouts, Beets, Carrots, Squash, Bell Peppers, mushrooms
-Green Beans, Cauliflower, brocolli
-Cucumber, Fennel Root, Zucchini, celery, tomatoes, Onion
-Yams, Sweet Potato
-Organic Lettuce Mix
-Apples, Berries, Plums, Pears, Peaches, Bananas, Papaya, mango, Melon
-Oranges, Lemons, Limes
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Here is another protein source-6g/ 2 links.
For examples of meal logs and posts about calcium, carbs, recipes etc...check out previous post from May 1-10 2012.
Beef, Chicken, Fish, Pork- 7 grams per ounce
(a serving is 3-4 ounces or the size of the palm of your hand)
(look for leaner cuts of beef and pork that state “round” or “loin” in the name, ie: Sirloin, Pork loin, etc)
Unless it is from grass fed/pastured animals then eat all the fat! It’s loaded with omega 3 fatty acids and tons of vitamins/minerals.
Eggs- 6 grams per large egg
Eat the yolk! There are almost equal amounts of protein in the yolk and the whites but most of the vital nutrients are in the yolk.
Seeds & Nuts- 6-9 grams per ounce (look at the serving size and protein on package- as they will vary)
Look for seeds and nuts that are raw and unsalted, better yet shell them yourself!
Protein Powder- 16-32 grams per scoop
The protein source should be from either WHEY or EGG WHITES, no soy and minimal ingreients! You can use it to bulk up soups and sauces. Use it to add to baked goods to increase protein content and in the morning when you need a quick, easy high protein breakfast
Unsweetened Cocoa Powder- 1 gram per Tbsp
You can use to mix with baked goods and desserts to give a chocolate flavor and also add protein.
Lara Bars- 6g per bar
Almond/Coconut Milk- 1g per 1 cup/ 1/3 cup respectively
Almond Butter-6g per 2 Tbsp
Top 20 ingredients you should never eat when trying to avoid Gluten
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