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The Paleo Diet Starter

Guide

• 9 Delicious Recipes to Get You Started


• Paleo Food List – What You Can and Can’t Eat
• Exclusive Half Price Paleo Cookbook Offer

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Broccoli and Pine-Nut Soup
Ingredients

1 onion, diced
1tbs oil
3 cups broccoli
3 cups chicken or vegetable stock
¼ cup pine-nuts

Instructions

Fry onion in a large pan with oil on medium heat until slightly browned.

Add broccoli and stock and simmer for 10-15minutes or until broccoli has softened.
Cool slightly.

Place in a food processor or use an electric blender to form a smooth texture.

Heat to serve.

The Paleo Cookbooks provide you with a range of dishes for every occasion - from light no-fuss
meals through to dinner parties, family celebrations and summer salads. Simple and Easy to
Create Recipes with clear step by step instructions you will be able to produce paleo friendly
meals that get rave reviews from friends and family every- time!
www.paleocookbooks.com
Broccoli, Bacon and Cashew Salad
Ingredients

1 broccoli, cut into florets and stalk diced


3 rashes of bacon, fat removed, diced
½ cup toasted cashews
1tbs oil

Instructions

Boil broccoli in water on high heat for 5‐7minutes or until tender and cooked through.
Remove water and place broccoli in a large serving bowl.

Cook bacon in a frying pan for 4‐5minutes or until crispy. Remove bacon from pan and
place into serving bowl along with broccoli and cashews. Combine well.

Serve.

The Paleo Cookbooks provide you with a range of dishes for every occasion - from
light no-fuss meals through to dinner parties, family celebrations and summer
salads. Simple and Easy to Create Recipes with clear step by step instructions you
will be able to produce paleo friendly meals that get rave reviews from friends and
family every- time! www.paleocookbooks.com
Chicken and Egg Salad with Almond Satay Sauce
Salad

2 eggs, boiled, cut into quarters


1 chicken breast, steamed and shredded
2 cups rocket leaves
1 carrot, diced
½ green capsicum, diced

Almond sauce
1 small white onion, grated
2 garlic cloves, crushed
1tbs oil
¼ cup almond butter
¼ cup coconut cream
1tbs soy sauce (optional)
Chilli flakes

Instructions

To make the almond sauce by placing the oil into a fry pan. Fry onion and garlic on low heat for 5 minutes or
until slightly browned.

Add almond butter, coconut cream and soy sauce, stir constantly until thickened. Remove from heat and stir
in a desired amount of chilli flakes. Leave to cool slightly and remove excess oil.

Place chicken, rocket, carrot and capsicum in a mixing bowl and combine well.

To serve, place rocket salad on a plate with egg quarters and spoon almond sauce on top.

The Paleo Cookbooks provide you with a range of dishes for every occasion - from
light no-fuss meals through to dinner parties, family celebrations and summer
salads. Simple and Easy to Create Recipes with clear step by step instructions you
will be able to produce paleo friendly meals that get rave reviews from friends and
family every- time! www.paleocookbooks.com
Egg and Capsicum Salad
Ingredients

2 boiled eggs, diced


2 bacon eyes, diced
1tbs oil
½ green capsicum, diced
¼ cup parsley, chopped
1tbs mayonnaise
1 cup mixed salad leaves

Instructions

Place oil and bacon in a frying pan on medium heat and cook until bacon has started to crisp.

Remove excess oil and place bacon into a mixing bowl along with boiled eggs, capsicum, parsley
and mayonnaise. Combine well.

To serve, place salad leaves on a plate and top with egg and capsicum mixture.

The Paleo Cookbooks provide you with a range of dishes for every occasion - from
light no-fuss meals through to dinner parties, family celebrations and summer
salads. Simple and Easy to Create Recipes with clear step by step instructions you
will be able to produce paleo friendly meals that get rave reviews from friends and
family every- time! www.paleocookbooks.com
Lemon Meringue Pie
Ingredients Instructions

Lemon Filling Preheat a fan-forced oven to 160o Celsius/325o


Fahrenheit.
1 cup lemon juice
5tsp finely grated lemon rind Place lemon juice, lemon rind and maple syrup
(approximately 4 lemons) in a medium size pan on low heat.
1/2 cup maple syrup
1/2 cup coconut milk In a small bowl, combine coconut milk and
4tbs arrow root arrow root powder. Add to lemon juice
5 egg yolks mixture, stirring consistently until simmering.

Meringue Beat egg yolks together in a small bowl then add to


simmering lemon mixture, stir constantly for 3-4
5 egg whites minutes, or until mixture
has thickened. Pour into a pie dish.
2tbs maple syrup
To make the meringue, beat the egg whites and
maple syrup in a medium size mixing bowl until stiff
peaks form.

Spoon the meringue on top of the lemon filling


then place into oven and bake for 8-10 minutes, or
until lightly browned.

Cool before serving.

The Paleo Cookbooks provide you with a range of dishes for every occasion - from
light no-fuss meals through to dinner parties, family celebrations and summer
salads. Simple and Easy to Create Recipes with clear step by step instructions you
will be able to produce paleo friendly meals that get rave reviews from friends and
family every- time! www.paleocookbooks.com
Instructions
Meatballs with
Crunchy Sweet o
Preheat a fan-forced oven to 180 Celsius/350
o

Fahrenheit.
Potato Chips
Place spinach in a bowl and cover with boiling water,
Ingredients leave for 2 minutes before draining as much liquid as
possible from the spinach. Chop well.
250g mince
1tsp salt Place spinach in a bowl along with mince, salt, almond
1
/3 cup almond meal meal, mustard, tomato paste and sage. Combine well.
3 cups baby spinach
1tsp dijon mustard (optional) Roll into 2.5cm size balls and place on an oven proof
25g tomato paste baking tray lined with baking paper.
2tbs sage
1 sweet potato, medium Bake in the oven for 10-15 minutes, or until browned
Olive oil and cooked through.

Meanwhile, heat enough oil in a frying pan for deep


frying. Peel sweet potato then slice into ribbons using a
vegetable peeler.

Place a small handful of sweet potato ribbons in frying


pan and fry for 2-3 minutes, or until slightly browned.
Remove from frying pan and place on a plate lined with
paper towel to drain.

Repeat with remaining sweet potato.

To serve, place sweet potato ribbons on a plate and top


with meatballs.

The Paleo Cookbooks provide you with a range of dishes for every occasion - from
light no-fuss meals through to dinner parties, family celebrations and summer
salads. Simple and Easy to Create Recipes with clear step by step instructions you
will be able to produce paleo friendly meals that get rave reviews from friends and
family every- time! www.paleocookbooks.com
Pumpkin and Chicken Curry
Ingredients

2 chicken breasts, sliced


5 cups pumpkin, diced
2tbs olive oil
1 onion, diced
2 garlic cloves, finely chopped
2tbs ground ginger
1tbs ground turmeric
2tbs ground coriander
2tbs ground cumin
1 ½ cups vegetable stock
1 bunch fresh coriander, chopped
Salt

Instructions

Fry onion and garlic in a large pan with oil on medium heat for 2minutes. Add chicken and cook stirring
constantly for 10minutes or until chicken has turned white.

Add pumpkin, ginger, turmeric, coriander and cumin and stir for 1minute.

Add stock and leave to simmer on low heat for 15minutes. Add chopped coriander, cover pan and cook
for a further 2minutes.

Season with salt to taste. Cool slightly before serving.

The Paleo Cookbooks provide you with a range of dishes for every occasion - from light no-fuss
meals through to dinner parties, family celebrations and summer salads. Simple and Easy to
Create Recipes with clear step by step instructions you will be able to produce paleo friendly
meals that get rave reviews from friends and family every- time! www.paleocookbooks.com
Sweet Potato, Bacon and Egg Salad
Ingredients

2/3 cup diced sweet potato


2 eggs
2 rashes of bacon, diced using meat only
1tbs oil
4tbs dill, finely chopped
2tbs mayonnaise
2tbs lemon juice

Instructions

Boil eggs in water for 4‐6minutes. Peel and dice eggs.

Boil sweet potato for 4‐5minutes or until cooked through.

Place a frying pan on medium‐high heat, add olive oil and bacon and fry until browned and
slightly crunchy.

In a small bowl, combine dill, mayonnaise and lemon juice.

Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl.
Combine well.

Serve.

The Paleo Cookbooks provide you with a range of dishes for every occasion - from
light no-fuss meals through to dinner parties, family celebrations and summer
salads. Simple and Easy to Create Recipes with clear step by step instructions you
will be able to produce paleo friendly meals that get rave reviews from friends and
family every- time! www.paleocookbooks.com
The Paleo Diet Definitive Foods List

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 (limit to six a week)


• 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
• Sunfish
• Tilapia
• Trout
• Tuna
• Turbot
• Walleye
• Any other commercially available fish

Shellfish
• Abalone
• Clams
• Crab
• Crayfish
• Lobster
• Mussels
• Oysters
• Scallops
• Shrimp

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

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

Nuts and Seeds


• Almonds
• Brazil nuts
• Cashews
• Chestnuts
• Hazelnuts (filberts)
• Macadamia nuts
• Pecans
• Pine nuts
• Pistachios (unsalted)
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

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)

Beverages
• Diet sodas (These often contain artificial sweeteners such as aspartame and
saccharine, which may be harmful; you’re better off drinking bottled and
mineral waters.)
• Coffee
• Tea
• Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded
with salt.)
• Beer (one 12-ounce serving)
• Spirits (4 ounces)

Paleo Sweets
• Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose
weight)
• Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2
ounces of dried fruit a day, particularly if you are trying to lose weight)

Foods You Should 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
• Yams

Salt-Containing Foods
• Almost all commercial salad dressings and condiments
• Bacon
• 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
• Beef ribs
• Chicken and turkey legs
• Chicken and turkey skin
• Chicken and turkey thighs and wings•
• Fatty beef roasts
• Fatty cuts of beef
• Fatty ground beef
• Fatty pork chops
• Fatty pork roasts
• Lamb chops
• Lamb roasts
• Leg of lamb
• Pork ribs
• Pork sausage
• T—bone steaks

Soft Drinks and Fruit Juices


• All sugary soft drinks
• Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of
fresh fruit and have a much higher glvcemic index)

Sweets
• Candy
• Honey
• Sugars

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