This list is illustrative and not exhaustive. Some very “exotic” selections have been deliberately excluded (see, snake meat, insects, bear meat … good luck to those who want to capture a bear!).
There are countless possibilities offered by the Paleo diet . Certain foods, perhaps because they are more difficult to find or eaten less than usual, can, with a little fantasy, fill your plates with delicious new flavors (especially spices).
I divided the food in large groups, conscious of the fact that some foods could have been present in more than one category (see fats). However, I found this a more clear method, especially for those who are not too familiar with the Paleo world.
Take from this article what you want and create your own modified Paleo diet shopping list.
MEAT
- Lamb
- Lark
- Duck
- Woodcock
- Bison
- Buffalo
- Chamois
- Capon
- Goat
- Roe
- Horse
- Deer
- Boar
- Rabbit
- Deer
- Emus
- Pheasant
- Guinea fowl
- Finch
- Hen
- Hare
- Pork
- Beef
- Marmot
- Blackbird
- Moufflon
- Goose
- Animal organs (tongue, kidneys, heart, etc. ..)
- Sheep
- Partridge
- Pigeon
- Chicken
- Quail
- Ibex
- Ostrich
- Turkey
- Thrush
- Turtledove
- Venison (any type not stated)
FISH
- Anchovy
- Garfish
- Bleak
- Anchovy
- Eel
- Lobster
- Herring
- Lobster
- Squid
- Canestrello (Comb)
- Razor
- Scallops
- Capito
- Carp
- Chub
- Mullet (Mullet)
- Grouper
- Sandeel
- Cozza (Mussel)
- Date mussel (clam)
- Dentex
- Moorhen
- Crayfish
- Gattomare
- Crab
- Granseola
- Halibut (ippoglasso)
- Language
- Sea pike (Barracuda)
- Prawn
- Cod or Hake (salt cod, stockfish)
- Moscardino
- Moray
- Sea bream
- Oysters
- Sea bream
- Palombo
- Pangasius
- Cob
- Plaice
- Perch
- Fishing Ball
- Catfish
- Swordfish
- Plaice
- Octopus
- Monkfish
- Race
- Amberjack
- Rhombus
- Salmon
- St. Peter
- Sheepshead
- Sardine
- Escape
- Redfish
- Cuttlefish
- Mackerel
- Emery
- Sole
- Bass (Bass)
- Stickleback
- Spiny dogfish
- Shark
- Sturgeon
- Horse mackerel
- Cockle
- Tench
- Tuna
- Tattler
- Tracina
- Mullet
- Trout
- Clam
ALGAE
There are more than 25,000; it would be a bit difficult to list them all!
- Arame
- Dulse
- Hiziki
- Kanten (Agar Agar)
- Kelp
- Kombu
- Nori
- Wakame
VEGETABLES
- Agretti
- Asparagus
- Basil
- Chard
- Broccoli
- Artichokes
- Cardi
- Carrots
- Catalonia
- Brussels sprouts
- Cauliflower
- Cabbage (Hood, black, red, Chinese, etc. ..)
- Cucumbers
- Chicory
- Onions (all types)
- Sauerkraut
- Fennel
- Mushrooms
- Endive
- Salad (all types not mentioned)
- Lettuce
- Eggplant
- Peppers (yellow, red, green)
- Tomatoes (technically a fruit )
- Leek
- Chicory
- Turnip
- Radish
- Arugula
- Shallot
- Escarole
- Celery
- Spinach
- Tartufo (Black & White)
- Valerian
- Savoy cabbage
- Squash (all types)
- Zucchini
SPICES
- Garlic
- Anise
- Cinnamon
- Cardamom
- Cloves
- Coriander
- Cumin
- Turmeric
- Curry
- Licorice
- Nutmeg
- Poppy
- Paprika
- Pepper (white, green, pink and black)
- Chili
- Horseradish
- Mustard
- Vanilla
- Wasabi (Japanese radish)
- Saffron
- Ginger
HERBS
- Laurel
- Dill
- Basil
- Borage
- Chamomile
- Capers
- Watercress
- Tarragon
- Chive
- Lavender
- Marjoram
- Melissa
- Mint
- Oregano
- Chili
- Parsley
- Rhubarb
- Rosemary
- Sage
- Thyme
POTATOES AND ROOTS
- Beet
- Daikon
- Sweet Potatoes
- Jerusalem artichokes
OILS AND FATS
- Clarified butter (ghee)
- Coconut butter
- Duck fat
- Coconut Milk
- Olive oil
- Avocado oil
- Canola oil
- Coconut Oil
- Walnut oil
- Macadamia nut oil
- Red palm oil
- Fish oil (omega-3)
- Olives
- Bacon
- Tallow
- Lard
SEEDS AND NUTS
- Cashews
- Chestnuts
- Almonds
- Hazelnuts
- Walnuts
- Brazilian Nuts
- Macadamia
- Pecan Nuts
- Pine Nuts
- Pistachios
- Sunflower seeds
- Linseed
- Sesame Seeds
- Pumpkin Seeds
FRUIT
- Aguaje
- Apricot
- Amarena
- Pineapple
- Oranges
- Avocado
- Goji Berries
- Bananas
- Carom
- Carob
- Cedar
- Cherries
- Coconut
- Watermelon
- Dates
- Durian
- Figs
- Strawberries
- Passion Fruit
- Jujubes
- Guava
- Kiwi
- Raspberry
- Lychees
- Lime
- Lemon
- Lotus
- Mandarancio
- Tangerines
- Mango
- Apple
- Pomegranate
- Melon (cantaloupe and winter)
- Blueberries (red, blacks)
- Nashi
- Loquat
- Papaya
- Pear
- Fishing (all types)
- Grapefruit
- Plum
- Rambutan
- Currant
- Sorbole
- Tamarind
- Grapes
EGGS
- Duck
- Emus
- Hen
- Goose
- Pigeon
- Quail
- Ostrich
- Turkey
- Fish eggs (nowadays available in the form of bluefin tuna and mullet roe, mainly derived from sturgeon and caviar, red caviar, or salmon).
DRINKS
- Water
- Coconut water
- Centrifuges for fruit and vegetables (without added sugar)
- Herbal Tea
To be consumed in moderation
I think that it is reasonable and useful to be able to find the best compromise in order to live in great health without always depriving a few casual indulgences.
- Coffee
- Dark (cacao) chocolate (> 85% without sugar or soy lecithin)
- Dried fruit (prunes, apricots, raisins, etc…)
- Alcohol
- Sweeteners: honey, stevia (without additives such as dextrose), maple syrup (grade B)
- Tea
- Sweet potatoes (perhaps as a result of important training sessions)
Marginal notes on the Paleo Diet
- Prefer fresh or frozen meat (but still “whole”), for sausages. Dried meat (jerky) is acceptable, provided that it does not contain strange preservatives (characteristic of soybeans). The best choice is always meat raised on pasture (grass-fed) in any form.
- Limit consumption of seeds and nuts
- A couple of glasses of wine every now and then (within a balanced Paleo diet) won’t take much from the benefits of a Paleo regime
- Dried fruits: for those who have problems with fructose intolerance or a desire to lose weight, pay attention to the consumption of fruit.
- Kefir and kombucha drinks are ancient, but perhaps not Paleolithic. The rumors about it and their use are ambivalent (especially kefir, due to the milk). There is an alternative to kefir, which uses coconut milk instead of cow’s milk. In both cases, it is rich in probiotics for those who need to repopulate intestinal flora. Some members of the world like Robb Wolf, Mark Sisson, and Chris Kresser are favorable to the use of these drinks.
- For the choice of fish, always wild (never bred) and preferably small fish, to avoid excessive amounts of toxic metals (mercury in particular- accumulated in the most long-lived species).
Sources
http://desertcrossfit.typepad.com/Paleo_Food_List.pdf
http://lowcarbdiets.about.com/od/paleodietcavemandiet/a/paleodietfood.htm
http://crossfitanaerobicinc.com/paleo-nutrition/list-of-foods/
http://www.paleoplan.com/resources/paleo-plan-food-guide/
