Paleo Prep Guide

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PaleoDiet-Cookbook.com 2| P a g e

Lose Body Fat, Increase Energy & Be Healthy for Life!

Mark Salinger

http://paleodiet-cookbook.com

http://paleodietrecipecookbook.com
http://paleodiet-cookbook.com/http://paleodietrecipecookbook.com/http://paleodietrecipecookbook.com/http://paleodietrecipecookbook.com/http://paleodiet-cookbook.com/


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Copyright & Disclaimer

This ebook contains links that redirect to websites other than paleodiet-cookbook.com

and paleodietrecipecookbook.com. We have no direct association with these websites,

nor do we bear any responsibility for the content contained within their pages. Products

sold from the linked websites come in the condition that the seller or website ownerprovides. As this ebook becomes outdated some of these linked products may change

from the descriptions provided within this ebook or they may cease to be available.

Your determination to use the paleo diet is entirely your responsibility and any risk is

your own. This ebook and its recipes should be used as a starting place only for

beginning the paleo diet and not as a fully stand-alone guide. We take no responsibility

for loss of any kind that might potentially result. If you purchase any of the linked

products you understand that this is entirely of your own volition.

The links to some product pages are affiliate links. If you decide to purchase a paleoebook or guide you will pay the same amount as anyone else, but we will derive a

commission from that sale. Weve chosen from dozens of competing products to only

select the best we could find that were also able to be downloaded instantly for your

convenient access. The seller is ultimately responsible for the quality and availability of

these products and not us.

Copyright Digital Airships LLC, All Rights Reserved.


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1. Starting The Paleo DietPage 5

2. Introduction to The Paleo Diet. Page 6

3. Benefits of The Paleo Diet Page 8

4. Diet Basics. Page 10

5. Tips to Stick With The Paleo Lifestyle. Page 14

6. Paleo-friendly Desserts and Snacks.Page 17

7. Conclusion . Page 19

8. Paleo Diet Recipes.. Page 20

9. Additional Recipe Sources Page 40

10. Additional Fitness and Fat Loss Tips...Page 45


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Poor self-image and being tired all the time were

enough! Id tried every fad diet and exercise

program out there and nothing worked! If you

are anything like me youve already learned the

hard way that exercising can only get you so far.

To really shed the pounds and have any hope of

getting that lean sexy body you desire, diet is

everything!

I discovered the paleo diet after changing my

tactic and doing extensive research into the

effects of nutrients upon the body and the

optimum foods that contained those nutrients. Istumbled upon the paleo diet which said that

just as nearly all animals only eat certain foods,

we humans had evolved to eat a particular set of

food to reach optimum health. It wasnt that we

could not eat any food we wanted, but that our

bodies would react best only with certain foods.

The paleo diet is truly unique in that it can help

you lose weight through a combined focus on

healthy natural foods as well as by avoiding

foods that can disrupt your digestion and your

bodys natural chemical balance. In this way the

paleo diet helps you to avoid foods that make

you store fat, while also bringing your body to

peak health and fitness so that it can more

easily burn off the excess fat you already have.

The wonderful side effects of such a diet are

overall improved energy, mental clarity and the

alleviation of several common diseases. By

giving your body the best nutrients in your day

to day diet it will begin to heal itself and you canfeel the amazing benefits of a body in peak

condition. This is more than just a diet. This is a

new way of thinking which has improved the

lives of thousands who have tried it and stuck

with it. I hope this little ebook can be the primer

for you to begin your own journey into good

health and achieving the body that you desire

and deserve!

To really feel the effects of the Paleo Diet you owe it to yourself to go all in for atleast 30 days. Make that promise to yourself and stick with it!

To help you reach this goal it is essential that you create a meal plan with recipes that you are most

likely to actually prepare and eat. There are20 recipes at the end of this bookfor you to try, but if

you want to improve your chances of success on the paleo diet it is strongly recommended that

you find as many recipe options as possible to add to your cooking repertoire.

A paleo approved meal plan is essentialto starting on the right foot and sticking to the diet. Choose a

recipe source and meal plan for the greatest chance of success.

Below are links to 3 great recipe sources that also include meal plans:

Paleo Recipe Book Set370+ recipes & 8 week meal plan

Paleo Cookbook Set375+ recipes & 30 day meal plan

Paleo Power Lunch SeriesFast prep meals & weekly meal planning sheet
http://paleodiet-cookbook.com/recipebook/http://paleodiet-cookbook.com/recipebook/http://paleodiet-cookbook.com/starterbooks/http://paleodiet-cookbook.com/starterbooks/http://paleodiet-cookbook.com/paleolunch/http://paleodiet-cookbook.com/paleolunch/http://paleodiet-cookbook.com/paleolunch/http://paleodiet-cookbook.com/starterbooks/http://paleodiet-cookbook.com/recipebook/


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only as a means of survival. Over the generations, food has stopped being simply a

source of nutrition and has become a hobby, as well as a source of comfort. This has

led to many health problems, diseases, and the obesity epidemic. This simple guide will

explain the details of the Paleo Diet, how to follow the plan, the benefits of the plan, and

provide tips and other resources to make your experience successful.

What Exactly is the Paleo Diet?The Paleo Diet is a very simple program that is centered on certain types of allowable

foods. Foods that are allowed are those that were eaten by our ancient ancestors prior

to the boom of agriculture. These items include meats, fish, eggs, vegetables, shellfish,

roots, berries, fruits, nuts, mushrooms, and the like. Foods that would not be allowed

are white potatoes, sugars, processed foods, dairy, beans, legumes, and grains.

This diet is based on foods that were locally hunted or gathered by our paleolithic

ancestors. As our ancestors migrated further from home and established populations

around the world, various combinations of foods were discovered, which are

subsequently allowed on the Paleo Diet.

Certain types of oils are also allowed on this diet. These oils include those that are

derived from tree nuts or fruits such as avocado, olive, palm, almond, pecan, hazelnut,

coconut, walnut, or macadamia. Processed or seed oils are not acceptable. Meats eaten

should be wild game when possible, however grass fed meat can be substituted. It ishighly encouraged that the meat be grass fed because the omega 3 and omega 6 fatty

acids are properly balanced. Bone marrow and organ meats are also allowed, however

no processed meats should be eaten.

A wide variety of meal combinations can be made from the allowed list. Hunters tended

to kill whatever they could find for a source of meat, while foragers were able to recover

more than three hundred different types of edible plants. Most of these plants are leafy

greens, however there were also several different spices and herbs.

While herbs and spices can be used on the Paleo diet, salt should not be added. Sea saltis a more natural substitute you may use if you must. Otherwise, our ancestors did not

have salt, and once you remove it from your daily life you will find that you no longer

enjoy the taste of it as much. The same can be said for sugary foods.


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The only drink that is authentic to the Paleo diet is water. It is recommended that

people drink only when thirsty and spring water (or filtered mineral water) is preferred

to that which may be treated with chemicals such as fluoride or chlorine.

This diet focuses on eating nutrient dense foods. Therefore, supplements with vitaminsand minerals should not be necessary, and they are not considered authentic to the

plan. That being said, there is one exception to this rule. Vitamin D may need to be

supplemented for those who are not outside on a regular basis, or those who do not eat

liver regularly. For those who do not eat fish or cannot eat fish, fish oil supplements

may also be needed for adequate amounts of omega 3 fatty acids.

Just as water should only be consumed when thirsty, food should only be eaten when

the dieter is hungry. This means there are no set meal times, and there should be no

mindless snacking. Our ancestors hunted and gathered food in anticipation of being

hungry or in response to being hungry, not simply for the pleasure of eating.

The advantages of the Paleo Diet have been researched and proven in numerous

academic journals. It is amazing how changing what we put in our mouths can cause

such dramatic changes in our quality of life.

The Paleo diet offers a wide variety of health benefits, and is considered to be one of the

best eating plans in the world. Unlike other types of diets where most people begin

them with the sole goal of losing weight, this diet is a lifestyle change that actually

imitates the bodys perfect gene expression, thus making it a way of eating that truly

improves every type of function.

Because there are so many unique benefits to the Paleo diet, it is nearly impossible to

name them all. That being said below is a list of some of the most commonly

experienced benefits of the diet.

Lose fat:The foods that make up the Paleo diet are what we call fat burning

foods. In fact, the Paleo diet allows you to eat large quantities of delicious food

without needing to worry as much about restricting calories. The result is a leaner

and fitter body.


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Fight Disease:The Paleo diet is proven to help prevent diabetes, Parkinson's

disease, cancer, heart disease and strokes.

Improve Digestion:Many digestive problems such as, irritable bowel syndrome,

Crohns disease and indigestion can be avoided.

Clearer Softer Skin:Eating the Paleo diet means avoiding the foods that cause

oily skin and pore blockage. When sebum is overproduced, obstructions of the

sebaceous glands result and cause pimple formation. Foods in the Paleo diet do

not cause the insulin spikes that result in a sebum boost. Therefore, you can

expect smoother, more attractive skin.

Have Energy Feel Great:Not only does the Paleo diet help people be healthier

and look younger it also makes you feel better. Paleo supporters swear by thecaveman lifestyle because it just feels right. The only way to find out the energy

and confidence experienced by others is to try it for yourself.

Click Hereto watch a videoon the benefits of the Paleo Diet.

Other Results Reported

Higher testosterone levels for men;

Higher estrogen levels for women;

Healthier muscle growth and greater muscle gain;

Better joint health with the ability to heal joint injuries quickly;

Fewer muscle aches and/or back pain experienced;

Greater sex drive;

Increase in fertility;

Better scent with less body odor;

A higher amount of stamina;A reduction in the amount of sleep that is needed;

A more regular and less painful menstrual cycle;

Greater bone strength;

Healthier hair with less hair loss and thicker hair growth;

A more regulated sleep pattern;
http://paleodiet-cookbook.com/see-video1/http://paleodiet-cookbook.com/see-video1/http://paleodiet-cookbook.com/see-video1/http://paleodiet-cookbook.com/see-video1/


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A reduction or elimination of cravings for foods that are sugary;

Greater flexibility;

Greater physical endurance;

Lower levels of the stress hormone known as cortisol due to lower overall stress;

More regulated hormone levels;The ability to heal tooth decay;

More regular and more frequent bowel movements;

Decrease allergies to triggers in the environment;

Finally obtain those coveted six pack abs!

This list is just a sampling of the benefits that have been reported after starting the

Paleo diet. Since every person is different, you may find that your experience is

different from others, and you may find that you experience a completely new set of

benefits. What cannot be disputed is there are most definitely a wide range of positive

changes that will be felt once the diet has begun. With time you will find you are in the

best shape of your life, and you will wonder how you ever lived before. The amount of

energy, the stamina, the improvement in overall body function, and the efficiency in

which your body is now operating will make a world of difference in your life. The Paleo

diet is quite simple to begin, only requires minor lifestyle changes that will not disrupt

your daily routine, yet the benefits are undeniable. Try it for yourself to find out how

much better you can feel!

People assume the Paleo Diet is complicated or difficult to follow, but it is actually quite

simple: eat realfoods. For a guideline on portions, 5665% of your calories should

come from animals, 3645% from plant based foods. Keep proteins high at 19-35%,

carbohydrates at 22-40%, and fats at 28-58%.

What to EatEating a Paleo Diet is more about experimentation than limitation. Mother Nature

provides a large variety of delicious foods to explore. Instead of settling for a box of

processed macaroni and cheese, feast on a meal that excites your taste buds and your

energy levels! Below are just some of the many foods you can incorporate into your diet.


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PROTIENS

VEGETABLESStandards Leafy Greens Squash Roots MushroomsCauliflower Collard Greens Butternut Turnips Oyster

Broccoli Lettuce Spaghetti Carrots Button

Celery Spinach Acorn Beets Portabella

Bell Peppers Watercress Pumpkin Parsnips Chanterelle

Onions Beet Top Zucchini Artichokes Porcini

Leeks Dandelion Yellow Summer Rutabaga Shiitake

Green Onions Swiss Chard Buttercup Sweet Potatoes Crimini

Eggplant Mustard Greens Crookneck Radish Morel

Brussels Sprout Kale Yams

Artichokes Turnip Greens Cassava

Asparagus Seaweed

Cucumber Endive

Cabbage Arugula

Okra

Avocados

Meats Wild Game Poultry Fish Shellfish Eggs

Beef Pheasant Goose Tuna Lobster Chicken eggs

Veal Deer Chicken Salmon Shrimp Goose eggs

Pork Duck Turkey Trout Scallops Duck eggs

Lamb Wild Turkey Quail Halibut Crab Quail eggs

Goat Rabbit Duck Sole Clams

Rabbit Moose Bass Mussels

Sheep Woodcock Haddock Oysters

Wild Boar Elk Turbot

Bison Cod

TilapiaWalleye

Flatfish

Grouper

Mackerel

Herring

Anchovy


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SUPPORTING FOODSFats Fruits Nuts & Seeds Flavor Enhancers Herbs

Olive Oil Apples Brazil Nuts Cayenne Pepper ParsleyAvocado Oranges Pistachios Chilies Thyme

Coconut Oil Bananas Sunflower Seeds Ginger Lavender

Clarified Butter Strawberry Pumpkin Seeds Onions Mint

Lard Cranberry Sesame Seeds Garlic Rosemary

Tallow Grapefruit Pecans Black Pepper Chives

Veal Fat Peaches Walnuts Hot Peppers Tarragon

Duck Fat Pears Macadamia Nuts Star Anise Oregano

Coconut Flesh Nectarines Pine Nuts Mustard Seeds Dill

Nut Oils Plums Chestnuts Fennel Seeds Bay Leaves

Nut Butter Pomegranates Cashews Cumin SageLamb Fat Pineapple Hazelnuts Turmeric Coriander

Grapes Almonds Cinnamon Basil

Papaya Paprika Cilantro

Cantaloupe Nutmeg

Kiwi Cloves

Lychee Vanilla

What NOT to EatThe main foods to eliminate are processed foods, which are the largest source of toxicityand malnutrition. Processed foods are the easiest items to eat these days and we eatentirely too much. Grains that form the base of sandwich breads, cereals and pastashave no place in the Paleo Diet. Processed fats and vegetable seed oils are alsocounterproductive to your health. Legumes, especially soy should be banished from yourdiet. There are no refined sugars, very little dairy and absolutely no processed foodsallowed in the Paleo diet plan. If you ban these unhealthy foods from your house andshop only for the healthy paleo foods this diet will become easy! Remove all temptation!

15 Rules of the Paleo Diet LifestyleIf you need a more concrete recap of what to do and what not to do in order to live aproper Paleo diet lifestyle the following is a list of 15 most commonly observedguidelines:


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13. Keep exercise to a normal level, with short and intense routines just two tothree times each week. If you feel tired, do not work out. Think of exercisesessions as short sprints that are intense right off the bat, without the need forin depth cardio.

14. Instead of commercial supplements or multivitamins, take just a vitamin Dsupplement and probiotics. Iodine may also need to be supplemented,however this can be done naturally through foods such as seaweed.

15. Take some time to enjoy life! Get outside, play some games, travel, discovernature, and just relax.

Unfortunately, the cheapest and quickest foods available today are usually the least

nutritious. Our busy lifestyles have our kids raised on a diet of processed foods and fast

foods. Even the popular culture makes eating real foods an odd concept. Despite

knowing the benefits, some never try the Paleo diet because they believe it is too hard.

Living a long, healthy fulfilling life is well worth a few small changes in what you eat.

While not as easy as stopping at a drive-thru, maintaining a Paleo lifestyle can be

achieved if you follow these tips.

Stay Organized:The number one tip is to be organized and prepared. Thebiggest challenge will be to have Paleo foods always available at your home and to

plan your meals. You are much more likely to eat healthy food choices if it is

readily available at home.

Change How You Shop:Find the best farmers markets, butchers and whole food

grocery stores in your area. Before going to the grocery have a list of items you

plan to pick up. Shop the perimeter of grocery stores to avoid the aisles filled with

processed foods. This may be difficult at first, but after a month or so you will no

longer feel a need to peruse the sugar aisles.

Clean Your Pantry:Clear your cupboards of all the cereals, pasta, and processed

foods in your cabinets. Dont worry, you will replace these foods with much more

satisfying fresh and healthy foods.


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Click Hereto get the Paleo Budget Guide:Learn to save time and money.

Learn to Work the Kitchen:Unlike a diet based on grains, there are many foods

to eat with the Paleo Diet such that you should never become bored. The best way

to take advantage of everything nature has to offer is to learn how to cook. Bycombining diverse flavors and foods, there is an endless amount of tasty dishes to

excite your taste buds.

Dress Your Food:Most of the condiments on the store shelves are filled with

preservatives. However, you can enhance the flavor of your foods by making your

own condiments at home. Ketchup, mustard, salad dressings and sauces can be

made at home naturally with delicious results.

Exercise:Just changing your eating habits will cause you to lose weight naturallyon the Paleo Diet. Add exercise to the mix and you will be amazed at how quickly

you notice a difference. Your true, toned physique will come out as pounds shed.

You will also notice the amount of energy increase compared to when you ate a

traditional diet. Start feeling strong, energetic, mentally sharper and all around

younger.

Join a Support System:Find chat rooms and forums where like-minded people

meet. Participate at a gym where the Paleo Diet is the main lifestyle choice. It is

nice to share ideas on the best Paleo books, and even give advice on keeping trueto the diet plan. Joining a community online or in person is extremely motivating

when you learn about how other peopleslives have improved just from staying

true to the Paleo way.

Money-Saving Tips

Many people who want to begin a new diet worry a great deal about the cost. Of course

you want to eat healthier and be healthier, but you also do not want to break the bank.The Paleo diet does not have to cost a fortune to be followed correctly. Here are sometips to help you enjoy the benefits of the Paleo diet while sticking to your budget.

Stock Up: Buy your food items in bulk, especially when they are on sale. Meat can bepurchased in large family packs, divided, and easily frozen. Vegetables can also befrozen, and items like olive oil keep for a long period of time when stored properly.
http://paleodiet-cookbook.com/budget-shopping/http://paleodiet-cookbook.com/budget-shopping/http://paleodiet-cookbook.com/budget-shopping/http://paleodiet-cookbook.com/budget-shopping/


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Choose Meat on the Bone: Not only are these cuts much cheaper than bonelessvarieties, they also provide a great deal more flavor, and tend to have a bit more fat.

Buy Organ Meats: Organ meats such as liver, heart, and kidneys are very inexpensive

and provide an astonishing amount of nutrition. This is one staple that should be foundin every Paleo dieters kitchen.

Purchase Canned or Whole Fish: Try to always avoid buying farmed fish. Instead,purchase canned fish such as canned wild salmon, sardines, or tuna. These items go onsale quite often, so stock up when you see a good deal. Another helpful tip is to buywhole fish from your local fish market. When you purchase a whole fish it is generallyless expensive because you are not paying someone else to fillet, debone, and skin it.Doing this yourself may take a bit of practice, but once you get the hang of it, you willfind it is a very cost effective way to stock the freezer.

Shop Local Farmers Markets: It is always a good idea to buy fresh, local producefrom your area. Not only is this food healthier for you, it is generally cheaper because itdoes not have to be trucked a great distance to reach its destination.

Purchase Frozen Vegetables and Fruits: Frozen produce is always handy to have onhand, and it is on sale a great deal. Since frozen vegetables and fruits are usually rapidfrozen right after they are picked, you know the food will be nutritious because it is ripe.

Grow Your Own Produce: Keeping a small garden is easy to do, costs very little, andcan yield a bumper crop of nutrition. You will also gain the benefit of getting outside,

communing with nature, knowing exactly where your food comes from and how it washandled, and getting some exercise.

Make Dressings Yourself: This is quite easy to do, and you can save a ton of moneyby not buying bottled dressings. You will also be able to control exactly what goes intothem for optimal health. All you need is some good oil, such as olive oil, lemon juice orvinegar, and your favorite herbs and spices.

Fishing and Hunting: Two activities that have been done for centuries are still someof the best ways to stock a freezer. When you catch or kill your own food you know forsure where it came from, how it was processed, and that it was organic. You will also

benefit from spending time outside and getting a good deal of exercise to bring homedinner.

Get the Paleo Budget Guide:Click the link to learn how to save time AND money.
http://paleodiet-cookbook.com/budget-shopping/http://paleodiet-cookbook.com/budget-shopping/


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One of the biggest stumbling blocks with the Paleo Diet plan is desserts. Most desserts

have unnatural sweeteners and starchy carbs that spike insulin levels. For specialcelebrations and birthdays sometimes a sweet treat is in order. There are some very

tasty Paleo desserts that can help you transition fully into the Paleo lifestyle without

indulging in bad choices or having a gluten stomachache. While it is not a good idea to

eat desserts after every meal, Paleo-friendly desserts can stop hardcore cravings from

your pre-Paleo days.

Try thePaleo Sweets Cookbookfor many delicious paleo dessert recipes.

Below is a list of a few paleo substitutes for preparing delicious desserts.

Almond flour:Grinding almonds creates nutritious, high protein flour perfect for

making muffins, breads and of course, traditional macaroons.

Raw Honey:Because honey can be eaten straight from the hive, it is considered

a true Paleo sweetener. Though it is a whole food, honey is highly caloric and doesspike insulin levels, so use sparingly. Honey is the natural sugar substitute.

Cocoa:Unsweetened, pure dark chocolate has nutritious antioxidants and sticks

to the limited dairy rules. Opt for the natural cocoa over the Dutch processed

version that loses its benefits during processing.

Pure Vanilla Extract:Pure vanilla extract is a staple in any bakers cupboard.

Just make sure to buy the pure stuff and not the cheap flavoring.

Coconut Oil:Coconut oil is a medium chain fatty acid, which means it transfers

directly to the liver where it is used for energy instead of being stored directly as

fat. It also stimulates the thyroid gland helping to speed up metabolism. Coconut

oil adds a subtle sweetness to pancakes and other baked recipes.
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Coconut Milk:A great dairy substitute, coconut milk contains lauric acid. Lauric

acid helps to boost the immune system. You can use coconut oil to make ice

cream, hot cocoa, pudding, and even eggnog.

Nuts:Nuts are loaded with good fats the body needs. Hazelnuts, pecans,macademian nuts and almonds are lifesavers in the kitchen. Use nuts for pie

crusts, candies or even as a simple spiced nut blend.

Frozen Fruit:Freeze berries to make easy desserts. Use them to make rich frothy

smoothies or sorbets. Frozen grapes and cherries taste delicious straight from the

freezer. Try frozen bananas on a stick or blended down for a creamy ice cream

experience.

Dates:Dates are natural sweeteners that can be used in place of honey. Theycontain simple sugars like dextrose and fructose that are easy to digest and

replenish your energy. Blend dates in the food processor with wet ingredients

when baking. Dates also work well as a binding agent for snack bars.


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The real key to the success of the Paleo Diet is that it forces you to give up nutrient light

foods in favor of nutrient dense healthy foods. Unhealthy processed foods with unnaturalpreservatives, dyes, hormones, concentrated fats or sugars (and other nastiness) are

leading to an epidemic of disease and obesity. Avoiding grains, dairy, and legumes has

the effect of forcing you to avoid many of these processed foods as well as desserts and

pastries which can cause you to balloon up. It also means that you satisfy your caloric

intake with more nutrient rich foods such as fruits, vegetables, and meats which is really

what your body needs to be at its optimum health. Some followers of the Paleo diet

allow for exceptions in the case of dairy products that are produced organically without

hormones and from grass fed cows. Organic rice is another common exception.

The Paleo Diet is proven to shed pounds and lead to a healthier life. Add exercise to themix and you can achieve the lean, sexy body seen on fitness models. Despite popular

belief, the Paleo lifestyle is not overly restrictive and can actually open your palette to a

whole new world of culinary experiences. There are a variety of high quality cookbooks

and website that will help you along the way. Once you experience the transformation

you will wonder how you ever functioned. Get the most of your life and enjoy optimum

fitness with the Paleo diet plan. Check out the links in this guide for some great recipes,

budget guides, and meal plans to help you begin the Paleo Diet the right way.

Starting on the next page you will find a few recipes to help you get startedwith your new paleo diet lifestyle!

Well leave you with some links toadditional paleo recipe books and meal planning

guides for download on your computer or ipad/tablet:

Paleo Recipe Book Set(370+ recipes, 8wk meal plan, herb/spice guide, easy meals, desserts, more)

Paleo Cookbook Set(375+ recipes, 30day meal plan, eating out guide, fast meals, more )

Paleo Power Lunch & Recipe Book Set(8 how-to videos + 7 ebooks)

Paleo SweetsCookbook(82 amazing paleo dessert and snack recipes)

Paleo Budget Shopping Guide(save time and money preparing paleo meals)

Paleo Diet Smoothie Recipes(200+ paleo smoothie recipes)
http://paleodiet-cookbook.com/recipebook/http://paleodiet-cookbook.com/recipebook/http://paleodiet-cookbook.com/starterbooks/http://paleodiet-cookbook.com/starterbooks/http://paleodiet-cookbook.com/paleolunch/http://paleodiet-cookbook.com/paleolunch/http://paleodiet-cookbook.com/sweetscookbook/http://paleodiet-cookbook.com/sweetscookbook/http://paleodiet-cookbook.com/sweetscookbook/http://paleodiet-cookbook.com/sweetscookbook/http://paleodiet-cookbook.com/budget-shopping/http://paleodiet-cookbook.com/budget-shopping/http://paleodiet-cookbook.com/smoothies/http://paleodiet-cookbook.com/smoothies/http://paleodiet-cookbook.com/smoothies/http://paleodiet-cookbook.com/budget-shopping/http://paleodiet-cookbook.com/sweetscookbook/http://paleodiet-cookbook.com/paleolunch/http://paleodiet-cookbook.com/starterbooks/http://paleodiet-cookbook.com/recipebook/


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Use the recipes that follow as a base from which you can add additional paleo food items

or spices to create even more delicious and nutritious meals.

Paleo Pancakes

Ingredients 6 eggs 1 can coconut milk

2 Teaspoons vanilla

1/2 Tablespoon baking soda

1 Tablespoon honey

2 Teaspoons cinnamon

3/4 Cup coconut flour

Instructions1. Beat the eggs first until they're frothy and uniformly mixed.

2. Add the remaining ingredients and mix thoroughly.

3. Set the heat to medium and cook on a girdle or skillet.

4. When you pour the batter, try to keep the pancakes small.


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Broccoli and Pine-Nut Soup

Ingredients 1 onion, diced

1 Tbs oil

3 cups broccoli

3 cups chicken or vegetable stock

cup pine-nuts

Instructions1. Fry the onion in a large pan with oil on medium heat until slightly browned.

2. Add the broccoli and the chicken or vegetable stock to the pan.

3. Let the mixture simmer for 10-15 minutes or until broccoli has softened.

4. Set the pan aside and let it cool down for a short time.5. Take your broccoli and stock mixture and place it in a food processor or use an

electric blender. Process or blend until you have created a smooth texture.

6. Heat your soup and add the pine-nuts before serving it to your guests or family.

Find more soups and lunch recipes fromhttp://paleodiet-cookbook.com/paleolunch/
http://paleodiet-cookbook.com/paleolunch/http://paleodiet-cookbook.com/paleolunch/http://paleodiet-cookbook.com/paleolunch/


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Paleo Strawberry Apple Snack

ngredients 2 large apples

2 cups strawberries

1 tsp cinnamon

cup purified water

Instructions1. Clean, core and dice the apples.

2. Add diced apples and strawberries in a blender and add a cup of purified water

and cinnamon and process for about 30 seconds or until smooth.

3. Pour mixture on a teflex sheet (a Teflon-coated sheet commonly used to

dehydrate delicate foods) and place in a plastic dehydrator.4. Dehydrate for 6-8 hours, remove teflex and flip fruit. Continue drying another 4-6

hours or until desired consistency is achieved.

5. Use a pizza cutter to slice into snack-size pieces.

More paleo dessert/snack recipes athttp://paleodiet-cookbook.com/sweetscookbook/


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Italian-Style Roast Beef

Ingredients 4-pound bottom round roast

2 large onions, sliced

3 cloves garlic, chopped

1 Tbs. garlic powder, plus more to taste

1 Tbs. oregano, plus more to taste 2 cups fresh baby carrots

Instructions1. Coat the inside of a Dutch oven with oil and sear the sides of the roast over high

heat until well browned. Then remove and set aside.

2. Lower the heat to medium, add the onion and garlic and cook for about 3 minutesuntil softened.

3. Season the meat with garlic powder and oregano and return to the Dutch oven.

4. Add one cup of cold water to the Dutch oven.

5. Cover and cook on medium-low heat for about 3 1/2 hours. Add more water as

needed to create a rich au jus.

6. After the second hour, arrange baby carrots around the meat, seasoning with

garlic powder and oregano to taste.7. When the meat is tender, remove the contents of the Dutch oven and place the

meat on a carving board and slice; place the carrots in serving bowl with the

cooked onion.

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Kale Chips

Ingredients 2 handfuls kale leaves

1 teaspoon cayenne pepper

Cooking spray

Sea salt

Instructions1. Preheat oven to 350 F.

2. Arrange kale on a non-stick baking sheet.

3. Very lightly coat kale with cooking spray and a bit of sea salt.

4. Sprinkle cayenne pepper on top of the kale and bake for 10 minutes or until

crispy.

Find more paleo snack recipes fromhttp://paleodiet-cookbook.com/sweetscookbook/


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Paleo Egg Breakfast

Ingredients Two eggs

5 to 7 slices of bacon

One handful of fresh or frozen spinach

Instructions1. Boil the eggs for about 6 minutes and then immediately put them under cold

water.

2. Prepare the bacon slices in a frying pan.

3. The frozen spinach (or fresh if you have that available) can be unfrozen in the

microwave for 2 to 3 minutes.

4. Mix and eat the bacon, eggs and spinach however you like.

Find even better recipes fromhttp://paleodiet-cookbook.com/recipebook/


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Roasted Acorn Squash

Ingredients 2 acorn/pepper squash;

3 tbsp clarified butter, tallow or coconut oil;

2 onions, thinly sliced;

3 cloves garlic, minced;

1 tsp ground coriander seed; tsp nutmeg;

Sea salt and freshly ground black pepper to taste;

Instructions1. Preheat your oven to 375 F.

2. Cut each squash in half, but leave the seeds in.3. Place cut end up on a baking sheet and roast them for about 50 minutes to an

hour, long enough so that the flesh is fork tender. Remove once cooked and let

cool for several minutes.

4. In a medium skillet over medium heat, saut the onions in the cooking fat for

close to 10 minutes, until the onions begin to brown.

5. Add the garlic to the skillet, followed by the coriander, nutmeg, salt and pepper.

Continue to cook for about 2 minutes.6. Remove the seeds from the squash and discard. Spoon out the tender flesh and

discard the skin. Roughly mash up the squash and add it to the skillet. Mix well.

Only leave on heat long enough to blend flavors.


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Broiled Fish

Ingredients Fish filets (1-2 per serving)

Salt

Pepper

Garlic salt

Lime or lemon Fresh or frozen broccoli

Instructions1. First you want to find fish filets with white flesh, they should be firm and have no

strong fishy smell. The best way is to ask in your grocery store which day they get

fish delivery and time your shopping accordingly.2. Pre-heat the oven to 350 F (175 C).

3. While the oven is heating up you can prepare the fish by putting it in a greased

broiling pan and squeeze the lemon or lime over it. Add some salt, pepper and

maybe a touch of garlic salt to it.

4. The broiling time can vary quite a bit depending on how big the filets are. If we

are using fresh filets you should broil them about 10 to 12 minutes. The easiest

way to tell if the fish is done is to use a fork. When it flakes easily it is ready to beserved. Add some light sea salt to it and your ready to go!

Get even tastier recipes fromhttp://paleodiet-cookbook.com/recipebook/


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Cinnamon Chicken Recipe

Ingredients 1 3lbs chicken, cut into 8 pieces

(breasts, drumsticks, thighs and wings);

tsp sea salt;

tsp black pepper;

2/3 tsp cinnamon; 2 cloves garlic, minced;

tsp paprika;

1 onion, sliced;

1 cup water or chicken stock;

Instructions1. Preheat your oven to 400 F.

2. In a small bowl, combine the salt, pepper, garlic and cinnamon. Rub the chicken

pieces with this mixture and allow it to sit for about 30 minutes at room

temperature.

3. Place the chicken pieces in a large roasting pan, sprinkle the meat all over with the

paprika and add the onion slices to the pan.

4. Cook for 35 minutes and then reduce the heat to 350 F.5. Stir in a cup of water to the roasting pan and continue cooking for another 50

minutes.

6. Serve and use the juices from the pan as a sauce.


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Shrimp Ceviche

Ingredients 1 lb. shrimp, peeled & deveined

4 limes

1 small shallot, diced

1 medium tomato, diced

1 jalapeno, seeded and minced 1/4 cup olive oil

1 tsp. kosher salt

1/2 tsp. fresh ground black pepper

1/4 cup fresh cilantro leaves, diced

1 avocado

Instructions1. Bring a pot of water to boil and cook the shrimp for about 3 minutes.

2. Drain, cool, de-tail, and roughly chop the shrimp.

3. Squeeze limes into a medium bowl.

4. Add shrimp, shallot, tomato, jalapeno, olive oil, salt, and pepper to the lime juice

and mix well.

5. Cover the mix and let it marinate in the fridge for a minimum of one hour (canchill up to six).

6. Stir cilantro into chilled mixture.

7. Serve ceviche with a slotted spoon and top with sliced avocado.


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Breakfast Egg Loaf

Ingredients 10 eggs

1 chopped red bell pepper

chopped yellow onion

3 chopped jalapenos

1 can of Rotel tomatoes 2 teaspoons cumin

1 teaspoon garlic salt

1 teaspoon black pepper

Bacon (optional)

Instructions1. Add the ingredients to a pre-heated and dry skillet.

2. Stir and cook until onions begin to caramelize and vegetables almost burn.

3. Add the Rotel tomatoes to deglaze the pan and cook off the excess liquid

4. Whisk the eggs in a bowl and mix with all other ingredients.

5. Pour into a bread pan ensuring the ingredients are spread evenly and cook at 400

F for 30-45 minutes or until done.

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Breakfast Casserole

Ingredients 2 Cups Cooked meat (shredded chicken

works well)

1 Zucchini peeled using a Julienne peeler

to make them like noodles

1 Red Onion, diced 4 Cloves of garlic, minced

8 eggs

2 Tbsp Basil

Salt and Pepper to taste

4-6 Pieces of bacon

Instructions1. Preheat oven to 350 F

2. Saut onions and garlic until they start to caramelize and then turn off the heat

3. Mix the eggs, cooked meat, shredded zucchini, basil, and salt and pepper in a bow

4. Add sauted onions and garlic to your mix and stir well

5. Grease a 913 Inch baking dish with olive oil or other paleo-friendly oil/fat

6. Pour mixture into baking dish and put in preheated oven to cook for 30 minutes oruntil cooked through. Test doneness with a fork. Broil for 3 minutes to brown the

top if desired.

7. While casserole bakes, cook the bacon to your liking.

8. Cut casserole and serve with a slice of bacon on top


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Green Smoothie

Ingredients 1 apple

1 pear

1/2 tsp freshly grated ginger

2 Tbsp flax seed

6 large kale leaves (remove woodystem) or 2 handfuls of spinach

Juice of 1 small lemon

1 cup water

InstructionsPlace ingredients in a blender and blend until smooth

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Bacon Avocado Salad

Ingredients 1 lb Bacon, chopped or crumbled

1 large Avocado sliced to 1-inch squares

4 oz Crimini Mushrooms (baby bella)

Clover Sprouts

3 sprigs fresh Mint 1 cup chopped Green Onions (or chives)

Extra Virgin Olive Oil

InstructionsCrumple the bacon and mix with all other ingredients in a bowl

Find more great recipes fromhttp://paleodiet-cookbook.com/paleolunch/


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Citrus Salmon & Asparagus

Ingredients 1 cup orange juice (about 2 oranges)

1 Tbsp fresh thyme, chopped

1 tsp oregano, dried

4 (6 oz) salmon filets

Zest of 1 lemon

2 tsp sea salt

1 tsp pepper

1 Tbsp Herbes de Provence

1 lb asparagus, remove tough ends

1 Tbsp extra virgin olive oil

Instructions1. Create the sauce: whisk orange juice, thyme, and oregano in a small bowl. Put

half the mixture in a re-sealable bag with the salmon. Let marinate for 5 minutes.

2. Put remaining sauce in a pan on medium heat. Bring to a boil and lower heat to a

simmer for 10 minutes or until the sauce reduces slightly.

3. Heat broiler to 400 F and line a baking sheet or broiler pan with aluminum foil.

Position the top rack 6 to 8 inches from the boiler.

4. In a small bowl combine the zest, salt, pepper, and Herbes de Provence. Remove

salmon from marinade and place on baking sheet. Discard marinade. Season the

salmon with the lemon zest mixture. Add asparagus to the broiler pan, drizzle with

oil and season with salt and pepper. Cook salmon & asparagus for 810 minutes.

5. Place salmon and asparagus on plate. Top with the citrus-herb sauce and serve.


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Tuna Cakes

Ingredients 1 small can of tuna (drained)

1 cup grated cauliflower

1/2 cup ground almonds /

sunflower kernels

2 Tbsp coconut flour 2 eggs

1 tsp ground coriander

1 tsp dried dill

pepper, salt to taste

Instructions1. Mix all ingredients in a large bowl. Allow to set for a while.

2. Place parchment paper or baking foil on baking sheet. Turn on the oven and set

the temperature to 355 F.

3. Shape cakes with hands into burger-like cakes and put on a baking sheet. If the

bottom of the bowl contains more liquid continue to mix while making cakes.

4. Bake cakes in the oven for about 20-25 minutes.

5. Allow cakes to cool and then serve with fresh salads or steamed vegetables.

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Key Lime Paleo Pie

IngredientsPie Crust

1 cup dried shredded coconut, unsweetened

1 cup raw walnuts

6 medjool dates, pitted

2 pinches of sea salt

Pie Filling

1 and 1/2 cups mashed avocado (~3 small)

3/4 cup fresh squeezed lime juice

1/2 cup coconut oil, melted

1/3 to 1/2 cup honey or pure maple syrup

zest from 1 lime

pinch of sea salt

Instructions1. Put pie crust ingredients into a food processor and blend until the mixture can be

pressed together and hold firm.

2. Use a pie pan, mini tart pans or a muffin pan (with saran wrap) and begin pressing

the pie crust mixture along the pan(s) and extend the crust above the surface of

the pan(s).

3. Place the molded pie crusts and pan(s) into the freezer for 30 minutes so that it

can firm up.

4. Next put the pie filling ingredients into a food processor and blend until smooth.

Taste it and adjust ingredients to your liking if needed.

5. Pour the pie filling mixture into the pie crust(s) and return to the freezer.

6. Can keep in freezer for weeks until ready to serve. Thaw in refrigerator.


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Pomegranate Steak

Ingredients 1 1/2 Lb Flank steak

1 Cup (divided) pomegranate juice

1/2 Cup olive oil

1 Tbsp balsamic vinegar

1 Tsp freshly grated ginger

2 Cloves of garlic, minced

1 Tbsp fresh thyme, chopped 1 Tsp sea salt

1/4 Tsp black pepper

Instructions1. Trim the steak of fat and lightly cut a crosshatch pattern on each side for

maximum absorption of the marinade.

2. Mix 1/2 cup pomegranate juice, olive oil, balsamic vinegar, ginger, garlic, thyme,

salt and pepper in a small bowl. Pour marinade in a large Ziplock bag with the

steak ensuring it is thoroughly coated. Refrigerate for at least 6 hours.

3. Remove steak from bag and save leftover marinade. Sear steak in a grill pan,

skillet, or grill on medium high heat, for roughly 3 to 4 minutes per side.

4. Place the seared steak on a cutting board, and let it rest for 5 minutes.

5. Slice the steak thinly against the grain of the meat (very important!).

6. As the steak is being prepared, bring the leftover marinade and additional 1/2 cup

of pomegranate juice to a boil in a small sauce pan until it reduces by half or the

sauce coats the back of a spoon (~10 minutes). Serve the sliced steak with the

pomegranate sauce on the side.


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Portabella Burgers

IngredientsHamburger Patties 2/3 lb. ground grass fed beef 1 tsp. onion powder 1 tsp. garlic powder

Portabella Mushrooms 4 large portabella mushrooms 1 Tbsp. coconut oil 1 tsp. balsamic vinegar Salt and pepper to taste

Caramelized Onions 1 large onion sliced/slivered 2 Tbsp. coconut oil 1 tsp. garlic powder 1 tsp. salt 1 Tbsp. honey 1 Tbsp. balsamic vinegar 1 tsp. black pepper

Bacon (optional)

Instructions1. In large bowl, mix ground beef with 1 tsp onion powder and 1 tsp garlic powder.

Let sit while preparing the rest of the burger.

2. Pre-heat oven to broil at 400 F.

3. Remove excess stem from the bottom of the mushroom.

4. Prepare a cooking tray with coconut oil. Place the mushrooms bottom side up on

the cooking tray and sprinkle balsamic vinegar, salt, and pepper.

5. Broil the mushrooms for 10-12 minutes.

6. As the portabellas broil heat a skillet to medium heat and add 2 Tbsp. coconut oil.

7. Chop onion into slivers and add to skillet. Stir and cook for 1 minute.

8. Season onions with garlic powder, salt, balsamic vinegar, black pepper, and

honey. Stir and continue cooking on medium heat. After 10 minutes set on low

heat and simmer as you prepare the rest of burger.

9. Separate the ground beef into 2 burger patties and place each upon 1 portabella.

10.Sprinkle the caramelized onions on top of each patty. Cover with other portabella.

11.Place on same broiling sheet as mushrooms and broil for 6-9 minutes at 400 F.

12.Prepare bacon in skillet or microwave and add as desired.


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Crispy Apple Chips

Ingredients 3-5 Apples ( Large - Honey Crisps or Granny Smith, etc.)

1/2 tbsp Cinnamon

1 tsp Ginger Powder

1/2 tsp Nutmeg

1/4 tsp Ground Cloves 1/4 cup Raw Honey

Juice of 1 Lemon

1/4 cup of Water

Instructions1. Preheat Oven to 225 F. Line 2 baking sheets with parchment paper2. In a medium bowl, stir the spices into honey

3. Add lemon juice and water after spices have been mixed

4. Thinly slice (horizontally) the apples 1 at a time without peeling or coring. A

mandolin slicer is recommended.

5. Place each slice of apple into the mixture and coat each side.

6. Place the coated apple slices on each parchment covered baking sheet. A single

large apple could take up several sheets. Slice additional apples to fill all sheets.7. Bake for roughly 1.5 hours.

8. Watch closely by the end. When the area around the core is brown its done.

9. Remove from oven and allow it to set. They will be soft at first and crisp up. Enjoy!

More paleo dessert/snack recipes athttp://paleodiet-cookbook.com/sweetscookbook/


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The following is our list of best downloadable paleo recipe guides and resources for use on your

tablet, smartphone or to print as many copies as you want.Some of the ebooks listed as sets

are actually bonuses included with the main book. You will need to click and visit the sellers

page to find out if these bonuses are available and if additional bonuses have been added.

The Paleo Recipe Book Set

This comprehensive paleo book set includes the following:

The Paleo Recipe BookContains beautiful photographs & over 370 Recipes!

Quick & Simple Paleo Meals30 additional, quick & simple recipes

Paleo Desserts15 additional paleo dessert recipes Herbs & Spices GuideLearn to bring out the paleo flavor explosion!

Paleo Meal PlanAn 8 Week meal plan using recipes from the book

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Paleo Power Lunch & Recipe Book Set + Videos

This comprehensive paleo book set includes the following:

Paleo Power Lunch: Easy, Filling & Delicious Workday Meal Strategies

Paleo Power Lunch: The Quick Reference Guide

Assembly RequiredEasy, no-cook meal recipes

Bowl in One MealsAsian-style one-bowl recipes using rice or riced cauliflower

or veggie noodles. Great for workout recovery meals.

Breakfast ScramblesBreakfast recipes with eggs, greens, meats and spices.

Cooler CompanionsTime-saving breakfast and snack recipes for on the go.

Stocking Up On SoupGuide to making your own paleo soup recipes.

8 how-to videosDemonstrates how to prepare paleo meals.



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Paleo Sweets Cookbook + More

This paleo book set includes the following:

Paleo Sweets82 Paleo Dessert Recipes!

Paleo Protein Bar Recipes15 Different Recipe Combinations

Homemade Dried Fruit GuideLearn to make your own dried fruit snacks


Robb Wolfs Paleo on a Budget Guide

This ebook is all about saving you time and money. Learn the best

places to find quality and affordable paleo foods. This guide is like

a full training course with links to videos and other resources that

will help you find where to buy paleo foods, stay within yourbudget, and prepare meals quickly! This is perfect for those who

think the paleo diet is too time-consuming or expensive!

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Paleo Diet Smoothies

This paleo book comes with the following:

Paleo Diet SmoothiesContains over 200 Recipes! Paleo Foods Chart

Printable Glycemic Index & Glycemic Loads Food Chart

Essential Nutrients and Their Sources

Best Protein Powder for the Paleo Diet

2 reports on alkalinizing foods and phytonutrients

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Take the Paleo Lifestyle all the way and live more like our ancient ancestors to further your fat

loss and fitness! Get fresh air, healthy sunshine and move your body! Even little things count!

Adding more physical activity into your everyday routines can have a huge impact!

If its not too far, ditch modern transportation! Walk/jog or ride a bike instead!

Avoid escalators and elevators! Take the stairs!

If you sit for work get up every hour and move! Set a timer if you must!

Drink plenty of water or healthy fluids without dyes, sugars or other unnatural additives.

Moving your body and being well hydrated are essential for blood circulation and other

body processes that increase fat loss and overall wellbeing.

Get plenty of consistent sleep. Try to go to bed and wake up at the same time each day.

Its bad to sit for long periods of time. Consider doing your work on acounter where you

can stand or walk/jogin place (oruse a treadmill/stationary bike)while you work on the

computer, read or fill out paperwork, etc. Just be careful!

Cut back on constant snacking or replace snacks with healthier foods like broccoli or

carrots. Even paleo snacks such as fruits and nuts should not be eaten too frequently.

Consider actually growing, gathering or hunting/fishing for some of your own food!

Find any physical activity that you enjoy and can pursue regularly and stick to it!

Try interval training exercises. These entail short periods of intense physical effort

followed by short breaks repeated throughout the exercise. Lookup tabatas, fartleks and

burpees online for a few ideas. These are intense, use good judgment.

Many Paleo Dieters join CrossFit Gyms for their focus on total body compound exercises

and interval training. This combined with competition and camaraderie can provide thesupport and accountability you need to reach your fitness goals!

If the gym isnt your thing try one of theseexcellent HOME exercise programs below:

Insanity 60 Day Workout Program

P90X 90 Day Workout Program

ChaLEAN Extreme Workout Program

RushFit 60 Day Workout Program
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Documents

Paleo Prep Guide