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featuring a cereal product (bagel, sweet roll, buttered bread, packaged cereal with milk, oatmeal), coffee or fruit juice, and a piece of fruit. The other common option is the high-fat, “stick to your ribs” breakfast—bacon, sausage, ham, eggs, omelets, hash-brown potatoes, and occasionally steak or pork chops.

Salmon steak and chicken breast aren’t on very many breakfast menus. And yet studies indicate that for Paleolithic people, the morning meal was high in protein, was low in carbohydrates and fat, and probably contained “leftovers” from the animal that was killed the day before. A common breakfast on the Paleo Diet, then, might be a cold salmon steak or cold crab (left over from last night’s supper) and half a cantaloupe. So go ahead—try fish or meat first thing in the morning. You’ll soon find yourself looking trimmer and feeling fitter right at the start of the day.

What to Eat?

Here are the specifics of the Paleo Diet. We’ll start with domestic meats. Eat as much as you want for breakfast, lunch, and dinner. Cook the meats simply, without too much added fat—broiling, baking, roasting, sautéing, or browning, then pouring off excess liquid fat, or stir-frying over high heat with a little olive oil (but never deep-fat frying).

Lean Meats

Lean beef (trimmed of visible fat)

• Flank steak

• Top sirloin steak

• Extra-lean hamburger (no more than 7 percent 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 breast

Eggs (limit to six to twelve 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”

Next, more exotic fare. You may hunt your own or buy locally or via mail order. For a list of exotic-meat suppliers, see chapter 8.

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

Fruits and Vegetables

It’s not easy to get 50 percent of your daily calories from fruits and vegetables because of the high bulk and low caloric density of fruits and salad vegetables. On an average 2,200-calorie diet, you’d have to eat more than 5 pounds of fruits and vegetables a day. Most people are simply unwilling or physiologically unable to consume this much plant food; there is a limit to how much fiber the human gut can hold. However, some plant foods, such as avocados, nuts, seeds, and olive oil, are rich in healthful fats. Eating these in moderate amounts will help you get the calories you need for a balanced diet.

Unless you are severely overweight or obese, you should not worry about how many fresh fruits you eat on the Paleo Diet. Only people with signs and symptoms of metabolic syndrome need to limit consumption of fresh fruits. High-sugar fruits like grapes, bananas, cherries, and mangos should be limited for obese patients or those with signs and symptoms of metabolic syndrome. Low-sugar fruits like berries and melons represent no problems. Check out