The Maltese CrossFit PALEO CHALLENGE food list:
Encouraged Foods: (0 points)
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
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 liver, 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
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
Vegetables:
Artichoke
Asparagus
Beet greens
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Dandelion
Eggplant
Endive
Green onion
Kale
Kohlrab
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: (20 points per serving over the recommended amount)
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:
Tea
Coffee
Alcohol:
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: (50 points per serving)
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
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.)
Sweet potatoes
Tapioca pudding
Yams
Salt-Containing Foods:
Almost all commercial salad dressings and condiments
Bacon
Cheese
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•
Hamburger > 7% fat
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
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.)
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
