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Fruit, Vegetable & Lean Meat Diet

by
author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Fruit, Vegetable & Lean Meat Diet
Fruit, Vegetable & Lean Meat Diet Photo Credit beti gorse/iStock/Getty Images

A diet consisting of lean protein, fresh fruits and vegetables mimics the diets of our ancient ancestors and, proponents believe, best suits our genetics and digestion. Such a diet, embodied in the Paleo Diet Plan, can be very healthy, but challenging to stick to because it is so restrictive. The high protein content keeps you sated and you acquire tons of fiber and nutrients through fresh raw produce. The diet puts no limits on the amounts of fruit, vegetables and lean meat you may eat--but it does forbid the intake of any food that does not fall into those categories.

Step 1

Fruit, Vegetable & Lean Meat Diet
Unlimited seafood and lean meat. Photo Credit karelnoppe/iStock/Getty Images

Eat unlimited amounts of lean cuts of meat. Focus on seafood, skinless white meat poultry, pork tenderloin, flank steak, bison and wild game. Trim away all visible fat.

Step 2

Fruit, Vegetable & Lean Meat Diet
Eat liberal amounts of fresh fruits and vegetables. Photo Credit LuminaStock/iStock/Getty Images

Eat liberal amounts of fresh fruits and vegetables. Do not limit your intake of these items. Eat much of your produce raw to maximize nutritional value and fiber. Go for high-volume, low-calorie vegetables like lettuce, broccoli, cabbage and cauliflower.

Step 3

Fruit, Vegetable & Lean Meat Diet
Make natural, plant-based oils the basis of all fats in your diet. Photo Credit InĂ¡cio Pires/Hemera/Getty Images

Substitute healthy oils for butter, margarine and shortening. Use olive oil, flaxseed, nut oils and avocado oil to help decrease your intake of saturated fat. Make these natural, plant-based oils the basis of all fats in your diet.

Step 4

Avoid foods that would not have been available to people in hunting and gathering times--this includes peanut butter, pasta or any other products containing flour. Forgo all grains, legumes (beans, peas and soy), dairy, refined sugar, starchy vegetables and coffee because these were not available to humans prior to the introduction of agriculture.

Step 5

Fruit, Vegetable & Lean Meat Diet
Do not eat baked goods, pickled foods or vinegar Photo Credit marrakeshh/iStock/Getty Images

Stay away from yeast and salt. Do not eat baked goods, pickled foods, vinegar or food products that have gone through fermentation because these foods are not as quality of a source of fiber and B Vitamins as are fruits and vegetables. Season food with powdered garlic or onion, citrus juices, pepper, cayenne and chili powder or other natural spices which enhance health and do not cause bloating as does salt.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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