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Usage Notes

• Protein, carbohydrate, fat (measured in grams) and calories are calculated per 100g of food.
• This fat, carb and protein content of foods database contains approximately 7,000 most common food items.
• Click on column header to sort foods by name or by protein, carb, fat, or calories.
• Top pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
• Other pie charts show relative content of vitamins and minerals in a food (its "nutrient density").

Robb Wolf's Paleo Solution Diet

This website provides a convenient searchable and sortable food database for you to select the optimal foods according the the principles described in Robb Wolf's The Paleo Solution Diet.

How to Select Foods for the Paleo Solution Diet

Wolf proposes a Food Matrix concept for your 30-day meal plan. You can use our food finder above to select 15 Meats, 15 Veggies, 5 Fats and assorted herbs and spices. For your daily menus, mix and match these foods.

• Focus more on vegetables than fruits if your goal is significant fat loss.
• There are no essential carbs. Use the Carb column in our food database above to choose foods according to carb content.
• Choose shellfish and smaller, shorter-lived fish that tend to accumulate fewer toxins.
• For meat and poultry: use the Fat column in our food finder database to select the leaner cuts of meat.
• Olive oils and coconut oil are good fats.
• In particular, click on the Chart button to see a food item's vitamin and mineral contents. Choose foods with high concentration of vitamins and minerals.

Supplements in Paleo Solution Diet

Wolf recommends the following supplements:

• Vitamin D, the most important supplement: Vitamin D Resources
• Fish oil, comparable to vitamin D in paleo diet: Fish Oil Resources
• Magnesium, in particular, magnesium citrate: Magnesium Resources
  If you prefer to acquire magnesium through foods, we have an online magnesium content of foods database.
• Digestive enzymes: Digestive Enzyme Resources
• Probiotics: Probiotics Resources

The Nutrition Misconceptions according to the Paleo Solution Diet

Robb Wolf lists 3 major nutrition misconceptions (p. 216):

• Grains and dairy foods are especially nutritious.
• Without grains, dairy and legumes in diet, there will be nutritional deficiency.
• Dietary fiber exists only in legumes and grains.

We provide the nutrional summaries above and our food database to help you pick out the best foods for Paleo Solution diet. For additional information regarding the Paleo Solution diet, please refer to Robb Wolf's books .

Low-Fat Meat and Poultry Foods for Paleo Solution Diet

List of 100 poultry and meat food items lowest in fat. Fat content is in grams and measured per 100 grams of food weight.

Low-Fat Meat and Poultry for Paleo Diet

Fat

Emu, outside drum, raw

0.5

Turkey, fryer-roasters, light meat, meat only, raw

0.5

Turkey, fryer-roasters, breast, meat only, raw

0.7

Game meat, moose, raw

0.7

Turkey, fryer-roasters, breast, meat only, cooked, roasted

0.7

Emu, flat fillet, raw

0.7

Emu, fan fillet, raw

0.8

Game meat, moose, cooked, roasted

1.0

Turkey, fryer-roasters, wing, meat only, raw

1.1

Turkey, fryer-roasters, light meat, meat only, cooked, roasted

1.2

Game meat, buffalo, water, raw

1.4

Game meat, elk, raw

1.5

Emu, inside drum, raw

1.5

Turkey, all classes, light meat, raw

1.6

Turkey, young tom, light meat, meat only, raw

1.6

Turkey, fryer-roasters, meat only, raw

1.6

Chicken, roasting, light meat, meat only, raw

1.6

Emu, full rump, raw

1.6

Chicken, broilers or fryers, light meat, meat only, raw

1.7

Turkey, young hen, light meat, meat only, raw

1.7

Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw

1.7

Ostrich, inside leg, raw

1.7

Veal, leg (top round), separable lean only, raw

1.8

Game meat, buffalo, water, cooked, roasted

1.8

Game meat, bison, separable lean only, raw

1.8

Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated

1.9

Game meat, elk, cooked, roasted

1.9

Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled

1.9

Ostrich, inside leg, cooked

1.9

Low-Fat Meat and Poultry for Paleo Diet

Fat

Beef, cured, dried

1.9

Ground Turkey, fat free, raw

2.0

Ostrich, outside leg, raw

2.0

Emu, inside drums, cooked, broiled

2.0

Game meat, antelope, raw

2.0

Chicken, gizzard, all classes, raw

2.1

Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw

2.1

Game meat, bison, shoulder clod, separable lean only, trimmed to 0" fat, raw

2.1

Veal, shoulder, arm, separable lean only, raw

2.2

Pork, fresh, loin, tenderloin, separable lean only, raw

2.2

Veal, variety meats and by-products, spleen, raw

2.2

Turkey roast, boneless, frozen, seasoned, light and dark meat, raw

2.2

Ostrich, outside strip, raw

2.2

Pork, cured, ham -- water added, slice, bone-in, separable lean only, unheated

2.3

Ostrich, tip trimmed, raw

2.3

Veal, variety meats and by-products, lungs, raw

2.3

Emu, fan fillet, cooked, broiled

2.3

Goat, raw

2.3

Game meat, rabbit, wild, raw

2.3

Game meat, deer, tenderloin, separable lean only, 0.5-1 lb roast, cooked, broiled

2.4

Turkey, fryer-roasters, leg, meat only, raw

2.4

Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled

2.4

Game meat, bison, ribeye, separable lean only, trimmed to 0" fat, raw

2.4

Game meat, bison, top sirloin, separable lean only, trimmed to 0" fat, raw

2.4

Ostrich, round, raw

2.4

Game meat, deer, raw

2.4

Game meat, bison, separable lean only, cooked, roasted

2.4

Game meat, bison, top round, separable lean only, 1" steak, raw

2.4

Guinea hen, meat only, raw

2.5

Ground turkey, fat free, patties, broiled

2.5

Beef, variety meats and by-products, lungs, raw

2.5

Low-Fat Meat and Poultry for Paleo Diet

Fat

Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin,

2.5

Veal, cubed for stew (leg and shoulder), separable lean only, raw

2.5

Pork, fresh, enhanced, loin, top loin (chops), boneless, separable lean only, raw

2.5

Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised

2.6

Ostrich, tip trimmed, cooked

2.6

Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw

2.6

Veal, sirloin, separable lean only, raw

2.6

Chicken, broilers or fryers, breast, meat only, raw

2.6

Pork, fresh, variety meats and by-products, spleen, raw

2.6

Lamb, variety meats and by-products, lungs, raw

2.6

Turkey and gravy, frozen

2.6

Turkey, fryer-roasters, meat only, cooked, roasted

2.6

Veal, variety meats and by-products, lungs, cooked, braised

2.6

Game meat, elk, round, separable lean only, cooked, broiled

2.6

Ostrich, fan, raw

2.7

Turkey, fryer-roasters, breast, meat and skin, raw

2.7

Game meat, antelope, cooked, roasted

2.7

Turkey, fryer-roasters, dark meat, meat only, raw

2.7

Emu, full rump, cooked, broiled

2.7

Chicken, gizzard, all classes, cooked, simmered

2.7

Beef, grass-fed, strip steaks, lean only, raw

2.7

Chicken, roasting, meat only, raw

2.7

Turkey, young tom, meat only, raw

2.7

Ground turkey, fat free, pan-broiled crumbles

2.7

Pork, fresh, variety meats and by-products, lungs, raw

2.7

Chicken, broilers or fryers, breast, skinless, boneless, meat only, enhanced, raw

2.7

Veal, shank (fore and hind), separable lean only, raw

2.8

Turkey, all classes, meat only, raw

2.9

Ostrich, inside strip, raw

2.9

Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated

2.9

Veal, composite of trimmed retail cuts, separable lean only, raw

2.9

Low-Fat Meat and Poultry for Paleo Diet

Fat

Veal, variety meats and by-products, spleen, cooked, braised

2.9

Turkey, young tom, light meat, meat only, cooked, roasted

2.9

Pork, cured, ham, rump, bone-in, separable lean only, unheated

2.9

Pork, fresh, leg (ham), rump half, separable lean only, raw

2.9

Pork, fresh, leg (ham), shank half, separable lean only, raw

3.0

Ostrich, top loin, raw

3.0

Lamb, variety meats and by-products, kidneys, raw

3.0

Quail, breast, meat only, raw

3.0

Veal, shoulder, whole (arm and blade), separable lean only, raw

3.0

Beef, variety meats and by-products, spleen, raw

3.0

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