The Basics

Published on February 12th, 2014 | by Grinds4Gamers


The Basics: Part Six

Putting It All Together:

If you’ve made it this far in our quest, BIG congrats. Some of this material can be boring and the challenge of applying it to your own life can seem daunting. So let’s tie this all together my friends.

What should your plate really look like? Imagine your plate has been cut into quarters. One quarter of your plate should include lean meats from the sources we discussed above, one-half of your plate should be filled with complex carbohydrate in the form of vegetables. The final quarter of your plate should be filled with a mix of good fat sources (avocado, nuts, olives, seeds, olive and or coconut oils) and fruits. Take a look at the graphic below, just remember to include fats in the red quarter.


Is it really that simple? Yes, it is. But what if you are a small female as opposed to a beefy male? Is it still the same amounts? For the most part, yes. The quarter-plate method is simply a ratio. If you are a small female and you eat less, just remember to use a bit smaller plate. The key is to play around with the quantity and find what works for YOU. A serving is roughly the size of your own palm. The goal of this lifestyle change is to replace the quality of the food you are eating, not the quantity. One thing about the paleolithic lifestyle, I NEVER GO HUNGRY. If you are hungry, then eat. Just eat the right foods!

What should you NOT eat?  Here’s the list.  Armor up, it’s gonna hurt.

Dairy Foods:
All processed foods
Non-Grass Fed Butter
Cream Cheese
Nonfat dairy
Skim milk
Dairy spreads
Powdered Milk
Frozen yogurt
Ice Milk
Lowfat Milk
Ice cream
Whole milk
Cereal Grains
Barley (barley soup, barley bread & all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, cornstarch, corn syrup)
Millet Oats (steel cut oats, rolled oats & all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, rice flour & all processed foods made with rice)
Rye (rye bread, rye crackers, & all processed foods made with rye)
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, & all
processed foods made with wheat or wheat flour)
Wild rice
Cereal Grainlike Seeds
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)
Blackeyed peas
Sugar snap peas
Peanut butter (peanuts are not nuts, they are legumes)
Soybeans & all soybean products, including tofu

Thank you for following me on this journey! I will make myself available to you to answer questions anytime! Hit me up via my email address at or via the link to my profile on this article. I sincerely hope I’ve sold you on the concept of eating clean. I am a living testament to the truth behind this message! I have never felt better in my life. I feel leaner and stronger than I ever have, even better than I felt when I was playing football in high school. Try it for yourself, I guarantee that if you stick with it, you WILL watch a transformation.

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About the Author

Kash is the creator of Grinds 4 Gamers and the Founder of MOG Nation Gaming & a Co-Host on the Wildcast Podcast. I'm a busy & humble public servant, daddy, hubby, game geek, Crossfit Coach and self-proclaimed Paleo chef. Need help with min-maxing your life? Hit me up at

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