The Paleo diet is meant to mimic what our hunter-gatherer ancestors ate. But what foods should you eat to follow this diet and what foods do you want to avoid? The diet may lead to weight loss in the short term, as well as lower blood pressure, controlled blood sugar, and other possible benefits.
The aim of this approach is to eat like our Paleolithic ancestors, who reportedly didn’t have farms that provided food groups like grains and most dairy (though the grains claim is disputed) — and didn’t have access to modern-day packaged, processed foods.
What to eat –
In short, if your ancestors could hunt or gather it, it is allowed on the Paleo diet. This includes:
Grass-fed meat: choosing grass-fed is healthier for you, the environment and closer to what our ancestors ate.
Meat & Seafood
Most meat and seafood fits on a Paleo diet. Meat is a source of lean protein, and protein is the building block of all cells and tissues. Protein also helps keep you full. Watch out for pre-marinated and cured meats that may contain added sugar. Common meat and seafood choices include:
List of Meat & Seafood to have –
Chicken
Beef
Salmon
Tuna
Pork
Bacon
Cod
Turkey
Fruits & Vegetables
There is little argument over the health benefits of fruits and vegetables. They are chock-full of vitamins, minerals, fiber and antioxidants. The only caveat for Paleo dieters is that some vegetables are starchy (e.g., potatoes) and some fruits are higher in sugar (e.g., bananas). So, if you are trying to lose weight or watch your blood sugar levels, eat these in moderation. In fact, potatoes are banned from some strict versions of the diet.
Many Paleo followers wonder if bananas are Paleo, because of their higher sugar content. They are considered Paleo. One medium banana has 100 calories, 3 grams of fiber and 25 grams of carbohydrate. Bananas are a good source of potassium and they are an unprocessed, whole food.
The key to remember with eating Paleo is that you want your diet to contain unprocessed, whole foods so fruits and vegetables should make up a bulk of your diet. Frozen vegetables without added sauce, are also allowed on a Paleo diet.
Examples of produce to eat on a Paleo diet:
List of Vegetables to have –
Cauliflower
Broccoli
Brussels sprouts
Sweet potatoes
Butternut squash
Cabbage
Spinach
List of Fruits to have –
Apples
Berries: including blackberries, blueberries and strawberries
Melon
Grapes
Bananas
Citrus fruits
Peaches
Plums
Eggs
Eggs are allowed because they are high in protein, B vitamins, minerals and antioxidants. They are also affordable and easy to prepare. Buy “organic” and “cage-free” eggs for a higher omega-3 content than eggs from chickens raised in cages.
Nuts & Seeds
Nuts and seeds are full of healthy fats, fiber and protein. Plus, they were foraged in prehistoric times, so you can load up your cart with them. Keep in mind that peanuts are not considered paleo because they are technically legumes (see our picks for the 6 healthiest nuts to eat).
List of Nuts & Seeds to have –
Almonds
Cashews
Pistachios
Walnuts
Macadamia nuts
Pecans
Hazelnuts
Pine nuts
Brazil nuts
Pumpkin seeds (pepitas)
Chia seeds
Sunflower seeds
Flax seeds
Healthy Oils
Oils are trickier. Loren Cordain, Ph.D., founder of The Paleo Diet Movement, breaks down which oils are healthy on the Paleo diet: olive, walnut, flaxseed, macadamia, avocado and coconut oils are all allowed because they were gathered directly from the plant. While our hunter-gatherer ancestors probably did not consume flaxseed oil, it is allowed because of its content of high alpha-linolenic acid (ALA), a type of heart-healthy, anti-inflammatory omega-3 fatty acid.
List of Oils you can use –
Olive oil
Walnut oil
Flaxseed oil
Macadamia oil
Avocado oil
Coconut oil
Foods You Should Avoid on the Paleo Diet
Legumes
Legumes are members of a large family of plants that have a seed or pod. This category includes all beans, peas, lentils, tofu and other soy foods, and peanuts. This also includes peanut butter and soy sauce. Legumes are not allowed on Paleo because of their high content of lectins and phytic acid. Similar to grains, this is a point of controversy in the scientific community. In fact, lots of research supports eating legumes as part of a healthy diet because they are low in fat and high in fiber, protein and iron.
Processed Foods
Processed foods are full of the rest of the no-no’s on the Paleo diet: refined sugars, salt, refined vegetable oils and artificial sweeteners. Our ancestors didn’t eat these foods. Plus, there is little argument in the scientific community that refined sugars and excess salt contribute to obesity, high blood pressure and heart disease.
Foods You Can Sometimes Eat on the Paleo Diet –
Dairy
A strict Paleo diet does not allow dairy products because hunter-gatherers did not milk cows. This includes milk, butter, yogurt, sour cream, and cheese. However, some Paleo dieters say dairy is OK, especially if it is grass-fed because grass-fed butter, for example, has more omega-3s. Fermented dairy products like kefir are also OK for some Paleo eaters because they have a lower content of lactose and casein, the two concerns Paleo dieters have with dairy. If you prefer to avoid dairy on the Paleo diet, you can substitute non-dairy products made with coconut milk, almond milk, and cashew milk.
Starchy Vegetables & High-Sugar Fruits
This is a gray area. Sugary fruits and starchy vegetables (potatoes, squash, beets) can spike your blood sugar more than berries and spinach. That’s why these are OK in moderation and are best to minimize if you are trying to lose weight, according to paleo experts.
Alcohol
Alcohol is a no-no if you are strict Paleo. Beer is made from grains, and liquor also contains traces of gluten. But, good news for cider-lovers: most hard ciders are gluten-free, so they are allowed. Check the label to be sure. Red wine is more accepted in the Paleo community because it contains the antioxidant resveratrol, but sorry chardonnay lovers, white wine is technically not allowed.
Diet meal plan –
Breakfast: Eggs and spinach with raspberries on the side.
Snack: Pumpkin seeds and dried apricots.
Lunch: Spaghetti squash with shrimp.
Afternoon snack: Banana with almond butter.
Dinner: Chicken with sweet potatoes and vegetables.
If you’re interested in the Paleo diet plan but don’t think you want to be so strict, you don’t have to be all-or-nothing with your approach. Consider adopting some eating patterns from Paleo and skipping the ones that don’t work for you.