The Complete List of Paleo Diet Foods: What to Eat & What to Avoid

Are you considering following the paleo diet but unsure of what foods are allowed? Look no further! We have compiled a comprehensive list of Paleo Diet foods to help you navigate this popular eating plan with ease.

What Is the Paleo Diet?

The Paleo Diet, also known as the Stone Age diet, caveman diet, or hunter-gatherer diet, is a way of eating that mimics our ancestors’ diets during the Paleolithic era. The fundamental principle behind the Paleo Diet is the belief that our bodies are genetically adapted to a diet similar to that of our hunter-gatherer ancestors and that modern farming and processed foods have contributed to the rise of chronic diseases.

The Paleo Diet focuses on consuming foods that would have been available during the Paleolithic era. This includes a wide range of vegetables and fruits, lean meats, nuts, seeds, and healthy oils such as coconut oil and olive oil. These foods are believed to provide essential nutrients, antioxidants, and fibre that support overall health and well-being.

On the other hand, the Paleo Diet prohibits certain food groups, including grains, legumes, dairy products, refined sugars, and artificial sweeteners. These foods are considered to have negative effects on our health, as they can contribute to inflammation, blood sugar imbalances, and digestive issues.

By following a Paleo Diet, individuals aim to emphasise unprocessed, nutrient-dense foods that are free from refined vegetable oils, artificial additives, and preservatives. This approach promotes a balanced diet that is rich in healthy fats, protein, and plant-based foods, which may offer numerous health benefits, including weight loss, improved heart health, and better blood pressure control.

In conclusion, the Paleo Diet revolves around consuming a variety of unprocessed foods that were available to our ancestors. By excluding grains, legumes, dairy products, refined sugars, and artificial sweeteners, individuals following the Paleo Diet aim to optimise their health and reduce the risk of chronic diseases associated with the modern Western diet.

List of Paleo Diet Foods You Can Eat

The Paleo Diet encourages a focus on unprocessed, nutrient-dense foods, which includes a wide variety of vegetables and fruits, lean meats, nuts, seeds, and healthy oils. By incorporating these foods into your diet, you can enjoy the numerous health benefits associated with the Paleo lifestyle. Here is a list of foods that are allowed on the Paleo Diet.

Fruits & Vegetables

Fruits and vegetables play a crucial role in the Paleo Diet, providing essential nutrients, fibre, and a myriad of health benefits. While some fruits and vegetables may contain higher levels of starch or sugar, they are still permitted in moderation as part of a balanced Paleo eating plan.

When selecting fruits and vegetables for the Paleo Diet, it’s recommended to prioritise non-starchy options. These include leafy greens such as kale, spinach, and Swiss chard, as well as colourful veggies like bell peppers, broccoli, and cauliflower. These nutrient-dense options provide an excellent source of vitamins, minerals, and antioxidants.

While higher in sugar compared to non-starchy vegetables, fruits should still be enjoyed in moderation. Opt for lower-sugar fruits like berries, apples, pears, and citrus fruits to satisfy your sweet cravings. Berries, in particular, are rich in antioxidants, while apples and pears provide dietary fibre for improved digestion.

Including a variety of fruits and vegetables in your Paleo Diet ensures a diverse range of nutrients, aids in maintaining a balanced diet, and supports overall health and well-being. Remember, it’s all about finding the right balance and enjoying these natural foods in moderation while reaping their numerous benefits.

Eggs

Eggs, a staple in many diets, are also a great choice for those following the Paleo Diet. This versatile food can be prepared in numerous ways, making it a convenient and nutritious option.

Eggs are not only high in protein but also contain healthy fats, which are vital for optimal functioning of the body. They are also rich in essential vitamins such as vitamin A, vitamin D, and B vitamins, including vitamin B12. Additionally, eggs are an excellent source of choline, a nutrient important for brain health and development.

When selecting eggs for your Paleo Diet, it is recommended to choose pastured eggs. These eggs come from hens that are free to roam and eat a natural diet, resulting in higher nutrient content. Pastured eggs have been found to have more omega-3 fatty acids, vitamin D, and vitamin E compared to eggs from conventional farming methods.

Whether enjoyed for breakfast, lunch, or dinner, eggs are a versatile and delicious addition to any paleo-friendly dish.

Nuts & Seeds

Nuts and seeds are highly beneficial for individuals following the Paleo Diet. They offer a delicious way to add healthy fats, fibre, and protein into meals and snacks. Here are some types of nuts and seeds that are allowed on the Paleo Diet:

1. Almonds: Almonds are a versatile nut that can be enjoyed as a snack or used in various recipes. They are packed with nutrients such as vitamin E, magnesium, and antioxidants.

2. Cashews: Cashews are a creamy and satisfying nut that can be enjoyed roasted or used to make dairy-free alternatives like cashew milk or cashew cheese. They are a good source of healthy fats and minerals like copper and zinc.

3. Walnuts: Walnuts are known for their distinct flavour and shape. They are rich in omega-3 fatty acids, which contribute to heart health. Walnuts also contain antioxidants and vitamin E.

4. Macadamia nuts: Macadamia nuts have a buttery flavour and are a great source of monounsaturated fats. They are low in carbohydrates and high in fibre, making them suitable for those following a low-carb Paleo Diet.

5. Pumpkin seeds: Pumpkin seeds are packed with nutrients such as magnesium, iron, zinc, and protein. They can be enjoyed as a snack, added to salads or baked goods, or even used as a topping for soups.

By incorporating these nuts and seeds into your Paleo Diet, you can reap their health benefits and enjoy a variety of flavours and textures. Remember to choose unsalted and unroasted versions to avoid added oils and refined sugars.

Healthy Oils

Healthy oils play a crucial role in the Paleo Diet, providing essential nutrients and energy needed for optimal health. Unlike refined vegetable oils, which are excluded from the Paleo Diet, healthy oils are derived directly from plants and offer a range of health benefits.

Olive oil, a staple in the Mediterranean diet, is highly recommended in the Paleo Diet due to its numerous health benefits. It is rich in monounsaturated fats and contains powerful antioxidants that support heart health. Walnut oil, derived from walnuts, is another excellent option. It is packed with omega-3 fatty acids, which contribute to brain function and cardiovascular health.

Flaxseed oil is also a popular choice in the Paleo Diet. It is an abundant source of omega-3 fatty acids and offers anti-inflammatory properties. It can be used in dressings, smoothies, or added to cooked dishes for a nutritional boost.

Macadamia oil is another healthy oil that is suitable for the Paleo Diet. It is rich in monounsaturated fats, low in omega-6 fatty acids, and has a high smoke point, making it ideal for cooking.

Avocado oil is increasingly popular in the Paleo community. It is high in monounsaturated fats, antioxidants, and vitamin E. It can be used for sautéing, roasting, or as a dressing for salads.

Incorporating these healthy oils into your Paleo Diet not only adds flavour to your meals but also provides essential nutrients, including heart-healthy omega-3 fatty acids. Enjoy the benefits of these oils while following the principles of the Paleo Diet for a well-rounded and nutritious eating plan.

Poultry & Other Meats

Poultry, a key food group in the Paleo Diet, offers a rich source of protein and essential nutrients. While chicken and turkey are popular choices, the Paleo Diet allows for the inclusion of other options like quail, goose, and even ostrich. These lean meats not only provide a satisfying protein boost but are also packed with vitamins and minerals necessary for optimal health.

By incorporating a variety of poultry into your Paleo Diet, you can ensure a well-rounded intake of protein and essential nutrients. These healthy animal-based options align with the principles of the Paleo Diet, which emphasises unprocessed, natural foods. Remember to source your poultry responsibly to reap the maximum health benefits while also supporting sustainable practices. Other meats, such as beef and lamb, are also acceptable on the Paleo Diet, but eating poultry is particularly encouraged.

Herbs and Spices

When following the Paleo Diet, incorporating herbs and spices into your meals is an excellent way to add a burst of flavour and enhance the taste of dishes. Not only do these paleo-friendly herbs and spices make your food more enjoyable, but they also come with a range of health benefits, including anti-inflammatory properties.

Here is a list of paleo-friendly herbs and spices that you can incorporate into your diet:

1. Turmeric: Known for its vibrant yellow colour, turmeric contains curcumin, which has powerful anti-inflammatory properties and may help alleviate symptoms of inflammation-related conditions.

2. Cinnamon: Besides adding warmth and sweetness to dishes, cinnamon has been shown to help regulate blood sugar levels and improve insulin sensitivity.

3. Ginger: With its zesty and refreshing flavour, ginger possesses anti-inflammatory and digestive properties, making it a valuable spice for those following a Paleo Diet.

4. Garlic: This pungent herb not only adds a savoury flavour to dishes but also has antimicrobial and immune-boosting properties.

5. Rosemary: Known for its distinct pine-like fragrance, rosemary is rich in antioxidants and may help improve digestion and enhance memory.

6. Basil: A staple in Mediterranean cuisine, basil adds a fresh and aromatic touch to meals while providing antioxidants and anti-inflammatory benefits.

7. Oregano: With its robust flavour, oregano is a versatile herb that contains compounds with antimicrobial properties.

Fish (Wild-Caught Preferred)

When following the Paleo Diet, fish and seafood are excellent sources of nutrients and are highly encouraged. Specifically, wild-caught fish is preferred due to its exceptional nutritional value and sustainability.

Compared to farm-raised fish, wild-caught fish tends to be higher in omega-3 fatty acids, which are known for their heart-healthy benefits. These fatty acids help reduce inflammation, support brain health, and contribute to overall well-being. Additionally, wild-caught fish typically have lower levels of unhealthy fats, such as saturated and trans fats, making them a healthier choice.

Sustainability is another key factor to consider when choosing fish. Wild-caught fish are sourced from their natural habitats, allowing for a more balanced ecosystem and the preservation of fish populations. In contrast, farm-raised fish are often associated with environmental concerns such as pollution and disease outbreaks.

Contaminants are a potential concern when consuming fish. However, wild-caught fish generally have lower levels of contaminants compared to farm-raised fish. Pollution and toxins may accumulate in farm-raised fish due to their controlled environment and feed. Therefore, prioritising wild-caught fish minimises exposure to potentially harmful substances.

As with any dietary choice, it is important to consider your budget and the environmental impact when selecting fish. Some wild-caught options may be more expensive, but there are also more affordable choices available that still align with the principles of the Paleo Diet.

List of Foods to Avoid on the Paleo Diet

When following the Paleo Diet, there are specific foods that should be avoided due to their non-compliance with the principles of this dietary approach. By understanding which foods to avoid, individuals can better adhere to the Paleo Diet guidelines and optimise their health and well-being. 

Grains

Grains play a significant role in the Western diet, but on the Paleo Diet, they are to be avoided. This is because grains such as quinoa, rice, oats, wheat, and corn were not part of the traditional caveman diet. 

In addition to the commonly known grains, other grain-based products like pasta, bread, crackers, barley, and cereal grains must also be eliminated. These items contain gluten, which can cause digestive issues in some individuals. Moreover, grains are typically high in carbohydrates, which can lead to spikes in blood sugar levels and contribute to weight gain if consumed in excess.

By omitting grains from your diet, you may experience several health benefits, such as weight loss, improved heart health, and reduced risk of chronic diseases such as heart disease and diabetes. Furthermore, by avoiding grains, you also reduce your consumption of phytic acid, a compound that can hinder the absorption of certain minerals in the body.

Legumes

Legumes are not considered compatible with the Paleo Diet due to their high content of anti-nutrients, including phytic acid and lectins. These compounds can hinder the absorption of important minerals in the body and cause digestive issues.

Legumes encompass a wide range of foods, including beans (such as kidney beans, black beans, and pinto beans), lentils, peanuts, chickpeas, and soybeans. Despite their many potential health benefits, legumes are excluded from the Paleo Diet due to their anti-nutrient content.

Phytic acid, for instance, can bind to minerals like zinc, magnesium, and calcium, preventing their absorption. Lectins are a type of protein found in legumes that can interfere with the gut lining and potentially contribute to inflammation.

It’s important to note that individual responses to legumes can vary, and some people may tolerate them well. As with any dietary approach, it’s crucial to listen to your body and make choices that best suit your individual needs and preferences.

Processed Foods

Processed foods are a major no-no on the Paleo Diet. These foods undergo extensive processing that strips them of their natural nutrients and introduces harmful additives and preservatives. Refined sugars, such as those found in candies, sodas, and baked goods, are a prime example of processed foods that should be avoided. These sugars are quickly absorbed into the bloodstream, leading to blood sugar spikes, weight gain, and increased risk of obesity.

Artificial sweeteners, like aspartame and sucralose, are another processed food ingredient that should be eliminated from the Paleo Diet. Although these sweeteners are low in calories, they can disrupt the body’s natural ability to regulate blood sugar levels, potentially contributing to insulin resistance and weight gain. Furthermore, they have been linked to adverse health effects and should be used sparingly, if at all.

Refined vegetable oils, such as soybean oil and corn oil, are commonly used in processed foods for frying and as a preservative. These oils are high in omega-6 fatty acids, which can promote inflammation in the body when consumed in excessive amounts. Inflammation is a major risk factor for chronic health conditions such as high blood pressure and heart disease.

Lastly, canned meats are processed foods that should be avoided on the Paleo Diet. These meats often contain additives like sodium nitrate and sodium phosphate, which can have detrimental effects on heart health. Additionally, the high levels of sodium found in canned meats can contribute to high blood pressure.

By eliminating processed foods from your diet, you can support a healthier lifestyle and reduce the risk of obesity, high blood pressure, and heart disease. Opting for whole, unprocessed foods will provide your body with the nutrients it needs to thrive on a Paleo Diet.

Dairy

Dairy products play a significant role in many people’s diets, but they are not typically consumed on the Paleo Diet. However, some variations of the Paleo Diet do allow certain types of dairy in moderation. This includes cow’s milk, goat’s milk, and sheep’s milk, as well as products made from these milks such as cheese, cottage cheese, cream, butter, ice cream, and yogurt.

While dairy products have certain nutritional benefits, they are generally excluded from the Paleo Diet due to their potential to cause inflammation and digestive issues. Dairy contains lactose, which is a type of sugar that can be difficult for some individuals to digest, leading to bloating, gas, and discomfort.

For those who choose to include dairy in their Paleo Diet, it is important to select high-quality, organic, and grass-fed options. These options are generally considered healthier and less likely to contain hormones or antibiotics.

When incorporating dairy into the Paleo Diet, it is recommended to consume it in moderation and pay attention to how it affects your individual health and well-being. It is also advisable to listen to your body and consider any adverse reactions or digestive symptoms that may arise.

Starchy Vegetables & High-Sugar Fruits

Starchy vegetables and high-sugar fruits can have an impact on blood sugar levels and weight loss when following the Paleo Diet. While these foods can be included in moderation, it is generally advised to minimise their consumption, especially for individuals aiming to lose weight.

Starchy vegetables such as sweet potatoes, yams, acorn squash, butternut squash, and beets are rich in carbohydrates and can cause a spike in blood sugar levels. This can lead to imbalances in insulin production and potentially hinder weight loss efforts. However, it is worth noting that starchy vegetables also offer valuable nutrients and fibre, making them a beneficial addition to a balanced diet.

Similarly, high-sugar fruits such as bananas, grapes, and mangos should be consumed in moderation due to their impact on blood sugar levels. These fruits contain natural sugars that can quickly raise blood glucose levels. While they do provide essential vitamins and minerals, individuals looking to lose weight may benefit from selecting lower-sugar fruits, such as berries or apples.

In summary, while starchy vegetables and high-sugar fruits can be included in a Paleo Diet, it is important to moderate their consumption, especially for those aiming to achieve weight loss. 

Alcohol

When following a Paleo Diet, it’s important to understand that almost all alcoholic beverages are not compatible with the principles of this eating plan. Common types of alcohol such as beer, whiskey, tequila, rum, and vodka are typically derived from grains, grapes, or sugarcane, all of which are not considered paleo-friendly.

However, if you still want to enjoy a drink while adhering to the paleo Diet, there is a paleo-friendly alcohol alternative called Dry Farm Wines. This company specialises in sourcing and producing high-quality wines that are low in sugar, free from additives, and made with organically-grown grapes. Dry Farm Wines ensures that their products meet the standards of a paleo lifestyle by avoiding additives, sulfites, and other artificial ingredients commonly found in conventional wines.

Aside from Dry Farm Wines, there are several permissible drinks that you can enjoy while following the paleo Diet. Black coffee and tea are great choices as long as you don’t add any non-paleo-friendly sweeteners or creamers. Bone broth is another excellent option, providing hydration and a variety of nutrients. Coconut water is a natural and hydrating beverage that can be enjoyed in moderation. Lastly, different types of water, such as filtered, mineral, or sparkling water, can keep you hydrated without compromising your paleo goals.

Remember, moderation is key when it comes to alcohol consumption, even if you choose paleo-friendly options. 

Modified Paleo Diets

In recent years, the paleo community has evolved, and with it, the concept of the Paleo Diet has expanded to include modified versions. These modified paleo Diets acknowledge that strict adherence to the original caveman-style eating plan may not be sustainable for everyone. As a result, there are now several different versions of the Paleo Diet that cater to individual preferences and health needs.

One aspect of modified Paleo Diets is the inclusion of certain modern foods that were not part of the ancestral diet but are considered healthy options in moderation. For example, some versions allow for the consumption of grass-fed butter, which provides beneficial fats and nutrients. Similarly, gluten-free grains might be allowed in small quantities for those who find them tolerable.

These modified Paleo Diets recognise that while the principles of unprocessed, whole foods remain central, there is room for flexibility to accommodate individual needs and preferences. It is important to note, however, that the specifics of modified Paleo Diets may vary depending on the version and the guidelines set by its proponents.

Ultimately, the goal of modified Paleo Diets is to guide individuals towards a balanced, whole-foods approach to eating that supports their health and well-being. By embracing some flexibility, these versions of the Paleo Diet strive to make healthy choices more accessible and attainable for a wider range of people.

Sample Paleo Diet Menu

Day 1:

• Breakfast: Scrambled eggs with spinach and mushrooms (~250 calories)
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, avocado, and olive oil dressing (~500 calories)
• Dinner: Seared salmon with roasted brussels sprouts and asparagus (~550 calories)
• Snack: Handful of almonds (~160 calories)
• Total: ~1460 calories

Day 2:

• Breakfast: Paleo pancakes with fresh berries and a drizzle of honey (~300 calories)
• Lunch: Beef stir-fry with broccoli, bell peppers, and snow peas with a ginger-garlic sauce (~450 calories)
• Dinner: Roasted pork tenderloin with green beans and cauliflower mash (~550 calories)
• Snack: Fresh fruit salad (~150 calories)
• Total: ~1450 calories

Day 3:

• Breakfast: Omelette with diced tomatoes, onions, and zucchini (~250 calories)
• Lunch: Tuna salad with mixed greens, avocado, and a lemon-olive oil dressing (~500 calories)
• Dinner: Grilled lamb chops with sautéed kale and roasted sweet potatoes (~600 calories)
• Snack: Carrot sticks with guacamole dip (~100 calories)
• Total: ~1450 calories

Day 4:

• Breakfast: Coconut milk smoothie with mixed berries, spinach, and chia seeds (~300 calories)
• Lunch: Chicken Caesar salad (no croutons) with romaine lettuce, grilled chicken, and a dairy-free dressing (~500 calories)
• Dinner: Beef kebabs with bell peppers, onions, and zucchini; side of mixed greens salad (~550 calories)
• Snack: Sliced cucumber with a squeeze of lime and a sprinkle of chili powder (~50 calories)
• Total: ~1400 calories

Day 5:

• Breakfast: Bacon and egg muffin cups (~300 calories)
• Lunch: Shrimp avocado salad with mixed greens, cherry tomatoes, and a cilantro-lime dressing (~450 calories)
• Dinner: Herb-roasted turkey with steamed broccoli and mashed butternut squash (~550 calories)
• Snack: Handful of macadamia nuts (~200 calories)
• Total: ~1500 calories

Day 6:

• Breakfast: Banana and almond butter (~250 calories)
• Lunch: Paleo beef chilli (~500 calories)
• Dinner: Grilled steak with a side of asparagus and sautéed mushrooms (~600 calories)
• Snack: Fresh pineapple slices (~100 calories)
• Total: ~1450 calories

Day 7:

• Breakfast: Sautéed spinach, cherry tomatoes, and scrambled eggs (~250 calories)
• Lunch: Chicken avocado wrap (using lettuce as the wrap) with a side of mixed fruit (~450 calories)
• Dinner: Grilled fish with roasted brussels sprouts and a side salad with olive oil dressing (~550 calories)
• Snack: Celery sticks with almond butter (~150 calories)
• Total: ~1400 calories

Conclusion

Navigating the world of nutrition can often feel overwhelming, but understanding the basic principles of any diet is a great starting point. With this comprehensive list of Paleo Diet foods, making healthier choices becomes more straightforward. So whether you’re considering the Paleo lifestyle or simply curious, we hope this guide has offered you a clear perspective on what to include and exclude from your plate. Remember, it’s not just about restrictions; it’s about nourishing your body with whole, natural foods. As with any dietary shift, always consult with a healthcare professional to ensure it’s the right fit for you.