Paleo Diet Foods: Eat This, Avoid That

Your Guide to the Paleo Diet: Foods You Can Enjoy and Ones to Skip

The Paleo Diet is all about eating whole, unprocessed foods like our ancient ancestors did. This means focusing on fruits, vegetables, lean meats, fish, eggs, nuts and healthy oils, while skipping grains, legumes, dairy, and refined sugars. Use this Paleo Diet food list to learn exactly what to eat (Paleo-approved foods) and what to avoid on Paleo, along with helpful beginner Paleo tips.

Paleo Diet Foods

Foods to Eat on the Paleo Diet

The Paleo diet emphasizes whole, nutrient-dense foods. Key Paleo-approved categories include:
✅Lean Proteins: Meat, Poultry, Fish, and Eggs
Stock up on:

• Meat and poultry: Beef, chicken, pork, lamb, turkey (and wild game like venison)
• Fish and seafood: Salmon, trout, tuna, shrimp, shellfish (wild-caught if possible).
• Eggs: Versatile and protein-rich.

💡Tip: Rotate your proteins. If you love beef every day, try mixing in chicken, fish, or eggs to keep meals interesting.
✅Vegetables
Vegetables are packed with fiber, vitamins, and antioxidants, and should make up a big part of every meal. Fill half your plate with:

• Leafy greens (spinach, kale, lettuce)
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts, cabbage)
• Root vegetables and squashes (carrots, beets, sweet potatoes, butternut squash)
• Other colorful veggies (bell peppers, tomatoes, cucumbers, onions, garlic)

💡Tip: Aim to fill at least half your plate with non-starchy vegetables at each meal to stay full and nourished.
✅Fruits
Most fruits are Paleo-friendly and add natural sweetness. Enjoy:

• Berries: Strawberries, blueberries, raspberries, blackberries.
• Other fruits: Apples, pears, peaches, plums.
• Melons and citrus: Watermelon, cantaloupe, oranges, grapefruit.
• Tropical fruits: Bananas and mangoes (in moderation).

💡Tip: Pair berries or fruit slices with a handful of nuts or eggs for a satisfying Paleo snack or breakfast.
✅Nuts, Seeds, and Healthy Fats

• Nuts: Almonds, walnuts, pecans, cashews, macadamias, Brazil nuts, etc. (Peanuts are legumes, not Paleo.
• Seeds: Pumpkin seeds, sunflower seeds, chia seeds, flaxseeds.
• Healthy oils: Extra virgin olive oil, coconut oil, avocado oil, and whole foods like avocados.

💡Tip: Add a handful of nuts or a drizzle of olive oil to salads and cooked veggies for extra flavor and satiety.
✅Herbs, Spices, and Extras
Flavor your food freely with herbs and spices (garlic, ginger, turmeric, rosemary, cinnamon, etc.). Use sea salt or Himalayan salt in moderation. Herbal teas and black coffee are fine on Paleo (just skip the sugar).

Foods to Avoid on the Paleo Diet

These were farming-era foods not part of the ancestral diet. Key groups to skip include:
❎Grains and Legumes

• Grains: All wheat, rice, corn, oats, barley, etc. (no bread, pasta, cereal, or tortillas).
• Legumes: All beans, lentils, chickpeas, peas, peanuts, and soy products.

💡Tip: When cutting out grains, try cauliflower rice instead of rice and zucchini noodles instead of pasta.
❎Dairy

• Dairy: Milk, cheese, yogurt, butter, cream.

Use unsweetened almond, coconut, or cashew milk as a substitute.
❎Sugars and Processed Foods

• Refined sugars and sweets: Table sugar, candy, soda, pastries, etc..
• Processed foods: Chips, fast food, packaged snacks, or anything with added sugars, refined oils, or artificial additives.

💡Tip: Check ingredient labels. If an item has a long list of ingredients (or a lot of sugar), it’s probably not Paleo-friendly.
❎Refined Oils and Additives

• Vegetable oils: Canola, soybean, corn, sunflower, and other industrial seed oils.
• Other: Beer (made from grains) and highly processed condiments are best avoided.

💡Tip: Swap in Paleo-approved fats such as olive oil, coconut oil, or avocado oil when cooking.

Tips for Success on the Paleo Diet

• Plan and prep ahead: Cook extra portions of meat and roast veggies so you have Paleo meals ready when busy.
• Stock healthy snacks: Keep nuts, cut veggies, boiled eggs or fruit on hand to avoid reaching for junk food.
• Ease in gradually: You don’t have to be perfect immediately. Start by swapping one item at a time (e.g., eggs for cereal at breakfast).
• Variety is key: Try different proteins and a rainbow of produce. Paleo isn't just steak every day – mix in seafood, various veggies, and fruits to keep meals exciting.
• Stay hydrated: Drink plenty of water, herbal tea or sparkling water throughout the day.
• Listen to your body: Notice how you feel after different foods. Tailor your food choices—like cutting back on starchy carbs—based on what makes you feel your best.

FAQs

• What foods are on the Paleo Diet food list?

Paleo-approved foods include meats (beef, chicken, pork, fish), seafood, eggs, vegetables, fruits, nuts, and seeds. Basically, any whole, unprocessed food our hunter-gatherer ancestors might have eaten is allowed.

• What foods should I avoid on a Paleo Diet?

Paleo diets avoid modern processed foods. This means no grains (wheat, rice, oats), no legumes (beans, lentils, peanuts), no dairy (milk, cheese, yogurt), and no refined sugars.

• Can I eat potatoes or rice on Paleo?

Strict Paleo plans skip white potatoes and grains (like rice). Sweet potatoes and other tubers are fine. Cauliflower rice is a popular Paleo alternative to rice.

• Are dairy or beans allowed on Paleo?

No. Paleo excludes dairy (milk, cheese, yogurt) and legumes (beans, lentils, peanuts). Instead, get protein from meats, eggs, and nuts.

Conclusion

A Paleo Diet is about focusing on whole, nutritious foods and ditching the processed junk. By using this Paleo food list of lean meats, veggies, fruits, and healthy fats, you can make satisfying meals. Remember: fill your plate with Paleo-approved foods and avoid modern junk.
You have the knowledge now — start filling your plate with those nutritious, Paleo-friendly ingredients. Every healthy meal is progress. You’ve got this! Embrace the Paleo Diet as a positive lifestyle change.