Paleo Diet Food List: What You Can Eat on Paleo
There are plenty of foods that can be enjoyed on the paleo diet. A general rule of thumb for your paleo grocery list? The less processed, the better! Many types of foods will build the base of your new paleo eating plan. Firstly, meat! Beef, chicken, turkey, and pork can all be on your shopping list. If possible, opt for grass-fed and organic cuts. And then there’s fish and seafood such as salmon, mackerel, tilapia, and shrimp – whatever you like! Reach for wild-caught, if available. Don’t forget, you can also have eggs – choose free-range if you can.Fill up your cart with any and all vegetables; from broccoli, cauliflower, peppers and carrots to lettuce, kale, and avocado…the list goes on and on! Of course, any and all fruits are welcome on the paleo diet including apples, oranges, pears, strawberries, blueberries, raspberries, and more. And don’t forget tubers such as potatoes, sweet potatoes, turnips, yams, and so on.
Nuts and seeds such as macadamia nuts, almonds, walnuts, hazelnuts, pecans, pumpkin seeds, and sunflower seeds play an important role on the paleo diet. As do healthy fats and oils from fruits or nuts (extra virgin olive oil, avocado oil coconut oil, walnut oil, etc.). And go wild with spices: salt, pepper, garlic, oregano, turmeric, chili peppers, cinnamon, rosemary…the choice is yours!Make sure your paleo shopping list is full of these foods. Again, go for grass-fed and organic options if you can. And remember! Choose the least processed options.
FAQs
The paleo diet is meant to resemble what our hunter-gatherer ancestors consumed tens of thousands of years ago, and the baseline rule is this: eat whole foods and avoid processed foods. A paleo meal plan is full of vegetables and fruits, fish, lean meats, nuts, and seeds. If it was made in a factory, forget about it!
What foods are on the menu for a person who follows the paleo diet? ›
What to eat
- Fruits.
- Vegetables.
- Nuts and seeds.
- Eggs.
- Lean meats, especially grass-fed animals or wild game.
- Fish, especially those rich in omega-3 fatty acids, such as salmon, mackerel and albacore tuna.
- Oils from fruits and nuts, such as olive oil or walnut oil.
The typical paleo diet focuses on naturally raised meat and fish, as well as vegetables and fruits. It promotes avoiding dairy products and grains. This diet can put you at risk for deficiencies in calcium and vitamin D, which are critical to bone health.
Can you eat bananas on a paleo diet? ›
Many paleo followers wonder if bananas are paleo because of their higher sugar content. They are considered paleo. One medium banana has 113 calories, 2 grams of fiber and 26 grams of carbohydrates. Bananas are an unprocessed, whole food with a good source of potassium.
What carbs can I eat on paleo? ›
What carbs can you eat on paleo ?
- Cassava Root / 1 cup (206g) = 78g carbs.
- Plantains / 1 cup (148g) = 47g carbs.
- Taro Root / 1 cup (132g) = 46g carbs.
- Yam / 1 cup (136g) = 37g carbs.
- Acorn Squash / 1 cup (205g) = 31g carbs.
- Parnsips / 1 cup (178g) = 27g carbs.
- White Potato / 1 cup (122g) = 27g carbs.
Foods to avoid on the paleo diet
Legumes: beans, lentils, and many more. Dairy: most dairy, especially low fat dairy (some versions of paleo do include full-fat dairy like butter and cheese) Some vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and others.
What fruit can you eat on paleo? ›
Fill up your cart with any and all vegetables; from broccoli, cauliflower, peppers and carrots to lettuce, kale, and avocado…the list goes on and on! Of course, any and all fruits are welcome on the paleo diet including apples, oranges, pears, strawberries, blueberries, raspberries, and more.
Is peanut butter OK for paleo diet? ›
Peanuts are technically legumes, which are not paleo compliant, and that means peanut butter is off limits for paleo eaters. All other nuts and seeds are fair game, so if nuts and seeds are the only ingredients, snack away!
Can you drink coffee on paleo? ›
While we have said in the past that coffee is not Paleo, we have changed our position based on new research and now we believe that coffee is fine for most people. It boasts numerous health benefits, like longevity, mental performance, and a healthy gut, and it could be beneficial for many.
Is cheese allowed on paleo? ›
A Paleo-diet purist will tell you no, all cheese should be avoided on a Paleo lifestyle. Paleolithic humans didn't milk cows or process dairy. This is one case in which keto diet rules are much more lax than paleo.
Sparkling waters, mineral waters and soda water are all paleo-friendly, so long as you check the additives for processed ingredients to ensure the natural flavor really is natural.
Can you eat rice on paleo? ›
Strict paleo dieters exclude all grains from their diets — including rice — primarily due to their high phytate content. Although it's technically prohibited, many people still consume small amounts of white rice while following a paleo diet because it's lower in phytates, compared with other types.
What are four foods excluded in the paleo diet? ›
The diet excludes cereal grains, legumes, dairy, processed oils, refined sugar, alcohol, caffeine, artificial sweeteners, and trans fats.
What foods are on the menu for a person who follows the paleo diet click to select all that apply? ›
Eat whole, unprocessed foods like meat, seafood, eggs, veggies, fruits, potatoes, nuts, healthy fats, and spices while on the paleo diet. If possible, choose grass-fed and organic products.
What foods are not allowed on the paleo diet? ›
Foods and Drinks to Avoid on the Paleo Diet
- Pasta (including whole-wheat and gluten-free)
- Bread.
- Rice.
- Oats.
- Quinoa.
- Beans, lentils, and peanuts.
- Dairy.
- Refined vegetable oils.
Generally, unprocessed potatoes of all types can be part of a paleo diet. Similarly to grains, which are off-limits on paleo, potatoes are starchy and rich in carbohydrates. However, potatoes are actually a type of starchy vegetable that grows underground, known as a tuber ( 2 , 3 ).
