Complete Paleo Diet Guide
Learn the principles of ancestral eating, discover which foods to eat and avoid, and get practical meal ideas for thriving on the Paleo diet
Medical Disclaimer
What Is the Paleo Diet?
The Paleo diet (also called the Paleolithic, Caveman, or Stone Age diet) is based on eating foods that were available to our hunter-gatherer ancestors before the advent of agriculture roughly 10,000 years ago. The core philosophy is that our genetics haven't adapted to modern processed foods, and we're healthier eating the way humans did for the majority of our evolutionary history.
Unlike many modern diets that focus solely on macronutrient ratios or calorie counting, Paleo emphasizes food quality and nutrient density. The diet naturally eliminates refined sugars, processed oils, artificial additives, and most inflammatory foods while prioritizing whole, unprocessed options.
Popularized by Dr. Loren Cordain's 2002 book "The Paleo Diet," this eating pattern has evolved from strict archaeological purism to a more flexible template focusing on real food. Modern interpretations vary—some allow white rice and grass-fed dairy, while others stick to strict exclusions.
The diet is naturally high in protein, moderate in fat (especially healthy fats), and variable in carbs depending on activity level. Unlike keto, Paleo doesn't restrict carbs from whole food sources like sweet potatoes, fruits, and starchy vegetables.
Core Paleo Principles
Eat Real, Whole Foods
Focus on single-ingredient foods that don't require a label. If it comes in a box with a long ingredient list, it's probably not Paleo.
Prioritize Quality Protein
Choose grass-fed, pasture-raised, and wild-caught animal proteins when possible. These contain better omega-3 to omega-6 ratios and more nutrients than conventionally-raised options.
Eat Plenty of Vegetables
Fill your plate with colorful vegetables. They provide fiber, micronutrients, and antioxidants that were crucial to our ancestors' diets.
Include Healthy Fats
Embrace fats from whole food sources: avocados, nuts, seeds, olive oil, coconut oil, and fatty fish. Avoid industrial seed oils like canola and soybean oil.
Eliminate Processed Foods
Remove refined sugars, artificial sweeteners, preservatives, and anything your great-grandmother wouldn't recognize as food.
Listen to Your Body
Paleo is a template, not a rigid prescription. Some people thrive with more carbs, others with fewer. Adjust based on energy, performance, and how you feel.
Foods to Eat on Paleo
These nutrient-dense, whole foods form the foundation of the Paleo diet:
Meat & Protein
- • Grass-fed beef, bison, lamb, venison
- • Pasture-raised pork, chicken, turkey
- • Wild game (elk, boar, rabbit)
- • Organ meats (liver, heart, kidney)
- • Bacon and sausage (without sugar/fillers)
- • Bone broth (rich in collagen and minerals)
Fish & Seafood
- • Wild-caught salmon, mackerel, sardines
- • Tuna, cod, halibut, trout
- • Shellfish (shrimp, crab, oysters, mussels)
- • Avoid farmed fish when possible
- • Choose low-mercury options for frequent consumption
Vegetables (All Types)
- • Leafy greens (kale, spinach, arugula, chard)
- • Cruciferous (broccoli, cauliflower, Brussels sprouts)
- • Root vegetables (sweet potatoes, carrots, beets)
- • Nightshades (tomatoes, peppers, eggplant)
- • Squash, zucchini, asparagus, mushrooms
- • Onions, garlic, celery, cucumber
Fruits (In Moderation)
- • Berries (blueberries, strawberries, raspberries)
- • Apples, pears, peaches, plums
- • Citrus fruits (oranges, grapefruit, lemons)
- • Bananas, plantains (great pre/post-workout)
- • Tropical fruits (mango, pineapple, papaya)
- • Avocado (technically a fruit, rich in healthy fats)
Nuts & Seeds
- • Almonds, walnuts, pecans, macadamias
- • Cashews and Brazil nuts (in moderation)
- • Pumpkin seeds, sunflower seeds
- • Chia seeds, flax seeds, hemp seeds
- • Nut butters (almond, cashew—no added oils/sugar)
- • Note: Peanuts are legumes, not Paleo
Healthy Fats & Oils
- • Extra virgin olive oil (for low-heat cooking)
- • Coconut oil (great for high-heat cooking)
- • Avocado oil (versatile, high smoke point)
- • Grass-fed butter and ghee (Primal/flexible Paleo)
- • Animal fats (tallow, lard, duck fat)
- • Avoid: canola, soybean, corn, vegetable oils
Eggs
- • Pasture-raised eggs (whole egg, not just whites)
- • Duck, quail, or goose eggs
- • Eggs are one of the most nutrient-dense Paleo foods
Beverages
- • Water (primary beverage)
- • Herbal teas, black coffee
- • Coconut water (natural electrolytes)
- • Kombucha (fermented tea, probiotic-rich)
- • Bone broth
Foods to Avoid on Paleo
These foods are excluded from Paleo due to inflammatory properties, antinutrients, or being products of modern agriculture:
Grains (All Types)
- • Wheat, barley, rye, oats
- • Rice (white rice is sometimes allowed)
- • Corn and corn products
- • Quinoa, amaranth, millet
- • Bread, pasta, cereals, crackers
- • Beer (made from grains)
Legumes
- • Beans (black, kidney, pinto, navy)
- • Lentils and chickpeas
- • Peanuts and peanut butter
- • Soybeans and soy products (tofu, tempeh, soy milk)
- • Peas (some flexible approaches allow)
Dairy Products
- • Milk, cheese, yogurt (traditional Paleo)
- • Ice cream and cream cheese
- • Some allow grass-fed butter and ghee
- • Primal diet includes full-fat dairy if tolerated
Processed Foods & Sugars
- • Refined sugar, high-fructose corn syrup
- • Artificial sweeteners (aspartame, sucralose)
- • Candy, cookies, cakes, pastries
- • Soda, juice, sports drinks
- • Processed snacks and fast food
- • Anything with a long ingredient list
Industrial Seed Oils
- • Canola, soybean, corn oil
- • Vegetable, sunflower, safflower oil
- • Margarine and shortening
- • Any "vegetable oil blend"
- • These are high in omega-6 and inflammatory
Processed Meats (Most)
- • Deli meat with nitrates/nitrites
- • Hot dogs with fillers and preservatives
- • Sausages with added sugars
- • Look for "uncured" and "no sugar added" versions
Sample Paleo Meal Ideas
Breakfast Options
Lunch Ideas
Dinner Ideas
Snack Options
Benefits of the Paleo Diet
Weight Loss and Body Composition
High protein and fiber intake increase satiety while eliminating processed foods naturally reduces calories. Many people lose weight without counting calories.
Improved Blood Sugar Control
Eliminating refined sugars and grains stabilizes blood sugar and insulin levels, which may benefit people with prediabetes or type 2 diabetes.
Reduced Inflammation
Removing processed foods, seed oils, and common allergens (gluten, dairy) can reduce systemic inflammation for many people.
Better Gut Health
High fiber from vegetables and elimination of processed foods supports a healthy gut microbiome and may reduce digestive issues.
Increased Nutrient Density
Paleo emphasizes the most nutrient-dense foods available—organ meats, fatty fish, eggs, colorful vegetables—providing abundant vitamins and minerals.
Simplified Food Choices
Clear guidelines make food selection easier. No need to read lengthy ingredient labels—if it's a whole, unprocessed food, it's likely Paleo.
Tips for Paleo Success
Start with a 30-day reset. Commit fully for 30 days to experience the benefits, then reintroduce foods one at a time to identify sensitivities.
Meal prep is essential. Batch cook proteins and roast vegetables on Sundays to make weeknight dinners effortless.
Don't fear carbs if you're active. Athletes need carbs—sweet potatoes, fruits, and plantains provide clean energy without grains.
Quality over perfection. Do the best you can with your budget. Conventional meat and produce are still better than processed foods.
Find Paleo-friendly restaurants. Most restaurants can accommodate: order meat/fish with vegetables and ask for olive oil instead of seed oils.
Keep it simple. You don't need fancy "Paleo bread" or "Paleo cookies." Focus on whole foods, not recreations of non-Paleo foods.
Track your macros if needed. Use our calculator to ensure you're eating enough protein and calories, especially if very active or trying to build muscle.
Listen to your body. Some people do better with strict Paleo, others thrive with white rice or dairy added. Find what works for you.
Frequently Asked Questions About Paleo
What is the Paleo diet?
The Paleo (Paleolithic) diet is an eating pattern based on foods presumed to have been available to humans during the Paleolithic era (before agriculture). It emphasizes whole, unprocessed foods like meat, fish, vegetables, fruits, nuts, and seeds while excluding grains, legumes, dairy, and processed foods.
Why exclude grains and legumes on Paleo?
Paleo excludes grains and legumes because they contain antinutrients (phytates, lectins) that can interfere with nutrient absorption and potentially cause digestive issues. These foods also weren't available before the agricultural revolution 10,000 years ago. However, some modern interpretations allow properly prepared legumes.
Is Paleo the same as Keto?
No. Paleo focuses on food quality and eliminating processed foods, while keto focuses on macronutrient ratios to achieve ketosis. Paleo allows more carbs from fruits and starchy vegetables. However, you can follow a 'Paleo-keto' approach by choosing lower-carb Paleo foods.
Can I lose weight on Paleo?
Yes, many people lose weight on Paleo due to increased protein and fiber intake, improved satiety, and elimination of processed foods and refined sugars. However, weight loss still requires a calorie deficit. Paleo makes this easier naturally by emphasizing filling, nutrient-dense foods.
Is dairy allowed on Paleo?
Traditional Paleo excludes all dairy because it wasn't consumed during the Paleolithic era. However, some modern versions (like Primal) allow grass-fed butter, ghee, and fermented dairy products like yogurt and kefir, especially if well-tolerated.
What do I eat for breakfast on Paleo?
Paleo breakfasts include eggs with vegetables and avocado, sweet potato hash with meat, leftover dinner proteins, smoothies with coconut milk and berries, or 'Paleo pancakes' made from almond flour and eggs. Skip the cereal and toast—focus on protein and vegetables.
Is Paleo expensive?
It can be, but doesn't have to be. Prioritize quality where it matters most (grass-fed beef, wild-caught fish, organic produce for the Dirty Dozen). Save money by buying in bulk, choosing seasonal produce, buying whole chickens instead of breasts, and cooking at home.
Can athletes perform well on Paleo?
Yes. Many endurance and strength athletes thrive on Paleo by including adequate carbs from sweet potatoes, fruits, and starchy vegetables. Some athletes follow a modified 'Paleo for Performance' approach that includes white rice for easy-to-digest carbs around workouts.