What Food Can You Eat On the Paleo Diet?
This Paleo diet food list will help you know what foods you can eat on the Paleo diet & what foods to avoid.
Whilst identifying what’s allowed & what’s not allowed on Paleo, this food list will also help you avoid the common pitfalls to reach your health & weight loss goals quickly & naturally.
Just to give you an idea as to the type of foods that are forbidden on the Paleo diet, they include (but not limited to) these;
- starches (including starchy vegetables & fruit)
- processed food
- grains or anything containing gluten and/or legumes
On the other hand, as a rule of thumb, foods that you should eat consist of real foods that are wholesome, nutrient dense and free of free of preservatives & chemicals that many foods & meals are full of.
Always remember that the Paleo way of eating should not be seen as boring or restrictive as it is packed with an enormous & diverse variety of nutritious & tasty food that you can enjoy with every meal.
Disclaimer: Whilst the Paleo diet is well known for the spectacular weight loss results many Paleo eaters have enjoyed, it should be noted that the type & amount of foods ingested, rates of metabolism as well as levels & intensity of exercise will vary from person to person which can have a significant affect on their individual results when it comes to losing weight.
Do not be put off by the size of the “Not Allowed” list of foods as there is a massive shopping list of Paleo friendly foods to choose from.
The Paleo Diet Food List
(100% Paleo Approved Foods)
(Foods To Avoid)
All grass-fed meat (including beef, pork, lamb, veal, rabbit, goat, sheep)- Free-range poultry (including chicken, turkey, duck, quail, goose)
– Game meat (including pheasant, buck, duck, rabbit)
Flour, rice, quinoa, corn, oats, cereal grains
The Omega-3 essential fatty acids you get from eating plenty of fish is what your body thrives on & needs – just watch out for tuna that occasionally has high mercury levels in it.Examples include salmon, tuna, trout, bass, halibut, sole, haddock, cod, mackerel, anchovy, herring)
Milk, cheese, butter, yogurt, cream
Nuts & Seeds
Most nuts are good for you (including almonds, pecan nuts, walnuts, pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds, pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, hazelnuts) but not peanuts as they are legumes (not nuts)Be careful of eating too many nuts if you’re trying to lose weight as the calories can mount up pretty quickly.
Berries & seeds such as blueberries, cranberries, goji berries, acai berries, strawberries, raspberries, blackberries are great for you as well as pumpkin, sesame & flax seeds which are a good source of PUFA (Polyunsaturated fatty acids) you.
Beans & Legumes
This includes lentils, lupins, black beans, pinto beans, red beans, soybeans, peas, black-eyed peas, chickpeas, peanuts (which are actually legumes), tofu
All vegetables are good for you including sweet potatoes but try and eat organic veggies even though they’re generally slightly more expensive- Green leafy vegetables include lettuce, spinach, kale, beet top, watercress, rocket
– Root veggies include sweet potatoes, carrots, beets, turnips, parsnips, radish, artichokes, yams
Don’t forget your squash which include butternut squash, spaghetti squash, pumpkin, buttercup squash
Vegetable oils & sunflower oil are rich in Omega-6 fatty acids which is inflammatory & thought of as a major contributor to heart disease & other ailments
Organic fruit is generally good for you but eat in moderation as they’re rich in sugar.Here are some examples of the fruit you can choose from; pears, peaches, nectarines, plums, bananas, apples, oranges, berries (see above), grapefruit, pomegranates, pineapple, papaya, grapes, cantaloupe, cherries, apricot, water mellon, honeydew mellon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, passion fruit
Fruit juices are extremely high in sugar content & often contain preservatives so avoid.
Oils & Fats
Healthy oils & fats such as avocados, coconut oil, duck fat, olive oil, avocado oil, macadamia nut oil, fish oil & sesame oil
Sugar & Simple Carbs
All sugars, artificial sweeteners, refined sugars as well as simple carbs such as pasta, white rice, white bread, pastries, fast food & most breakfast cereals
It should be noted that the above list is not exhaustive and is meant to be used as a guide.
Not sure where to start?
This collection of delicious Paleo recipes will help you prepare fantastic Paleo approved dishes for breakfast, lunch & supper
Borderline Paleo Foods
Some foods can be considered as “occasionally in” when it comes to the Paleo food list and these include the following;
- Fat Free Food – Often we choose the “healthy” fat-free option when it comes to milk, yogurt etc but these products are often rich in sugar, colorants & nasty preservatives which can be damaging to your health
- Coffee in moderation is fine as long as you leave out the sugar.
- Natural sweeteners such as raw honey, maple syrup, molasses, dried fruit & dark chocolate can be eaten in moderation but artificial sweeteners are just that – artificial, which is definitely not Paleo approved.
- Dairy – whilst dairy should be avoided on Paleo, especially if you have gut issues, sensitive to lactose & you are gluten intolerant, you should only consume organic diary from grass-fed, pasture raised cows
- Alcohol in the form of dry red or white wine & clean spirits that are non-grain based can be taken in moderation.
Here’s An All Time Favorite Dish Made Only With Paleo Approved Foods
— Paleo Power (@PowerPaleo) November 23, 2015
Why You Must Avoid These Foods On the Paleo Diet
Here are some explanations as to why you should not eat the following if you want to stick to a healthy Paleo diet plan…
– Why No Grains?
– besides not being healthy for you they contain no nutrients & are not suitable for the human body’s digestive system & generally cause bloating as well as weight gain.
– they contain lectin which irritates the gut & can lead to celiac disease as well as other gastrointestinal issues such as constipation, indigestion & IBS (irritable bowel syndrome) etc.
– gluten found in grains as in wheat & oats could cause insulin issues which could impact on your health & weight
– particularly bad for celiac sufferers.
– according to the Kitava study which investigated people on the island of Kitava whose diet matched what would have been that of the caveman, ie the paleolithic diet, it was found that there were no incidences of heart disease, cancer, diabetes or obesity
– it seems that since humans have been exposed to a diet of grains, carbs & diary (non-Paleo) that these diseases have become more prevalent.
– similarly the Inuits, peoples inhabiting the Arctic regions, follow a diet high in fats, some protein & no carbohydrate and don’t suffer with any of the modern day diseases.
Why No Legumes (or Beans)?
– legumes (all beans, peas, peanuts, lentils, lupins, soybeans, tofu, etc) contain anti-nutrients (lectins and phytic acid) which are difficult to digest & bind to cell membranes as well as nutrients in the food you eat which prevents absorption of the good stuff robbing you of the healthy nutrients your body needs.
Why No Dairy?
– the human body has no nutritional requirement for cow’s milk & adds no micronutrient value that cannot be obtained from eating fresh vegetables, fruits, meats, seafoods & nuts.
– cows are fed a diet of corn & soy often loaded with antibiotics & growth hormones and is not only lacking in nutrients, it can cause other health issues.- dairy is rich in carbs which can cause insulin spikes leading to poor health & weight gain.
– if you really have to have dairy then remember that grass-fed, pasture-raised & organic cows will produce a milk of a much higher quality.
Lastly, Losing Weight Is More About Hunger Control Than Portion Control
…this is because real Paleo food & meals are non-addictive and will leave you feeling satisfied & satiated without wanting more or still feeling hungry which helps you to control your hunger naturally.
Download this massive collection of delicious Paleo recipes (& 8-Week meal plan) which will help you prepare tasty & exciting dishes for every meal…