The Paleo Diet Food List: What to eat and what to avoid

Our inclusive paleo diet food list can tell you what to eat and what to avoid in this prehistoric diet plan. This list can make it easier for you to plan your shopping list for the entire week. Accordingly, you can plan your meal.

Before jump into the actual topic, we will discuss something about the paleo diet. 

What is a Paleo Diet?

Paleo means ancestor or older and hence paleo diet means diets which our ancestors eat thousand years ago. 

No one knows what are our ancestors used to eat thousands of years ago in different parts of the world. But, researchers believe that they are consuming only wholesome foods. 

Paleo diet has different names which include Caveman Diet, Stone age Diet, Paleolithic Diet, hunter-gatherer diet.

Why one should eat Paleo Diet?

In this era, unhealthy foods are becoming a trend. Most peoples tend to eat packaging food, processed food. This is the main reason for all chronic diseases attacks on the human body such as obesity, cancer, heart diseases. 

Eating the paleo diet in the right way can help to weight loss, can reduce swelling, control blood sugar levels, increases inner strength, and can reduce the risks to most chronic diseases.

One should eat a paleo diet because this diet is all about eating whole foods, fruits, vegetables. Which increases healthy fats.

Also Read: The Paleo Diet: Short Summary

Paleo Diet food List

It is very simple to understand the paleo diet which is how was your ancestors had been eating these days? This may be

  • Fresh foods and vegetables
  • Seeds and nuts
  • Healthy oils (Avocado oil, Coconut oil. Olive oil, etc.)
  • Fish, seafood and Eggs

1. Foods and Vegetables

Going paleo is all you should be ready to eat tons of fresh fruits and vegetables. They are filled with full of vitamins, minerals, antioxidants and fibres

So, if your goal is to lose weight or anything else then you need to eat a balanced diet as per your requirement. For example, the potato has more starch and bananas are high in sugar. However, eating in moderation can help to achieve your goal.

Seasonal Vegetables

  • Cabbage
  • Spinach
  • Mushroom
  • Carrot
  • Broccoli
  • Kale
  • Lettuce
  • Cucumber
  • Onions
  • Sweet potato
  • Zucchini
  • Celery
  • Squash

Seasonal Fruits

  • Apple
  • Citrus fruits
  • Berries like Blueberry, Blackberry, Rasberry, Strawberry
  • Banana
  • Kiwi
  • Grapes
  • Peaches
  • Watermelon
  • Muskmelon
  • Avacado

2. Seeds and Nuts

Seeds and nuts are loaded with fibres, proteins and fats. It must consider in your cart while shopping. Seeds and nuts must be in your cart is

  • Almonds
  • Cashew
  • Macadamia Nuts
  • Hazel Nuts
  • Brazil Nuts
  • Pine Nuts
  • Walnuts
  • Chia Seeds
  • Pumpkin Seeds
  • Flax Seeds
  • Sunflower Seeds

Please Note: Peanuts are not considered Paleo because they are legumes.

3. Healthy Oils

Only oils that are directly collected from plants are allowed in the Paleo Diet Food List

  • Olive oil
  • Coconut Oil
  • Avocado Oil
  • Walnut Oil
  • Flaxseed Oil
  • Macadamia Oil

4. Meat and Seafood

The good news for all meat lovers is almost every seafood can be consumed in the Paleo diet. Meat is considered a source of lean protein and a building block for all tissues and cells. Meat and seafood that can be included in the list are

  • Chicken
  • Beef
  • Salmon
  • Tuna
  • Pork
  • Bacon
  • Cod
  • Crab
  • Oyster
  • Shrimp
  • Lobster
  • Quail

Here we need to understand a simple thing is that in the ancient days they fed grass to animals and they have not used any antibiotics to the chicken.

So, this is applicable in the paleo diet also, choose grass-fed meat because grain-fed meat has lower omega-3 fatty acid as compared to grass-fed meat.

While buying chicken try to source from local farmers and make sure that they have not used any antibiotics.

This is a complete Paleo Diet Food List in detail which can be a part of your diet if you are looking for a paleo diet. You can make your weekly meal plan and go shopping according to the list.

Foods You Should Avoid in Paleo Diet 

You should avoid following things if you are continuing or planning to start the strict Paleo diet. Following foods are not allowed in the paleo diet

  • Cereal grains
  • Refined Sugar
  • Processed foods
  • Dairy
  • Refined vegetable oils
  • Salt
  • Artificial sweetener
  • Legumes
  • Beverages

Grains

Make a practice to stay away from the cereal, rice, pasta, noodles, oats, and beer. All grains are not allowed to eat in this diet plan. Because these grains are a part of modern agriculture and ancestors are not used to eat this. 

Technically, these are high in carbohydrates which can spike blood sugar levels.

Legumes

Legumes are forbidden because of lectins and phytic acid in a high amount. This includes lentils, all beans, peanuts and all soya foods. Also includes products like soy sauce and peanut butter.

Some of the research says this should be a part of the diet because it has low fats and high protein, iron, and fibre. It seems like a controversy. 

Processed Foods

I think processed foods should not be on your list even if you are not on the Paleo diet. You need to say a big NO to all the unhealthy processed foods. 

This is not allowed in this diet is because it is filled with refined sugars, refined vegetable oil, salts, artificial sweeteners. Our ancestors never consumed these products

Obesity, high blood pressure, and heart diseases can be a reason because of this refined sugar, salt, refined vegetable oil.

Dairy

Dairy is not allowed in the Paleo diet, especially low-fat dairy products. Some dieters say okay to full-fat dairies like butter and cheese.

But you can substitute dairy products with coconut milk, almond milk and cashew milk.

*Make a simple rule to avoid foods in the paleo diet is if it is made in a factory then don’t eat it.*

Also Read: Keto Diet: Best Food List for Keto Diet

One day sample Paleo Diet Plan

Early Morning: Warm water with lemon and turmeric

Breakfast: 2 whole egg omelettes with spinach filling

Mid-Meal: Green tea or matcha tree with musk melon 

Lunch: 100 gms of grilled fish, herbs, sesame  seeds and stir-fried broccoli and other vegetables

Evening snacks: Mushroom soupsDinner: Chicken with sweet potatoes and vegetables

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