The Paleo Diet: A Comprehensive Guide to Eating Like a Caveman

The Paleo diet, also known as the Paleolithic diet, Stone Age diet, or hunter-gatherer diet, is an eating plan based on the presumed diet of humans during the Paleolithic Era. This article provides a detailed overview of the Paleo diet, including what to eat, what to avoid, potential benefits and drawbacks, and a sample meal plan.

What is the Paleo Diet?

The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago. It focuses on whole, unprocessed foods and aims to exclude foods that became common after the advent of agriculture. The idea behind the paleo diet is that the human body is better suited to the foods that were available to our ancestors before the agricultural revolution.

By following a diet of whole foods and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes, and heart disease.

Foods to Eat on the Paleo Diet

The Paleo diet emphasizes the consumption of whole, unprocessed foods that were available to our Paleolithic ancestors. These foods include:

• Meat: Beef, lamb, chicken, turkey, pork, and wild game. Opt for lean cuts of meat and, if possible, choose grass-fed options.
  • Beef: While beef is readily available today, it might have been a treat for early man.
  • Buffalo/Bison: This is often brought up as a healthier alternative to beef due to its leaner make-up.
  • Chicken: You can enjoy all parts of the chicken including the breast, thigh, legs, and wings. Chicken wings are a go, which means you don’t have to pass on them when at a sports bar.
  • Lamb: Another meat source you can have while on Paleo is lamb. This is a regular meat option in places like Australia, but it’s more of a once in awhile thing for Americans. It’s a bit fattier than other meats, but still considered Paleo-friendly.
  • Pork: It would have been a wild boar back in the day, but pig meat is what’s readily available in our society today. On the docket is all types of pork including bacon, ham, pork chops, and more.
  • Turkey: Turkey is another poultry option that you can take part in, which makes it nice since you can get it at many supermarkets and grocery stores. Opt for roasted turkey breast over cold cuts, because there’s nothing Paleolithic about lunch meats filled with nitrates and added sodium.
  • Wild Game: Wild game of all types is the closest thing you can get to eating like a caveman in the modern era.
• Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, bass, clams, halibut, lobster, mackerel, sardines, swordfish, tilapia, and tuna. Choose wild-caught options whenever possible.
  • Bass: Bass is good source of protein, but also has saturated fat, so you’ll want to watch how much of it you eat. Fishing was a large part of the success of Paleolithic man, and what helped them win out over Neanderthals.
  • Clams: Clams would have represented a food source that didn’t fight back, as long as you knew where to find them and how to get them.
  • Halibut: Halibut consistently ranks as one of the healthiest fish you can eat, and it makes a great addition to the Paleo diet. This is because it is rich in vitamins and minerals, as well as omega-3s.
  • Lobster: This is a rather gourmet shellfish to have, and can be saved for special occasions, or just whenever depending on what your budget allows.
  • Mackerel: Mackerel is a great fish to choose because it has benefits like helping with heart disease, lowering your cholesterol, fighting and preventing cancer, and boosting your immune system.
  • Salmon: This is a great fish option that should make it onto your plate regularly. A great source of quality protein as well as respectable amounts of omega-3s make this a fish you can return to again and again.
  • Sardines: Sardines are an excellent source of protein, and can also contribute to your heart and bone health.
  • Shrimp: Shrimp make a good seafood to have on-hand in your freezer pretty much at all times. This is because they’re easy to cook up and are also able to be eaten without cooking.
  • Swordfish: This is one fish that doesn’t typically make the menu on a regular basis, but it may be one that you want to start eating more of. Over half of swordfish is pure protein, which will help you feel full long after the meal is over.
  • Tilapia: Tilapia enjoyed a surge in popularity a few years back and now finds its way onto many menus at restaurants across the country. This makes it a good dining out choice when you want to be social but don’t want to sacrifice your new way of eating.
  • Trout: Another great source of omega-3s and proteins. In this instance you might not want to go with wild caught trout because they may have higher levels of mercury and other contaminants.
  • Tuna: Keeping packs of albacore tuna handy is a good way to make sure that you always have a protein source available. It’s so easy to eat since it doesn’t require cooking, and it’s a great lean source of protein that plays well with veggies.
• Eggs: May be free-range, pastured, or omega-3 enriched. When you eat an egg you’re essentially eating an entire animal in one go.
• Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, artichoke, asparagus, beets, Brussels sprouts, cabbage, cauliflower, celery, collard greens, cucumber, dandelion, eggplant, endive, green onions, mushrooms, mustard greens, parsley, parsnip, pumpkin, radish, rhubarb, romaine lettuce, rutabaga, seaweed, spinach, squash, Swiss chard, turnips, watercress, and zucchini.
  • Artichoke: Artichokes are a tasty addition to any salad and make a great side as well. For extra flavor and to make any meal more filling try Roman artichokes.
  • Asparagus: Asparagus pairs well with fish, and since fish features so prominently in the Paleo diet plan you should add a bundle of it to your shopping cart every time you’re at the grocery store. It can be eaten raw and tastes delicious this way.
  • Beets: Beets are a superfood that you’re probably not getting enough of. They contain specific flavonoids that you just won’t find in too many other vegetables. You can easily imagine Paleolithic gatherers finding these growing wild and pulling them out of the ground. Try grilling fresh beets.
  • Broccoli: Surely you know that broccoli is good for you, and on the Paleo diet it’s important to get good sources of fiber to help keeping things moving digestively.
  • Brussels Sprouts: While perhaps not the best tasting food, they are definitely an item that you’ll want to add to your plate again and again. One way to cook these tiny guys is to skewer them and pop them on the grill. Of course you can also steam them but this isn’t the most flavorful way to go.
  • Cabbage: Cabbage has so many benefits to it that it regularly makes the list of healthiest foods to eat. These include anti-cancer benefits as well as helping with heart health. It also contains fiber which you’ll want to be sure you’re getting enough of.
  • Carrots: Carrots are a nice food to keep around because they come in many forms, and are easy to take with you while on the go.
  • Cauliflower: Often paired with broccoli, cauliflower is a Paleo-friendly food you’ll want to get familiar with if you currently don’t eat it too often. It’s so versatile that it’s often used in recipes in place of things like couscous and stuffing.
  • Celery: If you don’t like the stringy nature of celery, consider adding it to a Paleo soup, or dropping it in the blender for a Paleo green smoothie.
  • Collard Greens: You never have to think twice about consuming leafy greens while on Paleo. These have a robust flavor and if you’ve never had them before you’re not alone.
  • Cucumber: Cucumbers are a very healthy choice no matter which diet plan you’re following, but you should give them extra attention when eating a Paleo meal plan. They are packed with water so they can help your body stay hydrated, and keep you alert and focused.
  • Dandelion: You might look at this as just a flower, but it’s a highly edible flower and one that has many health benefits. Dandelion extract is also one supplement you may want to look into for the same caliber of benefits.
  • Eggplant: Eggplant has sort of a prehistoric feel to it, all purply and bulbous, and it’s easy to imagine early man finding a vegetable similar to eggplant while out on their gathering missions.
  • Endive: Adding endive to your salad will add to its flavor profile, and offer additional nutrients that other lettuces don’t have. It also has a nice bright color, so it can add to the visual appeal as well.
  • Green Onions: Green onions are often used as a garnish, and it’s one that you don’t have to go without while eating a Paleo diet.
  • Kale: Kale gives spinach a run for its money in the nutrition department, and it’s a heavier and bulkier green that you should add to your meals more often.
  • Mushrooms: You don’t have to be picky with the type of mushrooms you eat, as they’re all considered Paleo friendly.
  • Mustard Greens: Add mustard greens to any salad and it will immediately look fancier and taste better. They have a peppery taste that many enjoy, and that add something new to the palate. It also has its own share of nutritional goodness, so you’ll also be enhancing the amount of vitamins and minerals you’ll be getting.
  • Onions: Onions make a great veggie for Paleo followers because they’re easy to come buy, cheap, and can be eaten raw as a garnish or sauted to a golden brown and used to enhance the flavor of beef, chicken, and pork.
  • Parsley: Even though this is often used as a garnish, it’s actually quite a nutritious food with cleansing properties. You can dice it up and use it to top just about any meat item, and it especially goes great with fish and chicken.
  • Parsnip: These look like more triangular and lighter colored carrots, and there is a virtual plethora of ways you can cook it. For a fast and easy side, try slicing them up into sticks and steaming them in the microwave.
  • Peppers: Eat any of the pepper family that you want, including any shade of the bell peppers, as well as the spicier jalapenos and habaneros.
  • Pumpkin: Pumpkin is filling and nutritious and needs to become a bigger part of your diet than the holiday pumpkin pie and Halloween carvings.
  • Radish: It’s time to upgrade radish from salad garnish to actual vegetable you can enjoy as a side dish next to your meat portion.
  • Rhubarb: Rhubarb looks like celery from a parallel universe because of its reddish, purplish hue. It is often used in recipes as a fruit, but it’s classified as a vegetable.
  • Romaine Lettuce: Here’s a nice leafy green to have on hand so you can whip yourself up a Salmon Ceasar Salad or a Chicken Caesar Salad. You could even make a traditional Caesar using anchovies as your protein, and benefiting from the omega-3s it contains.
  • Rutabaga: Rutabaga might not be a vegetable that makes it into your regular line-up, but when eating Paleo it’s best to keep an open mind.
  • Seaweed: It’s not easy to incorporate kelp into the modern American diet, but it’s something that would have helped Stone Age man survive, especially if they were living near the ocean, as many early tribes did.
  • Spinach: This is a winner no matter how you eat it, and it deserves a spot on your plate whenever you can fit it in.
  • Squash: Squash is such a versatile and tasty veggie that you’ll have no trouble finding opportunities to eat it.
  • Swiss Chard: Here’s another excellent leafy green that will give your taste buds a kick and will accentuate any salad. It mixes great with spinach and kale and really rounds out the flavors.
  • Tomato: While technically a fruit this often gets counted as a vegetable, and it’s digested by the body in a way that makes it so you can eat tomatoes without the same concern as fruit on the Paleo diet. Tomatoes are vibrant and full of nutrients and antioxidants. Tomatoes are best planted in the spring or early summer, then harvested in mid-late summer. Purchase vibrant, colorful tomatoes with smooth skin and a slight amount of give when squeezed. Tomatoes can be dried and stored in a cool, dark place in an airtight container.
  • Turnips: You can eat all parts of the turnip, both the greens as well as the bulbous bottom. It’s easy to cook and can fast become one of your favorite sides if you learn to prepare it right.
  • Watercress: Another fantastic way to accent a salad is to add watercress to it. You may end up liking this for its somewhat buttery taste, and it can quickly find its way into your shopping cart once you spot it in the produce section.
  • Zucchini: One of the yummier veggies on the Paleo list of foods is zucchini. It’s often used as a side dish, and many vegetarian recipes use it as part of a main dish.
• Fruits: Apples, apricots, avocado, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherimoya, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew, kiwi, lemon, lime, lychee, mango, oranges, pears, strawberries, and more.
  • Apple: Apples are traced back through our history as a fruit that has always done us well. It doesn’t require a stretch of the imagination to think that early man would have picked and enjoyed apples whenever they came upon a tree.
  • Apricot: Apricots are a fruit that often gets lost in the popularity contest and you may have to seek them out in the produce department.
  • Avocado: This is a wonderful fruit to add to just about any meal, and in addition to providing you with more potassium than a banana, it also contains plenty of healthy fats that are a big part of the Paleo plan.
  • Banana: Bananas are one fruit that’s often associated with monkeys and other primates, so it is only assumed that at some stage in our evolution they were a handy go-to fruit that provided energy with potassium and other vitamins and minerals.
  • Blackberries: Blackberries are perhaps the closest thing to wild berries that you’ll find in supermarkets, as they tend to be able to grow on their own more without the need to be cultivated.
  • Blueberries: One of the more mainstream berries, blueberries are generally easy to find in grocery stores year round.
  • Boysenberries: You’ll get antioxidants from boysenberries, the same way you will from other berries like blueberries, but they’ll provide a different taste that some prefer.
  • Cantaloupe: Cantaloupe, referred to as rock melon in some parts of the world, is a wonderful choice that most surely would have been eaten by man throughout the ages. They are packed full of both Vitamin A and Vitamin C and can be eaten as a sweet dessert when you need it.
  • Cherimoya: This is an important fruit to add to your Paleo eating. It’s high in fiber, has a bit of protein, and has a good amount of Vitamin C.
  • Cherries: Whether you get fresh cherries or go with dried cherries you can’t beat this as a snack option. Cherries and other easily picked fruit would have been a big part of Stone Age eating.
  • Cranberries: These tart berries are usually consumed in juice form, but you’ll want to avoid juice while on Paleo. You can try eating a handful of them before a workout, or between meals.
  • Figs: If your only frame of reference for figs is Fig Newtons you’ll have to branch out a bit, as those aren’t Paleo-approved.
  • Grapefruit: Here’s a healthy fruit option that finds its way on many lists of the healthiest foods you can eat. It’s often brought up as a weight loss food as well, and it fits nicely into the Paleo eating method.
  • Grapes: Grapes are one of the best fruits to eat as a snack because they’re portable and poppable.
  • Guava: The Vitamin C levels for guava are off the charts, and they also score well in the fiber department.
  • Honeydew: Melons were surely enjoyed back in the prehistoric era and are still enjoyed in modern society.
  • Kiwi: Another source of Vitamin C that comes in a handy and portable size. Kiwi can be eaten on its own as a snack to get you to your next meal, and also works well in a smoothie.
  • Lemon: Lemons aren’t exactly a fruit that you’ll just peel and eat, but you can enjoy lemon slices in water, or lemon juice sprinkled on the meats you’ll be eating.
  • Lime: Limes, like lemons, aren’t likely to be a fruit that you dive into, but they make great accentuations to foods and drinks so that you can have a citrusy taste.
  • Lychee: These are one exotic fruit that are popular in some parts of the world than others, and one that you simply have to try if you haven’t yet.
  • Mango: An exotic choice for fruit is mango, but you can typically find them in the frozen fruits section. It contains Vitamin.
• Tubers: Potatoes, sweet potatoes, yams, and turnips.
• Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, flaxseed, and more.
• Healthy Fats and Oils: Extra virgin olive oil, avocado oil, coconut oil, and others.
• Salt and Spices: Sea salt, garlic, turmeric, rosemary, and others.

Foods to Avoid on the Paleo Diet

The Paleo diet discourages the consumption of certain foods that were not available to our Paleolithic ancestors. These foods include:

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• Sugar and High-Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many others.
• Grains: Bread, pasta, wheat, cereal, spelt, rye, barley, etc.
• 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.
• Artificial Sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium (use natural sweeteners instead).
• Highly Processed Foods: Everything labeled “diet” or “low fat” or that has many additives, including artificial meal replacements.

A simple guideline for the paleo diet is, if it looks like it was made in a factory, avoid it.

Potential Benefits of the Paleo Diet

The paleo diet may offer several potential health benefits, including:

• Weight Loss: By focusing on whole, unprocessed foods and limiting calorie-dense processed foods, the paleo diet may help promote weight loss.
• Improved Blood Sugar Control: The emphasis on low-glycemic index foods like vegetables, fruits, nuts, and seeds can help maintain stable blood sugar levels.
• Reduced Risk of Heart Disease: The paleo diet encourages the consumption of lean meats, fish, and healthy fats, which may help lower cholesterol levels and reduce the risk of heart disease.
• Reduced Inflammation: The exclusion of processed foods, refined sugars, and unhealthy fats may help reduce inflammation in the body.

Potential Drawbacks of the Paleo Diet

The paleo diet also has some potential drawbacks, including:

• Nutrient Deficiencies: The elimination of certain food groups, such as legumes, dairy, and grains, may lead to nutrient deficiencies if the diet is not carefully planned.
• Digestive Issues: The high fiber content of the paleo diet may cause bloating or other digestive issues in some people, especially when transitioning from a low-fiber diet.
• Cost: The paleo diet can be more expensive than other diets, as it often requires the purchase of grass-fed meats, wild-caught fish, and organic produce.
• Sustainability: Some may find the strict limitations of the paleo diet difficult to maintain long-term.

Modified Paleo Diets

There are now several different versions of the paleo diet. Some allow more modern foods, such as grass-fed butter and gluten-free grains like rice. Today, many people think of paleo as a template to base your diet on, not necessarily a strict set of rules you must follow. You can adapt all of this to your own personal needs and preferences.

Sensible Indulgences

While following a paleo diet, the following foods and beverages are perfectly fine in small amounts:

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• Wine: Quality red wine is not only part of the paleo diet, but it is high in antioxidants, polyphenols, and beneficial nutrients.
• Dark Chocolate: Dark chocolate is very high in antioxidants and important minerals like magnesium and iron. Choose a product with 70% or higher cocoa content.

What to Drink on the Paleo Diet

When it comes to hydration, water should be your go-to beverage. The following drinks aren’t strictly paleo but are typically accepted as beverages you can consume as part of the diet:

• Tea: Tea, especially green tea, is very healthy and loaded with antioxidants and various beneficial compounds.
• Coffee: Coffee is very high in antioxidants as well. Studies show that it has many health benefits.

Sample Paleo Meal Plan

This sample menu contains a balanced amount of paleo-friendly foods. By all means, adjust this menu based on your own preferences.

• Monday
  • Breakfast: Eggs and vegetables fried in olive oil, one piece of fruit
  • Lunch: Chicken salad with olive oil, a handful of nuts
  • Dinner: Burgers (no bun) fried in butter, vegetables, salsa
• Tuesday
  • Breakfast: Bacon, eggs, one piece of fruit
  • Lunch: Leftover burgers from the night before
  • Dinner: Baked salmon with vegetables
• Wednesday
  • Breakfast: Leftover salmon and vegetables from the night before
  • Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables
  • Dinner: Ground beef stir-fry with vegetables, berries
• Thursday
  • Breakfast: Eggs, one piece of fruit
  • Lunch: Leftover stir-fry from the night before, a handful of nuts
  • Dinner: Fried pork, vegetables
• Friday
  • Breakfast: Eggs and vegetables fried in olive oil, one piece of fruit
  • Lunch: Chicken salad with olive oil, a handful of nuts
  • Dinner: Steak, vegetables, sweet potatoes
• Saturday
  • Breakfast: Bacon, eggs, one piece of fruit
  • Lunch: Leftover steak and vegetables from the night before
  • Dinner: Baked tilapia, vegetables, avocado
• Sunday
  • Breakfast: Leftover salmon and vegetables from the night before
  • Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables
  • Dinner: Grilled chicken wings, vegetables, salsa

Simple Paleo Snacks

If you get hungry between meals, there are plenty of paleo snacks that are simple and easily portable:

• Toasted almonds or mixed nuts
• Hard-boiled eggs
• Fresh fruits and vegetables, including baby carrots, celery sticks, and sliced apples
• Dairy-free chia pudding

Simple Paleo Shopping List

There is an incredible variety of foods you can eat on the paleo diet. This simple shopping list should give you an idea of how to get started:

• Meat: Beef, lamb, pork, etc.
• Poultry: Chicken, turkey, etc.
• Fish: Salmon, trout, mackerel, etc.
• Eggs
• Fresh Vegetables: Greens, lettuce, tomatoes, peppers, carrots, onions, etc.
• Frozen Vegetables: Broccoli, spinach, various vegetable mixes, etc.
• Fruits: Apples, bananas, pears, oranges, avocado
• Berries: Strawberries, blueberries, etc.
• Nuts: Almonds, walnuts, macadamia nuts, hazelnuts
• Almond Butter
• Olive Oil
• Olives
• Sweet Potatoes
• Condiments: Sea salt, pepper, turmeric, garlic, parsley, etc.

How to Make Restaurant Meals Paleo

Eating out while following the paleo diet doesn’t have to be hard. Here are some simple guidelines:

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• Order a meat- or fish-based main dish.
• Get extra vegetables instead of bread or rice.
• Ask for your food to be cooked in olive oil or avocado oil.

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