The Paleo diet, short for Paleolithic, suggests sticking to the basic foods eaten by prehistoric humans. The plan focuses on grass-fed lean meat, fish high in omega-3 fatty acids, eggs, fruit, vegetables, nuts, and seeds. The paleo diet is an eating plan based on foods humans might have eaten during the Paleolithic Era. A modern paleo diet includes fruits, vegetables, lean meats, fish, eggs, nuts and seeds. These are foods that in the past people could get by hunting and gathering. It doesn't include foods that became more common when small-scale farming began about 10,000 years ago. The purpose of a paleo diet is to eat foods likely eaten by early humans. Farming made foods such as grains and legumes more easily available. And it introduced dairy. Also, farming changed the diets of animals that people ate. The paleo diet idea is that these changes in diet outpaced the human body's ability to change, or adapt. Recommendations vary among paleo diets promoted in books and online. Breakfast. Lunch. Dinner. Snacks. In general, a paleo diet has many features of recommended healthy diets. Common features the paleo diet has include the emphasis on fruits, vegetables, lean meats and the avoidance of processed foods. Most studies of paleo diets included small numbers of people. Also, they only lasted from a few weeks to a few months. The definitions of the diet also vary from one study to another.
What is the Paleo Diet?
The Paleo diet, sometimes called the caveman diet or the Stone Age diet, centers on the whole foods hunters and gatherers would’ve consumed in the Paleolithic era. This means eating a limited diet mainly made up of lean grass-fed meats, fish high in omega-3s, fruits, veggies, nuts, and seeds. Followers of the paleo diet aim to eat in the way that our prehistoric ancestors did. They seek out whole, unprocessed foods and avoid processed foods, grains, legumes, and dairy. Paleo advocates argue that our bodies are unable to process foods that emerged after the development of farming.
Foods to Eat on the Paleo Diet
You can eat a variety of whole, unprocessed foods on the paleo diet. This includes:
- Meat: Beef, lamb, chicken, turkey, pork, and others
- Fish and seafood: salmon, trout, haddock, shrimp, shellfish, etc (choose wild-caught if you can)
- Eggs: may be free-range, pastured, or omega-3 enriched
- Vegetables: broccoli, kale, peppers, onions, carrots, tomatoes, etc.
- Fruits: apples, bananas, oranges, pears, avocados, strawberries, blueberries, and more.
- Tubers: potatoes, sweet potatoes, yams, turnips, etc.
- Nuts and seeds: almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, and more
- Healthy fats and oils: extra virgin olive oil, avocado oil, and others
- Salt and spices: sea salt, garlic, turmeric, rosemary, etc.
Many people prefer grass-fed meats, pastured eggs, and organic produce while following a paleo diet. However, this is not required.
Foods to Avoid on the Paleo Diet
While following a Paleo diet, avoid consuming dairy products, oats, cereal, pasta, legumes, processed foods, soda, and other sources of refined sugar and added salt. The paleo diet discourages the consumption of certain foods, including:
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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. To avoid these ingredients, you must read ingredient lists and nutrition labels, even on foods labeled as “health foods.” Having trouble cutting out dairy? One popular Paleo substitution is unsweetened nut-based milk instead of cow’s milk.
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 also use the paleo diet as a starting point, adding in a few other healthy foods like grass-fed butter and gluten-free grains.
Sensible Indulgences
While following a paleo diet, the below foods and beverages below are perfectly fine in small amounts:
- 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. However, roasted coffee beans were probably not part of the human diet during the Paleolithic era. Strict modifications of Paleo, like the Autoimmune Protocol (AIP), definitely forbid it. However, black coffee is rich in antioxidants and is fine to enjoy in moderation on a flexible Paleo diet.
Potential Benefits of the Paleo Diet
People claim that the paleo diet offers many health benefits, which include promoting weight loss, reducing the risk of diabetes, and lowering blood pressure.
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Weight Loss
An older 2008 study found that 14 healthy volunteers achieved an average weight loss of 2.3 kilograms by following the paleo diet for 3 weeks. In 2009, researchers compared the effects of the paleo diet with a diet for diabetes on 13 people with type 2 diabetes. The small study found that eating the paleo way reduced participants’ body weight and waist circumference. A 2014 study of 70 postmenopausal women with obesity found that following a paleo diet helped participants lose weight after 6 months. However, after 2 years, there was no difference in weight loss between participants following the paleo diet and those adhering to regular Nordic nutrition recommendations. These results suggest that other healthful diets may be just as successful at promoting weight loss. The authors of a 2017 review noted that the paleo diet helped reduce weight in the short term but concluded that this result is due to caloric restriction, or consuming fewer calories. Overall, the research suggests that the paleo diet may help people lose weight initially but that other diets that reduce calorie intake may be just as effective. More research is necessary before doctors recommend the paleo diet for weight loss. Currently, doctors advise people to follow a calorie-controlled diet and exercise more to lose weight. A paleo meal plan may support weight loss, improve insulin sensitivity, and reduce blood pressure in the short term.
Reducing Diabetes Risk
Will following a paleo eating plan reduce a person’s risk of developing diabetes? The results of some initial studies are promising. Insulin resistance is a risk factor for diabetes. Improving a person’s insulin sensitivity decreases the likelihood that they will develop diabetes and can help those who have diabetes reduce their symptoms. A small study in 2015 compared the effects of the paleo diet with those of a diet based on recommendations from the American Diabetes Association on people with type 2 diabetes. While both diets improved the participants’ metabolic health, the paleo diet was better at improving insulin resistance and blood sugar control. An older 2009 study of nine sedentary volunteers without obesity also found that the paleo diet improved insulin sensitivity. There is a need for more recent research on the paleo diet and diabetes, but the evidence to date suggests that eating like a hunter-gatherer may improve insulin sensitivity.
Lowering Blood Pressure
High blood pressure is a risk factor for heart disease. Some people think that the paleo diet can help keep blood pressure in check and promote heart health. An older 2008 study of 14 healthy volunteers found that following the paleo diet for 3 weeks improved systolic blood pressure. It also decreased weight and body mass index (BMI). The study did not include a control group, however, so the results are not conclusive. A 2014 study supported these early findings. Researchers compared the effects of the paleo diet with those of a diet that the Dutch Health Council recommend on 34 participants with characteristics of metabolic syndrome, a condition that increases the risk of heart disease. Results showed that the paleo diet reduced blood pressure and blood lipid profile, both of which can improve heart health. Although initial studies suggest that the paleo diet may reduce blood pressure and support heart health, more recent and extensive studies are necessary to make any conclusions.
Other potential benefits
The paleo diet includes whole, unprocessed foods like vegetables, nuts, seeds, and meat. It may benefit your overall health and reduce your risk for some health conditions, including obesity. 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. This diet may lead to significant weight loss (without calorie counting) and major improvements in health. Anthropologists also speculate that the paleo diet influenced anatomic and physiologic changes in humans, including increased brain size and reduced gastrointestinal tract size (1).
Potential Drawbacks
While there are many benefits to the paleo diet, there are also some drawbacks. For example, the paleo diet eliminates several food groups that are highly nutritious, including legumes, dairy, and gluten-containing grains. Legumes are rich in fiber, protein, and various micronutrients, including iron, zinc, and copper, while dairy products have essential nutrients like calcium, which is important for bone health (9, 10). Eliminating these food groups can put individuals following a paleo diet at risk of developing nutrient deficiencies. In addition, legumes are one of the primary protein sources in the vegan and vegetarian diet, which may make the paleo diet unrealistic for vegans and vegetarians (11). The paleo diet includes foods high in fiber, like vegetables, fruits, and nuts. Since foods high in fiber can have a laxative effect, a person transitioning from a low fiber diet to a paleo diet could experience gastric distress, such as bloating, as a result (12, 13). It’s important to recognize that there’s no one “right” way to eat for everyone, so while the paleo diet may work for people you know, it may not be best for you. You may want to talk with a doctor or nutritionist before starting a paleo diet. Some people doubt the idea that the human body didn't change, or adapt, to foods that came with farming. The main concern about paleo diets is the lack of whole grains and legumes. These foods are considered good sources of fiber, vitamins, proteins and other nutrients. Also, low-fat dairy products are good sources of protein, calcium, vitamins and other nutrients. Whole grains, legumes and dairy also are generally more affordable and available than foods such as wild game, grass-fed animals and nuts. For some people, a paleo diet may be too costly. The long-term risks of a paleo diet aren't known. Data from many studies of popular diets showed that a Mediterranean diet was the only one with many benefits without the risk of possible harmful effects. Also, the potential benefits of a paleo diet may not outweigh the benefits of other healthy diets. Some experts have argued that the idea the paleo diet is based on isn't the full story. Many things - not only farming - shaped how human nutritional needs changed. Archaeological researchers have found tools for grinding grains at 30,000-year-old sites - well before the introduction of farming. Researchers also have studied microfossils of plants found in the dental remains of Paleolithic humans and Neanderthals. Genetic research has shown that important evolutionary changes continued after the Paleolithic era.
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Sample Paleo Meal Plan
Planning Paleo meals can be hard, especially if you're used to grains or beans as staple foods. Here's why that particular meal template works. If that sounds a little strange or hard to plan for, here's a two-week sample meal plan with a printable grocery list so you can see how it can work on a day-to-day level. The plan assumes you'll be eating 3 meals and a snack every day. It's fine to skip the snack, or even one of the meals, and just eat larger amounts at the other two meals. The meal plan is sized for two people. Lunches are written to be portable if necessary, for people who eat at work/school. Most snacks are also portable. 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
Here's another sample meal plan:
Breakfast
- Breakfast Casserole with Sausages (makes 2 days of breakfast; save the leftovers for tomorrow)
- Apple and Onion Scrambled eggs (make ½ recipe for two people) with some extra fried onions and mushrooms
- Leftover sausage casserole
- Breakfast stuffed peppers (makes 2 servings; save leftovers for breakfast tomorrow)
- Leftover breakfast stuffed peppers
- Cabbage and onions fried up with bacon
Lunch
- Portable salad: grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.
- Leftover maple braised chuck roast
- Portable salad: grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.
- Leftover beef and winter vegetable soup
- Leftover grilled chicken breast on top of salad greens with vinaigrette
- Leftover pork chili with baked sweet potatoes
Dinner
- Butterflied roasted chicken with wild mushroom soup.
- Simple sausage casserole (makes 2 servings; save leftovers for breakfast tomorrow)
- Beef and Winter Vegetable Soup with oven-roasted eggplant
- Grilled chicken breasts with zucchini (save half the chicken for lunch tomorrow)
- Spicy Pork Chili (makes 2 days; save leftovers for lunch tomorrow) with pan-fried Brussels sprouts
- Pistachio-crusted salmon (makes 2 servings; save leftovers for breakfast tomorrow) with roasted beets and sweet potatoes.
Snack
- Carrot sticks with mustard and/or mayo
- Frozen berries with a drizzle of coconut milk (and honey if you like)
- Beef jerky
- Piece of fruit
Easy Paleo Recipes
With a collection of delicious recipes at your fingertips, meal planning for a Paleo diet doesn’t have to be difficult. Here are some recipe ideas:
- Go bananas for this sweet Paleo spin on traditional pancakes. It’s easy to whip up a big bowl of batter and freeze as many pancakes as you need for the week. Keep it grain-free and dairy-free with coconut flour and almond milk.
- This gluten-free almond flour Paleo bread is a match made in heaven for your morning coffee.
- Chicken and waffles are a popular pairing, but when their powers combine in this Paleo recipe, your taste buds are in for a treat. By combining chicken breasts, sweet potato, almond flour and other ingredients and then pouring the mixture into a waffle iron, you can create perfectly portable patties in minutes.
- These Paleo blueberry muffins are gluten-free, dairy-free and freezer-friendly for up to two months!
- Start your day off right with the winning combo of bacon and eggs, perfectly accented by fresh chives and paprika.
- Eggs, spinach, carrots, red onion and cauliflower unite in this colorful and savory veggie breakfast bowl.
- Who doesn’t love a breakfast burrito?
- Start your day with a serving of vegetables, courtesy of this fun Paleo breakfast twist on stuffed bell peppers.
- Chicken broth forms the base of this flavorful soup, while onion, garlic, ginger and Thai red curry paste give it an extra kick. Add a little greenery with chopped green onion and fresh cilantro, and use coconut aminos in place of soy sauce to keep it Paleo.
- Veggie rice bowls are a quick and easy meal prep lunch, and cabbage rice is a low-carb, grain-free substitute for the Paleo diet.
- Salad doesn’t always have to be served in a bowl! These customizable low-carb, gluten-free jars start with a base of salsa and avocado, followed by layers of cooked chicken breast, roasted veggies and leafy greens.
- These lettuce cups are zesty, sweet and savory all at once.
- This grain-free Paleo pad thai is easy to make and store. Chicken and creamy sauce are the stars of the show, with a supporting cast of colorful veggies.
- Add some sweetness to your day with a burst of fresh berries, fruit purée, dairy-free yogurt and grain-free granola with nuts and seeds. When stored in lidded jars, these parfaits will keep for about four days.
- With cauliflower rice tabbouleh, kalamata olives and a rich tzatziki sauce, this fresh and flavorful chicken breast recipe will have you feeling like a Greek goddess.
- Bison steaks are packed with iron and omega-3 fatty acids, while whipped parsnips with coconut cream and chives create a delightful alternative to traditional mashed potatoes.
- These tender lamb chops are marinated in a blend of fresh herbs, garlic and olive oil, then grilled to perfection. The high-quality protein and the healthy fats from olive oil will keep you full and energized, while the simple marinade enhances the meat’s natural flavors without added sugars or artificial additives.
- Packed with flavor and crunch, these succulent salmon bowls are perfect for a quick and easy dinner at home. Swap out the white rice for cauliflower rice or cabbage rice to make it Paleo.
- This homemade bone broth soup is filled with essential nutrients, amino acids and minerals that support gut health, joint function and overall wellness. It’s also highly versatile, allowing the addition of Paleo-friendly proteins like shredded chicken or beef.
- Craving a burger? There’s no need to reach for fast food when delicious recipes like these exist! These juicy turkey burgers only need a few simple ingredients, and you can use lettuce wraps instead of buns to keep them Paleo.
- Simple grilled steak is elevated with a unique pistachio pesto sauce. This dish is entirely Paleo-friendly, avoiding dairy, grains and processed ingredients while delivering bold and satisfying flavor.
- These succulent chicken thighs and accompanying zesty marinade are packed with fresh, vibrant flavors. The marinade helps the chicken stay tender even after reheating, making it a convenient and tasty choice for batch cooking. This Paleo recipe is the perfect choice for an easy dinner you can enjoy throughout the week.
- This slow-cooked chicken dish is packed with protein and infused with smoky, spicy and tangy flavor without the processed sugars or additives found in traditional barbecue sauce.
- This Paleo vegan winter salad is made with kale, crunchy nuts, seasonal fruits and a flavorful Paleo-friendly dressing. It provides a balanced blend of fiber, healthy fats and antioxidants.
- Rice is not part of the Paleo diet, but with a little help from a food processor, you can create a cauliflower substitute that might be even more delicious. Mushrooms, pork, onion and ginger add a symphony of savory flavor to the dish.
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:
- 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.
What are the Ideal Macros for Paleo?
The Paleo diet focuses on nutrient-dense foods without actually defining ideal macronutrient ratios. However, research on hunter-gatherer diets suggests they typically fell within a broad range of 19%-35% protein, 22%-40% carbs and 28%-58% fat.
What is the 85-15 rule for Paleo?
When Dr. Loren Cordain developed the Paleo diet, he was wise enough to factor in some wiggle room (or “cheat days,” if you prefer). In his 2002 book “The Paleo Diet,” Dr. Cordain recommends adhering to the Paleo diet 85% of the time and eating whatever you want the other 15% of the time. This flexibility makes it easier to stick to the diet long term, and this is where we get the “85-15 rule.”