The Paleo diet, often called the "caveman diet," has gained popularity for its focus on whole, unprocessed foods. While the concept is straightforward, implementing it into your daily life requires understanding its principles and having a well-structured plan. This article provides a comprehensive overview of the Paleo diet, its benefits, potential drawbacks, and practical guidance for following it, including a sample meal plan.
What is the Paleo Diet?
The Paleo diet definition is simple: Eat only foods that were available to our hunter and gatherer ancestors thousands of years ago during the Paleolithic Age. The Paleo diet is based on eating the same foods that were available to our ancestors in the Paleolithic era. The idea is that these are the foods that our bodies were designed to eat while many of the heavily processed modern products consumed today contribute to chronic disease and health problems. The Paleo diet focuses on consuming foods that were available to our pre-agricultural ancestors. It emphasizes whole foods that our ancestors would have eaten, focusing on meats, fruits, and vegetables.
Foods Included in the Paleo Diet
The paleo diet includes whole, unprocessed foods like vegetables, nuts, seeds, and meat. You can eat a variety of whole, unprocessed foods on the paleo diet. This includes:
- Meat: Beef, lamb, chicken, turkey, pork, and others (unprocessed meats)
- 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.
- Herbs
- Spices
- Nutritious fats and oils
Many people prefer grass-fed meats, pastured eggs, and organic produce while following a paleo diet. However, this is not required.
Foods Excluded from the Paleo Diet
Legumes, dairy products, cereal grains and processed foods are the main food groups eliminated from the Paleo diet. The diet avoids grains, legumes, dairy products, refined sugar, and processed foods. Foods to avoid typically include:
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- Processed foods
- Added sugar
- Soft drinks
- Artificial sweeteners
Foods to avoid on the paleo diet include processed foods and ingredients, like sugar, bread, certain vegetable oils, and artificial sweeteners.
Specifically, the paleo diet discourages the consumption of certain foods, including:
- 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.”
Foods to Limit on the Paleo Diet
Foods to limit include:
- Grains
- Most dairy products
- Legumes
However, it’s important to consider the above as general guidelines, not something written in stone. You can adapt all of this to your own personal needs and preferences.
Read also: Printable Food Guide
Potential Benefits of the Paleo Diet
The Paleo diet has been associated with many health benefits, from better blood sugar levels to reduced inflammation. Potential benefits of Paleo include increased weight loss, reduced inflammation, increased satiety and stable blood sugar levels. This diet may lead to significant weight loss (without calorie counting) and major improvements in health.
- Weight Loss: By swapping processed foods and refined sugars for nutrient-rich proteins and healthy fats, you can cut calories and kick-start weight loss. Is the Paleo diet good for weight loss? Keep in mind that the amount of Paleo diet weight loss can vary depending on many factors, such as what your diet was like beforehand.
- Increased Protein Intake: Getting enough protein is essential to maintaining overall health. Protein is one of the staples of Paleo.
- Reduced Inflammation: Inflammation is a normal bodily response triggered by the immune system to protect against foreign invaders. The Paleo diet plan encourages eating plenty of anti-inflammatory foods, such as fruits, vegetables, nuts and seeds. Fruits and vegetables are high in antioxidants, which help neutralize the harmful free radicals that contribute to inflammation in the body.
- Increased Satiety: Fat is digested very slowly, so it stays in the stomach for longer and keeps you feeling full.
- Nutrient Density: One of the biggest benefits of the Paleo diet is that it prioritizes nutrient-dense foods over heavily processed or refined foods.
- Blood Sugar Control: While not as extreme as a very low- or no-carb diet, Paleo does restrict many types of carbohydrates, such as cereal grains. A study published in the European Journal of Clinical Nutrition compared the benefits of following a Paleo diet versus a diet recommended by the American Diabetes Association in 24 participants with diabetes. Of course, lifestyle factors also play an important role in diabetes prevention.
- Heart Health: Promising research shows that the Paleo diet could be beneficial for heart health.
Potential Drawbacks of the Paleo Diet
While there are many benefits to the paleo diet, there are also some drawbacks. The Paleo diet also restricts many foods that are loaded with beneficial nutrients.
- Nutrient Deficiencies: 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. Eliminating these food groups can put individuals following a paleo diet at risk of developing nutrient deficiencies.
- Not Suitable for All Diets: 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.
- Gastric Distress: 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.
- Individual Variability: 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.
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.
- Autoimmune Paleo Diet: Also known as the AIP diet, this variation involves cutting out foods that trigger inflammation and then slowly reintroducing them to determine which you’re able to tolerate.
- 80/20 Paleo Diet: If you can’t imagine giving up grains altogether, this may be the right fit for you.
- Pegan Diet: Combining the principles of the vegan diet and Paleo diet, the “Pegan diet” focuses on plant-based whole foods while excluding animal products altogether.
- Primal Diet: Much like the Paleo diet, the Primal diet is centered around following a way of eating similar to our ancestors.
Paleo vs. Keto
Both low-carb, low-sugar diets that tend to be nutrient-dense, Paleo and keto eliminate the majority of sources of “empty calories” in the typical Western diet. The main difference between the Paleo vs. keto is that the keto diet is higher in fat, while the Paleo diet tends to be higher in protein. While the Paleo diet eliminates added sugar, grains, beans/legumes and dairy, the keto diet eliminates basically all sources of sugar - this includes fruit and the Paleo go-to starch sweet potatoes. Conversely, on the Paleo diet, the goal is not to get into ketosis, but simply to eat a healthy, balanced diet.
Sensible Indulgences on the Paleo Diet
While following a paleo diet, the below foods and beverages below 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.
Printable Resources for the Paleo Diet
Looking for a resource on the Paleo diet for beginners? Print out a list of healthy Paleo foods, and bring it with you to the grocery store for an easy reference. Whether you’re new to The Paleo Diet or a long-time follower, this printable Paleo Diet food list of approved foods will make grocery shopping easier!
Practical Tips for Following the Paleo Diet
- Focus on Whole Foods: As a simple rule of thumb, opt for whole foods that have been minimally processed whenever possible.
- Eliminate Temptations: One of the best ways to avoid unhealthy cravings and snack foods is to simply keep them out of your kitchen altogether.
- Don't Overdo Unhealthy Paleo Foods: It can be easy to load your diet up with fried bacon and butter and still technically be following a Paleo diet plan. Similarly, while fried bacon and conventional butter may be Paleo-friendly, include these foods only in moderation. Pork, for example, carries a higher risk of parasites, while shrimp often contains unhealthy chemicals and additives.
- Listen to Your Body: Finally, listen to your body.
- Eat When Hungry: Eat when you feel hungry, and don’t worry about counting calories (such as in the CICO diet) or macronutrients. If you find that you’re not losing weight, consider cutting back on high-carb, high-fat foods, such as nuts, seeds and oils.
- Combine with a Healthy Lifestyle: Any diet should be paired with a healthy lifestyle to maximize results for the long term.
- Consult a Professional: You may want to talk with a doctor or nutritionist before starting a paleo diet. However, if you have diabetes, you should consult with your doctor before making any major dietary changes.
Eating Out on the Paleo Diet
Creating the perfect Paleo diet shopping list is one thing, but what about when it comes to eating out? 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.
- Swap out any starches.
- Order a veggie as a side dish.
Sample Paleo Meal Plan
Following the Paleo diet plan can be a bit tricky, as it can be challenging to know which foods you should include and which you should avoid. 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
7-Day Paleo Diet Meal Plan
Our 7-day paleo diet meal plan is designed to give you a reference for what you can eat on a paleo meal plan! We’ve given you plenty of variety and balance, and also made sure there’s some use of meal prep and leftovers to save time.
Note: We repeat a few recipes throughout the meal plan to simplify meal preparation, save time, ensure consistency, reduce food waste, and make it easier for beginners to stick to the diet.
Day 1: Meal Prep Day
With most meal plans, day 1 is meal prep day. If you do it this way, you need around 3 hours allotted for preparation and cooking.
Note: Refer to this table to to find out which recipes you’ll need to prepare multiple servings of. For the Paleo porridge, you can choose to cook a large batch, and then store in portions.
Day 2
- Lunch: You’ll be having some Paleo Turkey Burgers (approx. 211 calories) together with your Mediterranean sweet potatoes.
Day 3
- Breakfast: add a serving of medium-sized apple (approx.
- Lunch: Have a serving of Clean-Eating Cobb Salad (approx.
Day 4
- Lunch: Have a refreshing drink of Watermelon and Banana Smoothie (approx. 61 calories) together with your lunch.
Day 5
- Lunch: Similar to Day 4, you’ll be having a serving of Clean-Eating Cobb Salad (approx.
Day 6
- Dinner: 353 calories) together with your easy one pan Mediterranean cod.
Day 7
- Day 7 marks the last day of your meal plan for the week.
- Lunch: Similar to Day 2, you’ll be having some Paleo Turkey Burgers (approx. 211 calories) together with your Mediterranean sweet potatoes for lunch.
Simple Paleo Snacks
If you get hungry between meals, there are plenty of paleo snacks that are simple and easily portable: Paleo snacks are easy to prepare and take with you on the go. A few ideas include fruit, nuts, hard-boiled eggs, or baby carrots.
- Toasted almonds or mixed nuts
- Hard-boiled eggs
- Fresh fruits and vegetables, including baby carrots, celery sticks, and sliced apples
- Dairy-free chia pudding
Meal Prep Strategies for the Paleo Diet
- Cook in Bulk: Prepare large quantities of proteins like chicken, beef, or fish.
- Vegetables: Roast a variety of vegetables such as sweet potatoes, broccoli, and Brussels sprouts in large batches.
- Freezing: Freeze portions that you won’t eat within a few days to maintain freshness.
- Separate Components: Store ingredients like proteins, veggies, and sauces separately.
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.
Common Questions About the Paleo Diet
- Can I drink alcohol on the Paleo diet? Alcohol is generally avoided, but some people allow for occasional consumption of wine or spirits in moderation.
- Are there any Paleo-friendly snacks? Yes, some popular Paleo snacks include nuts, seeds, fruits, and vegetable sticks with guacamole.
- Can I follow the Paleo diet if I’m vegetarian? It can be challenging, but it’s possible by focusing on vegetables, fruits, nuts, seeds, and plant-based protein sources.
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