The Paleo diet [1], based on the dietary habits of our cave-dwelling ancestors, is trending on the diet front. Although weight loss is an added bonus, the real goal of Paleo is to maximize the efficiency of the human body, body composition, and metabolic effects. It does this by eliminating things that our ancestors didn't eat, like legumes, cereal grains, refined sugar, dairy, potatoes, processed foods, refined vegetable oils, alcohol, refined sweeteners (like honey), and added salt.
But the list of foods you can eat on Paleo is more extensive [2] than one would think. This makes creating meals less daunting, although you need to prep and plan, and also allows for those on Paleo to eat a variety of foods. (Because food boredom means cravings and cravings mean hangry and hangry means . . . well, you get it.) And while there are a lot of foods that can be eaten on Paleo and are delicious when prepared the right way, be prepared to give up some of your favorites, like alcohol and peanut butter, for maximum results.
If you're thinking about going Paleo, check out this complete list of things you can eat and others that you can't.
What to Eat: Meat and Protein
- Poultry
- Turkey
- Steak
- Veal
- Bacon
- Pork
- Ground beef
- Eggs
- Lamb
- Bison
- Rabbit
- Goat
- Elk
- Emu
- Goose
- Kangaroo
- Wild boar
- Reindeer
- Turtle
- Ostrich
- Pheasant
- Quail
Choose organic, pasture-raised, grass-fed meats whenever possible.
What to Eat: Seafood
- Bass
- Salmon
- Halibut
- Mackerel
- Sardines
- Tuna
- Red snapper
- Shark
- Sunfish
- Swordfish
- Tilapia
- Trout
- Walleye
- Crab
- Crawfish
- Crayfish
- Shrimp
- Clams
- Lobster
- Scallops
- Oysters
What to Eat: Vegetables
- Asparagus
- Avocado
- Artichoke hearts
- Brussels sprouts
- Carrots
- Spinach
- Celery
- Broccoli
- Zucchini
- Cabbage
- Peppers (all kinds)
- Cauliflower
- Parsley
- Eggplant
- Green onions
- Yam*
- Sweet potato*
- Beets*
- Butternut squash*
- Acorn squash*
*Starchy vegetables should be eaten in moderation.
What to Eat: Fruits
- Apple
- Avocado
- Blackberries
- Papaya
- Peaches
- Plums
- Mango
- Lychee
- Blueberries
- Grapes
- Lemon
- Strawberries
- Watermelon
- Pineapple
- Guava
- Lime
- Raspberries
- Cantaloupe
- Tangerine
- Figs
- Oranges
- Bananas
Be sure to watch your sugar intake and eat high-sugar fruits in moderation.
What to Eat: Nuts and Seeds
- Almonds
- Cashews
- Hazelnuts
- Pecans
- Pine nuts
- Sesame seeds
- Pumpkin seeds
- Sunflower seeds
- Macadamia nuts
- Walnuts
- Chia seeds
What to Eat: Fats and Oils
- Olive oil
- Coconut oil
- Macadamia oil
- Avocado oil
- Grass-fed butter
What to Eat: Flavorings
- Coconut aminos
- Apple cider vinegar
- Tahini
What Not to Eat: Dairy
- Cheese
- Cottage cheese
- Nonfat dairy creamer
- Skim milk
- Two percent milk
- Whole milk
- Dairy spreads
- Cream cheese
- Powdered milk
- Yogurt
- Pudding
- Frozen yogurt
- Ice milk
- Low-fat milk
- Ice cream
What Not to Eat: Beverages
- Alcohol
- Soft drinks
- Fruit juices
- Energy drinks
What Not to Eat: Grains
- Cereals
- Bread
- English muffins
- Toast
- Sandwiches
- Triscuits
- Wheat Thins
- Crackers
- Oatmeal
- Cream of wheat
- Corn
- Corn syrup
- High-fructose corn syrup
- Wheat
- Pancakes
- Hash browns
- Pasta
- Fettuccine
- Lasagna
What Not to Eat: Legumes
- Soybeans
- Peas
- Peanuts
- Peanut butter
- Miso
- Lentils
- Lupins
- Mesquite
- Black beans
- Broad beans
- Fava beans
- Garbanzo beans
- Horse beans
- Kidney beans
- Lima beans
- Mung beans
- Adzuki beans
- Navy beans
- Pinto beans
- Red beans
- String beans
- White beans
- Chickpeas
- Snow peas
Other Foods to Avoid
- Artificial sweeteners
- Fatty meats
- Hot dogs
- Ketchup
- Spam
- French fries
- Pretzels
- Chips
- Cookies
- SunChips
- Pastries
- Potatoes
- Yucca
- Batata
- Sugar