The Paleolithic diet—paleo for short—is meant to mimic what our hunter-gatherer ancestors ate. As with most diets, some foods are allowed and some are not, and some foods fall into a gray area. If you're new to the paleo diet, knowing what to eat for breakfast, lunch, and dinner can be hard. Our ultimate list of paleo-approved foods will help simplify your planning for dining out or cooking at home.

Whether you're a beginner, looking for a refresher on the guidelines, or just want to adopt some of the healthiest parts of the paleo diet, here's what you need to know to eat paleo.

What Is the Paleo Diet Really?

The premise behind "eating paleo" is that the current Western diet, characterized by a high consumption of processed foods, contributes to the rise of chronic diseases such as obesity, heart disease, and cancer. Paleo diet proponents claim that eating paleo can reduce inflammation, improve blood lipids, help with weight loss, stabilize blood sugar, and even reduce the risk of chronic diseases, including heart disease and diabetes. The fundamental concept is simple: if a hunter-gatherer could obtain it 10,000 years ago, it is suitable for consumption.

The Good and Controversial Aspects of the Diet

The pros of the paleo diet are clear: it focuses on increasing the intake of whole foods, fruits, vegetables, high-quality proteins, and healthy fats, and on drastically decreasing the consumption of ultra-processed foods, added sugars, and salt. For those looking to eat a more well-rounded diet, these "guidelines" sound familiar and are widely supported by nutrition experts.

However, the paleo diet also advocates cutting out grains, dairy, and legumes entirely, which has caused controversy among many nutrition experts. These foods, despite what some paleo advocates claim, are healthful and can be excellent sources of fiber, vitamins, and essential minerals. The key, as always, lies in the balance and quality of the products we consume.

Allowed Foods in the Paleo Diet

In short, if your ancestors could hunt or gather it, it is allowed on the paleo diet. This includes a wide variety of fresh and nutritious foods that should make up the bulk of your plate. Freezing vegetables without added sauces, for example, is also perfectly compatible with this plan.

Quality Meats and Fish

Most meat and seafood fit into a paleo diet. Protein is the fundamental building block of all cells and tissues, in addition to helping maintain satiety. However, in Paleo, special attention is paid to how these foods are sourced. The emphasis on grass-fed meat is because it tends to be leaner and has a more favorable ratio of omega-3 fatty acids (healthy fats that reduce inflammation). Similarly, wild-caught seafood is recommended to ensure a higher omega-3 content.

Key foods in this category:

• Chicken and turkey (raised without antibiotics, if possible)
• Grass-fed Beef
• Fish and Seafood (Salmon, Tuna, Cod, etc. – choose sustainable fishing options)
• Pork and bacon (watch out for cured or pre-marinated options that may contain added sugar!)

Fruits and Vegetables: The Foundation of Paleo Nutrition

There is little debate over the health benefits of fruits and vegetables. They are chock-full of vitamins, minerals, antioxidants, and fiber. The only caveat in the paleo context is that some vegetables are starchy (e.g., sweet potatoes) and some fruits are higher in sugar (e.g., bananas or grapes). Therefore, if you are trying to lose weight or watch your blood sugar levels, consume these in moderation. The key point is that they must be whole, unprocessed foods.

Paleo Approved Vegetables:

• Cauliflower
• Broccoli
• Brussels sprouts
• Spinach and Kale
• Sweet Potato (moderate consumption)
• Squash (Butternut Squash)
• Cabbage

Paleo Approved Fruits:

• Berries (strawberries, blackberries, blueberries)
• Apples
• Melon
• Citrus fruits
• Bananas (moderate consumption due to sugar content)
• Grapes, peaches, plums

Eggs

Eggs are a staple in the paleo diet and offer a wealth of nutrients, including protein, B vitamins, minerals, and antioxidants. They are also affordable and easy to prepare. Whenever possible, choose organic and free-range eggs, as they tend to have a higher omega-3 content than eggs from caged chickens.

Nuts and Seeds (Except Peanuts)

Nuts and seeds are full of healthy fats, fiber, and protein. Plus, they were foraged in prehistoric times, so you can include them without remorse. The one major exception to consider is the peanut, which is not considered paleo because it is technically a legume that grows underground.

Paleo Nuts and Seeds:

• Almonds
• Walnuts (including macadamia and pecans)
• Pistachios
• Hazelnuts
• Pine nuts
• Pumpkin seeds (pepitas)
• Chia seeds
• Sunflower seeds
• Flaxseeds

Healthy Oils

In the paleo world, oils extracted directly from the plant are allowed, as they simulate the type of fat that would have been obtained ancestrally. These are:

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

Foods to Strictly Avoid in the Paleo Diet

If you are following a strict paleo diet, the following foods are not permitted for various reasons, ranging from their origin in modern agriculture to their nutritional composition:

Grains and Cereals

On the paleo diet, you won't be consuming cereal, crackers, rice, pasta, bread, or beer. Why are all grains forbidden? Firstly, grains are a product of modern agriculture; it is highly unlikely that cavemen ate bread. Secondly, grains contain compounds and proteins like gluten, lectins, and phytates, which, according to paleo proponents, cause inflammation in the body and block the absorption of other nutrients. Critics, however, point out that these compounds are not problematic in a balanced diet and that whole grains provide plenty of fiber.

• Wheat, rye, barley, oats, millet, corn, and rice

Legumes

This category includes all beans, peas, lentils, peanuts, tofu, and other soy foods. Legumes are not allowed on paleo because they are considered to be high in lectins and phytic acid, although, as with grains, this is a point of scientific debate. It is important to note that legumes are low in fat and high in fiber, protein, and iron, and their consumption has been linked to a reduced risk of disease in many studies.

• Beans, lentils, peas, chickpeas
• Peanuts and peanut butter
• Tofu, tempeh, and soy sauce

Refined Sugars, Salt, and Processed Foods

Our ancestors did not eat these foods, and there is little disagreement that refined sugars, excess salt, and ultra-processed foods contribute to conditions like high blood pressure and heart disease.

• Refined sugar
• Sugary beverages and sodas
• Table salt
• Artificial sweeteners (they are processed foods)
• Refined vegetable oils (corn, safflower, canola)

Gray Areas: Foods for Occasional Consumption

Some foods generate debate within the paleo community. While the strict version prohibits them, many followers choose to include them in moderation.

Dairy

A strict paleo follower does not consume dairy because hunter-gatherers did not milk cows. This includes milk, butter, yogurt, sour cream, and cheese. However, some more flexible versions of the diet allow dairy products, especially if they come from grass-fed animals. Fermented dairy products like kefir are also more accepted, as they have less lactose and casein, two of the main concerns in this diet.

• Milk, butter, cheese, yogurt (if consumed, grass-fed and fermented are preferred)

Starchy Vegetables and High-Sugar Fruits

While they are nutritious, sweet potatoes, squash, and certain fruits like bananas or dates can raise blood sugar more than berries or spinach. Paleo adherents consider them acceptable, but advise minimizing them if the main goal is weight loss or strict blood sugar control.

Alcohol

Beer is out because it is made from grains. Liquor is also avoided. But there is good news for cider lovers: most hard ciders are gluten-free and, therefore, allowed. Red wine is the most accepted alcoholic beverage in the paleo community due to its resveratrol content, an antioxidant.

A Sample Day on the Paleo Diet

If you are interested in the paleo diet plan, you can see how a day of eating is structured according to these principles:

• Breakfast: Scrambled or hard-boiled eggs with sautéed spinach and berries (raspberries or strawberries) on the side.
• Mid-morning snack: Pumpkin seeds and dried apricots.
• Lunch: Spaghetti squash with shrimp or grilled chicken.
• Afternoon snack: Banana or apple with almond butter.
• Dinner: Chicken or beef with roasted sweet potatoes and a variety of steamed vegetables.

Make the Paleo Diet Fit Your Life

The paleo diet includes a large number of healthy foods, but also restricts or eliminates other healthy foods (such as whole grains and legumes). It is important to note that you don't have to be an all-or-nothing with this approach. Considering adopting some of the paleo eating patterns, and skipping the ones that don't work for you, is a smart way to improve your health.

For example, cutting back on added sugar and ultra-processed foods will improve your health, whether you are following the paleo diet or not. If you are unsure about grains or dairy, talk to a registered dietitian or your doctor to determine what is best for your body. The essential thing is that the majority of your plate is covered by nature: meat, fish, fruits, and lots of vegetables.