Paleo List Of Foods To Eat & Avoid

Paleo’s list of foods is like what our hunter-ancestors would eat thousands of years ago. Although it is impossible to know exactly what the paleo list of foods ancestors ate in different parts of the world, researchers believe their diets comprised whole foods. In this exploration of optimal nutrition, we delve into the essential Paleo list of foods to eat and avoid. Navigating through these dietary guidelines is not only about embracing a caveman-inspired approach but also about making informed decisions that can significantly impact your well-being.

However, we assume that the Paleo meal plan can be simulated by following a whole food-based diet and a physically active life. One benefit that makes us interested in the Paleolithic age in general and the Paleo diet, in particular, is that hunters were supposed to have significantly lower rates of diseases such as obesity, diabetes, and heart disease.

Several studies show that this diet can lead to significant weight loss (without counting calories) and major improvements in health.

This article is a basic introduction to the Paleo diet as it provides a simple Paleo meal plan, a complete list of Paleo foods, and other basic information.

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Paleo list of foods

Here we will tell you in detail the Paleo list of foods to eat and avoid.

Paleo diet food list not allowed

List of foods not to eat on Paleo diet

Sugar and high-fructose corn syrup: soft drinks, fruit juices, candy, desserts, ice cream and many others.
Grains: These include bread, pasta, wheat, rye, barley, etc.
Legumes: beans, lentils, and many more.
Dairy: Avoid most dairy products, especially low-fat (some versions of the Paleo 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.
Trans fats: Found in margarine and processed foods. It is called hydrogenated oils.
Artificial sweeteners: aspartame, sucralose, Cyclades, saccharin, and even stevia. Use natural sweeteners like honey instead.
Highly processed foods: Everything labeled “diet” or “low-fat” contains lots of artificial additives.

If you want to avoid these ingredients, you should read ingredient lists even on foods marketed as “healthy foods”.

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Paleo list of foods to eat

Eat whole and unprocessed foods:

Meat: beef, lamb, chicken, turkey, etc.
Fish and seafood: salmon, trout, haddock, shrimp, and oysters.
Eggs: choose omega-3 enriched eggs.
Vegetables: broccoli, cabbage, peppers, onions, carrots, tomatoes, etc.
Fruits: apples, bananas, oranges, pears, avocados, strawberries, grapes, etc.
Rhizomes: Potatoes, sweet potatoes, yams, turnips, etc.
Nuts and seeds: Almonds, macadamia, walnuts, hazelnuts, seeds, pumpkin seeds and more.
Healthy fats and oils: extra virgin olive oil, coconut oil, avocado oil, and others. Check out 10 paleolithic ketogenic diet benefits.
Salt and spices: sea salt, garlic, turmeric, rosemary, etc.

Try to choose grass, pasture, and organic if you can afford it, if not, always switch to the least processed option.

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Paleo snacks

You won’t need over three meals to eat in a day, but if you feel hungry, Here are some simple Paleo snacks that are easy to carry:

Dark chocolate: Choose one with 70% cocoa or higher.
Baby carrots.
Boiled eggs.
Sliced fruit.
Nuts
Leftovers of the previous night.
Apple slices with Some almond butter and a bowl of berries with some coconut cream
Homemade beef.

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What do Paleo diet drinks include?

When it comes to hydration, water should be your go-to beverage.

The following drinks are not suitable for Paleo, but most people drink them anyway even on Paleo:

Tea: Tea is very healthy and contains antioxidants and various beneficial compounds. Green tea is the best, besides, it helps lose weight and control blood sugar levels.
Coffee: Coffee is very high in antioxidants. Studies show that it has many health benefits, including weight loss.

Check out how to lose weight on a coffee diet and Green coffee.

Paleo Diet Meal Plan

There is no one right way to eat for everyone, and Paleolithic humans have thrived in various diets.

Back then, people depended on what was available at the time and place in which they lived.

Some have eaten a low-carb diet with lots of animal foods (Like the Carnivore and Dukan diet), while others have followed a high-carb diet basing their diet on vegetables (vegetarian diet).

Of course, you can adapt all this to your needs and preferences. Also, the best thing about Paleo is that you just stick with natural foods without restrictions.

Here are the basics:

Eat Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs and spices, healthy fats, and oils.
Avoid: Processed foods, refined sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, refined carbs, vegetable oils, margarine, and trans fats.

Check out How Long Does It Take to Lose Weight on Paleo?

Paleo meal plan for one week

This sample menu contains a balanced amount of Paleo meals for one week.

Adjust this list based on your preferences.

Monday

Breakfast: eggs and fried vegetables in coconut oil – one piece of fruit.
Lunch: chicken salad with olive oil – a handful of nuts.
Dinner: Burgers (without buns) fried in butter with vegetables and some sauce.

Tuesday

Breakfast: bacon and eggs with a piece of fruit.
Lunch: Leftover burgers from the night before.
Dinner: fried salmon in butter with vegetables.

Wednesday

breakfast: meat with vegetables (leftovers from the night before).
Lunch: sandwich in lettuce leaves with fresh meat and vegetables.
Dinner: fried ground meat with vegetables – small bowl of berries.

Thursday

Breakfast: eggs and a piece of fruit.
Lunch: fries from the night before – nuts.
Dinner: fried chicken with vegetables.

Friday

breakfast: eggs and fried vegetables in coconut oil.
Lunch: chicken salad with olive oil – a handful of nuts.
Dinner: Steak with vegetables and sweet potatoes.

Saturday

breakfast: Bacon and eggs with a piece of fruit.
Lunch: Leftover steaks and vegetables from the night before.
Dinner: grilled salmon with vegetables and avocado.

Sunday

Breakfast: Meat with vegetables (leftovers from the night before).
Lunch: sandwich in lettuce leaves with fresh meat and vegetables.
Dinner: grilled chicken wings with vegetables and sauce.

There is usually no need to track calories or macronutrients (proteins, carbohydrates, or fats) on a paleo diet, at least not at first.

However, if you need to lose a lot of weight, it is recommended that you cut your carbohydrate intake.

Check out other low-carb diets:

Limit your intake of high-fat foods such as nuts.

A Simple Paleo Shopping List

There is a great selection of foods you can eat on a paleo diet.

This simple shopping list should give you an idea of how to get started:

Meat: beef, lamb, etc.
Poultry: chicken, turkey, etc.
Fish: salmon, trout, mackerel, etc.
Eggs.
Fresh vegetables: lettuce, tomatoes, peppers, carrots, onions, etc.
Frozen vegetables: broccoli, spinach, various vegetable mixes, etc.
Fruits: apples, bananas, pears, oranges, avocados.
berries: strawberries, blueberries, etc.
Nuts: Almonds, walnuts, macadamia, and hazelnuts.
almond butter.
Coconut slices.
oil, olive oil, coconut oil.
sweet potato.
spices: sea salt, pepper, turmeric, garlic, parsley, etc.

It is recommended to eliminate all unhealthy foods from your home including soft drinks, sugar, pastries, cakes, biscuits, bread, ice cream, and cereals.

In wrapping up our exploration of the Paleo diet, it’s clear that making informed choices about the foods we consume is pivotal for a healthier lifestyle. By adhering to a well-structured Paleo list of foods to eat and avoiding those that don’t align with its principles, you can embark on a journey towards improved well-being. Remember, the key lies in embracing nutrient-dense options while steering clear of processed alternatives. Here’s to a vibrant and Paleo-inspired journey to better health!