What Are the Ingredients in Everyday Primal?

November 1, 2025 •

4 min read

According to fitness writer Mark Sisson, the primal diet is a lifestyle centered on whole, unprocessed foods to promote better health, not just weight loss. This comprehensive guide explains exactly what are the ingredients in everyday primal, covering the allowed foods, those to consume in moderation, and what to avoid completely.

Quick Summary

This guide breaks down the core components of the primal diet, which prioritizes whole foods like protein, vegetables, and healthy fats, while limiting processed items and grains.

Key Points

Whole Foods Focus: The primal diet's ingredients are primarily whole, unprocessed foods like meat, fish, eggs, vegetables, and healthy fats.
Less Restrictive than Paleo: Unlike strict paleo, the primal diet allows for some dairy (raw or fermented), legumes, and select starches like sweet potatoes in moderation.
Emphasis on Quality: High-quality, nutrient-dense ingredients are prioritized, including grass-fed meats and organic produce.
Avoid Processed Items: All grains, processed foods, refined sugars, and industrial seed oils are excluded from the primal ingredients list.
Not a Supplement: "Everyday Primal" is also the name of a supplement, but the ingredients of the diet are based on a food-based philosophy, not a product.
A Lifestyle, Not Just a Diet: The primal approach extends beyond food to include movement, sleep, and stress management.

Understanding the Everyday Primal Philosophy

The Everyday Primal approach, popularized by Mark Sisson's "The Primal Blueprint," promotes aligning our diet and lifestyle with our pre-agricultural, hunter-gatherer ancestors to achieve optimal health. It is less strict than the Paleo diet, allowing for certain foods like some dairy and legumes in moderation. The philosophy emphasizes not only what you eat but also how you live, incorporating factors like regular low-intensity movement, occasional high-intensity exercise, adequate sleep, and managing stress. The foundation of this diet is built on a few core principles: eating whole, unprocessed foods; avoiding toxins; and prioritizing nutrient density.

The Core Ingredients of the Everyday Primal Diet

The dietary guidelines for an Everyday Primal plan focus on high-quality, whole foods from specific categories. The majority of your intake should come from the following sources:

What to Eat Freely

High-Quality Protein: Lean protein is a cornerstone of the primal diet. It includes grass-fed meats like beef and lamb, pasture-raised poultry such as chicken and turkey, and wild-caught fish and shellfish like salmon, trout, and shrimp. Eggs, preferably from pasture-raised chickens, are also highly encouraged.
Healthy Fats and Oils: Healthy fats are the preferred energy source in this diet. Good sources include avocados, extra virgin olive oil, coconut oil, and grass-fed butter or ghee. Animal fats like lard are also acceptable.
Plenty of Vegetables: All vegetables are encouraged, especially non-starchy varieties. Examples include broccoli, kale, cauliflower, asparagus, mushrooms, onions, and bell peppers. Unlike some more restrictive diets, nightshades (tomatoes, peppers, eggplant) are allowed.
Fruits in Season: All fruits are on the menu, though moderation is advised due to their natural sugar content. Berries are a particularly good option. Fruits like apples, pears, and oranges are also part of the plan.
Nuts and Seeds: A variety of nuts and seeds provide healthy fats and minerals. These include almonds, macadamia nuts, walnuts, pecans, pumpkin seeds, and sunflower seeds. Raw nut butters are also acceptable.

Foods to Consume in Moderation

Raw or Fermented Dairy: One of the key differentiators from a strict Paleo diet is the allowance of dairy, provided it is full-fat, raw, or fermented. This includes products like yogurt, kefir, raw milk, and high-quality cheeses, assuming they are well-tolerated.
Select Starches and Legumes: While most grains are out, some starchy vegetables like sweet potatoes and winter squash are permitted. Legumes such as lentils and beans can also be included in moderation, especially if soaked or sprouted and well-tolerated.
Natural Sweeteners and Beverages: Natural sweeteners like raw honey and pure maple syrup are allowed but should be used sparingly. Coffee and tea are also fine, typically consumed without sugar.

Foods to Avoid

All Grains: This includes wheat, corn, oats, barley, and rice. The exclusion is based on the idea that human ancestors did not consume these in significant quantities.
Processed Foods and Refined Sugar: Heavily processed, packaged foods, and any forms of refined sugar are off-limits.
Unhealthy Vegetable Oils and Trans Fats: Industrial seed oils like canola, soybean, and corn oil are avoided. Margarine and other sources of trans fats are also prohibited.

Primal vs. Paleo: A Key Ingredients Comparison


Feature	Primal Diet	Paleo Diet
Dairy	Allowed in moderation (raw or fermented, full-fat).	Strictly prohibited (with some exceptions made by individual followers).
Legumes	Allowed in moderation (soaked/sprouted) if well-tolerated.	Prohibited.
Nightshades	Permitted.	Traditionally prohibited, but increasingly accepted by many.
Starchy Carbs	Allowed in moderation (sweet potatoes, wild rice, quinoa).	Starchy vegetables like sweet potatoes are typically allowed; wild rice and quinoa are generally not.
Saturated Fat	Encouraged from quality sources like grass-fed meat and coconut oil.	Early versions avoided, but modern approaches are more accepting.
Lifestyle Focus	Strong emphasis on lifestyle factors like exercise, sleep, and sun exposure.	Focuses more on the dietary aspect, with less emphasis on broader lifestyle.

Important Clarification: The Primabolics "Everyday Primal" Supplement

It is important to note that the term "Everyday Primal" is also the name of a specific nutritional supplement produced by the company Primabolics. This product is completely separate from the Primal diet and lifestyle. The supplement contains a blend of herbs, vitamins, and minerals, with ingredients such as Fadogia Agrestis, Bulbine Natalensis, Shilajit, Zinc, and Magnesium. These are not components of the diet but are intended to support health, energy, and hormonal balance. The two should not be confused when discussing dietary choices.

Conclusion: Embracing the Ingredients in Everyday Primal

The ingredients in Everyday Primal are not a specific list of supplement contents but rather a philosophy centered on consuming whole, minimally processed foods that align with ancestral eating patterns. The focus is on high-quality proteins, healthy fats, and a wide variety of vegetables, with fruits and nuts playing a secondary role. Unlike stricter diets like Paleo, the primal approach allows for moderate consumption of certain items like dairy and select starchy carbs, making it a more flexible long-term lifestyle choice. By centering your meals on nutrient-dense, real food, you can follow the ingredients list for a healthier, more primal way of eating(https://www.healthline.com/nutrition/primal-diet).

Frequently Asked Questions

No, the Everyday Primal diet is a variation of the Paleo diet but is less restrictive. While both emphasize whole foods, Primal allows for moderate amounts of raw/fermented dairy, some legumes, and select starchy carbs, which are typically restricted in Paleo.

The diet includes high-quality protein sources such as grass-fed meats, wild-caught fish, pasture-raised poultry, and eggs. All parts of the animal are often encouraged.

Most grains are avoided, but some primal followers include wild rice and quinoa in moderation. This is a point of difference from strict Paleo.

The Everyday Primal diet is a food-based lifestyle, while the Everyday Primal supplement by Primabolics is a commercial product containing specific herbal and mineral ingredients, and is not part of the food diet.

Yes, but in moderation and with a focus on raw, fermented, or full-fat organic dairy, such as yogurt, kefir, and cheese. This is acceptable for individuals who tolerate dairy well.

Fruits are included but should be eaten in moderation, especially berries. Natural sweeteners like honey and maple syrup are also allowed sparingly.

The diet emphasizes healthy fats like extra virgin olive oil, coconut oil, avocado oil, and grass-fed butter or ghee. Industrial seed oils are avoided.

Yes, the primal philosophy is holistic and incorporates lifestyle elements such as regular movement, lifting heavy things, stress management, getting enough sleep, and sun exposure.