What Can You Eat on a Paleo Keto Diet?

Studies have shown that combining a focus on ancestral eating with a low-carbohydrate approach can help improve metabolic health and lead to weight loss. A paleo keto diet is a hybrid nutritional plan that merges the whole, unprocessed food emphasis of the paleo diet with the macronutrient restrictions required for ketosis. This approach prioritizes nutrient-dense, clean eating while keeping carbohydrates low to promote fat-burning for energy.

Quick Summary

The paleo keto diet centers on high-quality proteins, healthy fats, and low-carb vegetables, effectively eliminating grains, legumes, dairy, and refined sugars. This guide covers a comprehensive food list to help you build satisfying meals that promote ketosis while adhering to clean-eating principles.

Key Points

• Combine Principles: The diet merges Paleo's whole-food focus with Keto's low-carb, high-fat macronutrient ratio.

• High-Quality Protein: Focus on grass-fed meat, pastured poultry, and wild-caught fish while consuming moderate amounts.

• Healthy Fats are Fuel: Prioritize healthy fats from sources like avocado, coconut oil, and olive oil to maintain ketosis.

• Strictly Eliminate Grains and Legumes: Grains (wheat, rice) and legumes (beans, lentils) are off-limits in a paleo keto diet.

• Cut Refined Sugars: All processed sugars, and even paleo-approved natural sugars like honey, are excluded due to high carb content.

• Limit Dairy and Starchy Carbs: Most dairy and high-carb vegetables like potatoes are avoided, with some exceptions like ghee.

Understanding the Paleo Keto Philosophy

The paleo keto diet combines the core tenets of two popular dietary lifestyles: Paleolithic (Paleo) and Ketogenic (Keto). The Paleo diet is based on the eating habits of our hunter-gatherer ancestors, focusing on whole, unprocessed foods while excluding grains, legumes, dairy, and refined sugars. The ketogenic diet, on the other hand, is defined by its macronutrient ratio, emphasizing high fat, moderate protein, and very low carbohydrate intake to trigger a metabolic state called ketosis, where the body burns fat for fuel instead of glucose.

By merging these, the paleo keto diet takes the best from both. It focuses on the food quality championed by paleo, favoring grass-fed meats, wild-caught fish, and organic produce, while strictly adhering to the low-carb framework of keto. This creates a powerful combination aimed at reducing inflammation, stabilizing blood sugar, and promoting fat loss, all while prioritizing nutrient-dense foods.

Acceptable Protein Sources

Protein is a critical component of any diet, and on paleo keto, the focus is on high-quality, clean sources. Consuming moderate amounts helps maintain muscle mass without interfering with ketosis.

• Grass-Fed Meats: Beef, lamb, and other red meats from animals raised on their natural diet are preferred for their higher nutrient and healthy fat content.
• Pastured Poultry: Free-range chicken, turkey, and duck are excellent choices.
• Wild-Caught Seafood: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. Other options include tuna, cod, and shellfish.
• Eggs: Pastured eggs are a staple and a great source of protein and fat.

Healthy Fats for Fuel

As the primary energy source, fats are crucial for a paleo keto diet. They provide satiety and help maintain ketosis.

• Avocado and Avocado Oil: A perfect source of monounsaturated fats.
• Coconut Oil: A rich source of medium-chain triglycerides (MCTs), which are easily converted into ketones.
• Olive Oil: A foundation of many healthy diets, ideal for dressings and low-heat cooking.
• Nuts and Seeds: Macadamia nuts, pecans, almonds, pumpkin seeds, and hemp seeds are excellent sources of fat and nutrients.
• Ghee/Grass-Fed Butter: While strict paleo excludes dairy, some variations and many paleo keto practitioners include ghee or grass-fed butter due to its high fat and low lactose content.

Low-Carb Vegetables and Greens

These provide essential vitamins, minerals, and fiber without a high carbohydrate load. They should form the bulk of your non-fat, non-protein intake.

• Leafy Greens: Spinach, kale, Swiss chard, and lettuce are all excellent choices.
• Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts are versatile and nutrient-dense.
• Other Low-Carb Vegetables: Asparagus, zucchini, bell peppers, and cucumbers are also on the menu.

Limited Fruits and Acceptable Sweeteners

Most fruits are too high in sugar for ketosis, but small amounts of certain berries are acceptable.

• Berries: Small servings of blackberries, raspberries, and strawberries are low in net carbs and high in antioxidants.
• Approved Sweeteners: Monk fruit and stevia are carb-free, paleo-friendly sweeteners. Natural sweeteners like honey or maple syrup are excluded due to their high sugar content, even though they are paleo.

Foods to Strictly Avoid

Adhering to both paleo and keto principles means avoiding a significant list of modern foods.

• Grains and Legumes: All grains (including rice, wheat, corn) and legumes (beans, lentils, peanuts) are strictly off-limits.
• Dairy: Cow's milk, cheese, yogurt, and other high-lactose dairy are excluded, with the possible exception of ghee or grass-fed butter.
• Refined Sugar and Artificial Sweeteners: All forms of added sugar, including honey, maple syrup, and coconut sugar, are forbidden. Likewise, artificial sweeteners like aspartame and sucralose are out.
• Processed Foods: Any pre-packaged, processed snacks, meats, or meals that contain non-paleo or high-carb ingredients are not allowed.
• Seed and Vegetable Oils: Highly processed oils such as canola, soybean, and corn oil are out in favor of healthier options.
• High-Carb Produce: Starchy vegetables like potatoes, sweet potatoes, and corn, along with most high-sugar fruits, are excluded.

Paleo vs. Keto: A Comparative Look

Feature	Paleo Diet	Keto Diet	Paleo Keto Diet
Carbohydrate Intake	Moderate, from whole foods like fruits and starchy vegetables.	Very low, typically under 50g net carbs/day.	Very low, from low-carb vegetables and berries.
Focus	Whole, unprocessed foods; ancestral eating philosophy.	Macronutrient ratio to achieve ketosis (high fat, low carb).	Combines whole food quality with keto macro targets.
Dairy	Excludes most dairy, but some accept ghee/butter.	Allows high-fat, low-carb dairy like cheese and cream.	Excludes most dairy; ghee/butter is a gray area.
Legumes	Excludes all legumes (beans, lentils).	Excludes most legumes due to carbs.	Excludes all legumes.
Sweeteners	Allows natural sweeteners like honey and maple syrup.	Only allows zero-carb sweeteners like stevia and monk fruit.	Only allows zero-carb sweeteners.
Key Goal	Reduce inflammation, support gut health, general wellness.	Induce ketosis, lose weight, improve blood sugar.	Achieve ketosis with a focus on nutrient-dense foods.

Example Paleo Keto Meal Ideas

Creating delicious meals that fit the paleo keto criteria is simpler than it seems with the right ingredients. Here are a few ideas:

• Breakfast: Scrambled eggs with spinach, avocado, and sautéed bell peppers in ghee.
• Lunch: A large salad with mixed greens, grilled chicken or salmon, olives, avocado, and a simple olive oil vinaigrette.
• Dinner: Pan-seared steak with a side of roasted broccoli and garlic.
• Snack: A handful of macadamia nuts or a paleo keto 'fat bomb' made from coconut oil and cacao powder.
• Another Dinner Idea: Chicken and broccoli stir-fry made with coconut aminos, ginger, and garlic over cauliflower rice.

For more culinary inspiration, you can explore specialized paleo keto recipe sites like Paleo Running Momma for delicious ideas.

The Bottom Line: Succeeding on a Paleo Keto Diet

A paleo keto diet is not just about elimination; it's about re-focusing on high-quality, nutrient-dense foods that nourish your body. By cutting out processed ingredients, inflammatory seed oils, and high-carb foods, you allow your body to enter a state of ketosis while reaping the broader health benefits of ancestral eating. The key is to prioritize clean protein, healthy fats, and a wide variety of low-carb vegetables. While the restrictions can seem challenging, focusing on the abundance of delicious, whole foods you can eat makes this lifestyle sustainable and rewarding. As with any significant dietary change, it is always wise to consult a healthcare professional, especially if you have pre-existing conditions.

Frequently Asked Questions

Are potatoes and sweet potatoes allowed on a paleo keto diet?

No, both potatoes and sweet potatoes are too high in carbohydrates to fit within the strict macronutrient limits of a ketogenic diet, even though they are considered paleo.

Can I have dairy on a paleo keto diet?

Most dairy is excluded from a paleo keto diet, though some variations and individuals may include ghee or grass-fed butter, which have very low lactose content.

Is fruit allowed on this diet?

Most fruits are too high in sugar. Only very small amounts of low-glycemic berries, such as raspberries and blackberries, are acceptable in moderation.

What is the primary energy source on a paleo keto diet?

The primary energy source comes from fat, rather than carbohydrates, as the body enters a metabolic state called ketosis.

Can I use natural sweeteners like honey or maple syrup?

No, while these are paleo-approved, they contain too much sugar and carbohydrates to be compatible with the ketogenic requirement of the diet. Use zero-carb sweeteners like stevia or monk fruit instead.

How is paleo keto different from standard keto?

Paleo keto prioritizes food quality, sourcing, and the elimination of all grains and legumes, which are not necessarily restricted in a standard keto diet. It applies the high-fat, low-carb ratio of keto to a more ancestral, whole-foods framework.

Are grains and legumes off-limits?

Yes, all grains and legumes are strictly excluded to adhere to both the paleo philosophy and the low-carb demands of ketosis.