What Do You Eat on a Paleo Diet?

December 8, 2025 •

4 min read

The paleo diet, which eliminates processed foods, grains, and dairy, was the most searched diet-related term on Google in 2014, reflecting its global popularity. This eating plan focuses on consuming foods similar to those that were hunted and gathered by our Paleolithic ancestors.

Quick Summary

The paleo diet is based on whole, unprocessed foods like lean meats, fish, vegetables, fruits, nuts, and seeds. It excludes grains, dairy, and legumes, focusing on natural nutrient-dense sources for energy and satiety.

Key Points

Embrace Whole Foods: The core of the paleo diet is consuming whole, unprocessed foods that are as close to their natural state as possible.
Prioritize Lean Protein: Fill your plate with lean meats (like grass-fed beef and poultry) and wild-caught fish, as these are excellent sources of protein and healthy fats.
Load Up on Plants: Vegetables and fruits provide essential vitamins, minerals, antioxidants, and fiber, forming a critical part of the paleo plan.
Avoid Modern Processed Items: Grains, dairy, refined sugars, legumes, and most processed oils are off-limits, as they are considered recent additions to the human diet.
Consider the Risks and Adapt: Be mindful of potential nutrient deficiencies (especially calcium and fiber) and the diet's restrictive nature, which can be challenging for long-term adherence.

What Foods Are Allowed on the Paleo Diet?

The paleo diet is built around the fundamental principle of eating whole, unprocessed foods that mimic what human ancestors consumed during the Paleolithic era. This means prioritizing nutrient-dense items that could be hunted, fished, or gathered, while avoiding agricultural-era inventions. Following these guidelines can lead to higher protein intake, increased fiber, and a focus on healthy fats.

Lean Meats and Poultry

Protein is a cornerstone of the paleo diet, providing satiety and essential amino acids. The emphasis is on lean, high-quality sources, ideally from grass-fed or pasture-raised animals, which often have a better omega-3 to omega-6 ratio.

Grass-fed beef, bison, and venison
Free-range chicken and turkey
Pork

Fish and Seafood

Rich in omega-3 fatty acids, fish and seafood are highly encouraged. Wild-caught options are preferred over farmed fish.

Salmon
Mackerel
Tuna
Shrimp and other shellfish

Vegetables and Fruits

Vegetables and fruits are crucial for vitamins, minerals, antioxidants, and fiber. They should make up a significant portion of each meal.

Vegetables: Broccoli, cauliflower, spinach, kale, carrots, peppers, and sweet potatoes.
Fruits: Berries, apples, pears, oranges, and bananas.

Nuts and Seeds

These provide healthy fats, protein, and fiber. They make for excellent snacks but should be consumed in moderation due to their calorie density.

Almonds, walnuts, pecans, and macadamia nuts
Pumpkin seeds, sunflower seeds, and chia seeds
Unsweetened, unsalted nut butters

Healthy Fats and Oils

Unlike many modern diets, the paleo plan embraces healthy fats from natural sources.

Avocado and avocado oil
Extra virgin olive oil
Coconut oil

Eggs

Free-range or omega-3 enriched eggs are a nutrient-rich staple of the diet.

What Foods Should You Avoid?

The paleo diet eliminates several major food groups that became common with the agricultural revolution, based on the belief that human genetics are not well-adapted to these items.

Grains: This includes wheat, rye, barley, oats, and rice, and products made from them like bread, pasta, and cereals.
Legumes: All legumes, such as beans, lentils, peas, and peanuts, are excluded.
Dairy: Most dairy products are off-limits, though some modern adaptations may permit grass-fed butter or ghee. This restriction is a major source of calcium and vitamin D concern for some critics.
Refined Sugar and Artificial Sweeteners: All forms of added sugar, high-fructose corn syrup, and artificial sweeteners are avoided.
Processed Foods: Any food that is highly processed or contains unnatural ingredients is excluded, such as cookies, chips, sodas, and frozen meals.
Refined Vegetable Oils: Oils like soybean, sunflower, and canola oil are not paleo-friendly due to their modern processing methods.

Modern Interpretations and Considerations

While strict paleo adheres to the ancestral model, many practitioners follow a more flexible version. Some may include items like small amounts of dark chocolate or red wine, while others make exceptions for certain tubers like white potatoes, which some strict adherents avoid due to their glycemic index.

However, it's crucial to acknowledge the potential downsides, such as nutrient deficiencies from eliminating entire food groups. The higher cost of grass-fed meat and organic produce can also be a barrier for many people. Anyone considering a restrictive diet should consult a healthcare provider or a registered dietitian to ensure their nutritional needs are met. For more information on the diet, refer to reliable sources like the Mayo Clinic's detailed overview of the paleo diet.

Paleo vs. Modern Diet: A Comparison


Feature	Paleo Diet	Standard Modern Diet
Core Foods	Meat, fish, vegetables, fruits, nuts, seeds, healthy fats	Processed foods, grains, dairy, refined sugars, vegetable oils
Exclusions	Grains, legumes, dairy, processed foods, refined sugars	Often lacks restriction, includes all modern food groups
Satiety	High protein and fat content may increase feelings of fullness	Often includes high-carb, low-fiber foods that lead to rapid hunger
Micronutrients	High in some vitamins and minerals from produce; potential for deficiencies in calcium and Vitamin D	Variable, often high in sodium and sugar; fortified foods provide some nutrients
Fat Profile	Emphasizes healthy fats (olive, avocado, nuts); saturated fat intake varies based on meat choice	Often includes high amounts of unhealthy trans fats and processed vegetable oils

Example of a Paleo Day

Breakfast: Scrambled eggs with spinach, bell peppers, and avocado slices.
Lunch: A large salad with grilled chicken, mixed greens, cucumbers, tomatoes, and a simple olive oil and lemon juice dressing.
Dinner: Baked salmon fillet with a side of steamed broccoli and roasted sweet potato.
Snacks: An apple with a handful of almonds or a small bowl of berries.

Conclusion

While the paleo diet can offer numerous benefits, including weight loss and improved metabolic health, it's not a one-size-fits-all solution. By focusing on whole, unprocessed foods while eliminating added sugars, grains, and legumes, it promotes a nutrient-dense eating pattern. However, the restrictive nature of the diet may make it challenging to adhere to long-term and could lead to potential nutritional deficiencies without careful planning. The emphasis on healthy fats and lean protein is a positive takeaway, but it's important to consult a professional to ensure a balanced approach that meets your individual needs. Ultimately, a balanced, whole-food-focused diet, with or without grain and dairy exclusion, remains a solid foundation for good health.

Frequently Asked Questions

Unprocessed potatoes, like baked or boiled white and sweet potatoes, are generally considered acceptable on a modern paleo diet, though some stricter versions may avoid them due to their high starch content.

No, alcohol is generally not allowed on the paleo diet, as most alcoholic beverages, like beer, are made from grains and were not available during the Paleolithic era.

No, peanut butter is not paleo because peanuts are legumes, which are excluded from the diet. Nut butters made from other nuts, such as almond or cashew butter with no additives, are acceptable.

On the paleo diet, you can get calcium from non-dairy sources such as dark leafy greens (kale, spinach), sardines (with bones), and almonds.

While both exclude grains and sugar, the paleo diet is broader and less focused on macronutrient ratios. The keto diet strictly limits carbohydrates and emphasizes high fat intake to induce ketosis.

Proponents claim the paleo diet is anti-inflammatory due to the elimination of processed foods and the emphasis on fruits, vegetables, and healthy fats. Some studies support this, but research on the long-term effects is mixed.

The paleo diet can be more expensive than a standard Western diet because it prioritizes high-quality, fresh ingredients like organic produce, grass-fed meat, and wild-caught fish, which often come at a premium price.