In This ArticleView AllIn This ArticleWhat Is the Paleo Diet?Foods to EatFoods to AvoidSometimes FoodsSample MenuPaleo Lifestyle Tips
In This ArticleView All
View All
In This Article
What Is the Paleo Diet?
Foods to Eat
Foods to Avoid
Sometimes Foods
Sample Menu
Paleo Lifestyle Tips
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 grey area and are sometimes allowed.If you’re new to the paleo diet, knowingwhat 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?The premise behind “eating paleo” is that the current Western diet contributes to the rise of chronic diseases such as obesity, heart disease and cancer. Paleo diet proponents claim 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.Melina HammerThe pros of paleo are that it focuses on increasing the intake of whole foods, fruits and vegetables, healthy proteins andhealthy fats, and decreasing consumption of processed foods, sugar and salt. For those looking to eat a more well-rounded diet, these “guidelines” sound familiar—we advocate for these foods, too—and healthy.However, the paleo diet also advocates cutting out grains, dairy and legumes, and this has caused controversy among nutrition experts. These foods, despite what paleo advocates claim, are healthful and can be good sources of fiber, vitamins and minerals.Healthy Paleo RecipesFoods You Can Eat on the Paleo DietIn short, if your ancestors could hunt or gather it, it is allowed on the paleo diet. This includes:Grass-fed meat:Choosing grass-fed is healthier for the environment and closer to what our ancestors ateFish and seafood:Choose wild-caught.Fresh fruits and veggiesEggsNuts and seedsHealthy oils:olive, walnut, flaxseed, macadamia, avocado, coconutMeat & SeafoodPictured Recipe:Simple Grilled Salmon & VegetablesMost meat and seafood fit into a paleo diet. Meat is a source of protein, and protein is the building block of all cells and tissues. Protein also helps keep you full. Watch out for pre-marinated and cured meats that may contain added sugar, since sugar is off-limits on paleo. Common meat and seafood choices in the paleo diet include:ChickenBeefSalmonTunaPorkBaconCodTurkeyGrass-fed meat is recommended on the paleo diet because it is leaner than meat from grain-fed animals and has more omega-3 fatty acids, the healthy fats that reduce inflammation in the body and protect your heart.A typical American diet is high in saturated and trans fats and lower in healthy poly- and monounsaturated fats, hence the paleo diet’s emphasis on grass-fed meats.Look forchicken raised without antibioticsand try to source your meat from a local farm to learn more about how it was raised.Choosing wild seafood over farm-caught may help boost your omega-3 intake, too.Look for wild salmonand other sustainably caught seafood when you’re eating paleo.Fruits & VegetablesPictured Recipe:Cauliflower Steaks with ChimichurriThere is little argument over thehealth benefits of fruits and vegetables. They are chock-full of vitamins, minerals, fiber and antioxidants. The only caveat for people on the paleo diet is that some vegetables are starchy (e.g., potatoes) and some fruits are higher in sugar (e.g., bananas). So, if you are trying to lose weight or watch your blood sugar levels, eat these in moderation. Some strict versions of the diet ban potatoes altogether.Despite bananas being higher in natural sugars, they are still considered paleo. One medium banana has 113 calories, 2 grams of fiber and 26 grams of carbohydrates.Bananas are an unprocessed, whole foodwith a good source of potassium.The key to remember with eating paleo is that you want your diet to contain unprocessed, whole foods, so fruits and vegetables should make up the bulk of your diet. Frozen vegetables without added sauce are also allowed on a paleo diet.Paleo VegetablesCauliflowerBroccoliBrussels sproutsSweet potatoesButternut squashCabbageSpinachPaleo FruitsApplesBerries: including blackberries, blueberries and strawberriesMelonGrapesBananasCitrus fruitsPeachesPlumsEggsEggs are allowed on a paleo diet, andoffer a wealth of nutrients, including protein, B vitamins, minerals and antioxidants. They are also affordable and easy to prepare. Buy organic and free-range eggs if possible for a higher omega-3 content than eggs from chickens raised in cages.Nuts & SeedsTree nutsand seeds are full of healthy fats, fiber and protein. Plus, they were foraged in prehistoric times, so you can load up your cart with them. Keep in mind that peanuts are not considered paleo because they are technically legumes that grow underground.Paleo Nuts & SeedsAlmondsCashewsPistachiosWalnutsMacadamia nutsPecansHazelnutsPine nutsBrazil nutsPumpkin seeds(pepitas)Chia seedsSunflower seedsFlax seedsHealthy OilsPictured Recipe:Roasted Cauliflower and Walnut DipOils are a bit trickier regarding paleo.Loren Cordain, Ph.D., founder of the paleo diet movement, breaks down which oils are healthy on the paleo diet:olive, walnut, flaxseed, macadamia, avocado and coconut oils are all allowed because they were gathered directly from the plant. While our hunter-gatherer ancestors probably did not consumeflaxseedoil, it is allowed because of its content of high alpha-linolenic acid (ALA), a type of heart-healthy, anti-inflammatory omega-3 fatty acid.Paleo OilsOlive oilWalnut oilFlaxseed oilMacadamia oilAvocado oilCoconut oilFoods to Avoid on the Paleo DietIf you are following a strict paleo diet, you should avoid the following foods, since they are not permitted on the paleo diet:Cereal grains (rice, wheat, rye, oats, barley, millet and corn)Legumes (peanuts, beans, lentils, tofu)Refined sugarProcessed foodsSoda and sweetened beveragesRefined vegetable oilsSaltArtificial sweetenersGrainsOn the paleo diet, you won’t be consuming much (if any) cereal, crackers, rice, pasta, bread and beer. Yes, beer. All grains are forbidden on the paleo diet. Why? First, grains are a product of modern agriculture—cavemen most likely didn’t nosh on bread. Second, grains are high in carbohydrates, which can spike your blood sugar.Paleo critics point out that not all grains are created equal—whole grainsdo not spike your blood sugar as much asrefined grains. Even so, people on the paleo diet still steer clear of grains because they contain different compounds and proteins like gluten,lectinsand phytates, which they claim cause inflammation in the body and block other nutrients from being absorbed. Paleo critics say gluten is not a problem unless you have an allergy or sensitivity to it, and lectins and phytates are not problematic on a balanced diet.What Is a Complex Carbohydrate?LegumesLegumes are members of a large family of plantsthat have a seed or pod. This category includes all beans, peas, lentils, tofu and other soy foods and peanuts. This also includes peanut butter and soy sauce. Legumes are not allowed on paleo because of their high content of lectins and phytic acid. Similar to grains, this is controversial in the scientific community. There is a lot of research that supports eating legumes as part of a healthy diet because they are low in fat and high in fiber, protein and iron—and linked to reduced risk of disease.Processed FoodsProcessed foods often contain refined sugars, salt, refined vegetable oils and artificial sweeteners. Our ancestors didn’t eat these foods. Plus, there is little argument in the scientific community that refined sugars and excess salt contribute to obesity, high blood pressure and heart disease.There is some disagreement, however, over vegetable oils and artificial sweeteners. TheAmerican Heart Associationrecommends consuming corn, safflower and canola oils, but paleo plans say these are “not allowed” because of the ratio of omega-6 to omega-3 fatty acids and the way the oils are processed.TheU.S. Food and Drug Administration (FDA)has approved several artificial sweeteners as safe to consume, but they are not allowed on paleo since they are man-made, processed food. Plus, there is some evidence thatartificial sweeteners can be harmful to our gut bacteria.Quick & Easy Paleo RecipesFoods You Can Sometimes Eat on the Paleo DietPictured Recipe:Ricotta & Yogurt ParfaitDairyA strict paleo diet does not allow dairy products because hunter-gatherers did not milk cows. This includes milk, butter, yogurt, sour cream and cheese. However, some people on the paleo diet say dairy is OK, especially if it is grass-fed since there is evidence that cows allowed to forage on grass produce milk with more omega-3s compared to grain-fed cows.Fermented dairy products like kefirare also OK for some paleo eaters because they have a lower content of lactose and casein, the two concerns people on the paleo diet have with dairy. If you prefer to avoid dairy on the paleo diet, you can substitutenon-dairy milk productsmade with coconut milk, almond milk and cashew milk.Starchy Vegetables & High-Sugar FruitsThis is a gray area. Sugary fruits and starchy vegetables—like potatoes, squash and beets—can spike your blood sugar more than berries and spinach. But they’re also rich in numerous nutrients. That’s why these are OK in moderation and are best to minimize if you are trying to lose weight, according to paleo experts.AlcoholIt’s best to avoid alcohol if you are strict paleo. Beer is made from grains, and liquor also contains traces of gluten. But good news for cider lovers: Most hard ciders are gluten-free, so they are allowed. Check the label to be sure. Red wine is more accepted in the paleo community because it contains the antioxidant resveratrol. But sorry, Chardonnay lovers, white wine is technically not allowed.What Happens to Your Body When You Drink a Glass of Wine Every NightSample Paleo Diet MenuPictured Recipe:Paprika Chicken Thighs with Brussels SproutsIf you’re sold on the idea of starting a paleo diet, check out our7-Day Paleo Diet Meal Planfor a week of delicious meals and snacks that fit a paleo eating plan. Curious about what a day in the life of a paleo eater looks like? Here’s a sample:Breakfast:Eggs and spinach with raspberries on the sideSnack:Pumpkin seeds and dried apricotsLunch: Spaghetti squash with shrimpAfternoon snack:Banana with almond butterDinner:Chicken with sweet potatoes and vegetablesHow to Make the Paleo Diet Fit Your LifestyleThis is a brief guide to following the paleo diet, but it’s important to note thatEatingWelldoesn’t believe in being so restrictive. Eating some of the foods that are outside of a traditional paleo diet—like whole grains, dairy and legumes—is necessary to add important nutrients to your diet.If you’re interested in the paleo diet plan but don’t want to be so strict, you don’t have to be all-or-nothing with your approach. Consider adopting some eating patterns from paleo and skipping the ones that don’t work for you. For example, try just eating more fruits and vegetables and cutting down on added sugars. If you feel unsure about grains or dairy, talk to your healthcare practitioner or a registered dietitian to determine what’s best for your body.The Bottom LineThe paleo diet includes lots of healthy foods—but also restricts or eliminates other foods that are also considered healthy. You can still follow many of the principles of the paleo diet without being so restrictive. For example, cutting back on added sugar and ultra-processed foods can improve health whether you’re eating paleo or not.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rydhög B, Carrera-Bastos P, Granfeldt Y, et al.Inverse association between paleolithic diet fraction and mortality and incidence of cardiometabolic disease in the prospective malmö diet and cancer study.Eur J Nutr. 2024;63(2):501-512. doi: 10.1007/s00394-023-03279-6Davis H, Magistrali A, Butler G, et al.Nutritional benefits from fatty acids in organic and grass-fed beef.Foods. 2022;11(5):646. doi: 10.3390/foods11050646U.S. Department of Agriculture. FoodData Central.Bananas, ripe and slightly ripe, raw.Lisciani S, Marconi S, Le Donne C, et al.Legumes and common beans in sustainable diets: nutritional quality, environmental benefits, spread and use in food preparations.Front Nutr. 2024;11:1385232. doi: 10.3389/fnut.2024.1385232University of Minnesota Extension.Grass-Fed cows produce healthier milk.
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 grey area and are sometimes allowed.If you’re new to the paleo diet, knowingwhat 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?The premise behind “eating paleo” is that the current Western diet contributes to the rise of chronic diseases such as obesity, heart disease and cancer. Paleo diet proponents claim 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.Melina HammerThe pros of paleo are that it focuses on increasing the intake of whole foods, fruits and vegetables, healthy proteins andhealthy fats, and decreasing consumption of processed foods, sugar and salt. For those looking to eat a more well-rounded diet, these “guidelines” sound familiar—we advocate for these foods, too—and healthy.However, the paleo diet also advocates cutting out grains, dairy and legumes, and this has caused controversy among nutrition experts. These foods, despite what paleo advocates claim, are healthful and can be good sources of fiber, vitamins and minerals.Healthy Paleo RecipesFoods You Can Eat on the Paleo DietIn short, if your ancestors could hunt or gather it, it is allowed on the paleo diet. This includes:Grass-fed meat:Choosing grass-fed is healthier for the environment and closer to what our ancestors ateFish and seafood:Choose wild-caught.Fresh fruits and veggiesEggsNuts and seedsHealthy oils:olive, walnut, flaxseed, macadamia, avocado, coconutMeat & SeafoodPictured Recipe:Simple Grilled Salmon & VegetablesMost meat and seafood fit into a paleo diet. Meat is a source of protein, and protein is the building block of all cells and tissues. Protein also helps keep you full. Watch out for pre-marinated and cured meats that may contain added sugar, since sugar is off-limits on paleo. Common meat and seafood choices in the paleo diet include:ChickenBeefSalmonTunaPorkBaconCodTurkeyGrass-fed meat is recommended on the paleo diet because it is leaner than meat from grain-fed animals and has more omega-3 fatty acids, the healthy fats that reduce inflammation in the body and protect your heart.A typical American diet is high in saturated and trans fats and lower in healthy poly- and monounsaturated fats, hence the paleo diet’s emphasis on grass-fed meats.Look forchicken raised without antibioticsand try to source your meat from a local farm to learn more about how it was raised.Choosing wild seafood over farm-caught may help boost your omega-3 intake, too.Look for wild salmonand other sustainably caught seafood when you’re eating paleo.Fruits & VegetablesPictured Recipe:Cauliflower Steaks with ChimichurriThere is little argument over thehealth benefits of fruits and vegetables. They are chock-full of vitamins, minerals, fiber and antioxidants. The only caveat for people on the paleo diet is that some vegetables are starchy (e.g., potatoes) and some fruits are higher in sugar (e.g., bananas). So, if you are trying to lose weight or watch your blood sugar levels, eat these in moderation. Some strict versions of the diet ban potatoes altogether.Despite bananas being higher in natural sugars, they are still considered paleo. One medium banana has 113 calories, 2 grams of fiber and 26 grams of carbohydrates.Bananas are an unprocessed, whole foodwith a good source of potassium.The key to remember with eating paleo is that you want your diet to contain unprocessed, whole foods, so fruits and vegetables should make up the bulk of your diet. Frozen vegetables without added sauce are also allowed on a paleo diet.Paleo VegetablesCauliflowerBroccoliBrussels sproutsSweet potatoesButternut squashCabbageSpinachPaleo FruitsApplesBerries: including blackberries, blueberries and strawberriesMelonGrapesBananasCitrus fruitsPeachesPlumsEggsEggs are allowed on a paleo diet, andoffer a wealth of nutrients, including protein, B vitamins, minerals and antioxidants. They are also affordable and easy to prepare. Buy organic and free-range eggs if possible for a higher omega-3 content than eggs from chickens raised in cages.Nuts & SeedsTree nutsand seeds are full of healthy fats, fiber and protein. Plus, they were foraged in prehistoric times, so you can load up your cart with them. Keep in mind that peanuts are not considered paleo because they are technically legumes that grow underground.Paleo Nuts & SeedsAlmondsCashewsPistachiosWalnutsMacadamia nutsPecansHazelnutsPine nutsBrazil nutsPumpkin seeds(pepitas)Chia seedsSunflower seedsFlax seedsHealthy OilsPictured Recipe:Roasted Cauliflower and Walnut DipOils are a bit trickier regarding paleo.Loren Cordain, Ph.D., founder of the paleo diet movement, breaks down which oils are healthy on the paleo diet:olive, walnut, flaxseed, macadamia, avocado and coconut oils are all allowed because they were gathered directly from the plant. While our hunter-gatherer ancestors probably did not consumeflaxseedoil, it is allowed because of its content of high alpha-linolenic acid (ALA), a type of heart-healthy, anti-inflammatory omega-3 fatty acid.Paleo OilsOlive oilWalnut oilFlaxseed oilMacadamia oilAvocado oilCoconut oilFoods to Avoid on the Paleo DietIf you are following a strict paleo diet, you should avoid the following foods, since they are not permitted on the paleo diet:Cereal grains (rice, wheat, rye, oats, barley, millet and corn)Legumes (peanuts, beans, lentils, tofu)Refined sugarProcessed foodsSoda and sweetened beveragesRefined vegetable oilsSaltArtificial sweetenersGrainsOn the paleo diet, you won’t be consuming much (if any) cereal, crackers, rice, pasta, bread and beer. Yes, beer. All grains are forbidden on the paleo diet. Why? First, grains are a product of modern agriculture—cavemen most likely didn’t nosh on bread. Second, grains are high in carbohydrates, which can spike your blood sugar.Paleo critics point out that not all grains are created equal—whole grainsdo not spike your blood sugar as much asrefined grains. Even so, people on the paleo diet still steer clear of grains because they contain different compounds and proteins like gluten,lectinsand phytates, which they claim cause inflammation in the body and block other nutrients from being absorbed. Paleo critics say gluten is not a problem unless you have an allergy or sensitivity to it, and lectins and phytates are not problematic on a balanced diet.What Is a Complex Carbohydrate?LegumesLegumes are members of a large family of plantsthat have a seed or pod. This category includes all beans, peas, lentils, tofu and other soy foods and peanuts. This also includes peanut butter and soy sauce. Legumes are not allowed on paleo because of their high content of lectins and phytic acid. Similar to grains, this is controversial in the scientific community. There is a lot of research that supports eating legumes as part of a healthy diet because they are low in fat and high in fiber, protein and iron—and linked to reduced risk of disease.Processed FoodsProcessed foods often contain refined sugars, salt, refined vegetable oils and artificial sweeteners. Our ancestors didn’t eat these foods. Plus, there is little argument in the scientific community that refined sugars and excess salt contribute to obesity, high blood pressure and heart disease.There is some disagreement, however, over vegetable oils and artificial sweeteners. TheAmerican Heart Associationrecommends consuming corn, safflower and canola oils, but paleo plans say these are “not allowed” because of the ratio of omega-6 to omega-3 fatty acids and the way the oils are processed.TheU.S. Food and Drug Administration (FDA)has approved several artificial sweeteners as safe to consume, but they are not allowed on paleo since they are man-made, processed food. Plus, there is some evidence thatartificial sweeteners can be harmful to our gut bacteria.Quick & Easy Paleo RecipesFoods You Can Sometimes Eat on the Paleo DietPictured Recipe:Ricotta & Yogurt ParfaitDairyA strict paleo diet does not allow dairy products because hunter-gatherers did not milk cows. This includes milk, butter, yogurt, sour cream and cheese. However, some people on the paleo diet say dairy is OK, especially if it is grass-fed since there is evidence that cows allowed to forage on grass produce milk with more omega-3s compared to grain-fed cows.Fermented dairy products like kefirare also OK for some paleo eaters because they have a lower content of lactose and casein, the two concerns people on the paleo diet have with dairy. If you prefer to avoid dairy on the paleo diet, you can substitutenon-dairy milk productsmade with coconut milk, almond milk and cashew milk.Starchy Vegetables & High-Sugar FruitsThis is a gray area. Sugary fruits and starchy vegetables—like potatoes, squash and beets—can spike your blood sugar more than berries and spinach. But they’re also rich in numerous nutrients. That’s why these are OK in moderation and are best to minimize if you are trying to lose weight, according to paleo experts.AlcoholIt’s best to avoid alcohol if you are strict paleo. Beer is made from grains, and liquor also contains traces of gluten. But good news for cider lovers: Most hard ciders are gluten-free, so they are allowed. Check the label to be sure. Red wine is more accepted in the paleo community because it contains the antioxidant resveratrol. But sorry, Chardonnay lovers, white wine is technically not allowed.What Happens to Your Body When You Drink a Glass of Wine Every NightSample Paleo Diet MenuPictured Recipe:Paprika Chicken Thighs with Brussels SproutsIf you’re sold on the idea of starting a paleo diet, check out our7-Day Paleo Diet Meal Planfor a week of delicious meals and snacks that fit a paleo eating plan. Curious about what a day in the life of a paleo eater looks like? Here’s a sample:Breakfast:Eggs and spinach with raspberries on the sideSnack:Pumpkin seeds and dried apricotsLunch: Spaghetti squash with shrimpAfternoon snack:Banana with almond butterDinner:Chicken with sweet potatoes and vegetablesHow to Make the Paleo Diet Fit Your LifestyleThis is a brief guide to following the paleo diet, but it’s important to note thatEatingWelldoesn’t believe in being so restrictive. Eating some of the foods that are outside of a traditional paleo diet—like whole grains, dairy and legumes—is necessary to add important nutrients to your diet.If you’re interested in the paleo diet plan but don’t want to be so strict, you don’t have to be all-or-nothing with your approach. Consider adopting some eating patterns from paleo and skipping the ones that don’t work for you. For example, try just eating more fruits and vegetables and cutting down on added sugars. If you feel unsure about grains or dairy, talk to your healthcare practitioner or a registered dietitian to determine what’s best for your body.The Bottom LineThe paleo diet includes lots of healthy foods—but also restricts or eliminates other foods that are also considered healthy. You can still follow many of the principles of the paleo diet without being so restrictive. For example, cutting back on added sugar and ultra-processed foods can improve health whether you’re eating paleo or not.
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 grey area and are sometimes allowed.
If you’re new to the paleo diet, knowingwhat 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.
The premise behind “eating paleo” is that the current Western diet contributes to the rise of chronic diseases such as obesity, heart disease and cancer. Paleo diet proponents claim 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.
Melina Hammer
The pros of paleo are that it focuses on increasing the intake of whole foods, fruits and vegetables, healthy proteins andhealthy fats, and decreasing consumption of processed foods, sugar and salt. For those looking to eat a more well-rounded diet, these “guidelines” sound familiar—we advocate for these foods, too—and healthy.
However, the paleo diet also advocates cutting out grains, dairy and legumes, and this has caused controversy among nutrition experts. These foods, despite what paleo advocates claim, are healthful and can be good sources of fiber, vitamins and minerals.
Healthy Paleo Recipes
Foods You Can Eat on the Paleo Diet
In short, if your ancestors could hunt or gather it, it is allowed on the paleo diet. This includes:
Meat & Seafood
Pictured Recipe:Simple Grilled Salmon & Vegetables
Most meat and seafood fit into a paleo diet. Meat is a source of protein, and protein is the building block of all cells and tissues. Protein also helps keep you full. Watch out for pre-marinated and cured meats that may contain added sugar, since sugar is off-limits on paleo. Common meat and seafood choices in the paleo diet include:
Grass-fed meat is recommended on the paleo diet because it is leaner than meat from grain-fed animals and has more omega-3 fatty acids, the healthy fats that reduce inflammation in the body and protect your heart.A typical American diet is high in saturated and trans fats and lower in healthy poly- and monounsaturated fats, hence the paleo diet’s emphasis on grass-fed meats.
Look forchicken raised without antibioticsand try to source your meat from a local farm to learn more about how it was raised.
Choosing wild seafood over farm-caught may help boost your omega-3 intake, too.Look for wild salmonand other sustainably caught seafood when you’re eating paleo.
Fruits & Vegetables
Pictured Recipe:Cauliflower Steaks with Chimichurri
There is little argument over thehealth benefits of fruits and vegetables. They are chock-full of vitamins, minerals, fiber and antioxidants. The only caveat for people on the paleo diet is that some vegetables are starchy (e.g., potatoes) and some fruits are higher in sugar (e.g., bananas). So, if you are trying to lose weight or watch your blood sugar levels, eat these in moderation. Some strict versions of the diet ban potatoes altogether.
Despite bananas being higher in natural sugars, they are still considered paleo. One medium banana has 113 calories, 2 grams of fiber and 26 grams of carbohydrates.Bananas are an unprocessed, whole foodwith a good source of potassium.
The key to remember with eating paleo is that you want your diet to contain unprocessed, whole foods, so fruits and vegetables should make up the bulk of your diet. Frozen vegetables without added sauce are also allowed on a paleo diet.
Paleo Vegetables
Paleo Fruits
Eggs
Eggs are allowed on a paleo diet, andoffer a wealth of nutrients, including protein, B vitamins, minerals and antioxidants. They are also affordable and easy to prepare. Buy organic and free-range eggs if possible for a higher omega-3 content than eggs from chickens raised in cages.
Nuts & Seeds
Tree nutsand seeds are full of healthy fats, fiber and protein. Plus, they were foraged in prehistoric times, so you can load up your cart with them. Keep in mind that peanuts are not considered paleo because they are technically legumes that grow underground.
Paleo Nuts & Seeds
Healthy Oils
Pictured Recipe:Roasted Cauliflower and Walnut Dip
Oils are a bit trickier regarding paleo.Loren Cordain, Ph.D., founder of the paleo diet movement, breaks down which oils are healthy on the paleo diet:olive, walnut, flaxseed, macadamia, avocado and coconut oils are all allowed because they were gathered directly from the plant. While our hunter-gatherer ancestors probably did not consumeflaxseedoil, it is allowed because of its content of high alpha-linolenic acid (ALA), a type of heart-healthy, anti-inflammatory omega-3 fatty acid.
Paleo Oils
Foods to Avoid on the Paleo Diet
If you are following a strict paleo diet, you should avoid the following foods, since they are not permitted on the paleo diet:
Grains
On the paleo diet, you won’t be consuming much (if any) cereal, crackers, rice, pasta, bread and beer. Yes, beer. All grains are forbidden on the paleo diet. Why? First, grains are a product of modern agriculture—cavemen most likely didn’t nosh on bread. Second, grains are high in carbohydrates, which can spike your blood sugar.
Paleo critics point out that not all grains are created equal—whole grainsdo not spike your blood sugar as much asrefined grains. Even so, people on the paleo diet still steer clear of grains because they contain different compounds and proteins like gluten,lectinsand phytates, which they claim cause inflammation in the body and block other nutrients from being absorbed. Paleo critics say gluten is not a problem unless you have an allergy or sensitivity to it, and lectins and phytates are not problematic on a balanced diet.
What Is a Complex Carbohydrate?
Legumes
Legumes are members of a large family of plantsthat have a seed or pod. This category includes all beans, peas, lentils, tofu and other soy foods and peanuts. This also includes peanut butter and soy sauce. Legumes are not allowed on paleo because of their high content of lectins and phytic acid. Similar to grains, this is controversial in the scientific community. There is a lot of research that supports eating legumes as part of a healthy diet because they are low in fat and high in fiber, protein and iron—and linked to reduced risk of disease.
Processed Foods
Processed foods often contain refined sugars, salt, refined vegetable oils and artificial sweeteners. Our ancestors didn’t eat these foods. Plus, there is little argument in the scientific community that refined sugars and excess salt contribute to obesity, high blood pressure and heart disease.
There is some disagreement, however, over vegetable oils and artificial sweeteners. TheAmerican Heart Associationrecommends consuming corn, safflower and canola oils, but paleo plans say these are “not allowed” because of the ratio of omega-6 to omega-3 fatty acids and the way the oils are processed.
TheU.S. Food and Drug Administration (FDA)has approved several artificial sweeteners as safe to consume, but they are not allowed on paleo since they are man-made, processed food. Plus, there is some evidence thatartificial sweeteners can be harmful to our gut bacteria.
Quick & Easy Paleo Recipes
Foods You Can Sometimes Eat on the Paleo Diet
Pictured Recipe:Ricotta & Yogurt Parfait
Dairy
A strict paleo diet does not allow dairy products because hunter-gatherers did not milk cows. This includes milk, butter, yogurt, sour cream and cheese. However, some people on the paleo diet say dairy is OK, especially if it is grass-fed since there is evidence that cows allowed to forage on grass produce milk with more omega-3s compared to grain-fed cows.Fermented dairy products like kefirare also OK for some paleo eaters because they have a lower content of lactose and casein, the two concerns people on the paleo diet have with dairy. If you prefer to avoid dairy on the paleo diet, you can substitutenon-dairy milk productsmade with coconut milk, almond milk and cashew milk.
Starchy Vegetables & High-Sugar Fruits
This is a gray area. Sugary fruits and starchy vegetables—like potatoes, squash and beets—can spike your blood sugar more than berries and spinach. But they’re also rich in numerous nutrients. That’s why these are OK in moderation and are best to minimize if you are trying to lose weight, according to paleo experts.
Alcohol
It’s best to avoid alcohol if you are strict paleo. Beer is made from grains, and liquor also contains traces of gluten. But good news for cider lovers: Most hard ciders are gluten-free, so they are allowed. Check the label to be sure. Red wine is more accepted in the paleo community because it contains the antioxidant resveratrol. But sorry, Chardonnay lovers, white wine is technically not allowed.
What Happens to Your Body When You Drink a Glass of Wine Every Night
Sample Paleo Diet Menu
Pictured Recipe:Paprika Chicken Thighs with Brussels Sprouts
If you’re sold on the idea of starting a paleo diet, check out our7-Day Paleo Diet Meal Planfor a week of delicious meals and snacks that fit a paleo eating plan. Curious about what a day in the life of a paleo eater looks like? Here’s a sample:
Breakfast:Eggs and spinach with raspberries on the side
Snack:Pumpkin seeds and dried apricots
Lunch: Spaghetti squash with shrimp
Afternoon snack:Banana with almond butter
Dinner:Chicken with sweet potatoes and vegetables
How to Make the Paleo Diet Fit Your Lifestyle
This is a brief guide to following the paleo diet, but it’s important to note thatEatingWelldoesn’t believe in being so restrictive. Eating some of the foods that are outside of a traditional paleo diet—like whole grains, dairy and legumes—is necessary to add important nutrients to your diet.
If you’re interested in the paleo diet plan but don’t want to be so strict, you don’t have to be all-or-nothing with your approach. Consider adopting some eating patterns from paleo and skipping the ones that don’t work for you. For example, try just eating more fruits and vegetables and cutting down on added sugars. If you feel unsure about grains or dairy, talk to your healthcare practitioner or a registered dietitian to determine what’s best for your body.
The Bottom Line
The paleo diet includes lots of healthy foods—but also restricts or eliminates other foods that are also considered healthy. You can still follow many of the principles of the paleo diet without being so restrictive. For example, cutting back on added sugar and ultra-processed foods can improve health whether you’re eating paleo or not.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rydhög B, Carrera-Bastos P, Granfeldt Y, et al.Inverse association between paleolithic diet fraction and mortality and incidence of cardiometabolic disease in the prospective malmö diet and cancer study.Eur J Nutr. 2024;63(2):501-512. doi: 10.1007/s00394-023-03279-6Davis H, Magistrali A, Butler G, et al.Nutritional benefits from fatty acids in organic and grass-fed beef.Foods. 2022;11(5):646. doi: 10.3390/foods11050646U.S. Department of Agriculture. FoodData Central.Bananas, ripe and slightly ripe, raw.Lisciani S, Marconi S, Le Donne C, et al.Legumes and common beans in sustainable diets: nutritional quality, environmental benefits, spread and use in food preparations.Front Nutr. 2024;11:1385232. doi: 10.3389/fnut.2024.1385232University of Minnesota Extension.Grass-Fed cows produce healthier milk.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rydhög B, Carrera-Bastos P, Granfeldt Y, et al.Inverse association between paleolithic diet fraction and mortality and incidence of cardiometabolic disease in the prospective malmö diet and cancer study.Eur J Nutr. 2024;63(2):501-512. doi: 10.1007/s00394-023-03279-6Davis H, Magistrali A, Butler G, et al.Nutritional benefits from fatty acids in organic and grass-fed beef.Foods. 2022;11(5):646. doi: 10.3390/foods11050646U.S. Department of Agriculture. FoodData Central.Bananas, ripe and slightly ripe, raw.Lisciani S, Marconi S, Le Donne C, et al.Legumes and common beans in sustainable diets: nutritional quality, environmental benefits, spread and use in food preparations.Front Nutr. 2024;11:1385232. doi: 10.3389/fnut.2024.1385232University of Minnesota Extension.Grass-Fed cows produce healthier milk.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Rydhög B, Carrera-Bastos P, Granfeldt Y, et al.Inverse association between paleolithic diet fraction and mortality and incidence of cardiometabolic disease in the prospective malmö diet and cancer study.Eur J Nutr. 2024;63(2):501-512. doi: 10.1007/s00394-023-03279-6Davis H, Magistrali A, Butler G, et al.Nutritional benefits from fatty acids in organic and grass-fed beef.Foods. 2022;11(5):646. doi: 10.3390/foods11050646U.S. Department of Agriculture. FoodData Central.Bananas, ripe and slightly ripe, raw.Lisciani S, Marconi S, Le Donne C, et al.Legumes and common beans in sustainable diets: nutritional quality, environmental benefits, spread and use in food preparations.Front Nutr. 2024;11:1385232. doi: 10.3389/fnut.2024.1385232University of Minnesota Extension.Grass-Fed cows produce healthier milk.
Rydhög B, Carrera-Bastos P, Granfeldt Y, et al.Inverse association between paleolithic diet fraction and mortality and incidence of cardiometabolic disease in the prospective malmö diet and cancer study.Eur J Nutr. 2024;63(2):501-512. doi: 10.1007/s00394-023-03279-6
Davis H, Magistrali A, Butler G, et al.Nutritional benefits from fatty acids in organic and grass-fed beef.Foods. 2022;11(5):646. doi: 10.3390/foods11050646
U.S. Department of Agriculture. FoodData Central.Bananas, ripe and slightly ripe, raw.
Lisciani S, Marconi S, Le Donne C, et al.Legumes and common beans in sustainable diets: nutritional quality, environmental benefits, spread and use in food preparations.Front Nutr. 2024;11:1385232. doi: 10.3389/fnut.2024.1385232
University of Minnesota Extension.Grass-Fed cows produce healthier milk.
