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Foods You Can Eat on the Paleo Diet

Having a clear understanding of the foods you can eat while eating Paleo will help you design your daily meal plan. Always remember to keep things simple when preparing a meal. The more complicated it is, the less Paleo it’s likely to be. By keeping it simple you keep it clean and free of additives and chemicals that many meals in our society are full of. With that in mind, here is a list of foods you can enjoy. Use it as a guide, realizing that no list of Paleo foods is entirely complete.

Paleo Diet Foods List- what you can and canno't eat while on the Paleo Diet.


Meat and Fish
Paleolithic cavemen were meat eaters, that we do know. To replicate the time period as much as you can you should opt for organic meats whenever possible, or wild game.

meat and fish

Beef – Beef is representative of a meat that is readily available today, but might have been a treat for early man. There were likely many cattle-like species back in those times, many of which aren’t around today, and the domestication of cows would coincide with the official end of the Paleolithic era and the move into agriculture.

Buffalo/Bison – Here’s another protein-packed edible that is more in tune with what a caveman might have eaten. This is often brought up as a healthier alternative to beef due to its leaner make-up. Since the buffalo industry is not as widespread as the cattle industry it also means there’s less chance at hormones and other substances being in the meat.

Chicken – You can enjoy all parts of the chicken including the breast, thigh, legs, and wings. Chicken wings are a go, which means you don’t have to pass on them when at a sports bar. Chicken breast makes a great lean protein and often serves as a staple food for Paleo followers.

Eggs – You can enjoy all types of eggs on the Paleo diet, as it represents a source of food that Stone Age man would have capitalized on if they came upon a nest. When you eat an egg you’re essentially eating an entire animal in one go. Opt for the cage-free and organic variety, it may cost a bit more but it’s definitely a more Paleo way to go.

Lamb – Another meat source you can have while on Paleo is lamb. This is a regular meat option in places like Australia, but it’s more of a once in awhile thing for Americans. It’s a bit fattier than other meats, but still considered Paleo-friendly. Try it in shank or chop form, as meat on the bone is just a bit more Stone Age.

Pork – It would have been a wild boar back in the day, but pig meat is what’s readily available in our society today. On the docket is all types of pork including bacon, ham, pork chops, and more. Be sure to opt for organic cuts or pork anytime you can.

Turkey – Turkey is another poultry option that you can take part in, which makes it nice since you can get it at many supermarkets and grocery stores. Opt for roasted turkey breast over cold cuts, because there’s nothing Paleolithic about lunch meats filled with nitrates and added sodium.

Wild Game – Wild game of all types is the closest thing you can get to eating like a caveman in the modern era. This is exactly the type of food they would have eaten, and it’s going to be free of all of the chemicals and antibiotics, as well as avoiding being fed all the grains that are given to today’s domesticated livestock.

Bass – Fishing was a large part of the success of Paleolithic man, and what helped them win out over Neanderthals. Bass is good source of protein, but also has saturated fat, so you’ll want to watch how much of it you eat. It’s also a good source of omega-3s.

Clams – Clams would have represented a food source that didn’t fight back, as long as you knew where to find them and how to get them. Paleolithic man was known for coming up with new ways to harvest ocean animals, so clams or something like them would have been a regular protein boost.


Halibut – Halibut consistently ranks as one of the healthiest fish you can eat, and it makes a great addition to the Paleo diet. This is because it is rich in vitamins and minerals, as well as omega-3s. Eating Paleo helps to make sure that you get more omega-3s than omega-6s.

Lobster – This is a rather gourmet shellfish to have, and can be saved for special occasions, or just whenever depending on what your budget allows. Paleo style is eating just one meat at meal, so surf and turf isn’t a good option, but you can enjoy lobster dipped in liquified grass fed ghee.

Mackerel – Mackerel is a great fish to choose because it has benefits like helping with heart disease, lowering your cholesterol, fighting and preventing cancer, and boosting your immune system. It’s a white fish that can be used in plenty of recipes to make a healthy main dish for your new lifestyle.

Salmon – This is a great fish option that should make it onto your plate regularly. A great source of quality protein as well as respectable amounts of omega-3s make this a fish you can return to again and again. Opt for wild Alaskan salmon, it’s worth the extra cost to be as close to Stone Age salmon as possible.

Sardines – Sardines are an excellent source of protein, and can also contribute to your heart and bone health. It is also a good source of Vitamin D, a vitamin that can be tricky to keep topped up on, but that is important for your overall health and well-being.

Shrimp – Shrimp make a good seafood to have on-hand in your freezer pretty much at all times. This is because they’re easy to cook up and are also able to be eaten without cooking. Putting them on the grill is the Paleo-est way to cook them and they always taste great.

Swordfish – This is one fish that doesn’t typically make the menu on a regular basis, but it may be one that you want to start eating more of. Over half of swordfish is pure protein, which will help you feel full long after the meal is over. This is one fish that prehistoric man would have wrestled with, but you can simply buy it from the seafood section.

Tilapia – Tilapia enjoyed a surge in popularity a few years back and now finds its way onto many menus at restaurants across the country. This makes it a good dining out choice when you want to be social but don’t want to sacrifice your new way of eating. It has a delicate and yummy flavor while being high in protein and omega-3s.

Trout – Another great source of omega-3s and proteins. In this instance you might not want to go with wild caught trout because they may have higher levels of mercury and other contaminants. Buying farmed trout may not be very Paleo but may be the safer way to go.

Tuna – Keeping packs of albacore tuna handy is a good way to make sure that you always have a protein source available. It’s so easy to eat since it doesn’t require cooking, and it’s a great lean source of protein that plays well with veggies. You can also opt for tuna steaks if you want to go the fancy route.


Veggies
To be sure, if the day’s hunt didn’t go as planned, Paleolithic man would need to fall back on the gathering skills of the rest of the tribe which would largely be wild-growing veggies.

veggies

Artichoke – Artichokes are a tasty addition to any salad and make a great side as well. For extra flavor and to make any meal more filling try Roman artichokes. These are larger sized artichokes that you can use as the central part of your meal if you need to.

Asparagus – Asparagus pairs well with fish, and since fish features so prominently in the Paleo diet plan you should add a bundle of it to your shopping cart every time you’re at the grocery store. It can be eaten raw and tastes delicious this way. They are also easily steamed and taste great off the grill.

Beets – Beets are a superfood that you’re probably not getting enough of. They contain specific flavonoids that you just won’t find in too many other vegetables. You can easily imagine Paleolithic gatherers finding these growing wild and pulling them out of the ground. Try grilling fresh beets. Yum!

Broccoli – Surely you know that broccoli is good for you, and on the Paleo diet it’s important to get good sources of fiber to help keeping things moving digestively. Balancing out a portion of meat with a good helping of broccoli and other cruciferous vegetables means you’re getting a good nutritional mix.

Brussels Sprouts – While perhaps not the best tasting food, they are definitely an item that you’ll want to add to your plate again and again. One way to cook these tiny guys is to skewer them and pop them on the grill. Of course you can also steam them but this isn’t the most flavorful way to go.

Cabbage – Cabbage has so many benefits to it that it regularly makes the list of healthiest foods to eat. These include anti-cancer benefits as well as helping with heart health. It also contains fiber which you’ll want to be sure you’re getting enough of. One trick to cooking cabbage is to shred it or otherwise cut it into smaller bits to promote faster cooking times.

Carrots – Carrots are a nice food to keep around because they come in many forms, and are easy to take with you while on the go. Drop a bag of baby carrots into your cart on your next shopping run and you’ll see that they make a cool crisp snack you can enjoy anywhere and they won’t weigh you down.

Cauliflower – Often paired with broccoli, cauliflower is a Paleo-friendly food you’ll want to get familiar with if you currently don’t eat it too often. It’s so versatile that it’s often used in recipes in place of things like couscous and stuffing. This makes it a handy veggie to try to replicate some of your favorites that you can no longer have.

Celery – If you don’t like the stringy nature of celery, consider adding it to a Paleo soup, or dropping it in the blender for a Paleo green smoothie. It’s packed with hydration because of all the water it contains, as well as a good amount of phytonutrients your body needs.

Collard Greens – You never have to think twice about consuming leafy greens while on Paleo. These have a robust flavor and if you’ve never had them before you’re not alone. Often overshadowed by spinach and kale this is one green you may have been missing out on.

Cucumber – Cucumbers are a very healthy choice no matter which diet plan you’re following, but you should give them extra attention when eating a Paleo meal plan. They are packed with water so they can help your body stay hydrated, and keep you alert and focused. Plus they can be eaten solo or used in a recipe or on a salad.

Dandelion – You might look at this as just a flower, but it’s a highly edible flower and one that has many health benefits. Dandelion extract is also one supplement you may want to look into for the same caliber of benefits. These go great on top of salads, both as decoration and added nutrients.

Eggplant – Eggplant has sort of a prehistoric feel to it, all purply and bulbous, and it’s easy to imagine early man finding a vegetable similar to eggplant while out on their gathering missions. It cooks up wonderfully and tastes great with a wide assortment of meats.

Endive – Adding endive to your salad will add to its flavor profile, and offer additional nutrients that other lettuces don’t have. It also has a nice bright color, so it can add to the visual appeal as well. It’s important to get enough veggies like this to balance out all the meat you’ll be consuming.

Green Onions – Green onions are often used as a garnish, and it’s one that you don’t have to go without while eating a Paleo diet. They not only add that little something, they also pack their fair share of flavor, so it’s nice to enjoy them in a myriad of recipes.

Kale – Kale gives spinach a run for its money in the nutrition department, and it’s a heavier and bulkier green that you should add to your meals more often. It contains a ton of phytonutrients giving you anti-cancer defenses as well as protecting against free radical damage.

Mushrooms – You don’t have to be picky with the type of mushrooms you eat, as they’re all considered Paleo friendly. These must have been some of the easiest vegetables for pre-modern man to eat, since they just had to find them and pick them from the ground, just making sure not to eat the poisonous ones.

Mustard Greens – Add mustard greens to any salad and it will immediately look fancier and taste better. They have a peppery taste that many enjoy, and that add something new to the palate. It also has its own share of nutritional goodness, so you’ll also be enhancing the amount of vitamins and minerals you’ll be getting. Bonus!

Onions – Onions make a great veggie for Paleo followers because they’re easy to come buy, cheap, and can be eaten raw as a garnish or sauted to a golden brown and used to enhance the flavor of beef, chicken, and pork.

Parsley – Even though this is often used as a garnish, it’s actually quite a nutritious food with cleansing properties. You can dice it up and use it to top just about any meat item, and it especially goes great with fish and chicken. Add it to a green smoothie with other Paleo veggies for a crisp flavor.

Parsnip – These look like more triangular and lighter colored carrots, and there is a virtual plethora of ways you can cook it. For a fast and easy side, try slicing them up into sticks and steaming them in the microwave. You can also cut them and have and lay them on the grill next to the meat.

Peppers – Eat any of the pepper family that you want, including any shade of the bell peppers, as well as the spicier jalapenos and habaneros. Peppers are great to use for added color to any dish, and can crank the heat up so Mother Nature can remind you who’s boss.

Pumpkin – Pumpkin is filling and nutritious and needs to become a bigger part of your diet than the holiday pumpkin pie and Halloween carvings. The good part about them is that you can use the seeds from them as well (see below). Think pumpkin soup alongside a meat dish as a nice rounded meal.

Radish – It’s time to upgrade radish from salad garnish to actual vegetable you can enjoy as a side dish next to your meat portion. They contain a unique mix of vitamins and minerals and have been shown to help fight off cancer as well as help with some respiratory conditions.

Rhubarb – Rhubarb looks like celery from a parallel universe because of its reddish, purplish hue. It is often used in recipes as a fruit, but it’s classified as a vegetable. Either way you’re clear to use it on the Paleo diet, and enjoy the benefits it provides.

Romaine Lettuce – Here’s a nice leafy green to have on hand so you can whip yourself up a Salmon Ceasar Salad or a Chicken Caesar Salad. You could even make a traditional Caesar using anchovies as your protein, and benefiting from the omega-3s it contains. No matter which way you go Romaine tastes great and is available everywhere.

Rutabaga – Rutabaga might not be a vegetable that makes it into your regular line-up, but when eating Paleo it’s best to keep an open mind. These have lots of vitamins and minerals like Vitamin C and Magnesium so they make a great addition to your day for extra energy.

Seaweed – It’s not easy to incorporate kelp into the modern American diet, but it’s something that would have helped Stone Age man survive, especially if they were living near the ocean, as many early tribes did. You don’t need to go out of your way to start eating it if you can’t find it locally, but if it’s available it’s got plenty of aquatic minerals and vitamins not found in land plants.

Spinach – This is a winner no matter how you eat it, and it deserves a spot on your plate whenever you can fit it in. It’s great as a base for a salad, and is the cornerstone to green smoothies, which are helpful on the Paleo diet for times when you just don’t want to chew up a lot of greens.

Squash – Squash is such a versatile and tasty veggie that you’ll have no trouble finding opportunities to eat it. It’s also a vegetable that grows well on its own in the wild so it was surely something primitive man would have capitalized on.

Swiss Chard – Here’s another excellent leafy green that will give your taste buds a kick and will accentuate any salad. It mixes great with spinach and kale and really rounds out the flavors. It can be a bit bitter so you probably won’t want to construct a salad with only this as your green.

Tomato – While technically a fruit this often gets counted as a vegetable, and it’s digested by the body in a way that makes it so you can eat tomatoes without the same concern as fruit on the Paleo diet. This gives the green light to tomato sauces, but you’ll need to find Paleo friendly noodles if you want to make spaghetti.

Turnips – You can eat all parts of the turnip, both the greens as well as the bulbous bottom. It’s easy to cook and can fast become one of your favorite sides if you learn to prepare it right. It can be a welcome change from the same old vegetables you have each day, and it’s good to broaden your horizons while eating Paleo.

Watercress – Another fantastic way to accent a salad is to add watercress to it. You may end up liking this for its somewhat buttery taste, and it can quickly find its way into your shopping cart once you spot it in the produce section. It’s good to have a list of greens and pile them on since you’ll be eating so much meat.

Zucchini – One of the yummier veggies on the Paleo list of foods is zucchini. It’s often used as a side dish, and many vegetarian recipes use it as part of a main dish. You likely won’t be skipping on the meat, so use this as a great accompaniment to your protein-packed main dish.


Fruits
Most of your carbs on the Paleo Diet will come from fruits. While the fruits found tens of thousands of years ago were likely far different in nature than what you find on today’s store shelves, here are some Paleo-approved fruits you can eat in moderation.

fruits

Apple – Apples are traced back through our history as a fruit that has always done us well. It doesn’t require a stretch of the imagination to think that early man would have picked and enjoyed apples whenever they came upon a tree. Seek these out for their broad nutritional profile.

Apricot – Apricots are a fruit that often gets lost in the popularity contest and you may have to seek them out in the produce department. But it’s worth the extra effort because they have a taste that no other fruit has, and they also contain a good amount of fiber, vitamins, and nutrients.

Avocado – This is a wonderful fruit to add to just about any meal, and in addition to providing you with more potassium than a banana, it also contains plenty of healthy fats that are a big part of the Paleo plan. It makes a great snack and can help you go from hungry to satisfied all on its own.

Banana – Bananas are one fruit that’s often associated with monkeys and other primates, so it is only assumed that at some stage in our evolution they were a handy go-to fruit that provided energy with potassium and other vitamins and minerals. This makes a great on the go snack to hold you over between meals.

Blackberries – Blackberries are perhaps the closest thing to wild berries that you’ll find in supermarkets, as they tend to be able to grow on their own more without the need to be cultivated. They pack some serious antioxidants and are worth buying next time you’re out.

Blueberries – One of the more mainstream berries, blueberries are generally easy to find in grocery stores year round. You’ll be passing on things like pancakes and muffins, but you can keep it simple by popping these delectable berries as a snack or as a post-meal dessert.

Boysenberries – You’ll get antioxidants from boysenberries, the same way you will from other berries like blueberries, but they’ll provide a different taste that some prefer. Use them as part of a power-packed berry mix or eat them solo for a treat.

Cantaloupe – Cantaloupe, referred to as rock melon in some parts of the world, is a wonderful choice that most surely would have been eaten by man throughout the ages. They are packed full of both Vitamin A and Vitamin C and can be eaten as a sweet dessert when you need it.

Cherimoya – This is an important fruit to add to your Paleo eating. It’s high in fiber, has a bit of protein, and has a good amount of Vitamin C. Another standout is its levels of Vitamin B6, which will supply you with plenty of energy to propel you through your day.

Cherries – Whether you get fresh cherries or go with dried cherries you can’t beat this as a snack option. Cherries and other easily picked fruit would have been a big part of Stone Age eating. These fruits would have provided nourishment when other food became scarce, and would have provided energy to go out and kill some animals.

Cranberries – These tart berries are usually consumed in juice form, but you’ll want to avoid juice while on Paleo. You can try eating a handful of them before a workout, or between meals. They’re a good source of Vitamin C and fiber.

Figs – If your only frame of reference for figs is Fig Newtons you’ll have to branch out a bit, as those aren’t Paleo-approved. Opt instead for real figs, either dried which are more commonly available, or fresh, which you may only find at certain times of the year.

Grapefruit – Here’s a healthy fruit option that finds its way on many lists of the healthiest foods you can eat. It’s often brought up as a weight loss food as well, and it fits nicely into the Paleo eating method. It’s filling and low in sugar with plenty of Vitamin C.

Grapes – Grapes are one of the best fruits to eat as a snack because they’re portable and poppable. You can opt for any kind of grapes you want, but be sure not to overdo it because they are somewhat high in sugar so a large portion might spike your blood sugar levels.

Guava – The Vitamin C levels for guava are off the charts, and they also score well in the fiber department. It’s important to get antioxidants into your system, and to keep the fiber coming because of all the meat that you’ll be consuming and guava can help with both of those goals.

Honeydew – Melons were surely enjoyed back in the prehistoric era and are still enjoyed in modern society. Nutritionally speaking you’re better off eating cantaloupe, but these two melons are often seen in a melon salad, and it’s good to switch things up and not always eat the same thing.

Kiwi – Another source of Vitamin C that comes in a handy and portable size. Kiwi can be eaten on its own as a snack to get you to your next meal, and also works well in a smoothie. You can opt for the common green variety or look for the gold kiwi as well.

Lemon – Lemons aren’t exactly a fruit that you’ll just peel and eat, but you can enjoy lemon slices in water, or lemon juice sprinkled on the meats you’ll be eating. It adds flavor to fish, which you’ll be eating a lot of, and adds Vitamin C to whatever you use it on.

Lime – Limes, like lemons, aren’t likely to be a fruit that you dive into, but they make great accentuations to foods and drinks so that you can have a citrusy taste. Also big on Vitamin C and low and sugar so you can use them without worrying too much about their sugar content.

Lychee – These are one exotic fruit that are popular in some parts of the world than others, and one that you simply have to try if you haven’t yet. They’re absolutely delicious and they’ll grow on their own with little assistance if they’re allowed to, making them a great untampered with source of nutrients.

Mango – An exotic choice for fruit is mango, but you can typically find them in the frozen fruits section. It contains Vitamin C and Vitamin A, as well as Vitamin B6 for energy. It can be used as a dessert while eating Paleo, since most conventional desserts will be off limits.

Orange – Known for their high levels of Vitamin C oranges are a great way to top up on key vitamins while following a Paleo lifestyle. Oranges come in handy because they travel well and if you go navel they’re easy to peel and eat. Avoid the ubiquitous orange juice and eat these fresh for best results.

Papaya – Papaya is a great source for antioxidants and can wake up your taste buds if they’ve gotten used to the same old fruit. They are often found in fruit salads, but you can enjoy these on their own, or toss some into a smoothie for a midday pick-me-up.

Passion Fruit – Passion fruit provides a broad mix of vitamins and minerals, including Vitamin C to boost your immune system, and Iron to meet your daily needs. The nice part about having high levels of Vitamin C and Iron in the same fruit is that the Vitamin C will help your body absorb the Iron.

Peaches – Peaches and their nectarine cousins are two fruits you can enjoy while following the Paleo Diet. They are pretty interchangeable in recipes, and if you’re eating them individually the only major difference is that peaches have fuzz on the outside while nectarines are smooth. The taste is very similar and they’re even in the same family from a scientific standpoint.

Pears – The fiber content in pears is enough to make sure that you reach for these on a regular basis while eating Paleo. They have a different makeup than other fruits, with a grainy consistency, and this is what works its way through your body, helping to keep your insides clean.

Persimmon – You’ll be getting a good dose of Vitamin C when you eat persimmon, but more importantly you’ll be adding another fruit to your rotation. It’s important to have a wide range of foods, as early man would not have been picky about the foods he ate.

Pineapple – This is one delicious fruit you can eat while on Paleo, but be careful with it because it’s easy to over consume it and end up with too much sugar. It does make a great dessert option since you won’t be able to eat things like ice cream or cake.

Plums – Plums provide a good amount of Vitamin C and are easy enough to take with you wherever you go and enjoy when you want it. One tip is to use fruit to help provide you with energy when you’re immersed in this 21st century lifestyle and your body could use all the help it can get.

Pomegranate – You may have noticed a surge in popularity of pomegranate in recent years. It’s been showing up in more and more beverages because of its health benefits. You’ll want to avoid the juice and go right for the fruit on this one.

Raspberries – Raspberries go really well with other berries on this Paleo food list, or they can be eaten on their own for a tart but yummy treat. Berries of all types have that Stone Age feel to them and you can imagine the excitement of prehistoric man when they found them growing in the wild – and realized they weren’t poisonous.

Star Fruit – It’s easy to see where this fruit got its name, and if you’re not used to eating them you may want to start buying more. They have a unique taste all their own, and provide a respectable amount of Vitamin C and other vitamins and minerals while being low in sugar.

Strawberries – Strawberries are a nice fruit to have while on Paleo because they’re so common you can easily buy them all year and not worry about paying too much for them. One great way to get strawberries is at a farmer’s market, because you’re buying locally and can get them as fresh as possible.

Tangerine – Tangerines provide more of a sweet taste than an orange, and still clock in on the Vitamin C-o-meter. They manage to do this without having a lot of sugar, but you’ll still want to keep an eye on your intake of fruit to make sure that you’re not getting too much.

Watermelon – A summertime favorite, watermelon is actually a superfood that provides you with plenty of antioxidants to help with free radical damage. Since you’ll be eating a lot of meat on this diet plan you’ll need to account for that by consuming enough vegetables for fiber and phytonutrients, and fruits like watermelon for their antioxidant value.


Fats, Nuts, and Seeds
One great aspect of the Paleo Diet is that healthy fats get their fair share of attention. Make sure that you’re incorporating these oils and nuts into your daily cooking and eating so that your body can benefit from their nutritional value.

fats, nuts and seeds

Avocado Oil – Like the name suggests this is an oil pressed from an avocado. It’s been credited with helping blood cholesterol levels, preventing cancer, and providing benefits to both your hair and skin. Use it for cooking, or as a salad dressing and you can’t go wrong.

Butter – You’ll find it easier to cook and eat Paleo now that you see that butter is allowed. Go with the most natural butter you can, opting for grass-fed butter made from cows that were fed grass instead of grain. Also consider using ghee which cuts off the impurities and leaves behind just the fat.

Coconut Oil – Coconut oil, as you may have guessed, comes from coconuts and can be used in cooking as well as topically around the body for a host of different conditions. Make sure you go as premium as you can on this one, opting for organic instead of conventional coconut oil.

Macadamia Nut Oil – This comes from macadamia nuts which as you’ll see below are a Paleo-approved nut. The benefits of the oil are that it contains plenty of monounsaturated fat, which is the good fat that you should be getting more of if you want to feel good between meals and lose fat from your body.

Olive Oil – This is a great oil choice because it’s readily available and relatively cheap compared to some of the other options for oils. Go with Extra Virgin Olive Oil and you’ll be doing yourself a big favor as this consistently ranks as one of the best oils, both to cook with and to eat on salads.

Almonds – Eat a handful of almonds and you’ll feel great for hours afterward. That’s what makes them such a powerful addition to your Paleo eating plan. They provide nourishment and sustenance and can also give you energy. They also help you build muscle so you can really get that caveman physique.

Cashews – When looking for cashews in the store, avoid the ones that come in a can by companies like Planters and opt instead for raw cashews. These are going to be more akin to the type of nuts found by our ancestors, and it will help you avoid added salt and unhealthy fats used in the roasting process.

Hazelnuts – While they do have some saturated fat, a large majority of hazelnuts is healthy fats, especially monounsaturated fats. They also contain a good amount of protein, so they make a filling snack to get you through to your next full meal.

Macadamia Nuts – You don’t need to follow conventional wisdom with macadamia nuts because while they do contain a good deal of fat, most of it comes from healthy fats that you should be eating. Avoid chocolate covered macadamias, or cookies that have them in it, and you’ll be fine.

Pecans – If the only pecans you eat are in pecan pie, it’s time to branch out and start enjoying them on their own. You can find raw pecans in the nut section of Whole Foods or health food stores. You want to avoid pecans that have been heavily processed because they typically get added sugar, salt, and oil.

Pine Nuts – Pine nuts contain plenty of minerals in them that your body needs like magnesium and iron. You can have these as a snack, but they also make a great salad topper and can be used as a garnish sprinkled on top of meats.

Pumpkin Seeds – Pumpkins also make the list of Paleo foods, and their seeds are especially interesting because they’re emerging as one of the healthiest seeds you can eat. They are credited with helping you sleep, helping to promote heart health, and helping to stabilize blood glucose levels to help maintain a healthy weight.

Sunflower Seeds – The main benefit you’re getting from sunflower seeds is their high levels of Vitamin E. This is a vitamin that you might not get enough of when eating the Paleo way, so it’s important to find sources of it that you can easily eat and then not have to worry about your vitamin levels.

Walnuts – Walnuts are big on magnesium, fiber, iron, and Vitamin B6 so you’re simply going to feel better after eating them. The B6 is known for helping with that energized feeling, and your body needs those important minerals in order to be healthy and fit.

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  1. Awesome and have now been following a Paleo diet for a month now and cannot believe not only the weight loss but how healthy I feel. Would recommend this 100%.

  2. I’m confused about your posts on sweet potato pancake recipes (which sound really tasty, btw) and your exclusion of them from the list of what we can eat. Then I looked at the no-no list and of course potatoes are included. Does that refer to only WHITE potatoes?

    • Yes it only refers to white potatoes. Sweet potatoes (in the family Convolvulaceae) are not potatoes (Solanaceae). Not only are they taxonomically different plants but they are different plant parts as well. White potatoes are specialized subsoil plant stems called tubers. Sweet potatoes are actually roots.

      • this site says this is difference between a yam and a sweet potato, so now i am confused what potato i can eat???
        Although yams and sweet potatoes are both angiosperms (flowering plants), they are not related botanically. Yams are a monocot (a plant having one embryonic seed leaf) and from the Dioscoreaceae or Yam family. Sweet Potatoes, often called ‘yams’, are a dicot (a plant having two embryonic seed leaves) and are from the Convolvulacea or morning glory family.

        • Supermarket food stores almost always sell both sweet potatoes and “yams”. The truth is that true yams are virtually not sold in this country. When African slaves first tasted sweet potatoes in this country, they were reminded of the taste of yams from where they can come from and so the name began to stick. True yams are much, much larger than our sweet potatoes here, and a different kind of plant. So, when you purchase “yams” from your supermarket, unless they are huge, ( like several feet long), you are actually getting sweet potatoes.

          • Correction: I meant to say “from where they came from” instead of typo “from where they can come from”, sorry for the confusion!

  3. Ive been on the Paleo diet for over 2 months now and its fantastic. Not only the weight loss and feeling more energetic but you can actually taste the amazing flavours of the food you’re eating.
    The biggest misconception with this diet is people thinking its just meat n veg thats boring but there are that many paleo reciepes out there and its all written out for you ingredients and instructions.
    If you’ve ever thought about doing it- start today!!

  4. Interesting info above. Found the info about saturated fat misleading however. Says not to eat to much in many of the foods, yet doesn’t say anything about it with coconut oil (which is the best oil to use and cook in as its chemical structure doesn’t change when heated; just don’t heat beyond smoke point 177degrees Celcius). Saturated fat is extremely beneficial for our bodies and many scientific studies proved that SAT reduces triglycerides in our blood and increases HDL. It is also the best form of long term energy for the body and fat doesn’t put on fat on the body because only foods that use insulin an do that ( carbohydrates, all of them eg suars, fruits, grains). This then reduces heat disease and also helps us stop aging so much, as the fat in our cells plumps out our skin and stops the wrinkles. By the way cholesterol is the number one nutrient needed by the body as it is used primarily by the brain and to create all our hormones. Why is there so much depression now, because people are trying to lower cholesterol levels, meaning the body has to work harder to make chol itself and there’s not enough to go around to make as much serotonin and dopormine . Why are people needing IVF (it was birth control in the 60s), because chol is requires for the sex hormones. SAT at also show to prevent Alzheimer’s too (coconut oil very good). So think about that, and go to any you tube clips about SAT being good for you for further understanding. MUFAs are good, like olive oil, but still put weight on, and PUFAs (vegetable oils) are ALL just not required or used beneficially in the body, infact they are what is klling us as they increase triglycerides and cause diabetes and heart disease. Going grain free (carbs) will loose weight, but fat is needed to replace the energy the body needs , and you’ll keep getting slimmer too, so enjoy. Fat (SAT) does not make you fat!!!

    • The saturated fats in coconut oil are different than those found in meat (long chain/med chain) They are utilized by the body in different ways and have a better 3/6 fatty acid profile.

    • Dairy is a no no on the paleo diet (even butter so I have no idea why it’s included in the list). The Palaeolithic man would have been lactose intolerant and would not have consumed milk after breast-feeding was stopped.

      • ^ This is actually incorrect RAW milk is easily digested. However when milk is pasteurized – This changes the proteins of the milk. This is what causes lactose intolerance more than the raw dairy intolerance. Lactose intolerance should correctly be named pasteurization intolerance.

        • In favour of raw milk. This tastes amazing. I have no problem with it. I put a little in coffee and just sip on it a little here and there occasionally.

          I do believe that it is soo much easier to digest if raw. Funny enough in contrast if eating yoghurt or anything processed I become addicted to it and overeat. Therefore animal flesh and vegies are the best for me. Always organic and grass fed/finished.

          Enjoy!

  5. I’m 156 and I want to lose at least 15 pounds before my birthday (June 17). Do you guys think I can lose the weight before my birthday with this diet ( I do plan on working out)? Or is this goal a little to crazy.

    • I don’t think it’s crazy at all. Exercise + dieting is a sure fire way to lose weight and build muscle and even if you don’t lose x amount of weight, your body will look slimmer because of the exercise and diet. Good luck with it!

      • Glad to hear you don’t think it is crazy…..I am post menopausal, suffering from a number of auto immune dis-eases. I am going to try paleo and I am around 150 lbs and would like to lose 20 pounds by October.

        • How’s it going for you? I’m new to this type of eating, but am looking for ways to avoid the doctors after having had breast cancer treatments that started a 30 lb weight gain and menopause. Is it easy to follow, are you exercising, are you losing on this diet? How do you feel? Is it time consuming?

  6. I’m interested, i’m 14 years old and I like the sound and way this diet goes but I want to know if spices are okay and which ones are good….?

    • Hey Brianna, I would assume that most spices would be ok, if not a great thing to add! I would just try no to over-salt things because you don’t want huge intake of sodium.

    • Agave nectar was originally thought to be healthy due to its low glycemic index but, upon further investigation, it was noted that agave has an extremely high fructose content, which drastically spikes your blood sugar levels.

      • Here we go with the agave nectar debate. Agave nectar has a low glycemic index which means it does NOT cause blood sugar spikes and the subsequent insulin flood that will eventually lead to insulin resistance aka: metabolic syndrome which leads to syndrome X. Very difficult to reverse. Agave nectar has a high glycemic LOAD therefore, it should be used cautiously like honey and dates. Since it tastes 1/3 sweeter than sugar, that should be easier. Fructose is the sugar in ALL fruits yet bananas, mangos and grapes are paleo. Honey is permissible which is surprising because honey DOES cause blood sugar spikes and needs insulin to be transported into the cells for energy but I guess the benefits of honey outweigh the risks. Honey should be used judiciously as well as dates (which btw are high in fiber and iron). Pure stevia leaf extract would be the only 100% safe sweetener but I hate the bitterness. I have been experimenting with raw coconut sugar but it is not very sweet. I think when you are off the sugar for awhile, you don’t miss it so much. I know for me, sugar is like a drug and all it takes is one cookie or one doughnut and my sweet tooth is off to the races again! That doesn’t happen with any other sweetener.

    • Dried fruits are one of the debatably paleo foods. Since, technically, they are fruits in their entirety, they would be paleo. However, many dried fruits have all kinds of artificial additives, and even the ones that don’t shouldn’t be considered healthy because without the water content, we consume excessive amounts of the fruit, translating to excessive amounts of sugar.

  7. I am 70 yrs. old and have just started the diet – both my children are on it and they have lost weight – I have already lost weight and am off sweets (very hard for me) and potatoes, etc. I can really tell the difference in how I feel – love the recipes – just one thing – my container of coconut oil has gone to liquid – is it still OK? my apt. is very warm – should I store it in the fridge? thank you – I call this my food for life plan – thanks again

    • Coconut oil melts at 76 degrees. It’s perfectly fine. You’ll have solid coconut oil in the winter and soft or melted coconut oil in the summer.

  8. I’m 13 and was wondering if this diet is ok for me to do, I am not fat but im not skinny and have a little tire belly I want to get rid of. Would this be safe for me to do and would it work for me? I exercise on a regular basis and want to be healthier too.

    • I started being paleo on and off at 13 as well (now 17), so I know the advantages and drawbacks of taking on such a commitment! In my humble opinion, it is absolutely the perfect diet for anyone, despite what some may say. The reason for this is that there are modifications for anyone who may need them. Athletes can eat additional fruit, or add sweet potatoes or rice. Someone with a nut allergy may have to omit almonds. Vegetarians or vegans may have to add beans. There are a million different ways to adjust to the paleo lifestyle, and I can assure you that if you go through with it you will lose weight, look amazing, feel amazing, and your skin will be perfect. All kinds of wonderful changes occur when you exclude the atrocities of the Standard American Diet from your lifestyle. I recommend starting with the Whole 30, stick to it 100% for 30 days, see how you feel, and then evaluate what minor amendments you should make to better suit your lifestyle or decide if you want to remain strict paleo. I hope you choose the caveman way, and I’d be happy to give advice if you ever so needed!

  9. Thank you for all your information. I have noticed you have not included sesame seeds in your list. Can I ask why?

  10. Hi, just wants to let a few of you know that I have been on Paleo now about 6 months and I have never felt better! I am a diabetic and have had many health issues, high blood pressure, cholesterol etc. I just went for my annual check at the dr’s and I have lost 15 kgs, my blood sugar had been in the 20’s, it’s now in the “normal” range and my blood pressure was down to 120/80 which was a massive improvement to what it was initially! I love Paleo it’s a way of life for me now, I would really recommend it to anyone wishing to improve their health and lose weight 🙂

    • Thank you for you’re comment. My dr. just told me I’m type 2 diabetic. I ha e high blood pressure and very overweight. She suggested the paleo diet or the ideal protein diet. I like what have been reading about paleo. Did you lose weight as well?

  11. I have been living a Paleo life now for about 2 months. I really feel great, but am confused on how to achieve a stamina for hiking long trails. These are vigorous and need some advice. I have taken coconut water (unsweetened) with me along with nuts, unsweetened cranberries, and coconut flakes on my 8 mile hiking trip. I am afraid I need more of something to get me started in the morning before a long hike. These hikes are uphill…..in the Cascades (Oregon and Washington). Does anyone have some good suggestions to help me out.
    Thanks…Phyllis

    • Phyllis, I had the same issue when first starting Paleo a year ago. The key, as you are aware, is to eat several times a day in smaller portions AND like someone said above, to eat good fats. I make Paleo muffins (24 at a time and freeze them in baggies) and have some with me at all times for that protein/energy boost. The combination of almond flour, coconut oil, eggs, and the added carob chips, raisins, dried apricots and walnuts make the perfect snack to fill me up and keep me going all day. If i am going somewhere in the car, I take along a cooler and bring coconut milk yogurt as well. I would like to bring along smoothies, but can’t figure out how to make them stay blended as you find them bottled in the stores.

      • Colleen, can you please post the recipe for the muffins? thanks. also, any suggestions for a web site that I can find good paleo recipes that you know of? I’m just starting to explore. Thanks!!!

        • i am about to experiment on some muffins today Valerie and today is only my 1st day on this diet. i will let you know how it goes. i am going to write down and photograph any meals that turn out nice so i will have a recipe book one day, if can stick to it that is
          i would also like to know how women who are past menopause get enough calcium as the pills constipate me badly.

      • Get a blender bottle. It has a metal ball in it for mixing your drink. I bought one for making milkshakes with yogurt and baby food fruits (my kids we just past the purees). Now I use it to keep my sugar glider’s liquid food in.

  12. Yes I would like to know re stamina for doing heavy physical work and hiking etc. Not everyone wants to lose weight or there are some that can’t afford to lose any at all. For those who have the ‘Thyroid Body Type’ that is slim with high metabolic rate – any good suggestions for putting on weight with the Paleo? Thanks…. (:

    • Wendy, I am as slim as I want to get as well, and was afraid i would waste away on this diet. I’m only on it because i was diagnosed with Grave Disease a few years ago, which is a thyroid malfunction (in the hyper- not hypo- category.) I have had to increase the number of times that i eat during each day to about 5 or 6 since I do a lot of difficult gardening and weeding work in the summer in addition to my other jobs, and find that starting out with a full breakfast (many paleogrubs make-ahead egg breakfasts on this site…) of an egg dish, coconut yogurt and 2 muffins (mentioned above) are what I need to start the day. If you can’t consume that much in the morning, eat these 3 things over the course of 3-4 hours in the morning at least. Then i munch on almonds, pecans, walnuts, more muffins, almond milk, sweet potato crisps, kale chips, and of course the darkest chocolate (85% cacao) that i can find! It takes a few months to “get in the groove” of thinking / cooking ahead like this, but then you’re set!

  13. I’m new to eating Paleo…..I’m confused on the portion size per meal that we should be eating…..like fruit…if I eat fruit for a snack and I make a “fruit salad” which is just different fruit cut up…nothing else added….how much of that is considered a “serving”? How much protein should we eat at each meal?? I’m just trying to gain a perspective as I think I’m still eating too much but I’m still hungry if I don’t eat that much!!! aaarrrggghhhhh… I’m getting frustrated!!! any input would be greatly appreciated!!

    • Destroy this mindset! Paleo is completely against calorie-watching and fantasy “serving sizes”. Since these foods are healthy, they can be enjoyed until you are full! If you are still hungry, but choose to quit eating because it looks excessive, that is starvation, not health.

  14. For health and weight issues, I am trying Paleo for 30 days starting next week and I have a question. Why are there no potatoes or sweet potatoes on the allowed veg list? Weren’t those root vegetables available at that time?

    Any other tips are appreciated. I love to cook so dis sign up to receive recipes. Any suggestions on best cookbook?

    Thanks!

    • the paleo site says you can have sweet potatoes but they show recipe pictures of orange potatoes which are technically yams in canada anyways,, i think the US has different terms for their potatoes… i just posted a comment on it since so many sites have discrepancies on how much carbs etc are in these potatoes lol

  15. i have a couple questions and i find different answers everywhere i go lol… sometimes people call a yam a sweet potato, when its not… yams are very orange colored and sweet potatoes in canada are white inside, very similar to a regular potato but sweet and yummy…
    should i be following the GI Index?? well one site says sweet potatoes are better for you than yams but another says the opposite… then they say a parsnip is worse than a potato! but this site says go ahead and eat parsnips ha…
    i dont want things to spike my blood sugar and a lot of carbs do that… i want to lose weight and i love meats and salads, so i have no problems having this a lot, but i really want a bit of bread occasionally, does paleo know of a bread recipe for a breadmaker using the allowable flours, almond, coconut etc…? and a recipe for make some tortillas for wraps? i sometimes miss mexican food and italian food … too many questions 🙂

    • You’ve got it reversed. Sweet potatoes are the orange ones that are much much more common (at least in the USA). The traditional Thanksgiving “yams” dish is made from sweet potatoes. It is really confusing, but once you figure it out, it’s easy. I rarely see orange yams, but sometimes see yams (white inside, purple skin) labeled as “japanese yam” or “japanese sweet potato.” What a mess..

      True Yams are in the dioscorea genus.

  16. I made a fruit smoothie for breakfast with protein powder and coconut milk and added almond butter. But a few hours later i did get a little shakey.. too much fruit?
    jamie

    • Some believe that hard cheeses, such as Cheddar and Parmesan, are acceptable for a paleo diet. You may want to dig a little deeper.

  17. I am so confused! My doctor said no tomatoes, potatoes, peppers,dairy,grains,sugar….But I am finding in books and online that the recipies have all those things she told me was not paleo. Can anyone help with my confusion?

    • Peppers and tomatoes are found in the nightshade family. I’ve never heard of them excluded from paleo but I do think they are not recommended for those certain thyroid or autoimmune issues. Dairy, wheat, and sugar are NOT “paleo.”

    • Debbie, I know your post was back in October but I wanted to respond. Yes my naturopathic doctor told me to stay away from those things as well. So I follow a modified Paleo diet. It’s the only diet that is very close to the way my ND wants me to eat for my autoimmune and thyroid issues. So I would just use paleo as your base and modify it to leave out tomatoes etc.

    • Serena is right peppers, tomatoes, white potatoes and eggplant are all nightshades. Lots of people cannot tolerate any nightshades. After all, certain nightshades are actually poison. Your doctor may believe you have food sensitivities and is trying to rule them out by elimination. You may be able to incorporate some of them back into you diet at a later date.

  18. I just started and have already lost 3 lbs. I need to loose 30 more and will stay with the Paleo Diet. Thanks for the help to stay focused

  19. I’m excited to try this new way of eating. My goal is to lose weight before my wedding. So hopefully this will be something I can stick with and continue to do now and after.

  20. I am just learning about the Paleo diet highly recommended from my physician due to a spike in my blood sugar, I, and I was eating them in abundance, love grapes. Bummed out that I have to shy away from them for a minute but my question is, can I have honey on the Paleo diet ? because I drink tons of tea and I do use honey as my sweetener.

  21. I am brand new to Paleo and i’m just getting started . I am keeping away from processed foods and sugar. I have started drinking fruit teas instead of tea or coffee not sure if that is right? Can I have honey in my hot drinks? Any tips or menu s I can try i would really appreciate.
    Many Thanks

  22. I want to start Paleo and from what I read it is a really healthy diet. I have two boys, 4 & 7, very active. I want to cut down their sugar intake and get them interested in eating healthy and feeling better. I think this would dramatically improve their moods. Is going Paleo safe for them? What should I add to the diet to insure they are getting all they need to grow? They are VERY picky eaters. Also, what can I use as sugar? I’ve read post about agave, which I thought was acceptable, that it is not .
    Thanks

    • Cutting down the sugar and artificial ingredients is definitely healthy at any age. My boy (9) had always been a bit hefty, and this past March the pediatrician told me not to put him on a “diet” but stop letting him snack on chips, etc. , which was useless info since I don’t buy junk food in the first place and there’s nowhere for him to get it. But when I decided to go Paleo, I quit buying cereal, pasta, and bread – even “healthy whole grain high fiber” varieties. I started cooking more meals, lots of meat and salad and stir-fry vegetables, cooking in coconut oil and even bacon grease. Now, my son has lost a few pounds and grown a few inches. I’ve lost over 10 lbs. and so has my husband, and nobody leaves the table hungry.
      For sugar substitutes, we use stevia, honey, pure maple syrup (sparingly!), and naturally sweet fruits and berries. Mostly, we try to find new favorites instead of recreating old ones. You don’t need sugary treats when you’re allowed to eat bacon (mostly uncured nitrate-free but sometimes conventional too) and other naturally-occurring fats and oils. The cravings go away after a couple weeks once your body realizes it doesn’t have to manufacture fat from sugar anymore, and can use what you eat to supply your brain and hormones.
      I’m not even that strict with the kids – sometimes they’ll eat ramen noodles or organic Mac & cheese or even a happy meal – but already they are satisfied with less food and have more energy and emotional balance now that the majority of what they eat is more nutritious.

  23. I follow the paleo diet (mostly), but do have a serious question. Most chickens are grain-fed. Why, then, are eggs so encouraged, and chicken (not just chicken, I know, but meat)? I know that grass-fed beef is the ideal, but I don’t think I’ve heard of grass-fed chicken.

    • Its mainly called free ranged chickens. Free ranged chickens are chickens that go outside and find their own food. They are still fed chicken feed but they are not in confinement and can scavenge for bugs, grass, ect.

    • Because chickens dont eat grass. In fact, Grass can kill a chicken if they eat too much. Chickens are NOT meant to be vegitarian either (despite the claims all over the egg cartons and packages). In the wild (There are still wild jungle fowl in Asia) they eat insects of all kinds, seads, plants, and really anything that fits inside their mouths. They are pretty well known for killing snakes and rodents and eating them as well in the wild. That is why you dont see grass-fed chicken as reccommended, because solely grass-fed chicken would actually be very unhealthy and unnatural.

  24. I am new to Paleo but I know you can not use honey, sugar, agave or any of those substitutes to be progressive in Paleo. Now I think its good to have a 80/20 rule, that is eat Paleo 80% of time!

  25. Hey:) Your site is beautiful. And regarding tuna, wouldn’t you recommend avoiding it because of the high mercury levels? Thanks again.

  26. Most of the recipes call for bananas, raisins, dates and/or honey. Should they be avoided if you are tring to lose weight?

  27. One Question I really don’t like red meats I tend to only eat pork and chicken and fish would that be ok on paleo will I get enough of what my body needs? I don’t need to loose weigh im 5″1 120 lbs im fine how I am but I always feel tired and I want to have energy and be healthy.

  28. I just bought a veggie slicer which turns veggies into ‘noodles’ so that I can replace my traditional, gluten-free, or, in other words processed gluten-free noodles. I am looking forward to trying it. I already use, or have used, and grew up using spaghetti squash as spaghetti with pasta sauces. I really love it, as do my girls, but my husband, who has never had ‘pasta’ in this way, has difficulty getting past the ‘sweetness’ of the squash. I may need to try and make a dairy-free version of Alfredo to help reduce the sweetness. If you have any other ideas i’d love to hear them. Thanks!

  29. I am very sure that this is a super healthy diet. I don’t think the anti-peanut deal makes sense though. Did these not exist back then? They seem so easy to grow in the right climate conditions. And unless you have an allergy, they are one of the very lowest foods on the glycemic index, with good fat, nice protein, fiber, great taste. Just am not convinced that they should be given up. Many of the fruits and vegetables on the list almost certainly did not exist in the same form back then–bananas for example.
    I also am not certain about the concept itself. The Paleolithic peoples who survived and thrived were ones who were best at reproducing and raising as many children as they could. Am not sure that their diet and lifestyle–or even their genes for that matter–are best suited to our goals today. Would being good at reproducing necessarily back then make you succeed today when many of want longer, healthier, happier, more fulfilling lives? I do think the diet must be much better than the typical, but am not quite convinced of the concept.

    • I think peanuts have been excluded because they are predominantly GMO plants to begin with a lot of what I have found across the Internet and just different opinions is to avoid produce grown from GMOs. Paleo I’ve come to realize is more personal than a lot of people realize I tend to stick with what my genetic heritage says about me but that doesn’t mean I eat a lot of beans either. It’s a balancing act a lot of fresh and raw produce and cooked food seems to be my preference. But I still buy bread (gluten free) and milk (goat) because that’s what I like and I enjoy it. Try not to over analyze it or you will find more holes than stepping stones

      • No rice, it’s a grain and if the Paleolithic man had found it, he wouldn’t have been able to eat it raw. Also true of peas. No peas allowed as you must cook most of them to eat them. Paleo man ate what he picked. He didn’t cook it.

    • Peanuts are a legume unlike tree nuts. I am not sure the rationale against legumes but I am going to do more research to find out. To me if you can grow it, it’s paleo!

  30. Hi Every one! I am on a strict diet due to health reasons and I just realized that I am on the Paleo Diet!! It will definitely make you lose wait because a lot of americans don’t understand that the other crap is bad for you. This diet does make sense and you WILL lose weight. I am just happy to see recipes … A lot of us can’t digest that “bad food” that is why it causes weight gain, leaky guy, auto immune disease and candida.
    Good luck everyone!

  31. Great list! Would it be possible for you to create a shopping list based on the information on this page and link it to this page? Many thanks.

  32. I am considering making the move to the paleo lifestyle for my family and I…

    I have an 8 year old who has behavioural problems as well as low achademic levels and slight dislexia. (He looses interest very quickly and just doesnt try).
    I have a 7 year old who is Blind and has Autistic tendancies (Asbergus) and gets frustrated very quickly when things go wrong for him, as well as gets very tired quite quickly, he finds it hard to chew foods, and usually gets through a meal that is mainly soup or mash.
    I also have a 1 year old, who will try most foods but will argue if we try to feed him, (He likes to feed himself, which at this stage is solely fingerfoods).
    I am in my late 20’s and am currently pregnant, (half way along) in and out of pregnancy i have hypoglycemia, Lupus (Autoimmune Disease) and a heart rhythm condition (Supraventricular tachycardia / SVT).
    My Partner is also in his late 20’s and is always unwell, (not to the point of missing work however lol but he’s always complaining about not feeling right). He doesn’t sleep well if at all, and he used to have a very strong addiction to COKE which we have managed to overcome. (No COKE at all now). He only has one meal a day, (Dinner) despite my many attempts to adjust this routine with him. He works outside so he spends a lot of the day in the hot sun.

    My Question is would this Diet/Lifestyle help my family and I with the above concerns or will it add further complications to our health problems.

    • Dear Mum and Kids,

      Wow you have all been through so much and I take my hat off to you for your dedication to fix your family through Paleo. I was desperate to get my life back and that of my family after I gained 4 stones and my husband who had also gained weight and lost his zest for life. He was ill, suffered headaches, aches and pains in places he never thought possible. He snored terribly and had a pain in his side (not me) for 3 years in the right side of his body that the doctors couldn’t explain. He slept badly, was always tired, and was told to take over the counter medication plus drink prune juice. Nothing helped. After looking through the internet I came across Paleo and knew instantly that this would be my answer. We have not looked back since. We have both lost weight, have energy like we once did in our 20’s. The pain in his side and other area’s have gone,. He’s sleeping the best he has in years, he looks health and is a different person. We both are. Since this and the results that have been seen by family and friends they are all now on Paleo. When we get together it’s like a bunch of teenagers.
      I am not a doctor nor a health or food specialist. I would certainly talk to your doctor about doing Paleo first. This is only because of medication you and or your family might be on.

      Well done to your partner for the will power he had and has for coming off his dependency of addition. Long may it continue and the support you give him plus visa versa.

      All the best and here’s to a happier and healthier life for you all.

  33. I just found this website and I love it!!. I just made the first Paleo bread recipe that i found and it is the BEST recipe i have found to date! I have been craving PB&J for a few months but the bread recipes haven’t been solid enough for them. This one is Perfect!
    Thank you so much. This web site is wonderful. Many great recipes.

  34. I have been on paleo since nov 2014. I have lost 46lbs and feel fantastic. I even have a cheat day once a week where I let my hair down with some red wine.

    • Fred congratulations 46 pounds is nothing to sneeze at ……did it take a while before it started coming off . I’m very disciplined watch how much I eat and just not loosing. Men do loose easier . I only have about 15 to loose but it’s sticking to me like glue. Any suggestions or ideas?

      Much appreciated ,

      Wendy ( the second Wendy

  35. Help . I have MS I have always eaten very healthy …..recently switch to strict Paleo feel much better . No bloating or weight gain ….. However I lost 3 # first week after that not an ounce I have been strict don’t feel hunger at all so that’s a bonus. I was wondering if someone could shed some light on why my body is hanging on to the weight ( no not eating yams or even wine) . I was wondering if some had to be patient to see the weight loss bonus.
    I have never been a junk food eater , always ate healthy organic choices. Just not seen the results I was hoping for. ( would like to loose 10-15 ) Love the paleogrubs site

    • Misty, I started this diet to combat Hashimoto’s autoimmune disease and type 2 diabetes. Within 10 days my blood sugar readings were almost normal. After 6 weeks I am now off one type of insulin ( short acting) and have decreased my Lantus from 60 units to 20 per day. My morning readings are 70-95 & I have also dropped 25 pounds. My endocrinologist says if I keep on this diet I will probably not need any insulin eventually. It is a God send!

  36. I began Paleo almost 6 months ago. (I started it for weight loss but it took away by fibromyalgia, and now I will NEVER go back to ingesting that POISON that destroyed my life) – Im in Ketosis everyday as proven with a keto pee strip test. I weigh almost 300 pounds, I am trying to lose weight, but it is NOT coming off. A month ago I realized upon more research I wasnt eating enough of the fats and began to incorporate more saturated fats. I keep perfect track of every morsel that goes into my mouth. I stay under 1000 calories. I keep a 50 gram protein, 15 gram carb, 50 gram fat on most days (even tho my fat is suppose to be about 70g I dont usually make it) – – BEFORE this I was eating cookies, candy, milk, smoothies, fast food, and junk on a daily basis up to 3000 calories a day that was gave up COMPLETELY. Can you give tell me WHY this is not working for me. I am in a place that I can do anything with diet. I am more active now than ever now that fibromyalgia is gone. SCIENCE says I get to lose weight. THEY SAID If I gave up the junk and fast food and milk (almost a gallon a day) I would lose weight, Ive been told that for 20 years. I wait and I wait and I wait. I lost 25 pounds the first two months and for the last 4 months I have gained and lost the same 5 pounds over and over, trying different things. IF I add calories, I gain. AM I doing something wrong??

    • Hi Nickie,
      Perhaps you are not eating enough, your metabolism has gone into “starvation mode”, you will gain for a start when you increase your calories but then your metabolism should adjust and you will start to lose again. 50 grams of protein is not enough for a whole day. They say we shouldn’t worry about how many calories, as long as we are eating the correct foods, ie Paleo approved vegetables, proteins and fats.

    • I agree with the last poster, you’re not eating enough to sustain a healthy metabolism. The great thing about this diet is that you are allowed to eat real food. Food that our Paleolithic relatives ate. Don’t look at the portions so much as what you are eating. Eat until you are satisfied. I know my body gets pretty angry with me when I try to change the unhealthy eating habits it’s use to and it will very slowly began to accept the new, healthier way of nutrition. In that time period, it will be very slow to show signs of losing weight. However, after increasing your caloric intake and abiding by the paleo way for a good amount of time, if you still haven’t seen in changes in weight, you should speak with your doctor to rule out additional metabolic issues.

  37. My husband and I have been paleo for some time now. But recently, last month, he was forced to embrace it whole heartedly due to 3 blockages in his heart that required stent placement. We have both lost weight in just this last month. I’ve lost one size already. No exercise, just the removal of unhealthy preservatives, sugar, potatoes, rice and any wheat or corn and of course their flours. We do eat dairy…some cheese and grass fed butter.
    We feel much healthier. Our cravings for sweets are gone. We eat smaller meals and just aren’t as hungry as before.
    The weird thing is the cardiologist made fun of our Paleo lifestyle…saying it was boring, and you know wanted him on the low sodium/low fat/low cholesterol diet. So when we went in for hubby’s followup appointment I took along paleo banana nut muffins I made. They had a touch of honey on top. I told him he needed to know Paleo is heart healthy and good. He had one before we left and gave me the thumbs up sign as we walked past! I hope he comes to recognize its a great way to eat and stay healthy for life and will recommend it to his patients. I’m a nurse and I see it as you can either eat for life, or eat yourself to death. I’m thinking life is way better….

  38. looking at starting this diet I’m a trainer and due to injury have put on a little weight I live carbs too much and seem to be hungry all the time. Finding hard to cope as well

  39. Wondering why garlic and onions aren’t on the list as being able to eat. Thanks. Love this site.

  40. I am seriously considering the Paleo diet but have some issues first of all I am deathly allergic to nuts of any kind, so what do I replace for that? I am prediabetic with high A1C levels and need to lose about 20 lbs. I have already developed Neuropathy in my feet.

  41. I have to say this is the best lifestyles change ever, I was diagnosed with cancer last October and had surgery in Novembers,,, thankfully they got all of it …but I did put on 5kg after the surgery from boredom and frustration……I have been on the paleo plan now since January an love it …I feel healthy inside and out… and even better I have now lost 9kg…….I haven’t been this weight since a teenager….I’m 44years young but feeling the best ever….. thank you Paleo

  42. i am new to the Paleo lifestyle change…it has been about 10 days and i lost 4 lbs, then gained back 1 lb..then felt discouraged…i am sticking to it…i also gave up caffeine 3 weeks ago, i feel very drained at times…i know i will feel better as i continue to do this…i have been overweight all my life…i am 54 i am a food addict, i have made some pretty awesome recipes and bought a few cookbooks…i am all in:)

  43. What about calcium? For menopausal aged women like me, bone density is a real concern as we are losing it daily. With no dairy allowed, I’d have to eat massive quantities of spinach and other green veggie calcium sources every day to get any where near the recommended 1200 to 1500 mg daily. What is everyone doing for calcium in the paleo diet?

  44. Hi, I’m very impressed with this website. My Girlfriend and I are starting the Paleo Diet tomorrow. I have learned a lot from the content of this website and the feedback from other people. I have downloaded the books and they look fantastic. I can’t wait to start. Thanks very much everyone.

  45. wow, this is such a good list! I saw cranberries on here, but they’re all so sugary! I did find some unsweetened dried cranberries to have year-round, and thought I would pass the website on… honestlycranberry.com they’re delicious, too!!

  46. It should be mentioned that nuts and seeds have phytic acid in their outer layer, which can combine with essential nutrients, such as magnesium and zinc. Soaking them drastically reduces the phytic acid content, as well as encourages beneficial enzyme production, breaks down gluten, and increases vitamin B levels.

    SOAK YOUR NUTS AND SEEDS!!

    Also, as another mentioned, raw milk still contains the enzyme (lactase) needed to digest lactose. The “caveman” would have drank raw milk rather than the prevalent pasteurized milk found in stores. Breast milk after the weaning process does not have lactase and therefore is similar to pasteurized milk. Raw milk is similar to breast milk BEFORE weaning. I feel that raw milk and raw milk products (raw butter is sooooo good for you!) can be consumed on the Paleo diet. IMHO, no one should be drinking pasteurized milk!

    • Claire,

      That’s a great point and a good tip. While the amounts of phytic acid in nuts and seeds is lower, they can be problematic if you are sensitive.

      And yes, raw milk is very different than pasteurized milk, but it is still very regulated here in the United States which makes it very difficult to find as it is illegal to sell. Almond and coconut milk are, however, great alternatives.

  47. What about us folks who are vegan/vegetarian? Diet is loads of brown rice, beans, lentils, etc. Can the Paleo approach work for us with accommodations?
    Thank you!

    • Beth,

      That’s a great question and the answer is absolutely. While paleo does include meat, it doesn’t have to and you can absolutely make accommodations for a vegetarian or vegan lifestyle, while also reducing and eliminating grains, beans, lentils and other foods that create digestive problems and inflammation in the body.

  48. Hey Jess! Are dates allowed? I know they are in so many pale recipes, but I do not see them listened above! So thought I’d ask. Thanks for your amazing website! I have been on it every day! Have tried many recipes so far and loving them!

    Love,
    Erin

    • Erin,

      So happy you are finding us to be a good resource and community. Oh my…how did we forget dates, thanks for catching that. Have you tried the chocolate covered stuffed dates recipe yet? because yes, dates are very paleo.

  49. I have a son that is severly allergic to all tree nuts. What can I use in place of these in the recipes? I want to buy the recipe book but am worried it will call for too many tree nuts and I won’t be able to make the recipes.

    • Hi Amber,

      While nuts are a part of the paleo diet, they are not considered a staple. You can substitute nuts with many different types of seeds: flax, sunflower, pumpkin and hemp, which you can use as is, as a seed butter or ground as a flour. It simply depends on what the recipe is, which type of replacement you would chose to use.

    • Hi Cathy

      You’ve literally opened a can of beans with this question…as it is one that many people ask and wonder about. Beans, while a good source of plant protein and many essential vitamins and minerals, also contain a lot of carbohydrates and are not considered paleo due to their toxicity. Beans contain lectins and phytic acid, that is very harmful to the human digestive system. Phytic acid is found in other foods, most notably nuts and seeds, but in much smaller amounts. The lectins and phytic acids, in addition to creating digestive distress, can also inhibit the bio-availability of other nutrients. It is possible to destroy the phytic acid and lectins in beans, through soaking and extensive boiling, but this doesn’t guarantee a specific reduction and many people still experience digestive upset.

    • Hi Susan,

      It isn’t necessary to eat everything organic, and it isn’t always practical either. My advice is to make the best choices you can. As far as eating organic grass fed butter goes…there is evidence that grass fed butter is literally loaded with vitamin K, Butyrate (anti-inflammatory fatty acid) and omega 3 fatty acids.

  50. Hi, I’m just getting started with Paleo and this site has been a tremendous help. I was reading this list of foods and see Tilapia fish on there. Its been getting a lot of bad press for being by and large farm raised..do you still consider it Paleo?

    • Hi Heather,

      You ask a great question and one that often sparks some debate. While it is preferable to purchase and eat wild caught fish, it isn’t always sustainable or even affordable. Tilapia is farm raised internationally due to it’s incredible popularity for both it’s sweet mild flavor and its nutritional content. When we eat Paleo we are eating foods that were available during the time of our greatest development. Modern aquaculture practices don’t change the fact that the foods are paleo, but they can make us think about where our food comes from, and that is the challenge of being modern paleo, and is a decision we each have to make on our own.

  51. Do you have to eat fish,? I cannot eat any fish as I just can’t stand the taste. Is there something to replace it? Am considering your plan. Thanks.
    Robin

    • Hi Robin,

      You don’t have to eat fish. It is a great source of protein and omegas, and it provides some essential nutrients. My advice is to try some milder tasting fish, like tilapia or substitute another protein that suits your taste buds.

  52. I am going Paleo on Oct 1st (just because I still have some recently purchased non-paleo food remaining). I am so looking forward to it and have my meal plans laid out and my shopping list ready to go thanks to this and other sites. I have one question though: Deep in this thread, some say dried fruits are bad where other sites say organic dried fruits (berries, apricots, etc) are good. What is the answer?

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