The Ultimate Paleo Diet Food List: What to Eat and What to Avoid

The paleo diet is based on the premise of eating like our ancestors did during the Paleolithic era, focusing on whole, unprocessed foods that would have been available through hunting and gathering. This comprehensive guide will help you navigate what foods align with paleo principles and what to avoid, along with recommended products to make your paleo journey easier and more enjoyable.

The Paleo Diet Philosophy

The paleo diet emphasizes:

• Whole, unprocessed foods
• High-quality protein sources
• Healthy fats
• Vegetables and fruits
• Foods with minimal human intervention

By following these principles, many people report improved energy levels, weight management, reduced inflammation, and better overall health. Let’s break down exactly what you should eat and avoid on a paleo diet.

Foods to Eat on a Paleo Diet

1. High-Quality Proteins

Meat (Preferably Grass-Fed and Pasture-Raised)

• Beef
• Lamb
• Pork
• Game meats (venison, bison)
• Poultry (chicken, turkey, duck)

Recommended products:

• CHOMPS Grass-Fed Beef Sticks – Perfect for on-the-go protein
• Epic Provisions Chicken Sriracha Bars – Flavorful protein option

Seafood (Wild-Caught)

• Fish (salmon, mackerel, sardines)
• Shellfish (shrimp, crab, lobster)
• Mollusks (clams, oysters, mussels)

Recommended products:

• Wild Planet Wild-Caught Salmon – Convenient canned option rich in omega-3s

Eggs

• Preferably pasture-raised

Recommended products:

• Vital Farms Pasture-Raised Eggs – Higher in nutrients than conventional eggs

2. Healthy Fats

Oils and Fats

• Avocado oil
• Coconut oil
• Olive oil
• Animal fats (tallow, lard)
• Ghee (for those who tolerate it)

Recommended products:

• Chosen Foods Avocado Oil – High smoke point, great for cooking
• Chosen Foods Avocado Oil Spray – Convenient for light cooking
• Primal Kitchen Avocado Oil – Premium quality
• Nutiva Organic Coconut Oil – Versatile for cooking and baking
• Viva Naturals Organic Extra Virgin Coconut Oil – Cold-pressed and unrefined
• 4th & Heart Original Grass-Fed Ghee – Clarified butter option

Nuts and Seeds

• Almonds
• Walnuts
• Macadamia nuts
• Hazelnuts
• Pumpkin seeds
• Sunflower seeds
• Chia seeds

Recommended products:

• Kirkland Signature Organic Raw Almonds – Great for snacking
• Kirkland Signature Organic Raw Nuts – Variety pack
• Viva Naturals Organic Chia Seeds – Rich in omega-3s

3. Vegetables

Non-Starchy Vegetables

• Leafy greens (spinach, kale, lettuce)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Peppers
• Onions
• Carrots
• Cucumber
• Zucchini

Starchy Vegetables (in moderation)

• Sweet potatoes
• Yams
• Beets
• Butternut squash

Recommended products:

• UNLEASH’D ORGANIC Organic Sweet Potato Powder – Convenient form of starchy vegetable
• Amazing Grass Greens Blend Superfood – Great supplement to boost vegetable intake

4. Fruits

• Berries (strawberries, blueberries, raspberries)
• Apples
• Pears
• Citrus fruits
• Melon
• Stone fruits (peaches, plums)
• Tropical fruits (in moderation due to higher sugar content)

Recommended products:

• Bare Baked Crunchy Apple Chips – Healthy snack option
• Terrasoul Superfoods Organic Medjool Dates – Natural sweetener option

5. Herbs and Spices

• All herbs and spices are paleo-friendly
• Focus on fresh or dried without additives

6. Supplements to Consider

Protein Supplements

• Collagen peptides
• Bone broth protein
• Egg white protein

Recommended products:

• Vital Proteins Collagen Peptides – Supports skin, hair, nails, and joints
• PaleoPro Protein Powder (Grass-Fed Bone Broth) – Clean protein source
• Ancient Nutrition Bone Broth Protein Powder – Rich in amino acids
• Egg White Protein by NOW Sports – Good for those who prefer non-beef protein

Other Supplements

• Omega-3 fatty acids
• Probiotics
• Digestive enzymes

Recommended products:

• Nordic Naturals Ultimate Omega – High-quality fish oil
• Garden of Life Primal Defense Ultra Probiotic – Supports gut health
• NOW Super Enzymes – Aids digestion
• Nature’s Way CalmAid – Natural stress support

Foods to Avoid on a Paleo Diet

1. Grains

• Wheat (bread, pasta, cereals)
• Rice
• Corn
• Oats
• Barley
• Rye

2. Legumes

• Beans (all varieties)
• Lentils
• Peanuts and peanut butter
• Soybeans and soy products

3. Dairy

• Milk
• Cheese
• Yogurt
• Ice cream
• Butter (though some paleo followers allow ghee)

4. Refined Sugar

• Table sugar
• High-fructose corn syrup
• Candy
• Soda
• Most packaged sweets

5. Processed Foods

• Fast food
• Chips and crackers
• Most packaged snacks
• Frozen meals
• Artificial sweeteners

6. Industrial Oils

• Vegetable oil
• Canola oil
• Soybean oil
• Corn oil
• Safflower oil
• Sunflower oil

Paleo Diet Alternatives and Substitutions

Instead of Grains

• Cauliflower rice
• Zucchini noodles
• Sweet potato
• Alternative flours for occasional treats

Recommended products:

• 365 by Whole Foods Almond Flour – Versatile baking alternative
• Bob’s Red Mill Super-Fine Almond Flour – Great texture for baking
• King Arthur Baking Paleo Baking Flour – Pre-mixed paleo flour blend

Instead of Dairy

• Almond milk
• Coconut milk
• Coconut yogurt
• Nutritional yeast (for cheese-like flavor)

Recommended products:

• Califia Farms Unsweetened Almond Milk – Clean ingredient list

Instead of Sugar

• Honey (in moderation)
• Maple syrup (in moderation)
• Coconut sugar (in moderation)
• Dates and date paste

Instead of Processed Snacks

• Beef jerky
• Fruit
• Vegetable sticks
• Nuts and seeds
• Paleo-friendly bars

Recommended products:

• RXBAR – Clean ingredients
• Perfect Keto Bars – Low-carb option
• KIND Bars Almond & Coconut – Simple ingredients

Meal Prep and Cooking Essential Tools

Having the right tools makes preparing paleo meals easier and more enjoyable:

• Instant Pot Duo 7-in-1 – Perfect for bone broth and stews
• Instant Pot Duo Plus – Advanced features for paleo cooking
• Lodge Cast Iron Skillet – Non-toxic cooking surface
• Prep Naturals Glass Food Storage Containers – For meal prepping
• Dash Mini Waffle Maker – For paleo-friendly sweet potato waffles
• Hydro Flask Standard Mouth Bottle – Stay hydrated on the go

Essential Paleo Resources

To deepen your understanding and expand your paleo recipe repertoire:

• “The Paleo Diet Cookbook” by Loren Cordain – From the founder of the modern paleo movement
• “Paleo for Beginners: Essentials to Get Started” by John Chatham – Great for newcomers
• “Against All Grain: Meals Made Simple” by Danielle Walker – Family-friendly recipes
• “The Whole30: The 30-Day Guide to Total Health and Food Freedom” by Melissa Hartwig Urban and Dallas Hartwig – Strict paleo reset program

Tips for Paleo Success

1. Focus on quality: Source the highest quality ingredients you can afford
2. Prep in batches: Make bone broth, chop vegetables, and cook protein in advance
3. Keep it simple: Many paleo meals can be as straightforward as a protein with vegetables and healthy fat
4. Read labels carefully: Many seemingly natural products contain non-paleo ingredients
5. Stay hydrated: Water is your best beverage choice
6. Listen to your body: Adjust your paleo approach based on how you feel
7. Start with a clean pantry: Remove non-paleo temptations from your kitchen

Conclusion

The paleo diet focuses on nutrient-dense whole foods while eliminating processed foods and agricultural products that weren’t part of our ancestral diet. By following this comprehensive food list, you can make informed choices about what to eat and what to avoid.

Remember that the paleo diet is customizable to your needs and preferences. Some people follow a strict approach, while others adopt a more flexible “80/20” rule. The key is finding what works best for your body and lifestyle.

With the right ingredients, tools, and resources, the paleo diet can be a sustainable and enjoyable way of eating that supports long-term health and wellbeing.