The Paleo Diet Food List consists of eating meats, vegetables, fruits, nuts, and specific fats. It also excludes grains, dairy, legumes, refined sugars, starchy vegetables, and specific oils. The idea of having a food list is to help you know what foods are okay to eat and what not to. Though the Paleo diet seems to be restrictive, it really isn’t. There are a lot of different recipes to try, with all kinds of foods to choose from. The Paleo Diet opens up the creative part of your mind as you experiment with the flavors available. As the creator of your meals, you don’t have to eat blandly and you can produce healthy, pleasing foods for you and your family. What specific foods are okay to incorporate into your meals?
Some followers of the Paleo diet say you should eat the lean parts of any of these meats with any visible fat cut off. That’s fine if you want to, but others say higher fat animal protein is good for you because it gives you long-term, sustainable energy. So I would say this is a personal choice. Personally, I’m in love with high fat meats, like 80% ground beef. Want to know where I get my grass-fed meat?
US Wellness Meats. What I like about them is their costs for things are reasonable and you can also get a wide variety of Paleo foods from them, like grass-fed beef, pastured chicken, lamb, bison, duck, pork (including Whole 30 approved bacon), pemmican, trail mix, sausage, wild salmon and a bunch of other things. It’s so nice to have it all in one place. I’ve tried a lot of it and it’s all good quality.
It arrives frozen in a cooler with ice within a few days after you order. There is only a $7.50 handling charge per order and free shipping and a discount of $25 if you order more than 40 pounds (which is SO not hard for our family – especially since we’ve been trying to eat Paleo and GAPS lately). I buy lots of ground beef , chicken with bones to make stock, beef bones, organ meats, hot dogs, and ground pork and then usually throw in a few extra things to try. To order, Just click here.
Paleo Diet Food List
Meats- Make sure to eat grass fed/pasture raised. Beef (here’s my favorite ground beef), pork, goat, lamb, eggs, rabbit, sheep, and so on. I personally believe you should have pork in moderation because it often carries parasites and it can be hard to find non-processed pork. I also believe shellfish should be eaten in modern because they are like the filter of the ocean and can be high in mercury and all sorts of other contaminants. Think of them as a special treat, not a daily occurrence.
Poultry- Chicken, turkey, game hen, quail, duck, goose, ostrich, emu, and more.
Game Meats- Bison, deer, rabbit, wild boar, wild turkey, moose, elk, pheasant, caribou; mostly what you can hunt, you can eat.
Eggs- Chicken, duck, goose, quail, ostrich, fish.
Shellfish– All types are okay to eat. Some examples are live lobsters, clams, crabs, oysters, shrimp, mussels, crayfish, and so on.
Fish- All types are okay to eat. Some examples are salmon, red snapper, tilapia, cod, trout, tuna, mackerel, halibut, herring, eel, cod, sardines, shellfish; for the most part, if you can catch it you can eat it.
Vegetables– All vegetables are acceptable to eat. Vegetables like summer and winter squashes, carrots, celery, Brussels sprouts, cabbage, spinach, lettuce, mushrooms, eggplant, tomato, and more except potatoes but sweet potatoes are okay. The reason I list certain vegetables on the moderation section is because they are either high starch and can stay in your gut too long, giving food to all the things in your gut you don’t want to feed or because they are nightshade vegetables or high in histamines, which cause problems for many people.
Fruits- Apple, orange, pear, grape, banana, grapefruit, peach, pomegranate, strawberry, persimmon, melon, lime, lemon, guava, and any other fruits available. I have it in the moderation category because not everyone does well with fruit and the carbs can add up quickly, so they are best to only eat 1-2 portions a day if you are trying to lose weight.
Nuts and Seeds– Almond, pistachio, pecan, Brazil nut, cashew, pine, macadamia, walnut, hazelnut, pumpkin seed, sunflower, sesame, and so on. Soaked & dehydrated nuts and seeds taste much better than nuts in the store and are so much easier for your body to digest. However, it’s not always practical. All varieties of nuts should be eaten in moderation because many people are allergic to them and don’t realize and the calories can add up very quickly. For example, one cup of almond flour has 655 calories. Ouch!
Oils and Fats– Olive oil, coconut oil, lard (rendered pork fat), walnut oil, avocado oil, tallow (rendered beef fat), macadamia. I personally struggle with my thyroid and have read research suggesting it’s best to consume healthy saturated fat to help support the thyroid. I think it is good advice for most people to follow, whether or not you currently have thyroid and/or adrenal issues.
Beverages– Freshly juiced fruits and vegetables, water, herbal tea, and coconut water. Water is always best, but these other beverages can be enjoyed on occasion.
What NOT to have on the Paleo Diet:
Grains– Whole wheat, corn, barley, rye, rice (white, wild, brown, basmati, rice flour, rice cakes or any food made with rice), oats, quinoa, buckwheat, amaranth, and other such grains containing glucose or saponin.
Dairy– Ice cream, milk, low-fat milk, cheeses, butter, sour cream, creams, cottage cheese, yogurt, kefir, dairy spreads, and any foods with dairy in it.
Legumes– Peanuts, beans (black, pinto, chickpeas, lentils, kidney, white), lentils, soy, soy products, miso, and most everything that constitutes as a legume.
Starchy Vegetables– Potatoes, all potato products, tapioca, cassava, manioc, and beets.
Sweets and Sweeteners– Processed honey (raw honey is okay), sugar, corn syrup, fructose, high fructose corn syrup, candy, and artificial sweeteners (ie. Splenda, Equal, and Aspartame).
Other Foods to avoid– Sodas, energy drinks, coffee, juice (frozen or processed), alcohol, processed foods (most have sodium to keep the food fresh), fatty meats, and refined salt (real salt seems to be okay if used in moderation).
Here are some answers to some common questions about what’s on a Paleo diet:
What do paleo eat?
Can I eat fruit on Paleo?
Is Rice in the Paleo diet?
The answers to all of these questions above are answered in this blog post I wrote Is It Paleo? Answers to Your Most Asked Paleo Questions.
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