The Complete Paleo Food List. Here at Paleo. Plan, we believe that you should have a simple guide to help you easily say “yes” or “no” to certain foods. In addition to our Paleo diet food list, you should also consider using our free Paleo recipes, or try our Paleo Meal Plan free for 1. The Paleo. Plan meal plan makes following a Paleo diet really easy, since your menus, recipes, shopping lists, and even prep notes are all laid out for you. In general, eating Paleo means eating veggies, fruits, meats, fish, certain fats, nuts, and seeds. It means removing grains (breads, pastas, rice, etc), beans, soy, dairy, certain vegetable oils, and refined sugar from your diet. But you probably want more details than that, right? Below, you’ll find our complete Paleo Food List. This is a list of foods and to what extent they are accepted as Paleo. Our guidelines are created using a mixture of all of the Paleo gurus’ philosophies and research, our own beliefs, and what is realistic to implement in your daily life. For all of the foods listed, our hope is that you choose the highest quality that you can afford, i. Experts don't agree on its benefits In fact, the health benefits of the paleo diet are unproven. Levels of Strictness. The Paleo diet (also called ancestral, primal, native, or hunter-gatherer diets) is eating today’s food in a way that mimics the best diet of. Here at Paleo Plan, we believe in having a great framework that helps you easily say “yes” or “no” to certain foods. In addition to our Paleo diet food list. All grains should be eliminated when adopting a Paleo diet. This includes, but not limited to: Wheat. Rice. Barley. Rye. Corn. Quinoa. Amaranth. Teff. Sorghum. Oats. Buckwheat. Spelt. This includes all products made with these ingredients such as flours, pastas, breads, cakes, cookies, bagels, muffins, tortillas, chips, and the like. Learn more: Why No Grains and Legumes. Beans and Legumes. Beans and legumes aren’t Paleo because they’re difficult to digest, similar to grains. Beans and legumes include, but are not limited to: Soy (tofu, tempeh, miso, soy sauce, soy lecithin)Lentils. Black beans. Pinto beans. Red beans. Peanuts. White beans. Garbanzo beans. Peas and green beans are acceptable, even though sometimes they’re categorized as legumes. Learn more: Are Green Beans and Snow Peas Paleo? Dairy. We know it’s a bummer for most to hear that dairy isn’t Paleo, but most people struggle to digest it but don’t notice till they actually take a step away from it. These forms of dairy are not Paleo, including: Milk. 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. 15 Paleo Diet Guidelines. A Paleo diet should be high in fat, moderate in animal protein and low to moderate in carbohydrates. Calorie counting is not encouraged. Cheese. Yogurt. Cottage cheese. Ice cream. Sour cream. Dairy creamer. Buttermilk. Powdered milk. The only exceptions that are allowable on most Paleo diets are butter and ghee. However, these should still only be consumed if you know you’re not sensitive to them. If you’re brand new to Paleo, we recommend at least 3. Learn more: Is Grass- Fed Butter Paleo? High Omega- 6 Vegetable Oils. Vegetable oils aren’t really made from vegetables, which is why we’re still really confused how they came upon that name. They are usually made from junk oils that really aren’t fit for human consumption. These oils are very high in omega- 6 fatty acids, which promote inflammation (as opposed to omega- 3 fatty acids which are anti- inflammatory). They are debatably one of the major causes of heart disease, and are basically junk oils. While saturated fat remains demonized by mainstream nutrition, it really isn’t the culprit in poor health. These omega- 6, junky oils are far more devastating for long- term health. Vegetable oils to avoid include, but are not limited to: Butter alternatives. Canola oil. Corn oil. Cottonseed oil. Crisco. Grapeseed oil. Margarine. Palm oil. Peanut oil. Safflower oil. Shortening. Soybean oil. Sunflower oil. Vegetable oil. Learn more: The Complete Guide to Saturated Fat. Refined Sugar & Artificial Sweeteners. Basically, on a Paleo diet, you want to avoid all added sugars except for the few that are Paleo friendly. Sugar doesn’t refer to naturally occurring sugar found in fruits, but rather added sugars that are found in many processed foods. Added sugars and sweeteners to avoid include, but are not limited to: Cane sugar. Cane syrup. Brown rice syrup. White sugar. Brown sugar. Agave. Corn syrup (in any form, including high- fructose)Glucose syrup (another name for corn syrup)Dextrose or anything ending in “- ose”Malt syrup. Splenda. Aspartame. Equal. Truvia. Sucralose. Too much sugar can make you gain weight and feel lethargic, but it can also strongly affect your mood and wellbeing. It’s not fun to take it out of your diet, and you will have cravings for it. But if you can make it through the first few days, it will get better every day from there. Learn more: 6 Reasons Why You Should Stop Eating Sugar for 3. Days (or Longer)Iodized Table Salt. Table salt is common, but it is actually a highly refined product that is missing its natural nutrients. Instead of iodized table salt, eat sea salt instead. Many types of table salt contain preservatives, anti- caking agents, and other chemicals. Avoid refined salts and regular table salts, because the refining process removes precious trace minerals while introducing chemical additives. Instead, opt for a natural, unrefined salt for a more intense flavor as well as extra trace minerals. In contrast, unrefined salts are essential for good health and include all varieties of rock and sea salt that have not been stripped of minerals or had other ingredients added. Natural, unrefined sea salt provides a number of nutrients and minerals, in a form that the body recognizes and can use. Learn more: The Detailed Guide to Dietary Salt. Processed, Hydrogenated, and Refined Foods. There’s a lot of gray area here, but in general, if you don’t recognize or can’t pronounce an ingredient on the label of a food, it’s probably not Paleo. Avoid all foods containing “hydrogenated” or “partially hydrogenated” ingredients. Learn more: 2. 2 Swaps to Make Your Next Meal More Paleo. Certain Seafoods. All species of seafood are totally Paleo, but you will want to avoid certain kinds of larger predatory fish because they have been alive for many years and accumulate heavy metals, like mercury, in their bodies. These primarily include: Shark. Swordfish. King mackerel. Tilefish. Learn more: Is Fish Paleo? Foods to Eat on a Paleo Diet. The Paleo diet is rich in nutrients and plenty of variety, so you don’t ever have to be bored or hungry! While it does take some getting used to, with the right tools, you’ll be a Paleo pro in no time. Proteins. Anchovies. Bacon. Bass. Beef. Beef liver. Bison. Chicken. Chicken eggs. Chicken liver. Clams. Cod. Deer. Duck. Duck eggs. Elk. Emu. Goat. Goose. Haddock. Halibut. Ham. Lamb. Ostrich. Oysters. Pheasant. Pork. Quail. Rabbit. Salmon. Sardines. Scallops. Shellfish, all kinds. Shrimp. Snapper. Sole. Tilapia. Trout. Tuna. Turkey. Veal. Venison. Learn more: Paleo Cooking 1. How to Cook Meat Like a Pro. Vegetables and Fruits. Algaes. Apples, all kinds. Apricots. Artichoke. Arugula. Asparagus. Avocado. Bananas. Beets. Beet greens. Bell peppers. Blackberries. Blueberries. Bok choy. Broccoli. Broccoli raab. Broccolini. Brussels sprouts. Cabbage. Cantaloupe. Carrots. Cauliflower. Celery. Chard. Cherries. Coconut. Collard greens. Cranberries. Cucumber. Dandelion greens. Dates. Eggplant. Endive. Figs. Garlic. Grapefruit. Grapes. Green beans. Herbs, all kinds. Honeydew. Kale. Kelp. Kiwifruit. Kohlrabi. Kombu. Kumquats. Leeks. Lemons. Lettuces, all kinds. Limes. Mangoes. Mushrooms. Nectarines. Olives. Onions, all kinds. Oranges. Papaya. Parsnips. Passionfruit. Peaches. Pears. Persimmon. Pineapple. Plums. Pomegranate. Radicchio. Radish. Raspberries. Rhubarb. Sea vegetables, all kinds. Seaweeds. Snow peas. Spinach. Squash, all kinds. Star fruit. Strawberries. Sugar snap peas. Sweet peas. Sweet peppers. Sweet potatoes. Tangelos. Tangerines. Tomatillos. Tomatoes. Turnips. Wakame. Watercress. Watermelon. White potatoes. Zucchini. Learn more: How to Start Eating Vegetables (When You Don’t Like Them)Nuts and Seeds and Their Products. Almonds. Almond butter (unsweetened)Almond milk (unsweetened)Brazil nuts. Cashews. Cashew butter (unsweetened)Chestnuts. Chia seeds. Coconut. Flaxseeds. Hazelnuts. Hemp hearts. Macadamia nuts. Pecans. Pine nuts. Pistachios. Pumpkin seeds. Sesame seeds. Sunflower seeds. Sunflower butter (unsweetened)Walnuts. Learn more: The Food Lover’s Guide to Paleo Snacks. Fats and Oils. Avocado oil. Coconut oil. Coconut cream. Coconut milk, full fat. Duck fat. Flaxseed oil. Ghee. Hempseed oil. Lard. Macadamia oil. Olive oil, extra virgin. Paleo mayonnaise. Tallow. Walnut oil. Learn more: Have a Change of Heart About Cholesterol: Cholesterol Is Healthy. Sweeteners. Coconut nectar. Coconut sugar. Date sugar. Honey, raw. Maple sugar. Maple syrup, grade BMolasses. Stevia leaf, pure. Learn more: Paleo Sweeteners 1. Paleo Baking Flours. Almond flour. Arrowroot powder. Cassava flour. Coconut flour. Hazelnut flour. Tapioca starch. Learn more: What Is the Best Paleo Baking Flour? Condiments and Cooking Ingredients. Apple cider vinegar. Applesauce (unsweetened)Balsamic vinegar. Cacao, raw. Cacao nibs. Cacao powder. Coconut aminos. Fish sauce. Red wine vinegar. Tomato paste. Worcestershire sauce (corn- free)Learn more: The Complete Guide to Shopping Paleo. Drinks. Black coffee (in moderation)Black tea (in moderation)Bone broth. Coconut water. Club soda. Green tea. Herbal tea. Kombucha. Matcha. Seltzer. Sparkling water (without artificial ingredients)Water, filtered or spring. Water kefir. Wine (in moderation)White tea (in moderation)Learn more: The Ultimate Guide to Paleo Drinks. Bottom Line. Basically, it all comes down to eating real food. Our bodies are engineered to utilize the nutrients found in whole foods in their natural form. The same cannot be said for the man- made chemicals that are now abundantly found in our food supply. Our bodies don’t know what to do with these foreign chemicals and altered foods. Longterm results of following a highly processed diet are not good, and in fact, is largely why chronic conditions are rampant in our modern world. These processed and refined ingredients make our immune systems overly sensitive and can trigger countless disease states. There is a time and a place for being really strict with your diet, like when you have food intolerance, allergy, or sensitivity, or when you’re facing other chronic health problems. Elite athletes and other high- performing people will also need to stay strict with a diet. The Beginner's Guide to the Paleo Diet. Get the FREE e. Book! The Ultimate Beginner’s Guide to Paleo! Discover if Paleo is for you. The one simple trick to know if your food is Paleo- friendly. Easy Paleo recipes for beginners to get you started. The Paleo Diet is an effort to eat like we used to eat back in the day. If a caveman couldn’t eat it, neither can you. This means you can eat anything we could hunt or gather – meats, fish, nuts, leafy greens, regional veggies, and seeds. Sorry, the pasta, cereal, and candy will have to go! Instead of pasta, you’ll be making things like paleo spaghetti, chicken stir fry, or paleo tacos. You see, I hate counting calories. I don’t like keeping track of how much I’ve eaten or obsessing over how many grams of a particular nutrient I’ve had. Not only do I hate counting calories, but I know that calories are really only half of the battle, as they’re not all created equal – 4. Doritos do NOT affect your body in the same way as 4. Fortunately, if you can expand your horizons and remove certain types of food from your diet, you can stop worrying about counting calories FOREVER (sorry, the Count – ah ah ah). I’d love to suggest a particular type of eating that doesn’t require counting a single calorie AND allows you to eat until you’re no longer hungry. It’s not, it actually works. It’s helped many people achieve jaw- dropping transformations, including my friend Saint, (whose story you can read here): Cue the Baltimora! So how does the Paleo Diet work? Oh lord, another “diet.”I know, it sounds like a fad/marketing ploy, but it’s actually quite legit. You see, tens of thousands of years ago, before Nike, Cap’n Crunch, and Healthy Choice meals, our ancient ancestors thrived as hunter- gatherers. Although it’s been a really long time, our genetics haven’t changed that much since then. The average Homo Sapien back then: tall, muscular, agile, athletic, and incredibly versatile. The average Homo Sapien now: overweight, out of shape, stressed out, unhappy, sleep deprived and dying from a myriad of preventable diseases. So what the hell happened? Agriculture! A few thousand years ago humans discovered farming, the agricultural revolution took off, and we advanced from hunter- gatherers to farmers. We settled down, formed societies, and the human race progressed to what we are today. The problem is, our bodies never adjusted properly to eating all the grains that we we’re now farming. As Robb Wolf puts it, think of a 1. The first 9. 9. 5 yards are how long Homo- Sapiens spent as hunter- gatherers. As they became REALLY good at hunting and gathering our bodies adapted to that lifestyle over thousands of years. That last half- yard represents our species after the agricultural revolution, where our diet has shifted (but our genetics haven’t). So, instead of loading up on meat, vegetables and seasonal fruits, we’ve become a species “dependent” upon grains – bread, pasta, rice, corn, and so on. The government continues to recommend 6- 1. Clearly something’s not right. The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately. WTF is the Paleo Diet? Back in the day, grains weren’t part of our diet. Grains are composed of carbohydrates, and those carbs are turned into glucose (a type of sugar) in our system to be used for energy and various other tasks to help our body function – any glucose that isn’t used as energy is stored as fat. Rather than me explain that part with thousands of words, just watch this three- minute video – “Why You Got Fat“Next, most grains contain gluten and lectins. It’s now being said that much of our population may be gluten- intolerant (hence all the new “gluten- free!” items popping up everywhere). Grains have evolved to keep themselves from being eaten by us. These lectins are not a fan of our gastrointestinal tract, prevent the tract from repairing itself from normal wear and tear. This can cause all kinds of damage. As Mark so eloquently puts it in his article: grains are unhealthy at best, or flat- out dangerous at worst. The Paleo Diet also almost completely eradicates sugar. Unless you’re getting your sugar from a fruit, forget it. Sugar causes an energy spike and crash in your system, turns to fat unless it’s used immediately, and wreaks all kind of havoc on our bodies. So, no grains, no sugar, no processed foods. Whether you’re talking about the paleo diet or not, many studies have shown that an incredible number of diseases and lifestyle issues can be reversed with these three simple changes. Take a look at this time magazine article on cancer patients who switched to a zero- sugar diet and saw positive results. But where’s my energy? So, if we’re not eating 3. Our bodies are designed to operate on a lower amount of carbohydrates than what we’re used to eating, so less carbs isn’t an issue. When there is an absence of carbs (which is how we’re USED to operating), our body will take stored fat and burn THAT for energy in a process called ketogenesis. What I’m trying to tell you is that our bodies are pretty effin’ efficient. So, less carbs = less glucose in your system, which means your body will have to start burning fat as your fuel source. Win! So all carbs are bad? Nope. Carbs still serve a purpose in our diets, but they’re not essential (check out the Inuit Paradox for a great read on societies that exist without almost any carbohydrates). I prefer to get my carbs from vegetables, sweet potatoes, and fruit. Why is that? These foods are naturally occurring in the wild and don’t need to be processed in any way (unlike grains) in order to be consumed. The other great thing about vegetables is that you can eat as many of them as you like and you’ll never get fat. They’re incredibly nutrient dense and calorie light – six servings of broccoli (and who would eat 6 servings at once?) has 1. A single serving of pasta (and NOBODY eats just one serving of pasta) has 2. Now, eating paleo does not automatically mean that you are doing a ketogenic diet (no carb) or a low carb diet. However, even if you have a serving of sweet potato (2. What about dairy? Dairy’s a tough one, as most Paleo folks tend to stay away from it – a portion of the world is lactose intolerant, and those that aren’t usually have at least some type of an aversion to it. Because no other animal in the entire kingdom drinks milk beyond infancy. There is evidence that some adaptation to dairy has taken place throughout the years, specifically with people with ancestry in herding cultures, but this is not the majority of the population. Here’s a great read on the benefits/criticisms of dairy. Personally, I’m split on dairy, as I can drink whole milk without any sort of issue and I consider adding it back into my diet when I need to get enough calories to bulk up. So no grains, no dairy: what DO I get to eat on this diet? Okay, so if we cut out the grains, almost all processed foods, and dairy, you’re left with only things that occur naturally: Meat – GRASS- FED*, not grain- fed. Grain causes the same problem in animals as they do in humans. Fowl – Chicken, duck, hen, turkey. Higher in calories and carbs, so these are good for right after a workout to replenish your glycogen levels.*If you can only afford grain- fed meat, that’s still better than grains. Do the best you can with your situation! Steak with asparagus and sweet potato fries, grilled chicken salad, massive omelets that will fill you up for the whole morning, apples dipped in almond butter (my favorite snack ever), and so on. Pick any of the things from that list, and eat as much as you want of them (with the noted exceptions). You’ll feel better and be healthier. How come I won’t get fat? Because these foods are so nutritious and filling, it’s almost impossible to overeat. To get the equal number of calories from a bag of Doritos or bread (which, as you know, you can eat all day long and never really feel full), you’d have to eat 2- 3 Mack trucks full of broccoli and spinach. The Ultimate Beginner’s Guide to Paleo! Discover if Paleo is for you. The one simple trick to know if your food is Paleo- friendly. Easy Paleo recipes for beginners to get you started. But I can’t give up my muffin, pasta, bagel, pizza, and bread! Okay then, don’t try the Paleo Diet! Simple as that. If you’re happy with how you look, your energy levels are good all day, and you don’t see any room for improvement, then keep doing what you’re doing – I won’t force you to eat like this. It’s important to give yourself a full 3. Your body has to adjust from fueling itself on carbs and sugar to burning your stored fat for energy, which can take a few weeks. If you’re not willing to cut out grains from your diet completely, just work on MINIMIZING those foods gradually and see how your body adjusts. Going from a processed, high sodium diet to a paleo diet you will very often end up eating too little sodium, which is an essential nutrient. Now, fruit does have quite a bit of sugar in it, and nuts have quite a few calories. It’s gotten a bad rap over the past number of decades, so companies have been doing everything possible to make everything low fat and “healthy!” (while adding all sorts of preservatives, chemicals, and sugar). Rather than get into the politics of it myself, I’ll let Gary Taubes, author of the incredibly thorough and well- researched Good Calories, Bad Calories take over. Here’s an article he wrote for the New York Times a decade ago: What if its all Been a Big Fat Lie? Take the 1. 5 minutes to read that article – it could radically redefine your thinking on fat and carbohydrates. So, feel free to eat healthy fats, and stop buying . Going again back to our evolutionary history, we didn’t always have the luxury of going to a vending machine or drive- through window to pick up food. Luckily, we’re designed to use our excess fat stores as energy in these situations. Don’t worry about eating every three hours.
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