Paleo Diet: What to Eat

Step into the world of the Paleo diet, a nutritional philosophy that tracks back to the eating habits of our Paleolithic ancestors. This approach to eating focuses on whole, unprocessed foods, aiming to align our modern diets with the diet of our hunter-gatherer forebears. Let’s explore who the Paleo diet caters to, its numerous benefits, potential challenges, and the spectrum of foods to embrace or avoid.

Who Does the Paleo Diet Fit?

The Paleo diet is well-suited for individuals seeking a back-to-basics approach and those aiming to eliminate processed foods from their diet. It’s particularly favored by those with an interest in promoting overall well-being and managing autoimmune conditions.

Benefits of the Paleo Diet:

  • Whole Foods Emphasis: The Paleo diet encourages whole, nutrient-dense foods, promoting overall health.
  • Anti-Inflammatory: By eliminating processed foods and focusing on whole foods, the diet can reduce inflammation.
  • Weight Management: Many followers of the Paleo diet report weight loss and improved body composition.

Potential Challenges:

While the Paleo diet offers several benefits, it can present challenges for those accustomed to diets high in processed foods or grains. The elimination of certain food groups may require careful planning to ensure a balanced nutrient intake.

What Not to Eat on the Paleo Diet:

  • Processed Foods: Eliminate processed and refined foods.
  • Grains: Exclude wheat, barley, rice, and other grains.
  • Legumes: Avoid beans, lentils, and peanuts.
  • Dairy: Dairy is generally restricted in the Paleo diet.

What to Eat on the Paleo Diet:

  • Lean Proteins: Embrace sources like poultry, fish, lean meats, and eggs.
  • Fruits and Vegetables: Prioritize a colorful array of fruits and vegetables.
  • Nuts and Seeds: Include almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
  • Healthy Fats: Olive oil, coconut oil, and avocado oil are staples in the Paleo diet.

Sample Meal Plan:


  • Sweet potato hash- Sweet potatoes, bell peppers, onions, eggs.
  • Chia pudding topped with fruit


  • Shrimp and vegetable skewers grilled with olive oil and lemon. Mixed green salad with a balsamic vinaigrette on the side.
  • Tuna lettuce wraps with avocado, tomato, and mustard.


  • Apple slices with almond butter


  • Baked or grilled lean meat (such as chicken or turkey) with roasted sweet potatoes and asparagus.
  • Grass-fed beef stir-fry with broccoli, bell peppers, and snap peas cooked in coconut aminos. Cauliflower rice on the side.

Snack (if needed):

  • A small serving of almonds or walnuts.

As with any significant dietary change, consulting with a healthcare professional is advisable, especially if you have specific health concerns or conditions. The Paleo diet invites you to rediscover the simplicity of whole, unprocessed foods, offering a potential pathway to improved health and well-being.


Written By Prabha Honrath, RDN