Paleo List Of Foods To Eat & Avoid

Paleo List Of Foods To Eat & Avoid
Paleo List Of Foods To Eat & Avoid

Paleo foods are like what our hunter-ancestors would eat thousands of years ago. Although it is impossible to know exactly what the paleo list of foods ancestors ate in different parts of the world, researchers believe their diets comprised whole foods.

However, we assume nowadays that Paleo meal plan can be simulated by following a whole food-based diet and a physically active life.

One benefit that makes us interested in the Paleolithic age in general and Paleo diet in particular is that hunters were supposed to have significantly lower rates of diseases such as obesity, diabetes, and heart disease.

Check out diabetic diet plan for type 2.

In fact, several studies show that this diet can lead to significant weight loss (without counting calories) and major improvements in health.

Know how to lose weight on Paleo diet.

This article is a basic introduction to the Paleo diet as it provides a simple Paleo meal plan, a complete list of Paleo foods, and other basic information.

Paleo List Of Foods To Eat & Avoid
Paleo List Of Foods To Eat & Avoid

Paleo Diet Meal Plan

There is no one right way to eat for everyone, and Paleolithic humans have thrived in a variety of diets.

Back then, they depend on what was available at the time and place in the world in which they lived.

Some have eaten a low-carb diet with lots of animal foods (Like Carnivore and Dukan diet), while others have followed a high-carb diet basing their diet on vegetables(vegetarian diet).

Of course, you can adapt all of this to your personal needs and preferences. Also, the best thing about Paleo is that you just stick with natural foods without restrictions.

Here are the basics:

  • Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs and spices, healthy fats and oils.
  • Avoid: Processed foods, refined sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, refined carbs, vegetable oils, margarine, and trans fats.

Paleo list of foods:

Here we will tell you in detail the Paleo list of foods to eat and avoid.

List of foods not to eat on Paleo diet:

  • Sugar and high-fructose corn syrup: soft drinks, fruit juices, candy, desserts, ice cream and many others.
  • Grains: These include bread, pasta, wheat, rye, barley, etc.
  • Legumes: beans, lentils, and many more.
  • Dairy: Avoid most dairy products, especially low-fat (some versions of the Paleo include full-fat dairy like butter and cheese).
  • Some vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and others.
  • Trans fats: Found in margarine and processed foods. It is called hydrogenated oils.
  • Artificial sweeteners: aspartame, sucralose, Cyclades, saccharin, and even stevia. Use natural sweeteners like honey instead.
  • Highly processed foods: Everything labeled “diet” or “low-fat” contains lots of artificial additives.

If you want to avoid these ingredients, you should read ingredient lists even on foods marketed as “healthy foods”.

Paleo list of foods to eat

Eat whole and unprocessed foods:

  • Meat: beef, lamb, chicken, turkey, etc.
  • Fish and seafood: salmon, trout, haddock, shrimp, and oysters.
  • Eggs: choose omega-3 enriched eggs.
  • Vegetables: broccoli, cabbage, peppers, onions, carrots, tomatoes, etc.
  • Fruits: apples, bananas, oranges, pears, avocados, strawberries, grapes, etc.
  • Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
  • Nuts and seeds: Almonds, macadamia, walnuts, hazelnuts, seeds, pumpkin seeds and more.
  • Healthy fats and oils: extra virgin olive oil, coconut oil, avocado oil, and others. Check out 9 benefits of a fat-rich diet.
  • Salt and spices: sea ​​salt, garlic, turmeric, rosemary, etc.

Try to choose grass, pasture, and organic if you can afford it, if not, always switch to the least processed option.

Paleo snacks:

Actually, you won’t need over three meals to eat in a day, but if you feel hungry, Here some simple Paleo snacks and easy to carry:

  • Dark chocolate: Choose one with 70% cocoa or higher. 
  • Baby carrots.
  • Boiled eggs.
  • Sliced fruit.
  • Nuts
  • Leftovers of the previous night.
  • Apple slices with Some almond butter and a bowl of berries with some coconut cream
  • Homemade beef.

.

What Paleo diet drinks include?

When it comes to hydration, water should be your go-to beverage.

The following drinks are not suitable for Paleo, but most people drink them anyway even on Paleo:

  • Tea: Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is the best, besides, it helps lose weight and control blood sugar levels.
  • Coffee: Coffee is actually very high in antioxidants. Studies show that it has many health benefits, including weight loss.

Check out how to lose weight on coffee diet and Green coffee.

Paleo meal plan for one week

This sample menu contains a balanced amount of Paleo meals for one week.

 Adjust this list based on your own preferences.

  • Monday

Breakfast: eggs and fried vegetables in coconut oil – one piece of fruit.

Lunch: chicken salad with olive oil – handful of nuts.

Dinner: Burgers (without buns) fried in butter with vegetables and some sauce.

  • Tuesday

breakfast: bacon and eggs with a piece of fruit.

Lunch: Leftover burgers from the night before.

Dinner: fried salmon in butter with vegetables.

  • Wednesday

breakfast: meat with vegetables (leftovers from the night before).

Lunch: sandwich in lettuce leaves with fresh meat and vegetables.

Dinner: fried ground meat with vegetables – small bowl of berries.

  • Thursday

Breakfast: eggs and a piece of fruit.

Lunch: fries from the night before – nuts.

Dinner: fried chicken with vegetables.

  • Friday

breakfast: eggs and fried vegetables in coconut oil.

Lunch: chicken salad with olive oil – handful of nuts.

Dinner: Steak with vegetables and sweet potatoes.

  • Saturday

breakfast: Bacon and eggs with a piece of fruit.

Lunch: Leftover steaks and vegetables from the night before.

Dinner: grilled salmon with vegetables and avocado.

  • Sunday

Breakfast: Meat with vegetables (leftovers from the night before).

Lunch: sandwich in lettuce leaves with fresh meat and vegetables.

Dinner: grilled chicken wings with vegetables and sauce.

There is usually no need to track calories or macronutrients (proteins, carbohydrates, or fats) on a paleo diet, at least not at first.

However, if you need to lose a lot of weight, it is recommended that you cut your carbohydrates intake.

Check out other low-carb diets:

Limit your intake of high-fat foods such as nuts.

. A Simple Paleo Shopping List

Paleo List Of Foods To Eat & Avoid
Paleo List Of Foods To Eat & Avoid

There is a great selection of foods you can eat on a paleo diet.

This simple shopping list should give you an idea of ​​how to get started:

  • Meat: beef, lamb, etc.
  • Poultry: chicken, turkey, etc.
  • Fish: salmon, trout, mackerel, etc.
  • Eggs.
  • Fresh vegetables: lettuce, tomatoes, peppers, carrots, onions, etc.
  • Frozen vegetables: broccoli, spinach, various vegetable mixes, etc.
  • Fruits: apples, bananas, pears, oranges, avocados.
  • berries: strawberries, blueberries, etc.
  • Nuts: Almonds, walnuts, macadamia and hazelnuts.
  • almond butter.
  • Coconut slices.
  • oil, olive oil, coconut oil.
  • sweet potato.
  • spices: sea ​​salt, pepper, turmeric, garlic, parsley, etc.

It is recommended to eliminate all unhealthy foods from your home including soft drinks, sugar, pastries, cakes, biscuits, bread, ice cream, and cereals.

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About nadaelgazaar 122 Articles
Hi there, my name is Nada, and I’m glad you are here. I am a diet passionate and love the way it can transform bodies and health. Diets are not just designed for weight loss, as it can be the cure for some serious health conditions. So, I’d like to share with you on my blog the concept of each diet, what they offer and what they limit. This will make it easier for you to pick the diet that fits your body and lifestyle.