Paleo Food List

PALEO FOOD LIST 

What to Eat? 

Starting with meats, eat as much as you want for breakfast, lunch & dinner.  Cook the meats simply without too much added fat – broiling, baking, roasting, sautéing or browning, then pouring off excess liquid fat, or stir frying over high heat with a little oil (No deep fat frying) 

Lean Meats 

Lean Beef (trimmed of visible fat) 

 Flank Steak      

 Extra lean hamburger (7% fat or less) 

 Chuck Steak      

 Any other lean cut 

 Lean veal

 Top Sirloin Steak

 London Broil

Lean Pork (trimmed of visible fat) 

 Pork loin      Pork Chops 

 Any other lean cut 

Lean poultry (white meat, skin removed) 

 Chicken breast     Turkey breast 

 Game hen breasts 

Eggs (limit to 6 per week) 

 Chicken (enriched omega 3 variety)  Duck 

 Goose 

Organ meats 

 Beef, lamb, pork, chicken livers 

 Beef, pork and lamb tongues 

 Beef, lamb and pork marrow 

 Beef, lamb and pork “sweetbreads” 

Other meats 

 Rabbit meat (any cut) 

 Goat meat (any cut

Game meat 

 Alligator      Ostrich 

 Bear         Pheasant 

 Bison (buffalo)         Quail 

 Caribou      Rattlesnake 

 Elk               Reindeer 

 Emu               Squab 

 Goose               Turtle 

 Kangaroo              Venison 

 Muscovy duck     Wild boar 

 New Zealand     Wild turkey 

Cervena deer 

Fish 

 Bass              Perch 

 Bluefish      Red snapper 

 Cod               Rockfish 

 Drum               Salmon 

 Eel               Scrod 

 Flatfish      Shark 

 Grouper      Striped bass 

 Haddock               Sunfish 

 Halibut      Tilapia 

 Herring      Trout 

 Mackerel              Tuna 

 Monkfish              Turbot 

 Mullet              Walleye

 Northern Pike     

 Orange roughy     

Shellfish 

 Abalone      Mussels 

 Clams               Oysters 

 Crab               Scallops 

 Crayfish      Shrimp 

 Lobster 

Fruits and Vegetables 

If you love fruit and are convinced it is making you fat, don’t worry.  It won’t make you fat 

on this diet, even in unlimited amounts.  In fact, it’s not easy to get 50% of your daily 

calories from fruits and vegetables because of the high bulk and low caloric density of fruits and salad vegetables.   

Nuts are rich in calories.  If you are trying to lose weight, you should eat only about 4 

ounces of them a day.  Also, except for walnuts, almost all nuts have high levels of omega 6 fats, and if eaten excessively, they can unbalance the ratio of omega 6 to omega 3 fats in your diet. 

For ideal health, then, you should eat fruits and vegetables with every meal, along with 

moderate amounts of nuts, avocados, seeds, and healthful oils (flaxseed, canola, olive oil, and mustard seed).  However, just because it’s a vegetable doesn’t mean it’s good – or that it’s on the list below.  High carbohydrate, starchy tubers – potatoes, sweet potatoes and yams – are restricted on the Paleo Diet.  Also, dried fruit should be eaten only in small amounts because it, too, can produce a high glycemic load (causing a rapid increase in the blood glucose level), particularly when you eat too  much of it.  When you’re hungry or in doubt, start with a high protein, low fat food.  Remember, lean protein is the most effective nutrient in reducing your appetite and boosting your metabolism to help you burn stored fat. 

Fruits 

 Apple           Melon

 Cranberries         Honeydew

 Apricot           Guava

 Figs         Grapes

 Avocado          Grapefruit

 Gooseberries          Banana   

 Blackberries          Blueberries   

 Boysenberries         Cantaloupe   

 Carambola  Lemon   

 Cherimoya Cherries   

 Nectarine  Pomegranate  

 Papaya              Rhubarb   

 Peaches           Strawberries    

 Persimmon          Watermelon  

 Plums Pineapple

 Pear         Tangerine

 Passion Fruit         Star Fruit

 Orange         Raspberries

 Mango Lime

 Kiwi   

Vegetables 

 Artichoke  Mushrooms  Asparagus  

 Beet Greens       Onions  Beets   

 Bell Peppers      Parsnip  Broccoli  

 Parsley         Pumpkin  Cabbage  

 Carrots          Radish Cauliflower  

 Celery          Collards  Spinach 

 Cucumber  Squash                   Swiss Chard 

 Eggplant          Tomatillos  Endive 

 Green Onions      Turnip Greens 

 Kohlrabi          Watercress  Lettuce 

 Brussel Sprouts Kale Turnips

 Tomato         Rutabaga Purslane

 Peppers         Parsley Mustard Greens

Nuts and Seeds 

If you are actively losing weight, you should eat no more than 4 ounces of nuts and seeds a day.  Walnuts are the best as they have the most omega 3 ratio. 

 Almonds         Pine Nuts  Brazil Nuts   

 Cashews         Pumpkin Seeds Chestnuts  

 Hazelnuts         Sunflower Seeds Macadamia Nuts 

 Pecans        Sesame Seeds Pistachios (Unsalted)

 Walnuts

Foods You Can Eat in Moderation 

Oils 

4 tablespoons or less a day when weight loss is of primary importance 

 Olive   Avocado  

 Canola Oils Walnut Oil

 Flaxseed

Beverages 

 Diet Sodas  Wine (2-4 oz glasses)   

 Tea         Beer Spirits (4oz) 

 Coffee

Paleo Sweets 

 Dried Fruits (2oz)  

 Nuts mixed with dried fruit and fresh fruits (no more than 4oz of nuts & 2oz of dried 

     fruit/day) 

Foods You Should Avoid 

Dairy Foods 

 All processed foods made with any dairy products  

 Skim Milk Nonfat dairy creamer

 Dairy spreads Butter, 

 Cream Cheese Frozen yogurt

 Cheese             Milk 

 Ice cream Whole milk

 Yogurt Powdered Milk

Cereal Grains 

 Barley (barley soup, barley bread, & all processed foods made with barley) 

 Corn (corn on the cob, corn tortillas, corn chips, cornstarch, corn syrup) 

 Millet 

 Oats (steel-cut oats, rolled oats & all processed foods made with oats) 

 Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, rice  

     flour, & all processed foods made with rice) 

 Rye (rye bread, rye crackers, & all processed foods made with rye) 

 Sorghum 

 Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, 

     waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, & all 

     processed foods made with wheat or wheat flour) 

 Wild rice 

Cereal Grain like Seeds 

 Amaranth 

 Buckwheat 

 Quinoa 

Legumes 

 Tofu                   Blackeyed Peas 

 Chickpeas      Peanuts           

 Peas               Sugar snap peas         

 Lentils Soybeans

 Miso Peanut butter

 Snow peas

 All beans (adzuki beans, black beans, broad beans, fava beans, field beans,   

     garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans,   

     pinto beans, red beans, string beans, white beans)

Salt-Containing Foods 

 Bacon    Processed Meats    

 Salami   Deli Meats   

 Ham Pork Rinds

 Hot Dogs   Ketchup   

 Pickled foods  Olives 

 Salted nuts  Salted spices   

 Sausages  Frankfurters

 Smoked, dried, & salted fish & meat 

 Virtually all canned meats & fish (unless you soak & drain them) 

Starchy Vegetables 

 Starchy tubers  Sweet potatoes 

 Cassava root          Yams 

 Tapioca pudding  Manioc         

 Potatoes & all potato products (French fries, potato chips, etc.)

Fatty Meats 

 Bacon             Fatty beef roasts  

 Beef ribs         Chicken & Turkey Legs 

 Lamb Chops         Fatty cuts of beef  

 Lamb roasts Fatty ground beef 

 T-bone steaks         Chicken & turkey skin  

 Pork Sausage         Fatty pork chops  

 Leg of lamb Fatty pork roasts

 Pork ribs     Chicken & turkey thighs & wings 

Soft Drinks & Fruit Juices 

 All sugary soft drinks 

Sweets 

 Candy    Honey   Sugars