The Paleo Diet Food List

One of the things I have noticed about The Paleo Diet, is all the information out there! It can be overwhelming and just too much to take in at once. Hopefully, this overview will let you know what is involved in The Paleo Diet Plan.



When it comes to what choices you have on Paleo, it is actually quite a bit. The first thing I have learned is you have to stop thinking about typical foods you eat at Breakfast, Lunch, and Dinner. Instead think about what will be filling and nutritious at each meal. It will help your mindset and you can focus on planning tasty meals instead. Below is the foods allowed on the Paleo Diet.

Paleo Food Groups:

Meat and Seafood

Fruits

Vegetables

Fats and Oils

Spices

Meats and Seafood (grass fed and fresh caught are best):

Beef

Bison

Chicken

Game meats

Lamb

Pork

Turkey

Veal

Venison

Bacon and sausage (no additives, msg, nitrate and nitrite free)

Fresh caught seafood and fish

Vegetables                    Goitrogens

Artichokes                     Bok Choy

Asparagus                      Broccoli

Arugula                          Brussel Sprouts

Bamboo                         Cabbage

Beets                              Cauliflower

Celery                            Collard Greens

Chard                             Kale

Cucumbers                    Radishes

Endive                           Spinach

Fennel

Garlic

Green onions

Lettuce

Mushrooms

Okra

Onions

Parsley

Shallots

Squash

Zucchini

Fruits                          Goitrogens

Apples                         Peaches

Apricot                        Pears

Banana                        Strawberries

Blackberries

Blueberries

Cherries

Cranberries

Figs

Grapefruit

Grapes

Kiwis

Lemon

Limes

Mango

Nectarine

Oranges

Papaya

Passionfruit

Pineapple

Plantain

Plums

Pomegranate

Rasperries

Tangerines

Watermelon

Oils: 

Lard

Coconut manna, milk, and oil

Olive Oil, cold pressed

Palm Oil

Beef Tallow

                   Spices

Anise                           Curry

Basil                             Dill

Bay leaf                       Fennel

Black pepper               Garlic

Caraway                      Marjoram

Cardamom                  Mustard seed

Celery seed                 Oregano

Chives                         Parsley

Cilantro                       Rosemary

Cinnamon                   Saffron

Clove                           Tarragon

Coriander                    Thyme

Cumin                         Turmeric

Other Paleo groups or foods to avoid for Auto Immune Protocol:

Nuts( almond, cashew, hazelnut, pecan, pine, pumpkin, sunflower, macadamia, walnut)

Eggs

Eggplants, nightshades (potatoes, tomatoes, hot peppers,

cayenne, tomatillo, and spices from peppers
Grass fed butter, ghee

Avocado, avocado oil (may be ok for you, bothers me)
Sweet potato (may be ok for you, bothers, me)

Here is a one page copy of this list to help with grocery shopping. Paleo Food List

I am following more selective Paleo diet. This diet is considered an autoimmune protocol diet. Or for short the AIP Paleo Diet. Most, of the time it is recommended this diet is followed for 30 to 90 days. Then after that you try and add back in food groups that you are avoiding. The list above will be what I will try and add back in hopefully. I have also listed foods that are goitrogens. These are foods that suppress the thyroid and thyroid functions. These foods should be limited throughout the week. These are somewhat easier on your body if you cook them, because it helps to breakdown and turn off the goitrogens.

If you are starting this diet and/or the AIP version I have one main tip to remember. You may react to different foods than others. A lot of information found can be tailored to each persons journey. My list is even has some changes to what I can and cannot eat. The main list I have provided though is a starting point for you. I feel this reflects the majority of what I have read and seen on other lists.  I suggest keeping a food journal for at least 14 to 30 days. I discovered many of my issues that way. And also trust in the 30 day trial time. 

So far, these 2 weeks have been eye opening to me. The results alone make me want to make life changes. But, don't be discouraged if you don't notice a difference in the same amount of time. But, I think you will see changes in the 30 days. Also, their may be other options for vegetables and fruits just do your research if you add any other items to the list. Trust me white potatoes are not included, unfortunately!

Today is Day 16 of my eating plan. I did not give up eggs until Day 7 and tomatoes until Day 11. I also was still weaning myself off of coffee again so it was not out of my diet until Day 12. I started this plan just to try Paleo and then a week or so in found the Auto Immune list. So, that is why things have changed.

What is another important thing about this lifestyle change? Planning ahead! You do not want to be caught without a meal ready to eat because then it can lead to going outside your list of approved foods. 

I will share next week how much weight I have lost doing this diet and the 21 day fix program. It will be my 14 day results of the Paleo Diet with the changes listed above.