The Core Idea
Paleo eating focuses on whole, minimally processed foods — meat, fish, eggs, vegetables, fruit, nuts, and seeds — while excluding foods that came from agriculture (grains, legumes) and modern food processing (refined sugar, vegetable oils, dairy). The logic is that these newer food categories are a relatively recent addition to the human diet and may not suit our biology as well as older, whole-food staples.
Foods to Eat
- Meat and poultry: beef, chicken, turkey, pork
- Fish and seafood: salmon, shrimp, tuna
- Eggs
- Vegetables: all non-starchy and starchy vegetables, including sweet potatoes
- Fruit: in moderation
- Nuts and seeds: almonds, walnuts, pumpkin seeds
- Healthy fats: olive oil, coconut oil, avocado
Foods to Avoid
- Grains (wheat, rice, oats, corn)
- Legumes (beans, lentils, peanuts)
- Dairy products
- Refined sugar and most processed foods
- Vegetable and seed oils (canola, soybean, corn oil)
A Sample Paleo Day
- Breakfast: Spinach & Feta Omelette (swap feta for extra vegetables to stay strict paleo) — approx. 300 kcal, 24g protein, 5g carbs, 20g fat
- Lunch: Shrimp & Avocado Lettuce Cups — 340 kcal, 32g protein, 8g carbs, 18g fat
- Dinner: Herb-Crusted Chicken & Sweet Potato — 560 kcal, 48g protein, 38g carbs, 22g fat
Sweet potato is paleo-friendly (it's a root vegetable, not a grain or legume), making it one of the more satisfying carb sources on this style of eating. You can build similar paleo-leaning days with our free AI meal planner — the Keto and High-Protein filters tend to surface the most naturally paleo-compatible meals, since both lean heavily on whole meat, fish, egg, and vegetable combinations.
Paleo vs. Keto vs. Whole30
These often get confused. Paleo excludes grains, legumes, and dairy but doesn't restrict carbs overall (sweet potatoes and fruit are fine). Keto restricts carbs specifically, regardless of food group. Whole30 is paleo-like but adds a strict 30-day elimination format with no exceptions, typically used to identify food sensitivities rather than as a long-term lifestyle.
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