The Paleo Diet: What to Eat, What to Skip, Evidence Snapshot, and a Sample Day
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Summary
Paleo is a whole-food pattern centered on vegetables, fruits, eggs, seafood, poultry and lean meats, nuts and seeds, and unrefined oils. It typically excludes grains, legumes, most dairy, refined sugar, and ultra-processed foods. Many people use Paleo to simplify choices and improve satiety by focusing on protein, fiber-rich produce, and minimally processed fats. For flexible variations, see Primal. For a reset-style framework, see Whole30. For a grain-inclusive comparator, see The Mediterranean Diet.
Core Principles
Base meals on whole foods such as vegetables, fruit, eggs, fish and seafood, poultry, game or lean red meat, nuts and seeds, and olive or avocado oil.
Avoid or limit grains, legumes, most dairy, refined sugar, industrial seed oils, and ultra-processed foods.
Prioritize adequate protein and a wide variety of produce to support micronutrients and fiber.
Emphasize food quality and minimal processing.
Health and Practical Considerations
Short-term trials report improved satiety and better postprandial glucose and insulin responses compared with higher refined carbohydrate diets. Potential watch-outs include lower calcium and iodine if dairy and iodized salt are removed, possible fiber shortfalls if vegetables are under-emphasized, and higher saturated fat if red or processed meat dominates. A plant-forward Paleo that leans on vegetables, seafood, fruit, nuts, and olive oil can mitigate many risks. Consider a plan for vitamin D and calcium, and include iodine sources such as seafood and eggs.
A Day on the Paleo Diet
Breakfast 7:30 AM
Spinach and mushroom scramble with tomatoes. Berries and half an avocado. Coffee or tea without sugar.
Lunch 12:30 PM
Grilled salmon bowl with mixed greens, roasted sweet potato, cucumber, and olives. Olive oil and lemon vinaigrette. Handful of walnuts.
Snack 4:00 PM
Apple with cashews or carrot sticks with tahini lemon dip.
Dinner 7:00 PM
Roasted chicken thighs with herbs. Sheet-pan broccoli and carrots. Arugula salad with extra-virgin olive oil and vinegar.
Beverages
Water, sparkling water, unsweetened tea or coffee. If you drink alcohol, keep it occasional and mindful.
