Paleo Diet

The Paleo diet is the healthiest way you can eat because it is the only nutritional approach that works with your genetics to help you stay lean, strong, and energetic.  This diet has been around since the beginning of time, but now it’s becoming the new healthy trend.

DO: eat fruits

DON’T: eat dairy (butter, cheese, yogurt, milk, and daily spreads) *try to avoid it as much as possible

DO: eat vegetables

DON’T: eat grains (bread, toast, sandwiches, oatmeal, crackers, pancakes, beer, and pasta)

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

DO: eat lean meats

DON’T: eat processed food and sugars (candy bars)

DO: eat seafood

DON’T: eat legumes (all beans including peanuts) *peanuts aren’t actually a nut

Lean proteins support strong muscles, healthy bones and optimal immune function. Also, protein makes you feel satisfied between meals.

DO: eat nuts and seeds

DON’T: eat starches  (potatoes and sweet potatoes)

DO: eat healthy fats

DON’T: drink alcohol (whiskey, tequila, rum, and vodka)

Diets rich in monounsaturated and omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline


DO: eat eggs and healthy oils (olive, walnut, flaxseed, macadamia, avocado, and coconut)

DON’T: eat cereal grains, overly salty foods, refined vegetable oils, candy, sweets and junk food; consume soft drinks, fruit juices, artificial sweeteners, and energy drinks.

To successfully build a healthy Paleo diet, you must incorporate lean proteins, fruits and vegetables; healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat.

What’s grass-fed meat? The term “grass fed” isn’t clearly defined. Generally speaking, grass-fed cows eat, mostly, grass, while grain-fed cows eat, mostly, an unnatural diet based on corn and soy during the latter part of their lives. The bottom line is most cows start out on a pasture, drinking milk and eating grass.

Almost all meats are paleo by definition, but of course, you’ll want to stay away from highly processed meats and meats that are very high in fat. Meats such as spam, hot dogs, and other low-quality meats. Here’s a list of some paleo diet meats.

  • Poultry
  • Turkey
  • Chicken breast and chicken wings
  • Pork tenderloin
  • Pork chops, Lamb chops
  • Venison steaks, New York steak, Bison steak (including ribeye and sirloin), chuck steak
  • Lean Veal
  • Bacon
  • Pork
  • Ground beef
  • Grass-fed beef
  • Lamb rack
  • Shrimp
  • Lobster
  • Clams
  • Salmon
  • Buffalo
  • Bison
  • Bison jerky and beef jerky
  • Quail

Paleo Diet Fish

  • Bass
  • Salmon
  • Halibut
  • Mackerel
  • Sardines
  • Tuna
  • Red Snapper
  • Shark
  • Sunfish and swordfish
  • Tilapia and Trout
  • Walleye

Paleo Diet Seafood

  • Crab
  • Crawfish and Crayfish
  • Shrimp
  • Clams
  • Lobster
  • Scallops and oysters

Paleo Diet Vegetables

  • Asparagus
  • Avocado
  • Artichoke hearts and Brussel sprouts
  • Carrots
  • Spinach
  • Celery
  • Broccoli and cauliflower
  • Zucchini
  • Cabbage
  • Peppers (all kinds)
  • Eggplant
  • Parsley
  • Green onions

Vegetables with a high starch content, such as potatoes and squashes, tend to have low nutritional value in comparison to the amount of starches, carbs, and sugars they contain. These types of vegetables are necessarily bad for you; however, they aren’t always that great for you either. This is why you have to be careful, when choosing which vegetable to eat.  These starchy vegetables include butternut squash, acorn squash, yams, sweet potatoes, and beets. If you are trying to lose weight, then eat these starchy vegetables in moderation.

Paleo Diet Oils/Fats

  • Coconut oil , olive oil, macadamia oil,  and avocado oil
  • Grass-fed butter

Contrary to popular belief, fa doesn’t make you fat: carbs do. Natural oils and fats are your body’s preferred sources of creating energy.

Paleo Diet Nuts

  • Almonds
  • Cashews *high in fat
  • Hazelnuts and walnuts
  • Pecans
  • Pine nuts and macadamia nuts
  • Pumpkin seeds and sunflower seeds

If you’re trying to lose weight, limit the amount of nuts you’re consuming.

Paleo Diet Fruits

  • Apple
  • Avocado
  • Blackberries, strawberries, raspberries, and blueberries
  • Papaya and mango
  • Peaches and plums
  • Lychee
  • Lemon
  • Watermelon
  • Pineapple guava
  • Lime
  • Cantaloupe
  • Tangerines and oranges
  • Figs
  • Bananas

If you’re looking to lose weight on the paleo diet, you’ll want to cut back on your fruit intake and focus more on the vegetables allowed on the paleo diet; eat high-sugar fruits in moderation.

Why wouldn’t you want to be the heathiest you can be? I have offered you a guide of Dos and Don’ts of the Paleo diet. Now, go try it out! You won’t regret.

Photography courtesy of

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