Paleo Food List

Paleo Food List – What To Eat And Avoid On The Paleo Diet Plan

Here at Its Time To Burn, we have created a simple and easy to follow Paleo diet food list, covering what to eat and what to avoid when following the Paleo diet plan.

Every Paleo food list should make it possible for you to eat fruits and vegetables in every meal, plus with sensible quantities of nuts. However if you are primarily focused on weight loss feel free to remove or strongly limit nuts, avocado and oils from your list.

Also remember that paleo concentrates on non-starchy vegetables, so remove the temptation to add white potatoes to your Paleo food list, you will see here we add sweet potato. Check out our sweet potato Paleo guide to help understand why we add it to this Paleo diet food list.

The “Yes” Paleo diet food list: What you can eat

Meats – Some sources will advise trimming the excess fat from meat, others won’t, at It’s Time To Burn we do but the choice is yours, you can take this and make it your own Paleo food list.

  • Beef – Steaks (Sirloin, Fillet) Veal, Mince, Extra lean burgers – Its Time To Burn TIP: 5% fat or less
  • Pork - Loin, Chops – Its Time To Burn TIP : in general Pork is a low fat meat
  • Poultry
  • Chicken breast, Chicken thighs – skinless
  • Turkey breast, Turkey thigh – Its Time To Burn TIP : Turkey breast or thigh mince is delicious; breast is often less than 3% fat
  • Duck, Goose and other poultry
  • Other meat – Lamb, Rabbit, Goat – Its Time To Burn TIP : Drain the excess fat from these
  • Organ meats - Livers, Tongues. Marrow, Sweetbreads,
  • Game – Ostrich, Pheasant, Quail, Venison

Fish & Shellfish

  • Crab
  • Mussels
  • Lobster
  • Oysters
  • Scallops
  • Langoustine
  • Prawnpaleo food list
  • Clams
  • Crayfish
  • Cod
  • Haddock
  • River Cobbler
  • Salmon
  • Tuna
  • Mackerel
  • Trout
  • Monkfish
  • Sea Bass
  • Red Snapper
  • Yellow Snapper
  • Eel
  • Grouper
  • Turbot
  • Shark
  • Swordfish

Fruits & Vegetables – It’s Time To Burn TIP: Watch the amount of Citrus you eat, too much Citrus acid can be bad for your teeth.

Apple, Nectarines, Peaches, Grapes, Melon, Lemon, Lychee, Pomegranate, Rhubarb, Apricot, Banana, Cherries, Orange, Pears, Pineapple Figs, Grapefruit, Kiwi, Lime, Mango Satsumas, Avocado, Artichoke, Peppers, Brussels Sprouts, Celery Cucumber, Aubergine/Eggplant, Onions (Red, White, Spring, Green), Garlic, Mushrooms, Squash, Sweet potato, Turnip, Carrot, Parsnip, Lettuce, Spring Greens, Spinach, Tomato, Pumpkin, Asparagus, Broccoli, Cabbage, Cauliflower, Radish, Kale

Fruit and Vegetables should be the cornerstone of any paleo food list, the idea is here is your take our list, select your favourites and create your very own, personal paleo food list for a successful Paleo lifestyle, whether that is to lose weight, improve nutrition or eliminate processed foods.

Berries - It’s Time To Burn TIP: Dried berries can be very high in Sugar – read the label, and if you are worried take dried fruit off your paleo food list.

  • Cranberries
  • Gooseberries
  • Strawberries
  • Raspberries
  • Blueberries
  • Blackberries
  • Kiwi berries

Nuts and Seeds - It’s Time To Burn TIP: Be watchful of the amount of nuts you eat if you are looking at the Paleo diet plan for weight loss only.

  • Almonds
  • Cashews
  • Hazelnuts
  • Pecans
  • Walnuts – It’s Time To Burn TIP: Walnuts have high levels of omega 3 a must addition to your paleo food list!
  • Brazils
  • Pine Nuts
  • Chestnuts
  • Macadamia
  • Pistachios
  • Pumpkin Seeds
  • Sunflower Seeds
  • Sesame Seeds

Oils

  • Extra virgin olive oil
  • Coconut oil
  • Flaxseed oil
  • Sesame seed oil
  • Argan oil
  • Avocado oil
  • Red Palm oil – I use this daily, it’s big tick on my personal Paleo food list!

Drinks

  • Water
  • Coconut water
  • Almond water
  • Cucumber water
  • All natural smoothies
  • Green Tea (decaffinated is possible)
  • No-added sugar Squash/Cordials
  • Tea and/or Coffee NOTE: This is a modern Paleo food list so if you like it keep it, but cut out sugar and syrups.

Dairy – The only dairy on a paleo food list

  • Eggs
  • Instead of milk from cows, try almond milk, or coconut milk.

The No Paleo food list: What to avoid on the Paleo diet

It’s Time To Burn TIP: PLUS avoid all processed foods made with the below when making a Paleo food list.

Grains

  • Barleypaleo food list
  • Rice
  • Wheat
  • Corn
  • Oats
  • Grains in : Bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, etc.

Soy based produce

  • Tofu, Bean curd

Starch Vegetables

  • White Potatoes
  • Potato products like crisps/chips

Fatty, salty meat

  • Salami
  • Processed Ham
  • Sausages
  • Hot Dogs and all canned meats should not appear on any paleo food list.

Paleo food list NO Drinks

  • Fruit Juices
  • All sugary soft drinks, including carbonated drinks.
  • Alcohol (optional – this is a somewhat modern Paleo food list, whilst it adheres to the core values of Paleo alcohol is purely down to preference in our opinion)

Sweet tooth

  • Honey
  • Maple Syrup
  • Sweets/Candy

Processed sauces

  • Ketchup
  • BBQ Sauce
  • Pasta Sauces, anything that is sat on a supermarket shelf with preservatives

It’s Time To Burn TIP: Don’t be tempted by “Healthy/Low Fat/Good for you” sauces, they should be avoided always as they contain too many additives, preservatives, colourings and usually MSG. If you are considering adding these to your Paleo food list, don’t!

Dairy Foods

  • Milk or Powdered Milk
  • Cheese
  • Ice cream
  • Butter
  • Creamer
  • Cream
  • Crème fraîche
  • Yogurt

The cornerstone of any successful Paleo diet plan is a rounded Paleo food list, which I’ve shown above. I also believe that it’s important to understand that although out primal ancestors were limited to a certain food list for environmental reasons, the Paleo diet food list that we’ve shown above reflects the possibilities of a ‘modern’ day diet which try and blend the principals of a caveman diet, with the accessibility concerns of humans today – What I mean is that you don’t have to don a loin cloth and arm yourself with a spear to go and hunt your food (you will look rather strange, and probably intimidating to the general public) but you can enjoy the health benefits of the Paleo diet plan by just referencing the above Paleo food list nearby at all times.

Stay happy, stay healthy!

Why not download our FREE Paleo diet guide and supercharge your new lifestyle!

Paleo food list Quick Start Guide

Or check out the It’s Time To Burn Paleo Meal Planner - and change your life in just 4 weeks. 

paleo food list plan meal planner

Need support? 

Join me and many others in the Forum to share your Paleo progress

39 people are talking about “Paleo Food List – What To Eat And Avoid On The Paleo Diet Plan” - I would love to hear your thoughts too!

  1. BGKA

    Sorry to hear about the meat due to the way it is processed in this country, where money rules over health. I was hoping for an unprocesed foot list, i guess raw food, without animals. Thank you.

    Reply
  2. BGKA

    I thought it would not have animals in it due to the way so many are treated in the USA. Being vegetarian, unless there is a way for make this vegetarian, I guess it isn’t for me. Thank you for everything.

    Reply
    • Felicity

      If you want it vegetarian, remove the meat. That’s pretty simple :)
      Meat does not have to be processed either. Organically farmed meat is Paleo.

      Reply
    • Jessica Burn

      Thanks for sharing your views BGKA, you remove the meat to make it a Vegetarian Paleo Diet. Felicity is also correct, meat does not have to be processed. You can find organic meat in almost every supermarket.

      Reply
  3. Tamara

    Very nice write-up. I definitely love this site. Thanks!

    Reply
    • Jessica Burn

      Thanks Tamara! Glad you liked the post. It’s pretty easy to follow and Paleo a true lifestyle. It’s certainly changed my life.

      Reply
  4. charlene mitchell

    I like this diet. It’s only healthy and natural.

    Reply
  5. Jennifer

    I’ve heard Bacon is a big part of the Paleo diet, I’m Jewish, can I still do this plan?

    Reply
  6. vicki

    Can you eat quinoa?

    Reply
  7. debbie ruggeri

    I cannot find anywhere if I can have vinegar to go along with the Olive Oil for salad dressing.

    Reply
    • Jessica Burn

      Hi Debbie – Vinegar wouldn’t have been on the menu in caveman times, so not Paleo. But if you’re looking more modern, as long as you chose a wheat free vinegar it should be fine. Take a look here for more info.

      Reply
    • Sarah

      You can also try Lemon with the Olive Oil – this is my favorite for salad dressing.

      Reply
  8. Bernadine Rupel

    just starting this diet and need all the info I can find. Your site looks like it will be a great help!

    Reply
  9. Betsy

    You say no canned meat. Perhaps that should be amended to say only home-canned meats.

    Reply
  10. Elaine Williams

    I have diabetes and without any grains will this hurt me?

    Reply
    • Jessica Burn

      I’m really not an expert when it comes to diabetes, I would advise talking with your doctor before starting a Paleo lifestyle. Take the food list and see what they suggest :)
      - Jess

      Reply
    • Dominique Blagojevic

      Elaine I’m a registered nurse at the number one hospital for cardiac….and no, doing away with grains will not hurt diabetics, it will actually help….vegetable and lean protein are the best things for diabetics to eat

      Reply
  11. Fern

    Just want to check …
    Some paleo recipes in other blog says includes honey? And how to drink morning coffee withouth something like stevia? Please help

    Reply
  12. Valcrist

    Hi! What about your calcium intake since you’re not allowed to eat or drink milk and the likes?

    Reply
    • Jessica Burn

      Hi Valcrist,
      Good question! These foods actually have all the calcium you need:
      Sesame seeds, spinach, turnips, Dragon fruit, kale, Bok Choi and Almonds.
      How the body digests calcium from dairy is not as efficient as the above. Enjoy!
      - Jess :)

      Reply
  13. Vi

    I’m wondering about dark chocolate, is it allowed and I usually get 80% is that too much?

    Reply
  14. Vi

    we eat mashed sweet spuds at our house as well as baked, they have to be very soft to mash so often i will just bake a few extras and remove from skins and then mash them. i add a bit of butter and a little almond milk ( which also makes them sweeter). little kids love them.

    Reply
  15. Corlin

    Hi there! I am just starting the diet today after months and months of wanting to…. Quick question… I have been eating smoothies every morning for breakfast. Frozen fruit ( I pick two from the following; strawberries, bananas, pineapples, peaches, blueberries) and then I add a scoop of protein powder from GNC (lean shake 25). It is quick, tastes great, and I can drink it in the car on the way to drop my daughter off at school and work. Is there a Paleo version that I can do? Are protein powders allowed? Thank you so much!

    Reply
  16. bill

    I see no mention of beans and peas. is verboten ?

    Reply
  17. Lqqkie

    Enter your comment here! One of the sites shows qwest bars as a paleo snack!!!!!!????????

    Reply