Diet Program Guide
Paleo Diet
Meat, fish, vegetables, fruit, nuts and seeds — as our pre-agricultural ancestors ate
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The Paleo diet — short for Palaeolithic — is based on the premise that humans are genetically best adapted to the foods available before agriculture, roughly 10,000 years ago. In practice, this means eating meat, fish, eggs, vegetables, fruits, nuts and seeds while excluding grains, legumes, dairy and all processed foods. The logic is that the relatively recent introduction of farming foods has not given our bodies enough time to adapt to them optimally.
The scientific debate about this premise is ongoing — critics note that human populations have adapted meaningfully to agricultural foods over thousands of years, and that some ancient hunter-gatherer diets were highly varied. However, the practical outcome of following a Paleo diet — eliminating processed food, refined sugar, refined grains and highly engineered products — tends to be positive regardless of the evolutionary justification.
Paleo is naturally high in protein, moderate in fat and lower in carbohydrates than the typical Western diet, though it is not a ketogenic diet — sweet potatoes, fruit and starchy vegetables are allowed.
Key Principles
- Eat only whole, unprocessed foods that could theoretically be hunted or gathered
- Meat, fish and eggs are central — grass-fed and wild-caught preferred where possible
- All vegetables are allowed; starchy vegetables (sweet potato, squash) in moderation
- Fruit is allowed — whole fruit only, not juice
- Nuts and seeds are permitted; peanuts are excluded (they are legumes)
- No grains of any kind — including "healthy" whole grains like oats and brown rice
- No legumes — beans, lentils, chickpeas and peanuts are excluded
- No dairy — all milk, cheese, yogurt and butter are excluded
- No refined sugar, artificial sweeteners or processed oils
What to Eat & What to Avoid
✓ Eat freely
- Beef, lamb, pork, chicken, turkey
- Salmon, tuna, mackerel, prawns
- Eggs
- All vegetables (except legumes)
- Sweet potato, squash, yam
- All fresh fruit
- Almonds, walnuts, cashews, pecans
- Coconut oil, olive oil, avocado oil
- Avocado
- Coconut milk and coconut cream
✗ Excluded
- All grains — wheat, oats, rice, corn
- All legumes — beans, lentils, peanuts
- All dairy — milk, cheese, butter, yogurt
- Refined sugar and sweets
- Processed vegetable oils
- Artificial additives and preservatives
- Alcohol (generally avoided)
- Salt (strictly; some versions allow minimal)
A Typical Paleo Day
Breakfast
3 eggs scrambled in coconut oil with spinach, mushrooms and sliced avocado~480 kcal · 32g protein · 36g fat · 8g carbs
Lunch
Grilled chicken thighs over a large salad with tomatoes, cucumber, olives and olive oil dressing. Side of sweet potato wedges~530 kcal · 42g protein · 24g fat · 36g carbs
Snack
A small handful of mixed nuts (30g) and an apple~240 kcal · 5g protein · 16g fat · 20g carbs
Dinner
Grass-fed beef steak with roasted broccoli and cauliflower, drizzled with olive oil and fresh herbs~560 kcal · 48g protein · 30g fat · 14g carbs
Who It Suits Best
Paleo works well for people who want a clear framework for eliminating processed foods and refined carbohydrates, those who find they feel better without grains or dairy, and individuals who enjoy cooking protein-centred meals. It appeals to people who want whole-food eating without the detailed tracking required by macro-based approaches.
It's less suitable for vegetarians and vegans (since legumes and dairy are excluded, plant protein becomes very difficult), budget-conscious shoppers (quality meat and fish are expensive), and those who rely on grains and legumes as dietary staples.
Advantages & Disadvantages
Advantages
- Eliminates processed foods entirely
- High protein — supports satiety
- May reduce inflammation markers
- Clear rules — easy to follow conceptually
- Often improves blood sugar control
- Naturally gluten and dairy free
Disadvantages
- Excludes legumes and whole grains (evidence-backed foods)
- Expensive — relies on quality meat and fish
- Very restrictive socially
- Not suitable for vegetarians
- Can be low in calcium without dairy
- Evidence base weaker than Mediterranean/DASH
Tips & Tricks
- Batch cook proteins every Sunday. Grill 6–8 chicken thighs, bake a salmon fillet, and hard-boil eggs. Paleo meals become fast and easy when proteins are pre-cooked and ready in the fridge.
- Sweet potato is your best friend. If you're finding the lower carb intake hard to sustain with training, sweet potato provides clean, Paleo-friendly carbohydrates. Roast a big batch and use them throughout the week.
- Invest in good coconut products. Coconut oil for cooking, coconut cream for sauces and smoothies, and coconut aminos as a soy sauce replacement make Paleo cooking much more varied and satisfying.
- Keep emergency nuts in your bag. Almonds, walnuts or macadamia nuts are the perfect Paleo snack for when you're caught without food and everything available contains grains or dairy.
- Don't overthink the "perfect" Paleo. Many people follow an 80/20 Paleo approach — strict at home, more flexible socially. This dramatically improves adherence without meaningfully undermining the health benefits.
- Watch your calcium intake. Without dairy, calcium requires deliberate effort — eat plenty of tinned fish with bones (salmon, sardines), broccoli, kale and almonds to maintain adequate calcium intake.
Frequently Asked Questions
Why are legumes excluded from Paleo?
The Paleo rationale is that legumes were not a significant food source before agriculture and contain antinutrients (phytates and lectins) that may impair mineral absorption and gut integrity. Critics point out that cooking largely deactivates these compounds and that legumes are consistently associated with health benefits in population studies. This is one of the more contested aspects of Paleo.
Is Paleo the same as keto?
No. Paleo allows fruit, sweet potatoes, squash and other starchy vegetables — all of which would break ketosis. Paleo is a whole-food dietary framework; keto is a specific macronutrient ratio. Some people follow "Paleo keto" by keeping Paleo-approved foods within ketogenic carb limits, but this is very restrictive.
Can I eat potatoes on Paleo?
This is debated in the Paleo community. Strict Paleo typically excludes white potatoes (on the basis that they were not widely eaten by Palaeolithic humans), but allows sweet potatoes. Many modern Paleo practitioners include white potatoes, particularly around exercise, on pragmatic grounds. The evidence for sweet potato is clearer in the Paleo context.
How do I get calcium without dairy on Paleo?
Good Paleo calcium sources include tinned salmon and sardines with bones (eat the bones — they're soft and edible), almonds, kale, broccoli, bok choy and fortified coconut milk. Aim for a variety of these foods daily. If you're concerned about intake, a calcium supplement from non-dairy sources can fill the gap.
Free Tools to Support Your Paleo Diet
Disclaimer: This guide is for general educational purposes only and does not constitute medical or nutritional advice. Consult a registered dietitian or GP before making significant dietary changes, particularly if you have a medical condition, are pregnant, or are planning to restrict multiple food groups.
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