EPEasy Paleo Plan

Paleo Food List

One page, three columns: eat freely, avoid, and the grey area. Use it to settle the is-this-Paleo question in five seconds instead of five forum threads.

Eat freely

These make up the overwhelming majority of every meal plan on this site.

  • Meat: beef, lamb, pork, game
  • Poultry: chicken, turkey, duck
  • Fish and seafood: salmon, white fish, sardines, tuna, shrimp
  • Eggs
  • Non-starchy vegetables: leafy greens, broccoli, cauliflower, courgette, peppers, mushrooms, onions, tomatoes, cabbage, asparagus, celery, cucumber
  • Starchy vegetables: sweet potato, squash, carrots, beetroot
  • Fruit: berries, bananas, apples, citrus, melon, avocado
  • Nuts and seeds: almonds, walnuts, pecans, macadamia, pumpkin seeds, chia
  • Fats: olive oil, coconut oil, avocado oil, animal fats
  • Flavour: herbs, spices, garlic, lemon, vinegar, coconut aminos

Avoid

These are what actually define the diet.

  • Grains: wheat, oats, rice, corn, barley, and anything made from them
  • Legumes: beans, lentils, chickpeas, peanuts, soy
  • Dairy: milk, cheese, yoghurt, butter (ghee is a grey area)
  • Refined sugar and syrups
  • Refined seed oils: canola, sunflower, soybean, corn oil
  • Processed and packaged food with long ingredient lists

The grey area

White potatoes, ghee, coffee, dark chocolate, red wine, honey, maple syrup and green beans all get argued about. Strict Paleo excludes most of them; most long-term Paleo eaters include some. Pick a position and stop relitigating it every week.

Frequently asked questions

Is rice Paleo?
No. Rice is a grain. Cauliflower rice is the standard substitute.
Is peanut butter Paleo?
No — peanuts are legumes. Almond butter is the usual swap.
Is honey Paleo?
It is a grey area. It is an unrefined sugar, so most people treat it as an occasional ingredient rather than a staple.
Is butter Paleo?
Strict Paleo excludes it as a dairy product. Many people include ghee because the milk solids are removed.

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