Think you know what's what when it comes to the Paleo Diet? Forget guessing and having numerous false starts. Follow our foolproof guide, and learn all the important stuff and whether it's the diet for you.
The Paleo or Paleolithic Diet is a way of eating that reflects how our ancestors did. It's about eating as naturally as possible, whilst cutting out modern day processed foodstuffs in favour of fruit, veg, nuts and grass-fed meats.
Paleo Diet Plan
- Tea (Green Tea is best)
- Freshly Squeezed Fruit Juices
- Smoothies (homemade)
- Nut Milks (check ingredients for any unnatural hidden extras)
- Bacon and Eggs
- Banana and Walnut Pancakes
- Vegetable Omelette
- Small Fruit Salad
- Chicken and Bacon Salad
- Proscuitto Wrapped Asparagus with Soft Boiled Egg
- Avocado and Egg Salad
- Thai Fishcakes
- Mexican Spiced Steak with Stir-Fried Vegetables
- Chicken with Broccoli
- Pork Chop with Celeriac Dauphinoise
- Stuffed Courgettes
- Fruit & Vegetable Crisps
- Unsalted Nuts
- Beef Jerky
Paleo Diet Recipes
- 300g Ground Almonds
- 75g Coconut Flour
- 50g Flaxseed*
- Teaspoon of Baking Soda
- 1/2 Teaspoon of Salt.
- Teaspoon of Apple Cider Vinegar
- 3 Eggs
- 1/4 Cup Olive Oil
- Tablespoon of Honey
- Mix all of the dry ingredients together.
- Add in the rest of the ingredients and mix in a food processor.
- When completely smooth, decant into a loaf tin that is lined with baking parchment.
- Bake at 175° for 30 minutes.
Paleo Chocolate Cake
- 100g Coconut Flour
- 50g Almond flour (25g)
- 75g Cocoa*
- 600ml Coconut Milk
- 5 Free Range Eggs
- 2 Teaspoons of Baking Powder
- 150g Honey
- 2 Teaspoons of Vanilla Extract
- Sift all of the dry ingredients into a bowl and mix.
- Now, add in the wet ingredients and whisk until there are light bubbles on the surface.
- Pour cake batter into a parchment lined cake tin.
- Bake at 175° for 40 minutes.
- Leave to cool completely before removing from tin.
Tip - Don't worry if your batter is very liquid, as the Coconut Flour is very absorbent.
Paleo Diet Food List
What can you eat when on the Paleo Diet:
- Selected Vegetables
- Some Fruits
- Satsuma and other Citrus Fruits
- Bacon (nitrate-free only)
- Nuts (not Peanuts)
- Nut Butters
- Free Range Eggs
- Olive Oil
- Avocado Oil
- Herbs & Spices (including 100% Cocoa)
Here are the foods to avoid completely when following the Paleo way of eating...
- Processed Foods
- Refined Sugars (White, Brown & Syrups)
- Legumes (Peanuts, Lentils & Beans)
- Pasta (all varieties)
- Sweetened Drinks (Coke, Fruit Juices with added sugars, Diet Carbonated Drinks)
- Refined Vegetable Oils
- Salty Foods
Fruit on the Paleo Diet
Fruits are allowed on the Paleo Diet since they are natural. They are a great source of vitamins, and satisfy urges for something sweet.
Whilst fruit is allowed, it is to be consumed in moderation due to the fructose content.
The recommended amount is no more than three servings of fruit a day.
Paleo Diet for Athletes
The Paleo Diet for Athletes* is a book by Loren Cordain. The book reveals how adaptations of the Paleo Diet can cater the needs of athletes and why the typical carbohydrate diet of starches and refined sugars can be what's holding back progress.
What is the Paleo Diet?
The Paleo Diet is a moderately low carb diet, but with the inclusion of fruits which are not allowed on Atkins or Keto.
Carbohydrates allowed on the Paleo Diet are obtained through fruit* and vegetables, rather than grains and starchy foods.
Fats are encouraged but only in their healthy form, like Avocado, Ghee, Olive Oil and so on.
Lean proteins in the form of grass-fed meats are promoted heavily within the Paleo lifestyle.
It discourages modern cuisine, in favour of nature's offerings. Nothing processed should pass your lips when following the Paleolithic way of eating.
What can you eat on the Paleo Diet?
Think of whole foods and you'll be on to a good thing. The Paleo Diet encourages natural foods such as meat*, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.
There's lots of raw eating, as well as cooking from scratch, so it's not the most low maintenance diet around.
What can you not eat on the Paleo Diet?
The Paleo Diet shuns all processed foods as well as most sugars.
There are some exceptions to natural foods that are allowed on Paleo. Most dairy products and legumes are a big no-no due to their alleged inflammatory effect on the human body.
You may be tempted to use artificial sweeteners to make things easier, but these too are not allowed when consuming a Paleo Diet.
Why do some people think the Paleo Diet is unhealthy?
There are many claims that the Paleo Diet is akin to that of our predecessors, but there's no hard evidence of this.
The elimination of dairy food can mean a deficit in calcium intake which is not advisable for healthy bones.
Others may say that the lack of carbohydrates in the form of grains, can be detrimental to bowel function.
Thinking of changing your diet? If you suffer from any health conditions, it's always advisable to speak to your GP first.