Ultimate Paleo Food List & Paleo Shopping List

Paleo sounds simple when you first hear about it. It’s basically just a caveman diet. You only eat stuff that our distant ancestors would eat. So that means no packaged food, candy or fast food. You only eat natural food that you could hunt or forage for. Meat, fish, vegetables and nuts make up a good bulk of the paleo diet. Bread, cereal and pasta are out. Simple, right?

But once you know what the paleo diet is, you are then faced with the prospect of actually shopping for the diet and then cooking paleo meals. That’s when you start to freak out a little. I know it can be daunting when you’re just starting out, so that’s why I’ve put together this paleo diet food list. I’ve listed all the main food items you can have on the paleo diet and all the food items you cannot have. Then, to make things even easier for you, I’ve provided a 2-week paleo shopping list based on 10 delicious paleo recipes that are simple to make.

I’ve taken all the work out of your first 2 paleo weeks because I really want you to dive into this diet and succeed. I want this to be as simple as possible for you because then you’ll be more likely to reap the awesome rewards of following a paleo lifestyle. If you don’t know much about the paleo diet already, I’ve provided a handy FAQ below. Or if you already know the basics of the paleo diet and just want to grab the paleo grocery list, feel free to scroll ahead and dive straight in.

What Is The Paleo Diet?

Ah, the most basic question of all! And the most important one. The paleo diet is a diet that focuses on natural foods that our ancestors would have eaten. The bulk of the paleo diet (~70%) typically focuses on vegetables. The rest of the diet is made up of organic meat, healthy fats and fruit. The basic theory of the paleo diet is that the human body is optimized to eat certain foods (like vegetables and healthy fats) and avoid others (like manufactured candy and grains). By eating more like our ancestors we can rid our bodies of unwanted illnesses and problems and feel happier and healthier.

So Why Should I Follow The Paleo Diet?

In short, you should follow the paleo diet because you will feel great. There are tons of benefits to following the paleo diet but here are just a few of the best ones:

  • Increased energy
  • No calorie counting
  • Improved mood and cognition
  • Quick fat loss and muscle weight maintenance
  • Reduction in and improved recovery from autoimmune problems

Are There Any Cons To Following The Paleo Diet?

Everybody is different, so you might experience some cons. The majority of people love the diet and any cons are seen as greatly outweighed by the benefits. You might, however, be one of the unlucky ones who just can’t follow the diet. For example, if you are a high-intensity athlete, following the paleo diet can be hard because you’ll need more carbohydrates and the paleo diet is naturally low in carbs. You might also not enjoy being in ketosis, which is the state of using fat for fuel and something that typically occurs when following the paleo diet. The best thing to do is to follow the diet for at least 2 weeks and make an assessment to see if it’s right for you. As always, consult with a doctor first.

Can I Lose Weight With The Paleo Diet?

You sure can lose weight. In fact, that is one of the biggest reasons people get started with the paleo diet in the first place. Once you switch to a more natural diet that is low in carbohydrates and you start giving your body the minerals and nutrients it needs, the fat will typically melt right off you. And that’s without counting calories. Although, just because you’re eating healthily doesn’t mean you can go crazy. You still can’t really expect to get ripped abs when you’re consuming 10,000 calories a day. Although on the paleo diet you are highly unlikely to eat to excess. You just need to eat until you feel full and your body will also naturally curb your cravings once it gets the nutrients it needs.

Isn’t Eating A High Fat Diet, Like The Paleo Diet, Bad For You?

Society has wrongly believed for a long time that foods high in fat will make us fat, block our arteries and lead to all sorts of serious heart conditions. More recently, scientists have begun to discover that foods high in good fats, such as omega-3 eggs, salmon and butter, are actually good for you and improve your health, well-being and appearance. Conversely, high carbohydrate diets can be quite bad for you. Our bodies simply aren’t suited to digesting large amounts of grains and sugary candies. But our bodies are developed to make use of animal protein, vegetables and fruit. If you want to learn more, check out this awesome 3-minute video on the subject: https://www.youtube.com/watch?v=mNYlIcXynwE.

How Do I Know If Something Is Paleo?

You can consult the food list below. However, despite it being a great list, you should know that it’s not exhaustive. There are simply too many foods out there and there are quite a few gray areas with the paleo diet. My suggestion is to get the fantastic paleo.io app: https://paleo.io. You can search over 3,000 foods on this app and it will immediately tell you if you can eat it or not. Every paleo dieter should have this app on their phone.

Paleo Diet Food List

Before we move on to the specific 2-week paleo shopping list and the tasty paleo recipes, let’s take a look at the foods you can and can’t eat on the paleo diet.

List Of Paleo Foods

  • Grass-fed meat: pork, beef, lamb, chicken, turkey, rabbit, goat, elk, bison, kangaroo, wild boar, ostrich, pheasant, buffalo.
  • Fish: Tuna, salmon, cod, bass, red snapper, halibut, tilapia, mackerel, sardines, trout, shark, swordfish, walleye, sunfish, lobster, shrimp, crab, crayfish, clams, scallops, oysters, crawfish.
  • Eggs: You want Omega-3, organic and free-range eggs here. Make sure you eat the yolks.
  • Vegetables: Broccoli, spinach, kale, cauliflower, beetroot,asparagus, avocado, tomatoes, peppers, eggplant, zucchini, celery, spinach, brussel sprouts, cabbage, parsley, butternut squash, yams, sweet potato,
  • Fruits: Strawberries, bananas, grapes, apples, blackberries, raspberries, blueberries, lemon, watermelon, lime, oranges, plums, peaches, papaya, mango, figs, lychee, pineapple, pears.
  • Nuts: Brazil nuts, pine nuts,walnuts, almonds, cashews, hazelnuts, pumpkin seeds, sunflower seeds, macadamia nuts, pecans,
  • Oils/fats:Coconut oil, olive oil, macadamia oil, avocado oil, grass-fed butter, ghee.

List of Non-Paleo Foods

  • Junk food: Cake, ice cream, cookies, candy, chips, chocolate. You get the picture. If it comes in a bag or has a bunch of ingredients you don’t recognise, it’s not paleo.
  • ·Sugar/artificial sweetener: Pure cane, corn syrup, fructose, Splenda, Stevia.
  • Grains: Bread, pasta, cereal, oatmeal.
  • Fruit juice/soft drinks: Coke, Sprite, Pepsi, Dr. Pepper, Red Bull, Monster, Mountain Dew, apple juice, orange juice, grape juice.
  • Legumes:Beans (e.g. kidney, pinto, red, lima, black, green, string), peas (all types), peanuts, lentils, tofu.
  • Dairy: Skim milk, whole milk (depends), 2% milk, cottage cheese, cheese, yogurt.
  • Alcohol: Beer, wine, whiskey, vodka, and so on.

You can use the above paleo food list to make your own grocery list for the paleo dietor you can scroll down further and find my recommend shopping list for the paleo diet.

Wait, No Dairy?

This is actually a point of contention in the paleo world. Some really strict paleo dieters say no dairy at all. That means no milk, cheese or yogurt. Others say that certain types of dairy are okay. For example, whole, raw and organic milk is often okay. Blue cheese is okay but processed cheese is not. Full fat Greek yogurt is okay but the stuff with fruit at the bottom isn’t. It’s up to you where you draw the line.

And No Alcohol?

Again, this is another point of contention. But, generally speaking, alcohol isn’t paleo. There are plenty of paleo dieters who make the exception for red wine. But things like beer are definitely off limits because of the grain content.

Why So Much Meat?

Our ancestors would have eaten bison, beef and chicken on a pretty regular basis. It’s a great source of protein and it’s loaded with branched chain amino acids, essential nutrients and minerals. Eating meat makes you fuller quicker, improves insulin sensitivity and reduces the stress hormone cortisol.

Why So Many Vegetables?

Because it’s paleo! Our ancestors were eating stuff that they could forage. They ate meat but meat wasn’t always available. As such, the majority of their diet came from plants. This meant they didn’t suffer from inflammation, poor gut health or cancer like we do today. So get your veggies in! They’re loaded with essential nutrients, fill you up and make your body more alkaline.

Why So Many Nuts And Oils?

Because they contain omega-3 and help reduce inflammation. Don’t have too much if you’re on a diet because they are high calorie. But if you’re bulking up, enjoy your nuts and oils. Nuts also make great healthy snacks.

There you have it! That’s the paleo diet food list. If you stick to eating foods on that list, and keep away from the non-paleo items, you’ll do just fine. You’ll feel amazing too! But now that we’ve seen the basic food list for the paleo diet, let’s take a look at a specific 2-week paleo shopping list. This list will be based on a bunch of yummy recipes you can easily make over and over again.

Grocery List For Paleo Diet

Here is everything you will need for the next 2 weeks, broken down by food type. After the list, you’ll get some yummy meal suggestions for each meal and day of the week.

​2 Week Grocery List

Fresh Fruit & Vegetables

  • 14 cloves garlic
  •  Portabello mushrooms
  • lbs tomatoes
  • 8 onions (2 yellow, 1 green)
  • 2 spring onions
  •  4 shallots
  • 1 large butternut squash
  •  4 bunches Hatters Golden beets
  •  heads of cauliflower
  • 2 heads of kale
  • 8 bell peppers (4 red, 2 orange, 2 green)
  • 11 sweet potatoes
  • 6 cucumbers (4 mini)
  • 3 courgettes
  • 3 head of celery
  • 4 cups of baby spinach
  • 9 radishes
  • 1 cup cherry tomatoes
  • 12 carrots
  • 1 jalapeno pepper
  • 1lb various fresh chilies
  • 2 lemons
  • 1 lime
  • 5 avocadoes
  •  3 apples
  • 5 bananas
  •  4 pears
  • Apricots (1 cup needed)
  • 100g bean sprouts
  •  2 dried chipotles
  • 2 cans of diced tomatoes
  •  1 can of tomato paste
  • vegetable broth
  •  2 capers
  • Bay leaves
  • Coriander leaves (large handful)
  • ginger
  • fresh chives
  • fresh parsley
  • fresh tarragon
  • fresh basil leaves

Meat, Poultry, Fish & Other Protein

  • 38 eggs
  • 5lbs of ground gradd-fed beef
  • 4lbs grass fed stew meat
  • 2lbs pastured pork shoulder
  • 27g crushed pork rings
  • 2lbs pork loin
  • 1 pound raw pork breakfast sausage
  • 24 slices of bacon
  • 12 slices of ham
  • 16 chicken wings
  • chicken broth (2 recipes)
  •  6 large chicken breasts
  • 6 boneless/skinless chicken thighs
  • 1lb chicken tenders
  • 4 skinless/boneless tilapia fillets
  • 2 lb (900g) Lamb
  • 12 tiger prawns
  • 1 pound uncooked shrimp
  • 4 skinless salmon fillets
  • 1lb wild caught cod
  •  2 x 8oz tuna steak
  • 10oz cooked/canned wild tuna

Spices, Seasoning & Condiments

  • Sea salt
  • Black Pepper
  • Smoke paprika
  • Dark cocoa powder
  • Ground cumin
  • Thai chili flakes
  • Garlic powder
  • Onion powder
  • Arrowroot (tapioca) flour
  • Stone ground mustard
  • Ras Ell Hanout spice blend
  • Honey
  • Salsa
  • Fish sauce
  • Almond flour
  • Paleo cocktail sauce
  • hot sauce
  • apple cider vinegar
  • Sesame oil
  • Soy sauce
  • Avocado Oil

Fats

Extra virgin olive oil

Full-fat coconut milk

Ghee

Sunflower seeds

2 x mixed nuts

25g cashews

Coconut oil

2 Week Meal Planner With Recipes​

Sunday

Meal 1 – Scrambled eggs, bacon and apple

Meal 2 –Easy Chicken & Kale Vegetable Soup: Get the recipe here.

Meal 3 – Portobello Burgers: Get the recipe here.

Snack – Baked Avocado Fries: Get the recipe here.

Monday

Meal 1 – Banana-Pear Green Smoothie: Get the recipe here.

Meal 2 –Seared Tuna Nicoise Salad: Get the recipe here.

Meal 3 –Texas Style Chili: Get the recipe here.

Snack – Easy Paleo Ham & Egg Cups: Get the recipe here.

Tuesday

Meal 1 – Omelete with peppers

Meal 2 –Butternut Squash Soup: Get the recipe here.

Meal 3 –Thai Chicken Wings: Get the recipe here.

Snack – Apple and coconut water

Wednesday

Meal 1 – Paleo Sausage Egg “McMuffin”: Get the recipe here.

Meal 2 –Tuna salad

Meal 3 –Sweet Potato Sloppy Joes: Get the recipe here.

Snack – Strawberries and mixed nuts

Thursday

Meal 1 – Chicken Bacon Ranch Frittata: Get the recipe here.

Meal 2 –Avocado Tuna Salad: Get the recipe here.

Meal 3 –Slow Cooker Chicken Chili: Get the recipe here.

Snack – Green apple and mixed nuts

Friday

Meal 1 – Banana-Pear Green Smoothie: Get the recipe here.

Meal 2 –Loaded Sweet Potato Skins: Get the recipe here.

Meal 3 –Moroccan Lamb Stew: Get the recipe here.

Snack – Blueberry Muffin Energy Balls: Get the recipe here.

Saturday

Meal 1 – Hearty Paleo Breakfast Skillet: Get the recipe here.

Meal 2 –Herb Roasted Salmon & Golden Beats: Get the recipe here

Meal 3 –Paleo-friendly Pad Thai: Get the recipe here.

Snack – Mixed nuts and berries

Sunday

Meal 1 – Chicken Bacon Ranch Frittata: Get the recipe here.

Meal 2 –Seared Tuna Nicoise Salad: Get the recipe here.

Meal 3 –Easy Chicken & Kale Vegetable Soup: Get the recipe here.

Snack – Cauliflower Fried Rice: Get the recipe here.

Monday

Meal 1 – Homemade fruit salad

Meal 2 –Bacon Sweet Potato Muffins: Get the recipe here.

Meal 3 –Baked Tilapia with Radish Relish: Get the recipe here.

Snack – Banana and mixed nuts

Tuesday

Meal 1 – Paleo Sweet Potato Hash Browns: Get the recipe here.

Meal 2 –Chicken Bacon Ranch Frittata: Get the recipe here.

Meal 3 –Slow Cooker Short Rib Tacos: Get the recipe here.

Snack – Banana-Pear Green Smoothie: Get the recipe here.

Wednesday

Meal 1 – Omelete with ham

Meal 2 –Fruit and nuts

Meal 3 –Herb Roasted Salmon & Golden Beats: Get the recipe here.

Snack – Blueberry Muffin Energy Balls: Get the recipe here.

Thursday

Meal 1 – Scrambled eggs and apple

Meal 2 –

Meal 3 –Paleo Fish & Chips: Get the recipe here.

Snack – Banana and coconut water.

Friday

Meal 1 – Hearty Paleo Breakfast Skillet: Get the recipe here.

Meal 2 –Easy Paleo Ham & Egg Cups: Get the recipe here.

Meal 3 –Sweet & Spicy Paleo Chicken Fingers: Get the recipe here.

Snack – Apple and coconut water

Saturday

Meal 1 – Fried eggs, bacon and pear

Meal 2 –Banana and mixed nuts

Meal 3 –Paleo Chicken Curry: Get the recipe here.

Snack – Paleo Shrimp Cocktail: Get the recipe here.

Sunday

Meal 1 – Hearty Paleo Breakfast Skillet: Get the recipe here.

Meal 2 – Loaded Sweet Potato Skins: Get the recipe here.

Meal 3 – Paleo Pulled Pork: Get the recipe here.

Snack –Berries and mixed nuts

You’re about to have an amazing 2 weeks

The list of paleo foods and the 2-week paleo diet grocery list have hopefully inspired, educated and made things easier for you. Obviously, you don’t have to follow the paleo diet food list right down to the letter. You can mix in your own favorite foods and change things based on your own personal time commitments and preferences. But one thing’s for sure, with the paleo food list and a sense of optimism, you can’t fail. Good luck and happy eating!

Ben M
 

I am passionate about health and fitness and like to take care of myself. I have tried a variety of different supplements to help with performance and recovery and enjoy working out.

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