The Paleo Diet is based on what researchers imagine was the typical diet of our Paleolithic (Stone Age) ancestors who were hunter-gatherers. The principal is that a high protein, low carb, no grains, and no dairy diet most closely resembles what a Paleolithic diet consisted of. This diet is similar to a Keto diet in that there are limited carbs and sugars plus no grains, but very different from the Keto diet because there is also no dairy and only limited vegetables. This approach to eating is helpful for the lactose intolerant and those that are gluten-free, but it also further limits your food options beyond what a Keto diet allows.
Decrease the amount of carbohydrates, dairy, and sugars you consume and start to incorporate a bit more healthy fats and protein into your daily food intake (lean meats, salmon, shellfish, eggs, nuts, healthy fats, etc.) while drinking plenty of water. Start taking any of our supplements as you start the diet. Organize your foods so you’re prepared to do the Paleo diet successfully.
Keep taking supplements while you add more Paleo-appropriate foods, depending on the specific diet you have chosen to follow. Always drink plenty of water to facilitate this dietary adjustment and prevent dehydration. The sooner you fully assimilate to the Paleo eating plan the quicker weight loss will occur. Fully eating “Paleo” means your body is burning fat for energy and not any muscle tissue; light exercise can help with this. Be sure to follow your diet as outlined and keep track of how you’re feeling as you progress. Also keep an eye on your sodium, potassium, and magnesium to be sure you’re maintaining proper levels.
There are several ways that people choose to do the Paleo Diet and what works best for you is an individual decision. We have put together a list of foods that are appropriate for the diet along with the nutritional information needed to accurately account for calories, fat, carbs, and protein below.
Continue taking our supplements for appetite suppression while you very slowly begin to incorporate more fruits, vegetables, protein, dairy, and grains to your diet…still keeping carbs and sugar low. Keep a close watch on how many calories you consume and get exercise for muscle gain…increasing carbs again but only for workouts. Always be sure to stay well hydrated and begin to transition to a “low carb” diet that’s not fully the Paleo diet. Eat more of a Diabetic diet with healthy protein and fats, low carb and sugar options in vegetables, grains, and fruit, while still avoiding added sugar. This phase will help you understand what foods you can have to help keep the weight off and what items need to be limited, if not completely avoided.
This phase is essentially “the rest of your life” where you can use the information you learned from your Paleo diet experience and the stabilization process while continuing to take your supplements. You are free to continue to eat a more relaxed form of the Paleo diet that works better for long-term maintenance, or you can eat a more Diabetic diet to reduce carbs and sugars in general. Another popular option is “Intermittent Fasting” – an eating pattern that cycles between periods of eating and not eating and focuses more on when you eat rather than what you eat (within reason). This can be done long term and is useful as part of the maintenance of your weight loss after a keto diet. There are different ways of doing this type of fasting, but all involve splitting the day or week into eating and fasting periods.
Approximate Daily Nutrient Breakdown | Approximate Daily (g) per category (varies by person) | |
---|---|---|
30% – 35% daily from Fats | 50 – 100 (g) daily from Fats | |
35% – 40% daily from Protein | 100 – 150 (g) daily from Protein | |
20% – 25% daily from Carbs | 40 – 90 (g) daily from Carbs |
The Fat, Carbs and Protein values below are measured in grams.
PROTEINS (4 oz. serving) |
CALORIES |
FATS |
CARBS |
PROTEIN |
||||||||||||||||||||
Ribeye Steak (similar fatty cuts) |
300 |
20 |
1 |
27 |
||||||||||||||||||||
Beef Roast |
200 |
9 |
0 |
28 |
||||||||||||||||||||
Veal |
160 |
5 |
0 |
26 |
||||||||||||||||||||
Ground Beef (80/20 fat) |
280 |
23 |
0 |
19 |
||||||||||||||||||||
Beef Sausage (1 link) |
88 |
7 |
1 |
4 |
||||||||||||||||||||
Beef Hot Dog (1) |
163 |
14 |
2 |
6 |
||||||||||||||||||||
Liver |
150 |
4 |
4 |
23 |
||||||||||||||||||||
Ham (cured – 11% fat) |
211 |
10 |
0 |
29 |
||||||||||||||||||||
Bacon (regular cut – 4 slices) |
540 |
50 |
1 |
22 |
||||||||||||||||||||
Pork Chop |
200 |
18 |
0 |
30 |
||||||||||||||||||||
Pork Loin |
212 |
10 |
0 |
28 |
||||||||||||||||||||
Ground Pork (79/21 fat) |
298 |
24 |
0 |
19 |
||||||||||||||||||||
Pork Sausage (1 link) |
86 |
7 |
1 |
4 |
||||||||||||||||||||
Pork Hot Dog (1) |
170 |
16 |
1 |
6 |
||||||||||||||||||||
Chicken – Dark Meat (with skin) |
275 |
18 |
0 |
25 |
||||||||||||||||||||
Chicken – Dark Meat (without skin) |
200 |
10 |
0 |
25 |
||||||||||||||||||||
Chicken Breast (with skin) |
194 |
11 |
0 |
24 |
||||||||||||||||||||
Chicken Breast (without skin) |
124 |
1 |
0 |
26 |
||||||||||||||||||||
Ground Chicken (breast) |
140 |
0 |
0 |
21 |
||||||||||||||||||||
Chicken Sausage (1 link) |
63 |
2 |
1 |
4 |
||||||||||||||||||||
Chicken Hot Dog (1) |
143 |
12 |
2 |
6 |
||||||||||||||||||||
Turkey – Dark Meat (with skin) |
194 |
9 |
0 |
26 |
||||||||||||||||||||
Turkey – Dark Meat (without skin) |
162 |
5 |
0 |
28 |
||||||||||||||||||||
Turkey Breast (with skin) |
175 |
6 |
0 |
29 |
||||||||||||||||||||
Turkey Breast (without skin) |
137 |
1 |
0 |
31 |
||||||||||||||||||||
Ground Turkey (85/15 fat) |
184 |
12 |
0 |
21 |
||||||||||||||||||||
Turkey Sausage (1 link) |
45 |
0 |
1 |
5 |
||||||||||||||||||||
Turkey Hot Dog (1) |
136 |
8 |
1 |
6 |
||||||||||||||||||||
Lamb Chop |
300 |
25 |
0 |
19 |
||||||||||||||||||||
Ground Lamb |
330 |
27 |
0 |
23 |
||||||||||||||||||||
Salmon |
210 |
12 |
0 |
23 |
||||||||||||||||||||
Mackerel |
261 |
16 |
0 |
21 |
||||||||||||||||||||
Herring |
179 |
10 |
0 |
20 |
||||||||||||||||||||
Sardines (canned in oil) |
238 |
15 |
1 |
23 |
||||||||||||||||||||
Anchovies |
162 |
5 |
0 |
26 |
||||||||||||||||||||
Tuna (fresh fillet) |
123 |
1 |
0 |
27 |
||||||||||||||||||||
Tuna (canned in oil) |
218 |
9 |
0 |
32 |
||||||||||||||||||||
Trout |
168 |
7 |
0 |
24 |
||||||||||||||||||||
Halibut |
114 |
2 |
0 |
22 |
||||||||||||||||||||
Cod |
93 |
1 |
0 |
20 |
||||||||||||||||||||
Catfish |
121 |
5 |
0 |
18 |
||||||||||||||||||||
Mahi-Mahi |
96 |
1 |
0 |
21 |
||||||||||||||||||||
Sea Bass |
125 |
1 |
0 |
24 |
||||||||||||||||||||
Orange Roughy |
186 |
1 |
0 |
18 |
||||||||||||||||||||
Tilapia |
208 |
2 |
9 |
22 |
||||||||||||||||||||
Shrimp |
110 |
3 |
4 |
18 |
||||||||||||||||||||
Crab (fresh – not imitation) |
98 |
1 |
0 |
20 |
||||||||||||||||||||
Lobster |
96 |
1 |
0 |
20 |
||||||||||||||||||||
Scallops |
89 |
1 |
4 |
11 |
||||||||||||||||||||
Oysters (about 8 fresh oysters – not canned) |
100 |
3 |
5 |
10 |
||||||||||||||||||||
Clams |
91 |
1 |
4 |
16 |
||||||||||||||||||||
Mussels |
146 |
4 |
6 |
15 |
||||||||||||||||||||
Egg (1 large) |
71 |
5 |
0 |
7 |
||||||||||||||||||||
Egg Substitute (1/4 cup) |
57 |
0 |
2 |
8 |
||||||||||||||||||||
Tofu (4 oz. extra firm – cubed) |
65 |
2 |
2 |
8 |
||||||||||||||||||||
Tempeh (4 oz. – cubed) |
222 |
13 |
11 |
21 |
||||||||||||||||||||
Seitan (4 oz. – cubed) |
130 |
2 |
5 |
24 |
||||||||||||||||||||
Textured Vegetable Protein (1/4 cup) |
80 |
0 |
7 |
12 |
OILS (2 Tbsp. serving) |
CALORIES |
FATS |
CARBS |
PROTEIN |
||||||||||||||||||||
Olive Oil (extra virgin/cold pressed) | 240 | 28 | 0 | 0 | ||||||||||||||||||||
Avocado Oil (extra virgin/cold pressed) | 248 | 28 | 0 | 0 | ||||||||||||||||||||
Coconut Oil (extra virgin/cold pressed) | 233 | 27 | 0 | 0 | ||||||||||||||||||||
Flaxseed Oil | 240 | 28 | 0 | 0 |
VEGETABLES (1 cup serving) |
CALORIES |
FATS |
CARBS |
PROTEIN |
||||||||||||||||||||
Broccoli (1/2 inch pieces) | 31 | 0 | 6 | 3 | ||||||||||||||||||||
Cauliflower (1/2 inch pieces) | 27 | 0 | 6 | 2 | ||||||||||||||||||||
Carrots (1/4 inch slices) | 50 | 0 | 12 | 1 | ||||||||||||||||||||
Tomatoes (chopped) | 35 | 0 | 7 | 2 | ||||||||||||||||||||
Cucumber (1/4 inch slices) | 16 | 0 | 4 | 1 | ||||||||||||||||||||
Celery (1/4 inch slices) | 15 | 0 | 3 | 1 | ||||||||||||||||||||
Onion (chopped) | 60 | 0 | 2 | 1 | ||||||||||||||||||||
Asparagus (1in pieces) | 20 | 0 | 4 | 2 | ||||||||||||||||||||
Zucchini (1/4 inch slices) | 20 | 0 | 4 | 1 | ||||||||||||||||||||
Leeks (chopped) | 54 | 0 | 13 | 1 | ||||||||||||||||||||
Fennel (chopped) | 27 | 0 | 6 | 1 | ||||||||||||||||||||
Beets (1/4 inch slices) | 58 | 0 | 13 | 2 | ||||||||||||||||||||
Brussels Sprouts (whole) | 38 | 0 | 8 | 3 | ||||||||||||||||||||
Bell Pepper (chopped – green, yellow, red) | 60 | 0 | 7 | 1 | ||||||||||||||||||||
Mushrooms (chopped) | 19 | 0 | 3 | 2 | ||||||||||||||||||||
Eggplant (1 inch cubes) | 20 | 0 | 5 | 1 | ||||||||||||||||||||
Spaghetti Squash (1 inch cubes) | 31 | 1 | 7 | 1 | ||||||||||||||||||||
Butternut Squash (1 inch cubes) | 63 | 0 | 16 | 1 | ||||||||||||||||||||
Acorn Squash (1 inch cubes) | 56 | 0 | 15 | 1 | ||||||||||||||||||||
Cabbage (chopped) | 20 | 0 | 5 | 1 | ||||||||||||||||||||
Spinach (chopped) | 7 | 0 | 1 | 1 | ||||||||||||||||||||
Lettuce (chopped – dark varieties are best) | 8 | 0 | 2 | 1 | ||||||||||||||||||||
Endive (chopped) | 7 | 0 | 2 | 1 | ||||||||||||||||||||
Radicchio (chopped) | 9 | 0 | 2 | 1 | ||||||||||||||||||||
Kale (chopped) | 34 | 0 | 7 | 2 | ||||||||||||||||||||
Kohlrabi (chopped) | 36 | 0 | 8 | 2 | ||||||||||||||||||||
Bok Choy (chopped) | 9 | 0 | 2 | 3 | ||||||||||||||||||||
Swiss Chard (chopped) | 7 | 0 | 1 | 1 | ||||||||||||||||||||
Collard Greens (chopped) | 11 | 0 | 2 | 1 | ||||||||||||||||||||
Bamboo Shoots (1/2 inch slices) | 42 | 0 | 8 | 4 | ||||||||||||||||||||
Black Olives (10 olives – whole) | 51 | 4 | 3 | 0 | ||||||||||||||||||||
Green Olives (10 olives – whole w/pimento) | 55 | 4 | 2 | 0 | ||||||||||||||||||||
Radishes (1/2 cup – thin slices) | 10 | 0 | 2 | 0 | ||||||||||||||||||||
Chives (2 Tbsp. – chopped) | 2 | 0 | 0 | 0 | ||||||||||||||||||||
Miso Paste (2 Tbsp.) | 60 | 2 | 9 | 3 |
FRUIT (1/2 cup serving) |
CALORIES |
FATS |
CARBS |
PROTEIN |
||||||||||||||||||||
Avocado (sliced) | 117 | 11 | 6 | 2 | ||||||||||||||||||||
Coconut (unsweetened – shredded) | 264 | 24 | 7 | 2 | ||||||||||||||||||||
Strawberries (whole) | 24 | 0 | 6 | 1 | ||||||||||||||||||||
Blueberries (whole) | 43 | 0 | 11 | 1 | ||||||||||||||||||||
Raspberries (whole) | 33 | 0 | 8 | 1 | ||||||||||||||||||||
Blackberries (whole) | 31 | 0 | 7 | 1 | ||||||||||||||||||||
Cherries (whole with pit) | 37 | 0 | 9 | 1 | ||||||||||||||||||||
Watermelon (1 inch cubes) | 24 | 0 | 6 | 0 | ||||||||||||||||||||
Cantaloupe (1 inch cubes) | 27 | 0 | 7 | 0 | ||||||||||||||||||||
Honeydew (1 inch cubes) | 31 | 0 | 8 | 0 | ||||||||||||||||||||
Lime (sections and zest) | 20 | 0 | 7 | 1 | ||||||||||||||||||||
Lemon (sections and zest) | 33 | 0 | 10 | 1 | ||||||||||||||||||||
Orange (sections and zest) | 65 | 0 | 16 | 2 | ||||||||||||||||||||
Grapefruit (sections and zest) | 44 | 0 | 11 | 1 | ||||||||||||||||||||
Banana (medium) | 105 | 0 | 27 | 1 | ||||||||||||||||||||
Kiwi (medium) | 42 | 0 | 10 | 1 | ||||||||||||||||||||
Peach (medium) | 59 | 0 | 14 | 1 | ||||||||||||||||||||
Grapes (whole) | 31 | 0 | 8 | 1 |
NUTS/NUT BUTTERS (varied amt.) |
CALORIES |
FATS |
CARBS |
PROTEIN |
||||||||||||||||||||
Almonds (1/4 cup) | 158 | 13 | 6 | 6 | ||||||||||||||||||||
Almond Butter (2 Tbsp.) | 199 | 18 | 7 | 6 | ||||||||||||||||||||
Macadamia Nuts (1/4 cup) | 240 | 25 | 5 | 3 | ||||||||||||||||||||
Macadamia Nut Butter (2 Tbsp.) | 217 | 22 | 4 | 3 | ||||||||||||||||||||
Cashews (1/4 cup – whole) | 179 | 14 | 10 | 5 | ||||||||||||||||||||
Cashew Butter (2 Tbsp.) | 177 | 15 | 9 | 6 | ||||||||||||||||||||
Pecans (1/4 cup – whole) | 179 | 18 | 3 | 2 | ||||||||||||||||||||
Pecan Butter (2 Tbsp.) | 217 | 22 | 3 | 4 | ||||||||||||||||||||
Pistachios (1/4 cup – shelled) | 171 | 14 | 9 | 6 | ||||||||||||||||||||
Pistachio Butter (2 Tbsp.) | 168 | 13 | 9 | 7 | ||||||||||||||||||||
Walnuts (1/4 cup – whole) | 131 | 17 | 4 | 4 | ||||||||||||||||||||
Walnut Butter (2 Tbsp.) | 215 | 20 | 2 | 5 | ||||||||||||||||||||
Hazelnuts (1/4 cup – whole) | 212 | 21 | 6 | 5 | ||||||||||||||||||||
Hazelnut Butter (2 Tbsp. w/chocolate) | 183 | 14 | 13 | 3 | ||||||||||||||||||||
Brazil Nuts (1/4 cup – whole) | 188 | 19 | 4 | 4 | ||||||||||||||||||||
Pine Nuts (1/4 cup – whole) | 225 | 23 | 5 | 5 | ||||||||||||||||||||
Cocoa Butter (2 Tbsp.) | 239 | 27 | 0 | 0 |
SEEDS (2 Tbsp. serving) |
CALORIES |
FATS |
CARBS |
PROTEIN |
||||||||||||||||||||
Chia Seeds | 139 | 9 | 12 | 5 | ||||||||||||||||||||
Flax Seeds | 100 | 7 | 5 | 3 | ||||||||||||||||||||
Pumpkin Seeds/Pepitas (roasted & salted) | 137 | 6 | 5 | 7 | ||||||||||||||||||||
Sunflower Seeds (roasted & salted) | 129 | 11 | 5 | 5 | ||||||||||||||||||||
Sesame Seeds | 104 | 9 | 4 | 3 | ||||||||||||||||||||
Poppy Seeds | 95 | 7 | 5 | 3 |
- BEVERAGES/LIQUIDS/MISC.
- Water: still or sparkling; a staple on the diet for proper hydration
- Coffee: black without sweeteners/flavorings of any kind
- Tea: black, green (matcha), and herbal are best; Kombucha is also allowed
- Alcohol: best avoided, but hard liquor is the best choice; no beer or wine; slows weight loss
- Broth: organic bone broth is best, watch for added sugars & check the nutritional facts for details
- Flavorings: packets flavored with stevia are fine in moderation; allowed citrus items are best
- Artificial Sweeteners: Stevia, Xylitol, Erythritol, Cucralose, Sweet n’ Low (saccharin); use all sparingly
(known to be sweeter than sugar; can cause sugar cravings on the diet)
- Spices: fresh or dried are fine; opt for powders and avoid salts; carefully read labels on dried varieties
- Condiments: low/no sugar is best (carefully read labels & account for ingredients); use sparingly