Paleo Diet: Complete Guide
Last updated: 20 February 2026
The paleo diet (or paleo diet) is an eating pattern based on foods that supporters believe were available to early humans before farming: meat, fish, eggs, vegetables, fruits, nuts, and seeds. It excludes grains, legumes, dairy, refined sugar, and processed foods. It is sometimes called the caveman diet or ancestral diet. Many people follow the paleo diet for weight loss or general health and use a paleo diet food list and paleo diet recipes to plan meals. This guide explains what the paleo diet is, how it works, what to eat and avoid, variations like the primal diet, pegan diet, and autoimmune paleo diet, benefits and risks, and a sample day. Always discuss diet changes with your doctor or dietitian.
Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. Before changing your diet, especially if you have a health condition or take medication, speak to a healthcare professional.
Below you will find the definition of the paleo diet, how it works, a paleo diet food list and what to avoid, the primal diet, pegan diet, and autoimmune paleo diet, benefits and risks, a sample day with paleo diet recipes ideas, and answers to common questions. You can use our calorie calculator and TDEE calculator if you combine the paleo diet with a weight goal.
What is the paleo diet?
The paleo diet is based on the idea that modern humans are better suited to the diet of pre-agricultural hunter-gatherers. It emphasises whole, unprocessed foods that could theoretically be hunted or gathered: meat, fish, eggs, vegetables, fruits, nuts, and seeds. It excludes grains (wheat, rice, oats, etc.), legumes (beans, lentils, peanuts), dairy, refined sugar, and processed foods. The caveman diet and ancestral diet are other names for the same concept. There is no single official paleo diet–interpretations vary (e.g. some allow a little honey or potato). The primal diet is similar but often allows some full-fat dairy (butter, cheese). The bone broth diet sometimes overlaps with paleo because bone broth is a paleo-friendly food and some plans use it as a staple. The pegan diet combines paleo and vegan ideas: mostly plants with small amounts of quality meat and fish, and no grains or legumes. The autoimmune paleo diet (AIP) is a stricter version that also removes eggs, nuts, seeds, nightshades, and other potential triggers–used by some people with autoimmune conditions under guidance.
There are no mandatory phases. You adopt a paleo diet food list and build meals from it. Paleo diet recipes typically use meat or fish, vegetables, healthy fats (e.g. olive oil, avocado), and avoid grains, legumes, and dairy.
Core principles
- Eat meat, fish, eggs, vegetables, fruits, nuts, and seeds.
- Avoid grains, legumes (including peanuts), and dairy.
- Avoid refined sugar and highly processed foods.
How the paleo diet works
Proponents argue that the human body is not well adapted to grains, legumes, and modern processed foods, and that returning to a pre-agricultural style of eating reduces inflammation and supports health. Scientific support for this “mismatch” theory is debated–actual Paleolithic diets varied by region and included more variety than a single “paleo” template. In practice, the paleo diet often leads to eating more protein and vegetables and fewer refined carbs and processed foods, which can support weight loss when it creates a calorie deficit. Use our TDEE calculator to tailor intake if weight loss is your goal. There are no phases; you follow the paleo diet food list consistently. The ancestral diet and primal diet work on similar logic; the autoimmune paleo diet adds an elimination phase and then reintroduction of foods to identify triggers.
What to eat and what to avoid on the paleo diet
A paleo diet food list focuses on whole foods that fit the “hunter-gatherer” idea. The table below summarises what to eat and what to avoid.
| Eat (paleo diet food list) | Eat in moderation | Avoid |
|---|---|---|
| Meat, poultry, fish, seafood | Fruits (some paleo plans limit very sweet fruit) | Grains (wheat, rice, oats, etc.) |
| Eggs | Nuts and seeds | Legumes (beans, lentils, chickpeas, peanuts) |
| Vegetables (non-starchy and starchy like sweet potato in many plans) | Natural fats (olive oil, avocado, coconut oil) | Dairy (milk, cheese, yogurt–primal allows some) |
| Fruits | Honey or maple syrup (in some versions) | Refined sugar, processed foods, most packaged snacks |
When planning paleo diet recipes, base meals on a protein source (meat, fish, eggs) and vegetables, and add fat (olive oil, avocado) and maybe fruit or nuts. The primal diet would add butter or full-fat dairy in moderation. The pegan diet would emphasise vegetables and use meat as a smaller component. The autoimmune paleo diet removes additional foods (e.g. eggs, nuts, nightshades like tomatoes and peppers)–work with a dietitian if you try AIP. The bone broth diet often includes bone broth as a daily staple alongside paleo-style meals.
Potential benefits of the paleo diet
Benefits are often described as “may” or “in studies”–individual results vary.
- Weight loss: Short-term trials have shown weight loss on the paleo diet, partly because it cuts refined carbs and processed foods and is often higher in protein and fibre from vegetables. Weight loss still requires a calorie deficit.
- Metabolic markers: Some studies suggest improvements in blood sugar, cholesterol, or blood pressure on paleo; evidence is limited and not all studies agree. The diet is not a substitute for medical treatment.
Quality of evidence: short-term trials show some benefits; long-term data and comparison with other healthy diets are limited. Excluding whole grains and legumes may reduce fibre and some nutrients unless you eat plenty of vegetables, fruits, and nuts. Talk to your doctor about whether the paleo diet is appropriate for you.
Risks and who should be cautious
The paleo diet can be healthy when it includes a variety of vegetables, fruits, and lean protein. A few points:
- Nutrients: Avoiding grains and legumes can reduce fibre and some B vitamins and minerals if you do not replace them with enough vegetables, nuts, and seeds. Plan for variety.
- Cost and sustainability: Emphasis on meat and fish can make the diet expensive and less sustainable for some. You can prioritise vegetables and use meat in smaller portions (closer to a pegan diet).
- Autoimmune paleo: The autoimmune paleo diet is very restrictive and can lead to nutrient gaps if not well planned. It should be done with a doctor or dietitian, especially if you have an autoimmune condition.
Before starting the paleo diet, especially the autoimmune paleo diet, consult your doctor or a registered dietitian.
Sample paleo diet day (meal ideas)
This is one example of meals that fit the paleo diet–not a prescriptive plan. Use it for paleo diet recipes ideas.
- Breakfast: Scrambled eggs with vegetables (e.g. spinach, peppers) and avocado; or a smoothie with fruit, spinach, and nut butter (no dairy); or leftover meat with vegetables (paleo diet food list).
- Lunch: Large salad with grilled chicken or salmon, olive oil, and nuts; or vegetable soup with meat and no grains; or lettuce wraps with minced meat and vegetables.
- Dinner: Grilled or baked meat or fish with roasted vegetables and a sweet potato (if your plan allows); or a stir-fry with meat and vegetables in coconut aminos or similar (no soy if strict).
- Snacks: Fruit, nuts, vegetable sticks, or a small portion of meat or eggs. No grain-based crackers or dairy yogurt (unless following primal diet).
For more structure, use a paleo diet food list and paleo diet recipes from a reputable source or dietitian. The bone broth diet might include a daily cup of bone broth. For related approaches, see our low-carb diet, keto diet, and Mediterranean diet guides.
Frequently asked questions about the paleo diet
The paleo diet (sometimes called the caveman diet or ancestral diet) is an eating pattern based on foods that supporters believe were available to early humans: meat, fish, eggs, vegetables, fruits, nuts, and seeds. It excludes grains, legumes, dairy, refined sugar, and processed foods.
You can eat meat, fish, eggs, vegetables, fruits, nuts, and seeds. You avoid grains, legumes, dairy, refined sugar, and processed foods. See the “What to eat and what to avoid” section above for a full table.
Some people lose weight on the paleo diet because it cuts out refined carbs and processed foods and emphasises protein and vegetables. Weight loss still depends on a calorie deficit. Use our calorie calculator and TDEE calculator and discuss with a dietitian.
The primal diet is similar to paleo but often allows some full-fat dairy (e.g. butter, cheese). Both avoid grains, legumes, and refined foods. Paleo typically excludes all dairy; primal may include it in moderation.
The pegan diet combines paleo and vegan principles: mostly plants (vegetables, fruits, nuts, seeds) with small amounts of high-quality meat and fish. It avoids dairy, grains, and legumes like paleo but emphasises plant-based eating.
The autoimmune paleo diet (AIP) is a stricter version of paleo used by some people with autoimmune conditions. It eliminates additional foods (e.g. eggs, nuts, nightshades, seeds) that may trigger inflammation. It should be done with a doctor or dietitian.
Summary
The paleo diet (or caveman diet, ancestral diet) emphasises meat, fish, eggs, vegetables, fruits, nuts, and seeds and excludes grains, legumes, dairy, and processed foods. A paleo diet food list and paleo diet recipes help you plan meals. Variations include the primal diet (some dairy), the pegan diet (paleo plus plant-focused), the autoimmune paleo diet (stricter, for some autoimmune conditions), and the bone broth diet (paleo with emphasis on bone broth). The paleo diet may support weight loss when combined with a calorie deficit–use our calorie calculator and TDEE calculator. Before starting, talk to your doctor or a dietitian. See our low-carb diet, keto diet, and Mediterranean diet guides for related approaches.
Use our calculators with this diet
Set your calorie target and plan meals with our free tools.
You might also like
Other diet guides that may fit your goals.
Low-carb diet
Fewer carbs, more protein and fat. Used for weight loss and blood sugar.
Whole30 diet
30-day elimination of grains, legumes, dairy, sugar. Then reintroduction.
Mediterranean diet
Plant-forward eating with olive oil, fish and vegetables. Often recommended for heart health.
Keto diet
Very low carb, high fat to support ketosis. Used for weight loss and blood sugar.
Sources and further reading
This article is based on current scientific and clinical sources. For more detail, see:
- Harvard T.H. Chan School of Public Health: Diet review – Paleo diet
- Systematic reviews on paleolithic-style diets and weight loss, metabolic outcomes
- National dietary guidelines (for comparison with paleo restrictions on grains and legumes)
Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.