Paleo Diet
A modern interpretation of pre-agricultural eating that excludes grains and legumes.
What Is It?
The Paleolithic diet is based on foods presumed to have been available to humans during the Paleolithic era, before the agricultural revolution approximately 10,000 years ago. It emphasizes lean meats, fish, fruits, vegetables, nuts, and seeds — foods that could be obtained by hunting and gathering.
How It Works
Choose meat, fish, eggs, vegetables, fruit, nuts, and seeds while avoiding grains, legumes, and most dairy. The historical premise is debated; the practical effect is a more restrictive whole-food pattern.
Potential upsides
- Encourages minimally processed foods
- Can include plenty of vegetables and fruit
- May support short-term changes in some metabolic markers
- Provides a clear food framework
+ Common foods
- •Grass-fed meats
- •Wild-caught fish and seafood
- •Eggs
- •Vegetables (all types)
- •Fruits (all types)
- •Nuts and seeds (except peanuts)
- •Healthy oils (olive, coconut, avocado)
- •Herbs and spices
− Typically limited or excluded
- •Grains (wheat, oats, rice, corn)
- •Legumes (beans, lentils, peanuts, soy)
- •Dairy products
- •Refined sugar
- •Processed foods
- •Vegetable oils (canola, soybean)
- •Salt (excessive amounts)
Sample day
An illustration, not a personal meal plan.
EVIDENCE What the research says
Small studies suggest possible short-term improvements in some metabolic markers, but long-term evidence is limited. Excluding whole grains, legumes, and dairy is not necessary for most people and can make nutrient adequacy harder without careful planning.
Read the evidence