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THE ULTIMATE
PALEO DIET
GUIDE

This guide explores the low-carb diet—what it is, how it works, foods to eat and avoid, a sample meal plan, common mistakes, and key benefits and considerations.

WHAT IS A
PALEO DIET?

The Paleo Diet is based on foods presumed to have been eaten by early humans—primarily whole, unprocessed items like lean meats, fish, fruits, vegetables, nuts, and seeds. It avoids modern agricultural products like grains, dairy, legumes, and refined foods.

FOOD LISTS

WHAT TO EAT
  • Lean meats: grass-fed beef, lamb, pork, chicken
  • Fish & seafood: salmon, trout, shellfish
  • Eggs: preferably free-range or pastured
  • Vegetables: spinach, kale, peppers, carrots
  • Fruits: berries, apples, bananas, avocados
  • Nuts & seeds: almonds, walnuts, chia, flax
  • Fats: olive oil, coconut oil, avocado oil
WHAT TO AVOID
  • Grains: wheat, rice, oats, barley
  • Legumes: beans, lentils, soy, peanuts
  • Dairy products: milk, cheese, yogurt
  • Refined sugar: sweets, pastries, soft drinks
  • Processed & artificial foods

BENEFITS OF LOW CARB DIET

WEIGHT LOSS

Encourages weight loss via reduced processed food intake

BLOOD SUGAR REGULATION

Supports blood sugar control and reduced insulin spikes

REDUCED INFLAMMATION

Reduces inflammation with nutrient-dense foods

CARDIOVASCULAR BENEFITS

Improves heart health by cutting out refined carbs

SAMPLE 3 DAY MEAL PLAN

DAY 1

Breakfast: Scrambled eggs with veggies
Lunch: Chicken salad with olive oil
Dinner: Grilled salmon with broccoli

DAY 2

Breakfast: Fruit and mixed nuts
Lunch: Turkey lettuce wraps
Dinner: Stir-fried beef and veggies

DAY 3

Breakfast: Omelet with spinach
Lunch: Tuna salad
Dinner: Roast chicken with roasted carrots

BEGINNER PALEO RECIPES

COCONUT CHICKEN CURRY

Chicken, coconut milk, curry spices, bell peppers

Simmer and serve with cauliflower rice

AVOCADO TUNA BOATS

Tuna, olive oil, lemon juice, herbs, stuffed into avocado halves

PALEO BREAKFAST SKILLET

Eggs, spinach, mushrooms, onions, cooked in coconut oil

SHOPPING LIST ESSENTIALS

PROTEINS:
  • chicken
  • beef
  • salmon
  • eggs
VEG:
  • spinach
  • kale
  • sweet potatoes
FATS:
  • olive oil
  • coconut oil
  • nuts
FRUITS:
  • berries
  • apples
  • bananas
HERBS & SPICES:
  • garlic
  • turmeric
  • rosemary

POTENTIAL DRAWBACKS

  • May lack calcium and vitamin D due to no dairy
  • Restrictive, hard to follow long-term
  • Costly, especially with organic or grass-fed options

The Paleo Diet encourages clean, nutrient-rich eating. While not suitable for everyone, it can promote better health through mindful eating and a focus on whole foods. Always personalise to fit your lifestyle and needs.