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Paleo Basics & Beyond

Chapter 1

How to Eat Paleo

Adhering to Paleo Diet Basics is Tricky in Our Current Food System, But Here's Help

At the center of the paleo diet is the philosophy that eating minimally processed, whole foods is the key to good health.

Taking inspiration from our Paleolithic­ era, hunter­ gatherer ancestors, the modern paleo template centers around eating plenty of meat and vegetables while avoiding dairy, grains, refined sugar, alcohol, and more—processed foods that, as a result of organized agriculture, were introduced to human diets after the Paleolithic period. The chart below summarizes the essence of the paleo diet.


• Meat (pasture-raised/grass-fed/wild)

• Seafood (wild-caught/sustainable) 

• Eggs (from pasture-raised birds)

• Vegetables (organic)

• Fermented foods 

• Spices 

• Healthy Fats (like animal fats, olive oil, coconut oil, nut oils, avocados and avocado oil)


• Processed foods 

• Sugar, artificial or processed sweeteners (including agave and stevia) 

• Grains and cereals (like wheat, corn, rice, and oats)

• Legumes (including peanuts) 

• Highly processed fats and oils (like vegetable oil, canola oil, safflower oil, and corn oil) 

• Alcohol 

• Dairy 


• Fruit (organic) 

• Nuts (like cashews, almonds, walnuts, pecans, macadamia nuts, and pine nuts) 

• Seeds (like sesame seeds, poppy seeds, and sunflower seeds) 

• Starches (like arrowroot or tapioca, which come from nutrient-dense plants) 

• Natural sweeteners (like honey, coconut sugar, maple syrup, and maple sugar) 

Getting Started

Paleo Recipes You'll Crave Everyday

The paleo diet dictates that eating minimally processed, whole foods is the key to good health. We've developed kitchen-tested recipes to help you eat healthy—and delicious—meals every day.