If you want a complete list of foods that you can eat and can’t eat on the Paleo Diet, refer to the list below. There are three categories. Green light foods are those that you can eat in an unlimited amount until you feel full or satisfied. Be aware that it generally takes 20 minutes after eating before your body will register that you have eaten and sends the signal to your brain that you are full. Yellow light foods are those that can be eaten in moderation. Red light foods should be avoided at all costs.
If you have more than 10 pounds to lose, I have added a column to the tables below labeled “Weight Loss Paleo.” For those individuals that need to lose more than 10 pounds, you should limit some of the types of food that are common on the Regular Paleo Diet. Once you reach your goal weight, you can eat all of the foods that are listed under the Regular Paleo Diet column.
Green Light Foods. Eat these foods in unlimited amounts until you feel full.
| Type | Regular Paleo | Weight Loss Paleo |
| Vegetables | Unlimited, especially green leafy vegetables | Unlimited, except for Sweet Potatoes,
Potatoes and Corn |
| Fruits | Limit to 2 to 3 servings per day. Focus on fruits containing the lowest amounts of fructose like raspberries, strawberries and blueberries. | Limit 1 to 2 servings of berries per day. Eliminate all other fruits until goal weight is reached. |
| Meat | Unlimited. Organic and grass fed/pasture raised is best. Don’t eat processed meats or meats containing nitrites. | Same as Regular Paleo. |
| Eggs | Unlimited. Focus on organic and grass fed/pasture raised. | Same as Regular Paleo. |
| Fish & Shell Fish | Unlimited. Best choices are those that contain low levels of toxins and high levels of omega 3 fatty acids. | Same as Regular Paleo. |
| Nuts & Seeds | Unlimited. Avoid peanuts (these are not nuts but are legumes). | Limit to 1 to 2 ounces per day. |
| Fats | Unlimited if one of the following:
butter tallow lard coconut oil/milk olive oil walnut oil avocado oil macadamia oil hazelnut oil |
Same as Regular Paleo. |
| Beverages | Unlimited if one of the following:
Water Sparkling/Mineral Water Tea Coffee |
Same as Regular Paleo. |
Yellow Light Foods. Eat these foods in moderate amounts.
| Type | Regular Paleo | Weight Loss Paleo |
| High Fat Dairy | Cream and Half and Half, Butter. Limit to 1 to 2 servings per day. | None. |
| Chocolate | Limit to 1 to 2 ounces per day. Dark chocolate is preferred. | None. |
| Dried Fruits | Limit to 1 to 2 servings per day. Focus on dried fruits that don’t contain any added sugar. | None. |
| Alcohol | 1 serving per day if you are male. 2 servings per day if you are a female. Liquor and dry red wine is best. Beers contain high amounts of carbohydrate. | Same as Regular Paleo. |
| “Natural” Sweeteners | 1 to 2 servings per week. Focus on raw honey, stevia or natural | None |
Red Light Foods. Avoid these foods at all cost.
| Type | Regular Paleo | Weight Loss Paleo |
| Sugar or Refined Carbohydrates | Table sugar (white or brown), refined maple syrup or honey, Cookies, Crackers, Cakes, and anything that comes from a box. | Same as Regular Paleo. |
| Dairy | Milk, yogurt, ice cream or powedered milk. | Same as Regular Paleo. |
| Grains | Oatmeal, wheat, rice (brown or white), quinoa, buckwheat, rye, corn or barley. Also avoid anything made from flour of this type. | Same as Regular Paleo. |
| Beans & Legumes | Any type of bean, including pinto, black, red, soy, lentils, peas, peanuts, navy or black eyed peas. | Same as Regular Paleo. |
| Fats | Avoid all processed oils and vegetable oils. | Same as Regular Paleo. |
| Beverages | Anything with added sugar, including sodas, fruit drinks and other sugary beverages. Also avoid fruit juices. | Same as Regular Paleo. |
| Artificial Sweeteners | Acesulfame potassium (Sunett, Sweet One), Aspartame (Equal, NutraSweet), Neotame, Saccharin (SugarTwin, Sweet’N Low), Sucralose (Splenda)
|
Same as Regular Paleo. |
| Added Salt | Watch your salt intake from outside sources. | Same as Regular Paleo. |