Paleo Foods to Keep in Your Kitchen

If you're trying to figure out what Paleo diet foods are and what they aren't, use this Paleo diet food list we put together to help. There are some gray areas (we're talking about you, agave!), but this list will give you a good foundation to creating your Paleo pantry.

Fats and Oils in the Paleo Diet

To follow the Paleo diet, you'll need to have these cooking essentials on hand:

• Olive oil (extra virgin and extra-light)

• Coconut oil

• Avocado oil

• Walnut oil

• Toasted sesame oil

• Flaxseed oil

With these exceptions, most vegetable oils aren't considered Paleo. Other oils, like canola oil and peanut oil, are made from foods that are much lower in fat than foods like coconuts and avocados. Because of this, they require much more intense processing to produce. Additionally, the fats and oils included on our list have a better ratio of fatty acids for the Paleo diet, specifically omega-3 and omega-6 fatty acids. Omega-6 acids are common in a lot of foods, while omega-3 acids can be harder to include in your diet. Omega-6 acids aren't necessarily bad, but having too much of them and not enough omega-3 acids in your diet can be a problem. Omega-6 acids are common in fast foods, baked items, dairy, eggs, chicken, beef, and pork, while omega-3 acids are common in Paleo foods like fish, olive oil, and walnuts.

Fruit in the Paleo Diet

Stock up on fresh and dried fruit—most are included on the safe list of Paleo diet foods. If you're buying dried fruits, choose no-sugar-added, unsulfured varieties. Also, stick to only fruit-juice-sweetened dried cranberries and tart cherries, unless you're buying them fresh, of course. Some Paleo diets encourage consuming fruits with higher sugar—such as figs, mangoes, pineapple, and cherries—in moderation due to possible blood sugar spikes.

Vegetables, Herbs, and Spices in the Paleo Diet

No surprise here: Vegetables and herbs are foods you can eat on the Paleo Diet. All fresh vegetables are OK except these:

• Corn (considered a grain, which is off-limits)

• Peas (including sugar snap peas and snow peas, because they are considered legumes, which are also not allowed on a Paleo diet foods list)

Potatoes, squashes, and beets that are starchier than other vegetables should be consumed in moderation. Otherwise, you're free to load up your plate with whatever fresh veggies you choose.

Spices and dried herbs on the safe list of Paleo diet foods:

• Black pepper, ground, or whole peppercorns

• All dried herbs

• Spice blends with no preservatives or additives

• Naturally sourced salt, such as sea salt or Himalayan salt

Meat and Eggs in the Paleo Diet

Meat is at the top of many Paleo diet food lists. Paleo loves protein! Here are the protein-packed foods you can eat on the Paleo Diet:

• Beef, all cuts (grass fed is preferred, but not required)

• Bison, all cuts

• Pork, all cuts

• Poultry (chicken and turkey), all parts

• Eggs (free-range are preferred but not required)

Seafood in the Paleo Diet

Paleo foods you can eat in the seafood category are virtually limitless. Salmon, shrimp, haddock, clams, mussels, grouper, catfish, etc. They're all fair game.

Because the Paleo preference is for wild-caught fish versus farmed, tilapia falls into a gray area that some Paleo pros say is good and some say bad. Tilapia is almost exclusively farmed and is low in omega-3 fatty acids, which is why it's excluded from a lot of Paleo food lists. However, it does contain plenty of lean protein, B vitamins, and potassium. We'll leave it to you.

Condiments in the Paleo Diet

Don't forget condiments! Keep classic condiments like these (as long as they're preservative-free with no added sugar) in your Paleo pantry:

• Ketchup, naturally sweetened and preservative-free

• Mustard (Dijon-style, yellow, coarse-ground, and whole grain), no sugar added and preservative-free

• Paleo-compliant mayonnaise

  • Try our Paleo Mayonnaise recipe

• Fish sauce, no-sugar-added

• Vinegars (all are fine except rice vinegar)

Natural Sweeteners in the Paleo Diet

You've already learned that sugar is a no-no for the Paleo Diet, so how can you enjoy sweet flavors? In addition to fruits, you can include natural sweeteners in your diet, but try to use them in moderation. These foods are OK foods for sweetening your recipes:

• Honey

• Pure maple syrup

• Agave, depending who you ask. Agave nectar does come from a plant and is low-glycemic (Paleo pros), but the agave nectar you find on grocery store shelves likely went through a good deal of processing and has high fructose content (Paleo cons). We'll let you decide if you want agave on your list of Paleo foods.

All artificial sweeteners are off-limits as they're man-made.

Dry Goods and Snacks for Your Paleo Pantry

If you're like us, snacks play a big role in your diet. Good news: In addition to fresh produce, there are many other options for snacking on a Paleo diet. Keep some of these Paleo-friendly snacks and canned goods on hand to help make your meals complete:

• Nuts and Seeds: All nuts and seeds, raw or roasted and with or without salt

• Tahini (sesame seed paste): Try dunking your veggies in it or spread it on a burger.

• Nut butters and milks that are sugar- and preservative-free

• Beverages: Coffee, black and herbal teas, mineral water, and soda water

• Canned and Jarred Foods:

  • Coconut milk

  • Vanilla extract

  • No-sugar-added tomato products (whole, crushed, sauce)

  • No-sugar-added chicken/beef/vegetable broth

  • Olives (black and green) and capers

• Dry Goods:

  • Nongrain flours (almond, flax, coconut)

  • Arrowroot powder (use this for thickening sauces and gravies)

  • No-sugar-added coconut (flaked and/or chips)

  • Vanilla beans

  • 100 percent cacao bars

  • 100 percent cocoa powder

  • Espresso powder

  • Dried mushrooms

  • Dried tomatoes