Paleo Diet for Beginners: What The Paleo Diet Is + 21 Paleo Recipes To Get Started

Heather Strickland
February 4, 2025

Clean Eating, Clean eating Beakfast, Clean eating Dinner, Clean eating lunch, Health

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What is the Paleo Diet? What can you eat? Is it healthy? Can I lose weight? This guide provides the answers every beginner needs to know about the Paleo Diet, plus gives you 21 Paleo Diet recipes to help you get started.

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Before we begin, let me introduce myself. I’m Heather, and I’m so glad you’re here. I’m a holistic health coach and mom of three, but today, I’ll be your virtual healthy tour guide during this tour de Paleo diet. Ok, ready? Let’s start with the definitions.

The Paleo Diet is a healthy lifestyle that eliminates processed foods, sugars, grains, and dairy and replaces them with nutritious whole foods and lean protein.

Also known as the “caveman” diet, the Paleo lifestyle offers many benefits, including weight loss.

Paleo Diet 101

The basic idea behind the Paleo diet is easy to understand:

Eat foods that can be hunted or gathered like a caveman would have centuries ago, and avoid the others.

Lose weight, improve your metabolism, and decrease your risk for heart disease without counting calories, weighing in, or worrying about food portions.

Paleo Tips for Success

Follow the rules for the first 30 days to see results, Especially if you’re trying to lose weight. It may help temptation-wise to clear all non-Paleo foods from your home. Your local food pantry will gladly accept any unopened foods you clear out.

Go Low-Carb. The Paleo diet doesn’t restrict all carbohydrates, so if you want to lose a few pounds, fill your plate with more protein, healthy fats, and low-carb veggies.

Practice portion control. A common mistake people make on the Paleo diet is overdoing healthy fats, which can keep you from losing weight. Keep nuts and oils to a minimum. For example, a healthy portion/serving of nuts is 1 ounce-not one container.

Meal Plan & Prep. Meal planning is the best way to stick to any eating plan, and the Paleo diet is no different. Plan meals on Saturday or Sunday and batch-cook chicken and chop veggies for a few hours. Meal planning will help you lose weight and stick to your budget.

What You Eat On The Paleo Diet

Lean Meat

Steak

Ground Beef

Goat

Lamb

Venison

Wild Caught Fish & Seafood

Lobster

Salmon

Shrimp

Tuna

Poultry

Skinless Chicken

Turkey

Duck

Hen

Goose

Eggs (Free Range Preferred)

Fruit

Apples

Avocado

Bananas

Honeydew

Grapes

Grapefruit

Tangerines

Tomatoes

Pineapple

Lemons

Limes

Mangos

Oranges

Vegetables

Acorn Squash

Arugula

Asparagus

Beets

Bell Peppers

Butternut Squash

Brussels Sprouts

Kale

Mushrooms

Spinach

Squash

Onions

Zucchini

Nuts & Seeds

Almonds

Brazil Nuts

Pecans

Macadamias

Hazelnuts

Flax Seeds

Pumpkin Seeds

Sunflower Seeds

Healthy Fats

Olive Oil

Macadamia Oil

Coconut Oil

What Foods You Should Avoid On The Paleo Diet

Processed Foods & Sugar

NO Candy, Chips, Cookies, Ice Cream, Soda, Fruit Juice, Energy Drinks, Lunch Meat, Hot Dogs

No Cane Sugar, Cane Syrup, White Sugar, Brown Sugar, Agave, Brown Rice Syrup, Corn Syrup, Malt Syrup, Splenda, Truvia, Equal

Grains

NO Cereals, Corn, Wheat, Pasta, Oats, Barley, Rye, Corn, Quinoa, Polenta, Buckwheat

Legumes

NO Lentils, Black Beans, Pinto Beans, Kidney Beans, Fava Beans, Navy Beans, White Beans, Garbanzo Beans, Green Beans, String Beans, Peas, Tofu, Peanuts

Dairy

NO Milk, Cheese, Yogurt, Cottage Cheese, Sour Cream, Ice Cream, Buttermilk

10 Paleo Diet Shopping Tips

You’ll have to make some adjustments when shopping for food. Don’t stress! Here’s what you need to know when you’re at the grocery store trying to stock the shelves of your Paleo pantry.

1. Buy fresh, lean meats with no hormones or antibiotics.

2. Buy Grass-Fed and organic versions of foods like meat, poultry, and eggs. If these aren’t in your budget, grain-fed will work, too.

3. When shopping for fish, choose wild-caught fish over farmed

4. Opt for skinless and pasture-raised chicken and turkey

5. Pick fruit wisely. All fruit is allowed on the paleo diet, but it’s best to avoid fruits that tend to spike blood sugar if you’re trying to lose weight and/or control type 2 diabetes. Stick with blueberries, raspberries, and blackberries.

6. Stock up on nutrient-dense vegetables like kale and broccoli, but go easy on the potatoes-both Idaho and sweet variety should be consumed in moderation

7. Make friends with RAW nuts and seeds without a sweet maple syrup gloss. Add them to salads and muffins, or let them stand alone and eat as a snack.

*But remember, no peanuts. They’re technically a legume and not approved on the Paleo diet.

8. Speaking of legumes, say goodbye to lentils, peas, chickpeas, and beans. They’re also on the Paleo diet No List.

9. Cook with healthy oils that add the right kind of fat to your diet, like Olive, Avocado, and Coconut Oil-Stay away from vegetable, canola, and peanut oils

10. Watch what you drink! Fruit juices, sports drinks, and sodas full of unhealthy sugar are out. Drink water, tea, and black coffee instead.

What Is A Modified Paleo Diet?

The Paleo diet has been tweaked and adjusted throughout the years, confusing and sometimes causing drama in the Paleocommunity. (Yes, that’s what I said, and, look, people get super fired up about it, but I digress…)

Some Paleo diets include dairy, some grains, and beans, while others follow the strict rules of the original diet.

Confusing?

Um, yes, but here’s what you need to remember. Whether you choose a “strict” or “modified” Paleo diet, the best version is the one you can stick with. If you’ve been struggling with your weight and you’re ready for a change, then look at the Paleo diet as a lifestyle rather than a diet.

Ultimately, your health matters more than a list of rules.

Finding the right combination of foods for your body is more meaningful than being able to shout from the mountaintops that you’re 100% Paleo!

Paleo Diet Recipes

Okay, so adjusting to a new diet isn’t easy. The last thing you need to worry about is whether this last-minute dinner recipe I’m making is even Paleo.

You need a stack of paleo recipes you can depend on to make life easier.

So, I’ve collected the most delicious paleo diet recipes for breakfast, lunch, and dinner that are both easy and (most of them) fast!

These recipes are fabulous for beginners and Paleo pros looking for new meal plan ideas.

Paleo Diet Breakfasts

Avocado Baked Eggs

The healthiest and easiest way to start your day! You only need 3 ingredients and a few minutes to put this heart-healthy, protein packed breakfast together.

Pumpkin Bread

This Pumpkin Bread has a delicious, legit cake-y texture that only takes ten minutes to prep and is always a hit.

Super Simple Baked Eggs

Freezer and family friendly recipe that takes 20 minutes from start to finish:)

Turkey & Egg Breakfast Casserole

The perfect make-ahead style paleo recipe that’s always a hit.

Banana-Pumpkin Breakfast Smoothie Bowl (Paleo+AIP)

Delightful paleo breakfast bowl with pumpkin puree, bananas, and cinnamon.

Sweet Plantain Apple Bacon Breakfast Hash {Paleo+Whole 30]

Full of flavor and nutrition, this paleo diet recipe combines sweet pink lady apples and plantains with sugar-free bacon. Healthy, easy and delicious.

Blueberry Muffins

This easy blueberry muffins recipe with almond flour is healthy and makes a fabulous low carb breakfast on the go or snack that’s perfect for low carb, gluten-free, and paleo diets.

Vanilla Mug Cake

This healthy microwave vanilla cake in a mug is ready in less than 5 minutes using ingredients you probably have on hand.

Paleo Diet Lunch

Paleo Strawberry Avocado Salad

Strawberries, Avocado, and Pineapple come together in this easy lunch recipe that takes only 10 minutes to put together.

Easy Paleo – Keto Bread

Even if you don’t consider yourself a baking expert you can make this keto bread recipe – even if you don’t have a bread machine or a loaf tin! If I can bake this gluten-free, low carb, and homemade bread with almond flour, you can too.

No Mayo Avocado Tuna Melt

Allyson from Domestic Superhero brings you this protein-packed lunch with solid white albacore tuna and veggies that’s easy to make & take to work!

Paleo Chicken Cobb Salad with Buffalo Ranch

Chicken, hard-boiled eggs, bacon, avocado, tomatoes and fresh spinach topped with a one-of-a kind Buffalo Ranch makes this paleo recipe a unique change of pace.

Egg Salad Recipe

Looking for an easy, budget-friendly lunch? You can’t beat this super easy 4 ingredient Egg Salad recipe from Bravo For Paleo!

Quick & Easy Taco Salad

This recipe is ready in 15 minutes & makes a great gluten-free paleo dinner or lunch meal.

Paleo Chicken Fajita Bowl

Loaded with veggies & juicy chicken this recipe makes a well-rounded paleo diet meal.

Fiesta Chicken Salad (No Mayo/Dairy Free)

Not your typical salad! When guacamole meets chicken salad you get a flavor-filled lunch that you can serve in lettuce wraps or stand alone!

Paleo Diet Dinner

Paleo Skillet Beef Fajitas

Ready to eat in under 30 minutes, this recipe makes a fab family meal!

30 Minute Beef & Broccoli

Skip the sugar and the carbs the next time your cravings for Chinese stir fry kick in and make this crazy delicious and super simple Beef and Broccoli stir-fry dinner. Seriously, this dinner couldn’t be easier and is a way healthier alternative to takeout that’s low carb, gluten-free, paleo and Whole30 approved.

Chipotle Lime Chicken Stuffed Poblano Peppers

Spicy meets sweet in this paleo diet recipe that combines ground chipotle and lime juice with ground chicken and onions.

Crockpot “Crack” Chicken

This is my super-easy made for meal prep kind of chicken recipe that you can make dairy-free with a simple swap for the cream cheese. Bonus: You can bake this one in 30 minutes if you don’t have time for a slow cooker dinner.

Quick & Easy Cabbage Stir Fry

Perfect for a busy weeknight meal, this gluten-free paleo recipe is full of nutrients and it’s ready to eat in only 20 minutes!

Slow Cooker Balsamic Chicken

An easy, healthy chicken dinner with chicken, balsamic vinegar, garlic, broth, and a couple of spices via Word To Your Mother Blog

Baked Crispy Buffalo Chicken Tenders

Gluten-free, crispy chicken tenders that the family will appreciate! Especially since they are ready to serve in under 30 minutes.

Cilantro Lime Chicken with Avocado Salsa

Grilled cilantro lime chicken comes together in under 30 minutes! But the best part is the creamy, zesty avocado salsa!

Ok! I realize that was a lot of info, but in all fairness, we did have a lot of ground to cover.

I hope this Paleo diet for beginners helps you start that healthy lifestyle we both know you’ve been putting on the back burner. And if you have been putting yourself last…Stop It!

I started this blog to help women like you take control of your health, achieve your fitness goals, lose weight, and gain the confidence you need to go out and live life to the fullest. (Because that’s what losing 150 pounds did for me:)

I will help you eat clean, shed the shame with the pounds, and become the badass beauty you already are! When you are ready to make a change – let me know! Thanks for reading:)