Paleo Weight Loss : The Ultimate Food List and Diet Plan

Many people find that they lose weight on the Paleo diet. Paleo weight loss varies from person to person, but most people have great success when using this lifestyle to lose weight. Paleo is defined as “older” or “ancient” the diet refers to eating similar to the way that our ancient ancestors would have ate.

Many people have had success following the Paleo lifestyle for weight loss. Those who do follow it strictly report loosing weight and feeling much healthier. Below is a list of foods that are acceptable for weight loss on the Paleo diet and those that should be avoided. This Paleo diet food list was designed to serve as a guide for those using the Paleo diet for weight loss.

In this article, we will cover

Paleo Diet Food List for Weight Loss Program

paleo diet food list

Foods to Eat

Meat

Because meat would have been the main source of protein for our ancient ancestors, all types of meat are allowed on the Paleo diet, with the exception of processed meats such as hotdogs, and lunch meat. Processed meats are not good for us, because they contain nitrates and added chemicals. When using Paleo for weight loss, it is important that you stick to whole, natural foods that are free of GMO’s. You can have as much lean protein as you want while following the Paleo diet. Meat provides essential protein, and helps to make you feel full. Meat is loaded with creatine which helps to promote faster muscle recovery it also aids in burning fat.

When choosing meats, you want to make sure that you are choosing free range organic meats that do not have added hormones and chemicals. Farmers markets are a great place to purchase meat. If you can hunt for your own game, that is even better. Game animals are not injected with commercial hormones, like we see happening on many American farms today.

meat
Meats Allowed :

  • Beef
  • Pork
  • Lamb
  • Duck
  • Chicken
  • Turkey
  • Venison
  • Fish
  • Eggs (A Great Paleo Fat Burning Food!)
  • Crab
  • Lobster
  • Crayfish
  • Scallops
  • Shrimp
  • Buffalo
  • Alligator
  • Oysters

Meats to Avoid :

  • Hotdogs
  • Bologna
  • Spam
  • Other Processed Lunch Meats

Vegetables

Vegetables are full of fiber, vitamins, and minerals. You can have as many veggies as you want on the Paleo diet foods list. Experts recommend filling your plate half full of veggies at each meal, this is essential when using the Paleo diet to lose weight. Choose organic vegetables that are free from fertilizers and pesticides, when you can. It is important to keep our bodies clean and free from harmful chemicals.

Include lots of green vegetables in your diet. Green vegetables are packed full of fiber, which is essential to digestion. Our ancestors would have eaten a lot of green vegetables, because they were abundant for foraging. Vegetables that are high is starch such as potatoes, should be eaten minimally; however you can still enjoy them from time to time.

vegetables
Vegetables to Eat Most Often :

  • Kale
  • Cabbage
  • Collards
  • Turnip greens
  • Swiss Chard
  • Spinach
  • Romaine Lettuce
  • Broccoli
Other Vegetables to Include in Your Diet :

  • Carrots
  • Chili Peppers (A Great Paleo fat Burning Food)
  • Corn
  • Asparagus
  • Avocado
  • Zucchini
  • Peppers
  • Cauliflower
  • Onions
Vegetables to Eat Occasionally :

  • Red Potatoes
  • Squash
  • Sweet Potatoes
  • Yams
  • Beets

Oils and Fats

We have been told time and time again that oils and fats make us gain weight, but this is not true. Fats and oils are an essential part of our nutrition. Our bodies use them to create energy and promote blood flow. In reality, oils and fats can be beneficial for weight loss. The following fats and oils are high in Omega 3 and should be used in cooking on the Paleo Diet :

  • Coconut Oil
  • Grass Fed Butter
  • Olive Oil
  • Nut Oils
  • Avocado Oil
  • Fish Oil (A Great Paleo Fat Burning Food)

Nuts and Seeds

Nuts and Seeds are a great source of vitamins, healthy fats and protein, but it is important to limit them when you are trying to loose weight. A small serving daily is great for our bodies and can aid in paleo weight loss, but we should definitely avoid eating the entire can.

almond

Some good nut choices include:

  • Sunflower Seeds
  • Almonds
  • Pecans
  • Walnuts
  • Pumpkin Seeds
  • Pine Nuts
  • Cashews

Fruits

Fruits taste great and they are a beneficial nutrient to our bodies. Limited amounts of fruit are allowed on the Paleo diet food list, because our ancestors would have had limited access to them. They are also high in sugar. It is important for those who are using the Paleo diet for weight loss, to only eat fruit in moderation. For those who are just following Paleo as a healthy way of eating, more fruit is allowed. Just remember when it comes to fruits moderation is key.

fruits

Paleo Approved Fruits :

  • Blackberries
  • Strawberries
  • Apples
  • Plums
  • Grapefruit (A Great Paleo Fat Burning Food)
  • Peaches
  • Mango
  • Papaya
  • Grapes
  • Blueberries
  • Watermelon
  • Pineapple
  • Lemon
  • Lime
  • Tangerine
  • Oranges

Beverages

Most of your beverage intake should be water. Water is essential on the Paleo diet, it can help our bodies to shed fat quickly. There are some other beverages that are allowed also. You want to avoid sugary soft drinks and juices. Stick with these beverages for best results :

  • Water
  • Green Tea (A Great Paleo Fat Burning Food)
  • Black Tea
  • Coffee
  • Lemon Water
  • Mint Water

Foods to Avoid when Following the Paleo Weight Loss Program

Dairy

Dairy is often times over processed and Paleo experts say that it should be avoided, with the exception of grass fed butter. If you are trying to lose weight on the Paleo diet, you should avoid dairy like the plague. It has been linked to many diseases including lactose intolerance. It also adds casein to your body, which is similar to glucose.

Avoid These Foods :

  • Butter
  • Milk (Including Whole Milk, Skim Milk, 1% and 2%)
  • Cottage Cheese
  • Pudding
  • Cream
  • Yogurt
  • Ice Cream
  • Cheese

Sugar and High Fructose Corn Syrup (HFCS)

No sugar or High Fructose Corn Syrup is allowed on the Paleo diet. Our bodies where not made to process the high amounts of sugar found in typical American diets. Sugar is linked to diabetes, heart disease and many other medical problems. Avoid sugar and HFCS at all costs when following the Paleo diet for weight loss.

Avoid These foods :

  • Soft Drinks
  • Beer
  • Alcohol
  • Juice
  • Cake
  • Cookies
  • Other Baked Goods
  • Candy

Legumes and Grains

All Grains and Legumes are to be avoided on the Paleo Diet. These foods are full of gluten and not good for our bodies. When following a Paleo lifestyle or using the Paleo diet to lose weight, they should be avoided.

Avoid These Foods :

bagles

  • Black Beans
  • Red Beans
  • Pinto Beans
  • Kidney Beans
  • Navy Beans
  • String Beans
  • Green Beans
  • Bread
  • English Muffins
  • Bagels
  • White Flour
  • Wheat flour
  • Peas
  • Soy Beans
  • All Soy Bean Products
  • Peanuts
  • Lintels
  • Chick Peas
  • Tofu
  • Miso
  • Lima Beans
  • Adzuki beans
  • White Beans
  • Oatmeal
  • Crackers
  • Chips
  • Pasta
  • Noodles

Artificial Sweeteners and Energy Drinks

No artificial sweeteners are to be used on the Paleo Diet food list. If desired a bit of local honey can be used to sweeten items when needed. Artificial Sweeteners are also found in many energy drinks and diet soda’s. These should be avoided at all costs.
red bull
Avoid the following :

  • Equal
  • Sweet N’ Low
  • Splenda
  • Mannitol
  • Lactitol
  • Isomalt
  • Glycyrrhizin
  • Aspartame
  • Nutrisweet
  • Acesulfame potassium
  • Diet Soda
  • Diet Juice
  • 5 Hour Energy
  • Kickstart
  • Red Bull
  • Monster
  • Other Energy Drinks

Paleo weight loss can be difficult at first, but once you start to do it, you will feel healthier. Your cravings for sugary artificial foods will cease and you will be on your way to a healthier lifestyle. You will also drop the pounds very rapidly.

Paleo Diet Plan for Paleo Weight Loss Program

Week 1

 BreakfastLunchDinnerSnack
MondayEgg White Omelet w/ SpinachChicken Lettuce Wraps & GrapesGrilled Chicken, Asparagus and Sweet Potatoes1 Serving of Sunflower Seeds
TuesdayVegetable QuicheGrilled Chicken SaladBaked Salmon, Sauteed Kale1 Apple
WednesdayScrambled Eggs and Turkey BaconHamburger Patty & Fresh VegetablesMeatballs & Zucchini PastaWatermelon
ThursdayBanana & One Hard Boiled eggLunch-meat Lettuce SandwichSteak & Sweet Potato Wedges1 Serving Walnuts
FridaySteak & EggsTurkey & Veggie Stir FrySauteed Chicken with Broccoli & CauliflowerMango & Papaya Smoothie
SaturdayHomemade Granola BarsChicken SoupGrilled Pork Chops, Homemade Apple Sauce & CabbagePlaeo Trail Mix
SundaySausage Patties, Eggs BenedictPork Chop & Sweet Potato HashPaleo Meatloaf, Riced Cauliflower & Collard GreensLemon Berry Smoothie

Week 2

 BreakfastLunchDinnerSnack
MondayOmelet with Sausage, Spinach & TomatoMarinated Zucchini PastaBaked Chicken Breast, Kale chips, Sweet PotatoesAssorted Nuts
TuesdayEggs BenedictTomato SoupGrilled Scallops, Corn, Turnip GreensStrawberry banana Smoothie
WednesdayBroccoli, Bacon & Egg BakeChicken Salad Lettuce WrapMahi Mahi, Riced Cauliflower & Romaine Salad1 Serving Pecans
ThursdayHard Boiled Egg, Sliced StrawberriesShrimp, Avocado & spinach Lettuce WrapSmoked Pork Roast & cabbageCantaloupe
FridayEggs & SalsaCoconut Chicken & Romaine SaladCrock-pot Beef Roast with Carrots and Sweet PotatoesWalnuts
SaturdayHam and Baked ApplesLettuce & Lunch meat SandwichGround Turkey Tacos with Romaine ShellsPlaeo Trail Mix
SundaySausage QuicheChicken Stir FryTurkey Burgers, Sweet Potato Fries & CollardsBlueberry, Smoothie

10 Paleo Recipe to Test at Weight Loss Program

While some may think that the Paleo diet sounds a little bland, there are many recipes that can be used on the diet, to create a diet that is rich in flavor and creative. Below are some fantastic recipes that can help with weight loss, but still taste great!

paleo recipes

1. Warm Broccoli and Carrot Slaw

Warm Broccoli and carrot slaw is a great recipe that is made up of broccoli, carrots, and garlic. Not only is this recipe delicious, the ingredients are proven Paleo fat burners. It really is very satisfying when you have a craving for your favorite Asian cuisine. You can find the recipe here.

2. Beet and Tomato Soup

This dish is beautiful and impressive. It makes a perfect lunch or can be paired with a nice chicken breast for dinner. Beets are a good source of fiber and they can help to lower blood pressure. Tomatoes can boost your metabolism and help you to loose weight. You can find the recipe for this hearty and delicious soup here.

3. Roasted Tomato Soup

If the recipe above turned you off because you don’t like beets, you may want to give this one a try. This lovely roasted tomato soup is fantastic for a cold winter day. Fresh garden vegetables give this fat burning Paleo soup all of the flavor that it needs. It contains delicious garlic, tomatoes, parsley, and onion. Get details here.

4. Delicious & Healthy Cauliflower Tabbouleh

This cauliflower tabbouleh will make you think that you are actually eating rice. It is super healthy and packed full of rich vitamins and minerals such as magnesium and vitamin C that will help you to loose weight on the paleo diet. You can find the recipe here.

5. Homemade Baked Cinnamon Apple Chips

If you have a bit of a sweet tooth you should defiantly try out these amazing homemade baked apple cinnamon chips. These make a great grab and go snack after a tough work out at the gym or on the way to the office. These are easy to make and are sure to help you stay on track. Click here for the recipe.

6. Broccoli Egg Bake

This recipe is great to make ahead of time and keep on hand for breakfast throughout the week. The protein in the eggs will help you to feel full throughout the morning and help to keep you on track. If losing weight is your goal then these will help to get you there. They are also very versatile. A verity of other vegetables and herbs can be added to the mix, to keep things interesting. Check out the recipe on this page.

7. Sweet and Salty Paleo Granola

Granola is a staple in many diets, however often times people who are trying to stick to the Paleo diet push it aside. This Paleo friendly granola can satisfy your cravings and help you burn fat. You can find the Homemade Paleo friendly Sweet and Salty Granola recipe here.

8. Meatball Sandwich on Zucchini Bread

If you thought that you would have to give up meatballs on the paleo diet, think again. This meatball sandwich has been made paleo friendly, using sliced zucchini in place of bread. This dish is fantastic for lunch or dinner and can really help to kick or paleo weight-loss into high gear. Find the recipe for this delicious sandwich here.

9. Paleo Pasta with Zucchini Noodles

Do you prefer your meatballs over pasta instead? Try making this simple zucchini pasta to pair with your meatballs. Cherry tomatoes, pesto, garlic and zucchini make up the delicious dish. It is paleo friendly and low in calories. You really can’t beat it. It is almost better than the real thing. The recipe for the Zucchini Noodle Pasta can be found on this site.

10. Easy Homemade Sweet Potato Chips

You don’t have to give up chips completely on the paleo diet for weight loss. These sweet potatoes chips are over the moon. They make a great snack at home or on the go. They use simple ingredients and sweet potatoes are a great aid in loosing weight and burning fat. This delicious recipe can be found here.

Changes Lifestyle When Follow Paleo Diet

Source: fitkim.com
Source: fitkim.com

If you really want to maximize your weight loss on the Paleo diet there are some lifestyle changes that you can make to help. Drinking water, exercising, avoiding alcohol and quitting smoking can all help to aid in weight loss.

  • Water: On the Paleo diet, water should be your key source of hydration. It is difficult to stop drinking sugary beverages all at once, but if you can manage to kick the soft drink habit and switch to water, you will notice that you fat loss will happen very quickly.
  • Exercising: Our bodies need to move. As cavemen our ancestors were out in the wild day in and day out collecting food, hunting and building shelters. In todays age we do a lot of sitting around, watching television and playing games. Even at work many of us are sitting at a computer for more that 8 hours a day.
    Exercise improves our cardiovascular system, keeps us healthy and makes us feel good. If you want to loose weight on the Paleo diet, exercise should play a key role in your daily activities. Even small things like taking the stairs instead of the elevator, or parking at the back of a parking lot will help you to burn fat on the paleo diet.
  • Avoid Alcohol: Alcohol is made up of mostly sugar and can dramatically slow weight loss. If you must have a drink once in a while, you should choose one that is not high in calories. Try a bit of vodka mixed with a little homemade strawberry lemonade. Of course if you are serious about Paleo weight loss, alcohol should be avoided at all costs.
  • Quit Smoking: Smoking is a habit that is hard to break, but if you quit smoking now, your body will thank you. Quitting smoking actually does aid in fat loss, because it will allow you to exercise more and work those cardiovascular muscles. Anytime we can increase our heart rate we burn calories. If you want to Paleo diet to aid in optimal fat loss, you should quit smoking as soon as possible.

Paleo Recipe Book

Paleo
There are many books written about the Paleo Diet for weight-loss. Here we will look at a few of them and highlight what we really liked about them. Both e-books and paper books can be an excellent resource when looking for information and recipes about the Paleo diet and lifestyle.

1000 Paleo Recies

This book is a great resource for Paleo recipes. It is packed full of recipes that can help you to lose weight and burn fat on the Paleo diet. It is great for beginers and those who have been on the Paleo diet for a long time, but just want to change it up a bit. You can find 1000 Paleo recipes on this site.

Paleo Recipe Book

This book is must read for anyone who is using the Paleo diet for weight loss. The book includes meal planning charts, paleo desserts, information about herbs and spices and a handy cheat sheet. It is great for those who want to make great tasting food, but still follow the Paleo lifestyle. The Paleo Recipe Book can be found here.

The Paleo Cookbook

This is a fantastic book for those on the go. So many people fail at the paleo diet, because the food is not easy to eat on the run. This book solves that problem. It provides recipies that are easy to make and eat on the go. If you want to get healthier and loose weight on the Paleo diet, then this book is for you. It is an e-book that can be downloaded to your computer, phone or tablet and can be found by following this link.

The Paleo Diet Revised

The Paleo Diet Revised is a best selling book about the weight and fat loss benefits of the Paleo diet. It really digs into the science of the Paleo diet and why it works. It talks about eating the right foods to burn fat, the proper about over exercise and overall nutrition.

It really is a great all in one book about how the Paleo diet can aid in losing weight and burning fat. You can find the e-book here.

Finally

Following the Paleo Diet is a great way to help you lose weight and burn fat; however there are other ways that Paleo can help you to live a better life.

  • Quickly shed pounds and feel better about your body
  • Get a Flat Stomach
  • Have Great Skin
  • Lower High Blood Pressure
  • Lower Cholesterol
  • Build the Immune System

We hope that our expert guide to Paleo is helpful to you in learning to follow the Paleo lifestyle and using the Paleo diet to loose weight. Please be sure to check out the many links and references that we have provided for you. Remember, sometimes it can be difficult to break old habits, but with just a few simple adjustments, you can be on your way to a healthier, thinner you!

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4 thoughts on “Paleo Weight Loss : The Ultimate Food List and Diet Plan

  1. Wow, this is a very informative article. I am bulky so wanting to lose my weight, so it’s perfect for me. Thank you so much also for sharing this article.

  2. This seems quite unbelievable while I saw the diet chart at first. Can I really lose my weight with eating so much food. Then think again whats the harm in trying it. I was just wow while I saw the difference in health at the end of the Paleo Diet program. I lose 5 kilo weight within a month. Thank you much. i m really grateful to you.

  3. It seems really helpful. I am overweight but having low blood pressure level maximum time. Can I follow the diet plan or my Mom who is really have blood pressure at peak maximum time?

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