The paleo diet plan is an eating approach based on the foods our hunter-gatherer ancestors may have eaten, focusing on whole, unprocessed ingredients like lean meats, fish, fruits, vegetables, nuts, and seeds.

It eliminates grains, legumes, dairy, and processed foods, with the idea that our bodies function best on the foods we evolved to eat. But is cutting out entire food groups necessary – or even safe? Does it actually lead to better health?

After putting it to the test and reviewing the research, we’ve seen that the paleo diet has both benefits and risks or challenges. In this article, we’ll break down what is the paleo diet plan, why it's so popular, how it works, what to eat, what to avoid, and whether it’s the right fit. Plus, we’ve included a 7-day meal plan to make getting started simple.

What Is The Paleo Diet?

The paleo diet is based on eating whole, unprocessed foods that our prehistoric ancestors would have had access to. That means lean meats, fish, vegetables, fruits, nuts, and seeds—but no grains, legumes, dairy, or processed foods.

According to our research, the idea behind paleo is that our bodies haven't evolved to digest modern agricultural foods like grains and dairy properly.

Some experts believe that this “mismatch” between our genetics and our current diet contributes to obesity, diabetes, and heart disease. While the science isn’t entirely settled, many people have found success with this eating plan.

Why Is The Paleo Diet So Popular?

The paleo diet gained traction due to its focus on whole, nutrient-dense foods while eliminating processed ingredients. Unlike restrictive, calorie-counting diets, paleo encourages eating until you're satisfied.

According to our research, potential benefits associated with the paleo diet include:

• Weight loss (without needing to count calories)

• Better blood sugar control (helpful for those at risk for diabetes)

• Reduced inflammation (linked to lower risk of heart disease)

• More energy and fewer processed cravings

While it’s not a one-size-fits-all approach, many people find it easier to stick to than diets that rely on portion control or calorie counting.

How Does The Paleo Diet Work?

At its core, the paleo diet eliminates processed foods and focuses on natural, whole ingredients.

Here’s a simple breakdown of how it works:

1. Eat nutrient-dense, whole foods – Think lean proteins, healthy fats, and fiber-rich fruits and vegetables.

2. Avoid processed and refined foods – This includes grains, dairy, and anything high in added sugar.

3. Prioritize quality ingredients – Grass-fed meats, wild-caught fish, and organic produce are encouraged.

One important note: While the diet eliminates grains and dairy, it doesn’t necessarily mean those foods are “bad” for everyone. Many nutrition experts question whether completely cutting them out is necessary.

Each person’s needs are different. While the paleo diet might work best for you, you might also find something like the fruitarian diet plan or a metabolic diet plan better. 

Your Berry Street Registered Dietitian can best counsel you for finding the right nutrition plan for your goals and overall health. The paleo diet might not work for you, but there are customized options available. 

What Foods Can You Eat On The Paleo Diet?

After putting it to the test, we’ve found that paleo-friendly foods are all about keeping it simple and natural.

Approved foods include:

• Lean meats (grass-fed beef, chicken, turkey, pork)

• Fish and seafood (wild-caught salmon, tuna, shrimp)

• Eggs

• Fruits and vegetables

• Nuts and seeds

• Healthy oils (olive oil, coconut oil, avocado oil)

• Some versions of paleo allow tubers like sweet potatoes, and even limited dairy (like grass-fed butter).

What Foods Should You Avoid On The Paleo Diet?

The foods that aren't allowed on the paleo diet are those introduced with modern farming.

• Avoid these foods:

  • Grains (wheat, rice, oats, corn)

  • Legumes (beans, lentils, peanuts)

  • Dairy (milk, cheese, yogurt)

  • Refined sugar and artificial sweeteners

  • Processed foods (anything made in a factory)

If it comes in a package with a long ingredient list, it’s probably not paleo-approved.

Advantages And Disadvantages Of The Paleo Diet

Advantages

• Encourages whole, nutrient-dense foods

• May aid in weight loss and improve metabolism

• Eliminates processed, high-sugar foods

• Can reduce inflammation and promote heart health

Disadvantages

• Eliminates entire food groups (grains, legumes, dairy)

• May be expensive (grass-fed meats, organic produce)

• Hard to maintain long-term

• May lack certain nutrients (like calcium and fiber from grains)

• Not appropriate for all medical conditions or health goals 

From our experience, flexibility is key—some people follow a “modified paleo” approach that allows for occasional dairy or gluten-free grains.

Your Berry Street Registered Dietitian can help you understand if the palo diet is right for you. 

7-Day Paleo Diet Meal Plan

This 7-day meal plan is designed to make the paleo diet simple and enjoyable. Each day features balanced meals packed with protein, healthy fats, and fiber to keep you satisfied.

Looking for a personalized paleo meal plan tailored to your specific goals, dietary needs, and lifestyle? A Registered Health Dietitian at Berry Street can create a custom 7-day meal plan just for you, ensuring you get the right balance of nutrients while making the diet easy to follow. Reach out today to get started!

Day 1

Breakfast: Scrambled Eggs With Spinach And Avocado

A high-protein breakfast is a great way to start the day, and scrambled eggs provide just that. Cooked with a bit of olive oil or ghee, the eggs stay fluffy and rich in healthy fats.

Toss in a handful of fresh spinach for fiber and essential vitamins, letting it wilt slightly for a softer texture. Serve with sliced avocado on the side for an extra boost of heart-healthy fats and a creamy texture that balances the dish.

Snack: Mixed Nuts And Fresh Berries

A simple, grab-and-go snack that offers a mix of healthy fats, fiber, and natural sweetness, making it the perfect snack for a high-fiber meal plan.

Almonds, walnuts, and cashews provide crunch, while fresh berries add antioxidants and a burst of flavor. Keep portion sizes in check by pre-measuring a small handful to avoid over-snacking.

Lunch: Grilled Chicken Salad With Olive Oil Dressing

This light yet satisfying lunch includes grilled chicken breast, crisp greens, cherry tomatoes, cucumber, and shredded carrots. Drizzle with extra virgin olive oil and fresh lemon juice for a simple, flavorful dressing. For added texture and nutrients, sprinkle on some sunflower or pumpkin seeds.

Dinner: Baked Salmon With Roasted Vegetables

Wild-caught salmon is rich in omega-3 fatty acids, which support heart health. Season it with salt, pepper, and garlic, then bake until flaky. Pair with a mix of roasted vegetables like zucchini, bell peppers, and cauliflower, lightly tossed in olive oil and roasted until golden brown.

Day 2

Breakfast: Banana-Almond Smoothie With Coconut Milk

This creamy smoothie is packed with natural energy. Blend a ripe banana with unsweetened coconut milk, a spoonful of almond butter, and a sprinkle of cinnamon for warmth and depth of flavor. Add ice for a refreshing texture, or toss in some chia seeds for extra fiber.

Snack: Hard-Boiled Eggs And Carrot Sticks

Hard-boiled eggs are an easy, protein-packed snack that keeps you full. Pair them with crunchy carrot sticks for a dose of vitamins and natural sweetness. Sprinkle a little sea salt on the eggs for extra flavor.

Lunch: Leftover Salmon And Veggies

Leftovers make lunchtime easy. Reheat the baked salmon from the night before and enjoy it over a bed of greens or alongside roasted vegetables. A drizzle of olive oil and a squeeze of lemon can freshen up the flavors.

Dinner: Grass-Fed Beef Stir-Fry With Bell Peppers

This quick and flavorful stir-fry features thinly sliced grass-fed beef, sautéed with colorful bell peppers, garlic, and onion. Cook everything in coconut oil for a rich, slightly sweet flavor. Serve over a bed of cauliflower rice for a filling, grain-free alternative.