Best Foods for the Paleo Diet
Based on foods similar to what was eaten during the Paleolithic era. Macro ratio: 30% protein, 35% carbs, 35% fat. Here are the best foods for your paleo meal plan.
Recommended Foods
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g |
| Salmon | 208 kcal | 20g | 0g | 13g |
| Eggs | 155 kcal | 13g | 1.1g | 11g |
| Sweet Potato | 86 kcal | 1.6g | 20g | 0.1g |
| Avocado | 160 kcal | 2g | 9g | 15g |
| Almonds | 579 kcal | 21g | 22g | 50g |
Per standard serving (~100g)
#1. Chicken Breast
Chicken breast is the most popular lean protein source for fitness enthusiasts. Its high protein content and minimal fat make it ideal for any nutritional goal.
- High protein-to-calorie ratio
- Versatile in recipes
- Low fat content
Prep: Grill, bake at 375°F for 25 minutes, or pan-sear for 6-7 minutes per side. Season with salt, pepper, and garlic.
#2. Salmon
Salmon is a nutritional powerhouse packed with omega-3 fatty acids and high-quality protein. Its healthy fat content supports heart health, brain function, and muscle recovery.
- Rich in omega-3 fatty acids
- High-quality complete protein
- Supports heart health
Prep: Bake at 400°F for 12-15 minutes, grill for 4-5 minutes per side, or pan-sear skin-side down for 4 minutes then flip.
#3. Eggs
Eggs are nature's perfect protein package, providing complete amino acids, healthy fats, and essential vitamins at an affordable price point.
- Complete protein with all essential amino acids
- Rich in choline for brain health
- Contains healthy fats
Prep: Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes.
#4. Sweet Potato
Sweet potatoes are a nutrient-dense complex carbohydrate loaded with vitamins and minerals. Their natural sweetness and versatility make them a staple in fitness nutrition.
- Rich in beta-carotene and vitamin A
- Complex carb for sustained energy
- Good fiber source
Prep: Bake whole at 400°F for 45-60 minutes, cube and roast for 25 minutes, or microwave for 5-8 minutes.
#5. Avocado
Avocados are a nutrient-dense source of healthy monounsaturated fats and fiber. They support heart health, nutrient absorption, and provide lasting satiety.
- Rich in heart-healthy monounsaturated fats
- High fiber content
- Contains potassium
Prep: Slice for toast, mash for guacamole, dice for salads, or blend into smoothies for creaminess.
#6. Almonds
Almonds are a nutrient-dense nut providing healthy fats, protein, and essential minerals. They're one of the best snacking options for fitness-minded individuals.
- High in vitamin E
- Good plant protein
- Heart-healthy fats
Prep: Eat raw, toast in oven at 350°F for 10 minutes, make almond butter, or add to oatmeal and salads.
Foods to Avoid
- Oats - 389 kcal, 16.9g P, 66g C, 6.9g F. Not part of the ancestral diet.
- Brown Rice - 112 kcal, 2.6g P, 23g C, 0.9g F. Not part of the ancestral diet.
- White Rice - 130 kcal, 2.7g P, 28g C, 0.3g F. Not part of the ancestral diet.
- Lentils - 116 kcal, 9g P, 20g C, 0.4g F. Not part of the ancestral diet.
- Peanut Butter - 588 kcal, 25g P, 20g C, 50g F. Not part of the ancestral diet.
Frequently Asked Questions
What are the best foods for Paleo?
Chicken Breast, Salmon, Eggs, Sweet Potato. The Paleo diet follows 30% protein, 35% carbs, 35% fat.
What should I avoid on Paleo?
Limit or avoid oats, brown rice, white rice, lentils, peanut butter.
Can I track Paleo with Fitnit?
Yes! Fitnit's AI scanner analyzes food photos for macros, making it easy to stay within 30% protein, 35% carbs, 35% fat.
Is Paleo good for fitness?
Paleo can be effective for weight loss and inflammation. Based on foods similar to what was eaten during the Paleolithic era. Pair with exercise for best results.
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