A Sample Paleo Diet Menu – What to eat on the paleo diet?

A picture of Paleo Diet Menu

I’m guessing you have heard of the paleo diet at some point, since it has become immensely popular all around the world. In this article I am going to outline a sample paleo diet menu, something an average paleo dieter might eat in a day.

What is the paleo diet?

The paleo diet is also known as the paleolithic diet, caveman diet, primal diet, hunter-gatherer diet and stone-age diet.

It is based on the premise that human beings have been evolving for hundreds of thousands of years, while the modern diet has only been around for about 10.000 years, since the agricultural revolution.

Of course, the real transformation of the food supply has happened in the last 100 years, and consequently the population has become sicker and sicker.

It is a fact that many primitive tribes all around the world do not suffer from the diseases that are common in western countries today, including obesity, heart disease, diabetes, cancer, and many more.

What to eat on the paleo diet?

Proponents of the paleo diet recommend eating the same foods our paleolithic ancestors were likely to eat, which includes meat, fish, eggs, nuts, seeds, fruits and vegetables. If you’re very brave (I’m not), then possibly even insects and/or organ meats.

Foods not allowed include grains, dairy, legumes and pretty much anything that is processed and wasn’t available 10.000 years ago.

All sorts of sodas, both sweetened and artifically sweetened, as well as fruit juices and milk, should be avoided. Water is the way to go.

Doing the paleo diet does not mean you need to live in a cave and stop shaving. It is a way of eating, based around a specific philosophy.

Personally, I recommend a more balanced approach. I suggest people eat some high-fat dairy due to the Vitamin K2 content, and I think that some non-gluten grains and potatoes are fine for those who are not obese or diabetic. Otherwise my diet is almost completely paleo.

Paleo Diet Menu

Here I am going to describe a typical paleo diet menu. Something I am likely to eat in an average day.


  • 3-4 Omega-3 Enriched Eggs
  • A mix of frozen vegetables
  • 10-15g (a tablespoon) of coconut oil
  • Instructions: Melt frozen vegetables and coconut oil on a frying pan, add eggs and some spices and fry until ready.

Sometimes I won’t eat breakfast until after lunch time, and then not eat anything until dinner. This is a form of intermittent fasting.

If this is a workout day for me, I will add some white rice to the stir fry (safe starches – not really paleo though).

Lunch (leftovers from the night before):

  • 3 Chicken thighs
  • Mashed Sweet Potatoes
  • Some vegetables

Sometimes I’ll mix a banana with some coconut flakes and frozen blueberries for lunch. I like to throw an organic yogurt from a grass-fed cow into the mix (not quite paleo – but very close).


  • A handful of almonds
  • An orange


  • 3 Burgers without the bun
  • Salad
  • Butter
  • Fry the burger patties in butter, on a frying pan. Eat a salad with them. If you like, throw some extra virgin coconut oil on the salad. Personally I like to put some cheese on top of the burgers.


This was a sample paleo diet menu, but it is possible to eat an endless variety of meals on the paleo diet.

For those who are healthy, active and don’t need to lose weight, then a lot of paleo gurus recommend some safe starches like white rice, potatoes and sweet potatoes, as well as full-fat dairy.


  1. I absolutely love how I look when I eat paleo but I just can’t give up my starches from time to time. I use intermittent fasting a couple times per week so that I can enjoy my starches without the excess calories. But when I need to get real lean and look good for a vacation, summer, wedding, etc. it’s time to go almost 100% paleo for a week or two.

  2. What’s wrong with brown rice? Also, quinoa is a personal favorite. Just curioius if you include this as well?


  3. Hello John,
    I wouldn’t say there’s anything “wrong” with brown rice but they do contain quite a bit of phytic acid which can inhibit absorption of other nutrients. White rice are possibly a safer source of starch, although you’re probably fine eating either one.

    I think Quinoa is absolutely fine, personally I’ve never had any but I know of a lot of people who enjoy it.

  4. I am hoping to try out the paleo diet a bit more here in the next coming weeks. I do enjoy all those things, the hard part for me though is my family (wife and kids) love those things not allowed in the paleo diet. When I only go for the things in the paleo diet category it does make it hard on them.

    Thanks for the sample menus, sometimes that is what I need to get going!

  5. Good stuff, I like dairy, so good to see others are “bending the rules” a little too ;)

  6. Really? The Paleo Diet?
    See here: http://www.youtube.com/user/PrimitiveNutrition
    For about 12 hours of video explaining why this is a sham.

    • I don’t really feel like watching that for 12 hours. If you could give me the cliff notes then we can discuss it. But the paleo diet is in no way a sham, it has a scientific and evolutionary basis behind it and has transformed the health of thousands of people all around the world.

      • Katrina DeVine says:

        LOL 12 hours of Vegan bla bla bla – shoot me now! :0)

        thanks, Chris. I’m with you. bookmarked and will be checking in for info. love the egg article, and the rest! thanks, KD

  7. Howard Hughes says:

    Howard Hughes Today 10:07 AM

    The paleo diet? If you believe in evolution then you believe in the paleo diet . if you believe in creation then the paleo diet goes out the window! you cant believe in Both

    • Well, the paleo diet does have a lot of science to back it up. Controlled trials demonstrate that it has superior health benefits. Even if you don’t believe in evolution, you can still acknowledge that a diet whose food selection complies with those principles provide health benefits.

      Honestly I almost never use the word “paleo”, I would much rather prefer that a paleo-ish diet (in addition to the modern foods we know are effective) were the standard for healthy nutrition without having to slap some fancy name on it.

    • Katrina DeVine says:

      Hi Howard, you are WRONG.
      I do not believe in evolution as far as the big bang and how we got here, and so on. way too many problems with that theory. but, I can still EAT Paleo style, thank you.

  8. I really think this diet approach is the answer to obesity – the more I walk through supermarket and look t the sugar-filled processed garbage or the so-called health foods eaten by the truly idiotic vegans and other I realize that this method of eating is quite simply – if it occurs in nature, it’s on the diet. Else it’s not. And even there, need to be careful – the natural world does not provide you with an unlimited supply of avocados or blueberries or whatever – these were available at certain seasons only, in small amounts. The nonsense espoused by, for example vegans, is exposed because quite obviously during heavy winter if you were not meat eater you would die. So good job, people need to go back to their roots and understand both the physiology and the science.

  9. Yeah Pete9999!!!!!

  10. Think evolution is the way to go? Its not only what you’re eating. Its what’s eating you…Are you starving on the cellular and nutrition level while feasting on the calories and fat level?? This movie is a true wake-up call.

  11. christa says:

    thank you! i love this…i have been paleo for sometime with the exception of cheese and milk in coffee. I love your plan:)

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