Paleo
Based on foods presumed to have been available to Paleolithic humans. Eliminates processed foods, grains, legumes, and dairy in favor of whole, unprocessed foods.
Goal of the plan
Source best-for note: Weight loss, reducing inflammation, autoimmune conditions.
Who it is for
The source category is Whole Foods, with difficulty marked Moderate.
Example meals and foods
The source macro split is 30% protein, 35% carbohydrate, and 35% fat.
Meal timing: 3 meals per day, no strict timing.
- Grass-fed meats
- Wild fish
- Eggs
- Vegetables
- Fruits
- Nuts & seeds
- Sweet potatoes
- Avocados
- Olive oil
- Coconut oil
Foods to limit or adapt
- Grains
- Legumes
- Dairy
- Refined sugar
- Processed foods
- Vegetable oils
- Artificial sweeteners
- Salt (excess)
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionCan be expensive. Eliminates entire food groups which may lead to nutrient gaps if not planned. Restrictive for social eating.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
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