These are the general guideline for following the Paleo lifestyle. There will be some things that are in the grey area since followers of Paleo will have some debate on. It all depends on you and what your goals are. Just know that buying organic, wild, or grass-fed is ideal but if you cannot due to budgeting or availability, etc. then it’s OK. Live the lifestyle first before you try to perfect everything is the advice I give to myself every day.
General Guideline Table
| Yes | No | In Moderation |
| – Meat – Seafood – Eggs – Vegetables – Fermented foods – Spices – Healthy fats | – Processed foods – Sugar & Artificial Sweeteners – Grains and Cereals – Legumes (incl. peanuts) – Highly processed fats and oils – Alcohol – Dairy | – Fruits – Nuts – Seeds – Natural Sweeteners – Starches |
Paleo Pantry
It’s always a good idea to keep your pantry stocked with the basics. This saves you time and prevents swaying off your healthy lifestyle track. Non-perishable items usually last for weeks or months if stored in a dark cool place.
| Healthy Oils | Description |
| Olive Oil | It can be used in daily cooking. Virgin or Extra Virgin, it’s based on your taste. Not good with high heat. Must be an unrefined virgin. |
| Coconut Oil | Great for high heat cooking, and smells great! |
| Nut Oils | Walnut or Macadamia. It is used for garnishing or drizzling on pre-cooked food or salads. Avoid heating and should be refrigerated and kept for no more than 6 weeks. |
| Sesame Oil | Not to be used daily, good for quick high heat, and adds a certain smell and flavoring to a dish. |
| Avocado Oil | I buy these as a spray to coat pans, baking dishes, or as quick garnish on cooked food or salads. |
| Palm Oil | It can change the taste of dishes, people might not like this. Very healthy and can last a long time in the pantry. |
| Ghee | Pure butterfat, relieved from all lactose and dairy fat. It can last for months outside the refrigerator. I like to keep mine refrigerated to save counter space. |
| Bacon Fat | Do not discard bacon fat after you cook bacon. Save the fat in an airtight container and keep it in the refrigerator. It can be used for daily cooking. |
| Flours |
| Coconut Flour |
| Almond Flour * (Blanche – skin removed) |
| Almond Meal * (Unblanched) |
| Arrowroot Starch |
| Tapioca Starch |
| Baking Soda |
| Cream of Tar |
| Psyllium Husk Powder * to hold paleo bread structure together |
| Natural Sweeteners |
| Raw Honey |
| Coconut Sugar |
| Pure Maple Syrup |
| Maple Sugar |
| Unsweetened Dried Fruits |
| Nuts & Seeds |
| Almonds |
| Macadamia nuts |
| Hazelnuts |
| Pecans |
| Brazil nuts, pine nuts |
| Pistachios |
| Walnuts |
| Pumpkin Seeds |
| Sunflower Seeds |
| Watermelon Seeds |
| Miscellaneous |
| Kosher Salt |
| Vinegar |
| Coconut Aminos |
| Fish Sauce |
| Dried Mushrooms |
| Anchovies |
| Thai Red Curry Paste |
| Tomato Sauce |
| Mustard |
| Nut Milk Yogurt |
| Coconut Milk & Coconut Cream – Canned |
| Salt & Pepper |
*Spices – its better to ground whole spices, or else replace grounded spices every 6 months to maintain freshness and potency
*Sea Vegetables – seaweeds or from the sea that has been dried and stored. They are superfoods that are often overlooked.
General Substitute Solutions
| General Products | Substitute |
| Vegetable Oil | Use Olive Oil |
| Canola Oil | Use Coconut Oil |
| Butter | Ghee |
| Milk, Cream, or Yogurt | Whipped cashews, coconut or almond yogurt |
| All-Purpose Flour | Nut flours |
| Use Nut flours | Arrowroot or Tapioca flour |
| Sugar | Raw Honey, Maple Syrup, Coconut Sugar, Maple Sugar, or Dried/Fresh fruits |
| Rice or Potatoes | Use Cauliflower Rice or Celery Root |
| Soy Sauce | Coconut Aminos or Fish Sauce |