To be successful on the paleo diet, you'll need to be prepared.
Starting a new diet? To set yourself up for success, you’ll likely need to do a pantry overhaul. Highly processed snack foods and sweets are out. But what should take their place if you’re going to give the paleo diet a go?
In short, on this diet, you’ll want to load up on whole foods, primarily meat, fruit, and veggies. Most of those will need to be stored in the fridge, but you can still fill your pantry. Here are seven must-have items paleo dieters should keep on hand.
Thrive Market Organic Beef Jerky
Snack options may seem more limited on a paleo diet — but you’re not entirely out of luck. Erin Palinski-Wade, RD, CDE, the New Jersey–based author of Belly Fat Diet for Dummies, recommends keeping beef jerky on hand for a paleo-friendly food to grab when you’re on the go. It offers iron and is a good source of protein, so it can help keep you satisfied in between meals, she says. This option from Thrive Market uses grass-fed, organic beef and no fillers.
Thrive Market Organic Beef Jerky, $17.99, ThriveMarket.com
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NOW Foods Organic Raw Walnuts
Some paleo followers put such an emphasis on meat and other animal proteins that they fail to add enough plant-based foods to their diets, which can lead to a lack of fiber, Palinski-Wade says. Enter walnuts, which are a good source of fiber and omega-3 fatty acids. “Beneficial to both heart and brain health, walnuts can be added to salads and in trail mixes,” Palinski-Wade says. They can even make an appearance in meat dishes. Palinski-Wade says chopped walnuts can add a crunchy coating to baked meats.
NOW Foods Organic Raw Walnuts, $7.63, Walmart.com
La Tourangelle Avocado Oil
No paleo pantry is complete without a jar of healthy plant-based oil. Two standouts are extra-virgin olive oil and avocado oil. “Extra-virgin olive oil provides a good source of heart-healthy monounsaturated fats and can be used in no- and low-heat dishes such as salads,” Palinski-Wade says. Avocado oil, on the other hand, is great when you’re cooking at higher temps, such as when you’re stir-frying or roasting. This versatile option from La Tourangelle features unrefined avocado oil in its bottles.
La Tourangelle Avocado Oil, $11.47, Amazon.com
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Go Raw Sprouted Organic Pumpkin Seeds
Sticking to a paleo diet means you may be at risk of low levels of magnesium, says Kelly Kennedy, RD, the staff dietitian at Everyday Health based in North Adams, Massachusetts. Pumpkin seeds can help counter that risk. Palinski-Wade says they’re a good source of magnesium and also contain healthy fats and protein. Try tossing a handful of these lightly salted seeds onto a salad or add them to a homemade paleo-friendly trail mix.
Go Raw Sprouted Organic Pumpkin Seeds, $15.99, ThriveMarket.com
King Arthur Almond Flour
That all-purpose flour you likely have stocked in your pantry? Not going to fly on the paleo diet. Instead, sub in almond flour. “Rich in fiber and healthy fats, you can use this flour to make paleo-friendly pancakes, muffins, and even desserts,” Palinski-Wade says.
King Arthur Almond Flour, $13.99, ThriveMarket.com
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Thrive Market Organic Dried Apple Rings
Saying goodbye to sugar means you’ll need to find another way to satisfy your sweet tooth. Palinski-Wade says dried fruit makes for a natural sweet treat that you can snack on solo or toss in salads or into trail mix for a filling snack. Just make sure you choose an option without any added sugars, like these Thrive Market Dried Apple Rings.
Thrive Market Organic Dried Apple Rings, $8.79, ThriveMarket.com
Viva Naturals Organic Chia Seeds
“Since dairy is off-limits on the paleo diet, followers can be at a greater risk of a calcium deficiency,” Palinski-Wade says. According to a small study published in the European Journal of Clinical Nutrition, only about half of paleo dieters take in the recommended amount of calcium. Luckily, there are some ways to meet your calcium goals while staying dairy-free. Palinski-Wade suggests keeping chia seeds stocked in your pantry. You can use them to make chia seed pudding or as an ingredient in homemade energy bars.
Viva Naturals Organic Chia Seeds, $10.48, Amazon.com