Can You Do Paleo Without Eating Meat?

Eat a wide variety of plant-based foods on a vegetarian Paleo plan.


The Paleo diet is based on the way humans used to eat thousands of years ago. It is often referred to as the hunter-gatherer diet, with the idea being that everything you eat you should be able to source from the land or by hunting. While meat is a staple in Paleo meal plans, it is possible to follow the Paleo diet without eating it -- you just need to be more of a gatherer than a hunter.

Paleo Diet Basics

When on the Paleo diet, you can't eat any processed foods, so all grains, dairy, junk foods and TV dinners are off limits. Even some foods you might think would be allowed, such as peanuts, potatoes, chickpeas and quinoa are banned, as these either need to be prepared using methods not available to ancient humans or contain high levels of antinutrients -- compounds that affect how your body absorbs nutrients. Meat and fish are often the first items on a list of Paleo-approved foods, but you can also eat fruits, vegetables, nuts and seeds.

Non-Meat Paleo Foods

Not eating meat will restrict your choices on the Paleo diet, but that doesn't mean it's not doable, you just have to be a little creative. As nearly all vegetables are OK to eat, you can still eat an extensive range of fresh produce. Eat a wide variety non-starchy vegetables and low-sugar fruits every day -- broccoli, asparagus, kale, cabbage, peppers, carrots, onions, mushrooms, spinach, blueberries, blackberries and apples are all good choices -- but use your imagination and aim for as many different types as you can. Non-Paleo vegetarians often bulk up meals with whole grains and legumes, but you can use nuts and seeds to bulk up your calorie intake and make your meals more interesting instead.

Paleo Protein Sources

One of the main things you may struggle with is getting enough protein. To get around this, Matt Frazier of No Meat Athlete recommends making eggs a staple in your diet plan. Nuts and seeds provide moderate amounts of protein, though these do contain high amounts of fat, too, so you'll need to watch your intake if trying to maintain a healthy body weight.


A no-meat approach to Paleo is extremely difficult, but you can make small allowances to make the diet easier to follow, notes Frazier. Including hemp seed and grain-like seeds such as buckwheat and quinoa, as well as beans and legumes might not strictly be Paleo, but it will ensure you're getting enough protein. Nutritionist and Paleo-advocate Robb Wolf adds that for many people, following the Paleo diet 80 to 90 percent of the time and giving yourself 10 to 20 percent leeway is an acceptable option, so provided you stick to strict Paleo for the majority of the time, a few non-Paleo foods are OK. As a vegetarian, this could mean upping your protein intake with beans and legumes or plant-based protein supplements.

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