What Would John Mack Eat?

Paleo / Primal / Bacon / CleanEats Lifestyle

Paleo Basics



If you are interested in following a Paleo lifestyle, this is what your new food pyramid will look like thanks to healthycrush.com.  Here is a basic outline of acceptable Paleo foods.



  • Eggs
  • Bacon
  • Beef
  • Chicken
  • Turkey
  • Organic Sausage
  • Bison
  • Lamb
  • Fish
  • Shellfish
  • Pork


  • Onions
  • Shallots
  • Spinach
  • Acorn Squash
  • Arugula
  • Asparagus
  • Artichokes
  • Carrots
  • Kale
  • Bok Choy
  • Broccoli
  • Mushrooms
  • Scallions
  • Garlic
  • Sweet Potatoes
  • Butternut Squash
  • Spaghetti Squash
  • Pumpkin
  • Mixed Greens
  • Beets
  • Celery
  • Zucchini/Summer Squash
  • Cabbage
  • Peppers
  • Lettuce—all types
  • Cauliflower
  • Parsnips
  • Cucumbers
  • Eggplant
  • Radishes


  • Lemons
  • Oranges
  • Avocado
  • Blueberries
  • Blackberries
  • Strawberries
  • Raspberries
  • Tomatoes
  • Frozen Fruit – make sure it has no added sugar
  • Apples
  • Apricots
  • Grapefruit
  • Figs
  • Plums
  • Kiwi
  • Peaches
  • Grapes
  • Limes
  • Bananas
  • Mango
  • Pineapple
  • Pears
  • Cherries
  • Melons
  • Nectarines


  • Walnuts
  • Almonds
  • Cashews
  • Macadamia Nuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Sunflower Seeds
  • Sesame Seeds


  • Coconut milk
  • Olive oil
  • Coconut Oil
  • Ghee
  • Bacon Fat

20 comments on “Paleo Basics

  1. Elise Waxler
    July 25, 2013

    What about watermelon?

    • WWJME
      July 25, 2013

      I eat watermelon very sparingly, it has a lot of natural sugars, I am still trying to lose weight so I limit my fruit intake

  2. Chris Lee
    July 25, 2013

    Hi John. Really inspired by reading about you and your diet/fitness. I am only looking to lose about 20 lbs, but want to do it by eating healthy/exercising not by some fad diet. Learned a lot about nutrition having done P90X before, along with diet. Looking to try Paleo now to “switch things up” and get refocused. Can you recommend a book or website that will give me the basics to do this right?


    • WWJME
      July 25, 2013

      Marksdailyapple.com which corresponds with his book The Primal Blueprint, and whole9life.com which corresponds with the book It Starts With Food – thank you!

  3. Valerie
    July 25, 2013

    Is this diet safe for a insulin diabetic? Thanks!

    • WWJME
      July 25, 2013

      Im not a doctor or dietician so I would consult with one who is familiar with the Paleo diet or do some more research on the internet

    • WWJME
      July 29, 2013

      http://www.diabetes-warrior.net is a great resource for information

  4. Kristy
    July 25, 2013

    Hi John, I just read your Huffpost article and I was really inspired. I’m going to be 30 in a few months and I’m really looking to get healthy. I tried the Weight Watchers and then I also tried the Dukan diet, I lost about 20 lbs. total, and the Dukan does work, but it’s very hard to stick to because you’re very limited in what you can eat. I’m looking to lose about 50-70 lbs and looking for a good exercise plan to correspond with the diet. Do you have any recommendations for something I can do at home? I hate going to the gym and I also feel like when I have to leave the house to exercise it’s just an excuse waiting to happen. Thanks so much! P.S. I love Newport, I’ve been going there since I was a little girl, great memories!

  5. Kathy Greives
    July 25, 2013

    Hi John, I read your article in the HP and I am inspired by your story. I have battled a weight problem for 3 decades now and I am at a breaking point. After 30 years of smoking (I quit) it has been 6 months now and I know I will never go back. I did use Chantix (for only 3 weeks) & since I have just fought the urges. I only wish I could do the same with food. I am a diabetic, I need to loose 80 to 100lbs. I cannot seem to lay off the sweets, not even for one day! I feel like this program would be easy for me to follow, so I am going to give it a try.. Any suggestions on the sweet attacks would be welcomed 🙂

    • WWJME
      July 26, 2013

      When you crave something sweet have some water with a lemon in it or have a serving of fruit.

  6. lisa w
    July 26, 2013

    Hi John. I’m also coming to your site from the HuffPost article. You are a true inspiration. I was diagnosed 8 years ago with Type II diabetes and went on all the usual medications for it but it just got worse and worse. I gained weight and my blood sugars just kept getting higher and higher. Last year I went to an urgent care clinic for an infection and the doctor said that my blood sugars were so high that they didn’t want to let me leave without giving me some insulin. I was scared to death! So I started seeing a new doctor who suggested that I try to cut out all grains, potatoes and sugar. She didn’t say anything about the “paleo diet,” but I figured it out on my own. I have been “attempting” the paleo diet for the last 7 months or so (I say “attempting” because I’m afraid I haven’t been 100%) and I’ve lost 18 pounds and several sizes. My blood sugars are coming down quickly and my A1-C is near my goal. I feel fantastic and I truly believe that this way of eating (I hate calling it a diet) is going to lengthen my lifespan. I love the foods that you blog about and I especially LOVE that you love bacon as much as I do. You compared it to candy…I think it’s crack!

  7. Beth Elahmar
    July 26, 2013

    Hi John, as I’m sure you’ve heard before, I like others are inspired by your story after reading the article on HP. I am turning 47 next month and am going to go to Europe after Christmas for a long awaited mother/son trip. I’d like to lose 40+lbs by then and have decided to give Paleo a try. My biggest problem is portion control. My eyes always seem to think I can inhale a lot more than I can and I end up feeling sick afterwards. The ever famous “I should have known better” blues rear their ugly heads shortly thereafter. Any suggestions?

    • WWJME
      July 26, 2013

      Follow the lifestyle as strict as you can and you wont even want to eat all of the food on your plate. Your appetite will end up shrinking. Thats what happened to me anyways. Eat slow and eat just to the point of being full.

  8. John
    July 26, 2013

    Hey John:

    Just read the article and I’ve been surfing on your site ever since. Looking to drop 20lbs or so and tried earlier this year to go three months vegitarian, and I gained and was miserable. Love eggs and meat and veggies, but sucker for chips salsa and fries, etc. Also Pale Ale.

    Want to lower my BP as well, and hoping the Paleo suggestions might kick start things. Great Blog, BTW. And Best.


    • WWJME
      July 29, 2013

      JB, thanks for the comments, if you have any questions, feel free to email me @johnmackbrown@gmail.com

  9. Sara
    August 6, 2013

    Hi John! I’m not really an internet fanatic and have never really been one to read blogs and whatnot, but I’m from RI and a few people I know recommended I check out your blog. I am 32 and have lost 100 pounds in the past year and a half. I followed the simple equation of eat less, exercise more. That simplicity got me relatively far, but has ceased to propel me further as of late. I’m clearly at a plateau.

    I exercise like a nut. I do marathons, mud runs, work out with a trainer 2-3 times per week, etc. There’s not much more I could do exercise wise. I guess I’m just looking for a new way of eating that’s different than what I’ve been doing. I only have about 40 pounds to loose to reach my all time goal, which is likely less than I weighed in 5th grade. I’d been overweight since childhood, and at a recent point got sick of being referred to as the girl with the pretty face. While I’m proud of what I’ve accomplished, I can’t feel at ease until I’ve reached my ultimate goal.

    So…. after all that hot air… I guess some advice on how to kick off this change would be helpful. Any tips you have as far pushing through the beginning stages of giving up sugar and complex carbs completely would be helpful. Also, I just moved to RI, so any great places you know to go for a nice run would be appreciated!

    Thanks for your help…. and congratulations on your accomplishments and determination. 🙂

  10. Nummy For My TummyJess
    January 6, 2014

    I love this post! Just G+ it.

    • WWJME
      January 6, 2014

      Thanks I am a big supporter of your blog as well!

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