PALEO DIET PLAN | 7 Days Paleo Meal Plan (PDF)

What is the Paleo Diet Plan?

The paleo diet plan is inspired by the presumed eating habits of hunter-gatherer ancestors, though their diets varied widely depending on geography and available resources.

Although it’s somewhat impossible to know precisely what our ancestors ate in different locations worldwide, researchers think their diets consisted mainly of whole foods.

This diet is based on the premise that hunter-gatherer ancestors consumed whole foods and led active lifestyles, which may have been associated with lower rates of certain diseases, even though they faced other health challenges.

This diet may lead to weight loss and health improvements, though these benefits are not unique to the Paleo approach and require careful nutritional planning.

This post explains how the paleo diet plan works and includes essential information, including a sample meal plan.

Paleo Diet Meal Plan

Imagine an eating habit that’s 100% enforced by nature! It was an eating habit that gave Paleolithic humans enough strength to go through the day to stay alive (no grub-hub back then).

Human diets have been shaped by available resources and geography, with modern genetic adaptations further influencing dietary needs.

Therefore, paleolithic humans ate and thrived on different diets dictated by where they lived and what was available then.

While Some had a low-carb diet high in animal foods, others ate a high-carb diet with many plants.

As such, there is no paleo meal written in stone, and the plan given in this article is more of a guideline.

You can experiment and adapt any of it to your taste. Here are the basics before you print the paleo diet plan or save it as a PDF:

Eat Eggs, meat, fish, vegetables, fruits, nuts, seeds, herbs, healthy fats and oils, and spices.

Avoid sugar, processed foods, soft drinks, and trans fats; limit grains, most dairy products, legumes, artificial sweeteners, margarine, and certain vegetable oils, though many of these foods can be part of a balanced diet.

Here is a list of printable Paleo diet meal plans

General

Days	Breakfast	Lunch	Snack	Dinner	Total Calories per day
Sunday	Avocado, banana and apple smoothie with almond milk Calories: 429	Veggie salad with tuna and hard boiled egg Calories: 456	Lara bar Calories: 200	Turkey and veggie skillet Calories: 417	1502
Monday	Veggie and egg scramble with avocado Colories: 190	Mixed salad leaves with left over turkey Calories: 186	Carrots stick with mustard or mayonnaise Calories: 188	Salmon and roasted veggies Calories: 340	904
Tuesday	Chopped bananas with blueberries and almond Calories: 227	Mixed salad leaves with leftover salmon Calories: 198	Banana with almond butter Calories: 190	Beef stew and greens salad Calories: 326	941
Wednesday	Broccoli fried in coconut with toasted almonds and a poached egg calories: 156	Salad with canned salmon, mustard and vinaigrette Calories: 163	Handful of nuts or trail mix Calories: 160	Chicken and veggies Calories: 200	679
Thursday	Eggs, bacon and veggie scramble Calories: 300	Butter nut squash, broccoli and tomato omelet with mixed salad Calories: 321	Lara bar Calories: 200	Instant pot meatballs and zoodles Calories: 325	1146
Friday	Veggie and egg scramble with avocado Calories: 309	Mixed vegetable and chicken soup Calories: 136	Half an avocado sprinkled with sea salt and balsamic vinegar Calories: 140	Brussel sprouts with bacon Calories: 101	686
Saturday	Spring onion, tomato and mushroom omelet Calories: 227	Mixed salad with tuna, boiled eggs and olive oil Calories: 320	Frozen berry with a drizzle of coconut milk Calories: 128	Buffalo Chicken with sweet potatoes Calories: 319	994

Low Carb

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	A glass of skim milk, 6 chopped strawberries 2 boiled eggs	1/2 of a grapefruit, a slice of whole grain bread, 1 teaspoon of peanut butter and coffee	5 strawberries 5 blueberries a slice of whole grain bread with fresh cheese	A portion of omelet baked with red peppers and onions, 1 toasted whole wheat bread and coffee.	Slices of a grapefruit a slice of whole grain bread 1 tsp of peanut butter coffee	A portion of blackberries 1/2 cup nonfat yogurt 1 tbsp. of nuts	3/4 cup of coconut milk 3 blueberries 1 slice of whole grain bread
Lunch	A portion of boiled chicken breast 1 medium-size tomato with olive oil and various legumes boiled	Grilled beef tomato salad green apple	1 serving of fish 5 cherry tomatoes 1/2 of an avocado tea	1 serving of grilled chicken breast, lettuce and tomato salad, kiwi, tea.	Grilled beef tomato salad green apple	1 serving of grilled chicken 1 serving salad of lettuce, tomato, and onion	1/2 serving of fish 4 cherry tomatoes half of an avocado tea
Dinner	Boiled chicken breast green salad	Half of a portion of tuna cress salad tea.	2 grilled meatballs green salad tea	Spinach salad with green peppers, cheese, and ham and any tea you like.	1/2 serving of tuna cress salad tea.	1/2 serving of tuna salad 1 slice of whole grain bread 1 orange	1 grilled meatball green salad tea
Total calories for the day	969	838	806	836	783	842	803

Bone Broth

Grains and grain-containing foods	Barley, bread, cereal, chips, cookies, cornstarch and other starches, crackers, granola, oats, pasta, quinoa, rice, rye, spelt, waffles, and wheat.
Corn-based products	Corn, popcorn, and products with corn oil.
Refined processed fats	Canola oil, corn oil, grapeseed oil, margarine, peanut oil, safflower oil, soybean oil, sunflower oil, vegetable oil, and foods containing these fats.
Artificial sweeteners	Acesulfame K, Splenda, stevia
Sugar in any way	Agave nectar, barley malt syrup, cane crystals, corn sweetener, dextrin, dextrose, disaccharide, fructose, xylose, sucrose, and ribose.

1000 Calorie

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of zucchini hash browns with 2 strips of bacon	1 serving of egg mushroom cups with 2 strips of bacon	1 serving of scrambled eggs with vegetables with 2 strips of bacon	1 serving of scrambled eggs with bacon and mushrooms	1 serving of ham, egg and spinach rollups	1 serving of southwest salsa eggs with 1 cups of blueberries	1 serving of baked eggs in ham with 2 strips of bacon
Snacks	1 banana	1 serving of mixed greens with lemon dressing	1 serving of spring radish salad with 2 cups of strawberries	1 serving of cool summer cucumber and tomato toss with 1 sliced bell pepper	2 servings of arugula salad	2 servings of arugula salad	1 serving of turkey lettuce rollups
Lunch	1 serving of arugula salad with almonds ( 1 oz)	2 servings of turkey lettuce rollups with 1 banana	1 serving of quick buffalo chicken salad	1 serving of turkey lettuce rollups with almonds ( 1 oz)	1 serving of cucumber tomato salad with tuna	2 servings of spring radish salad with almonds ( 1 oz)	1 serving of endive salad
Snacks	1 serving of tuna avocado salad	1 serving of Brussels sprouts slaw	1 banana	1 banana	1 serving of honey grapefruit with banana	2 servings of turkey lettuce rollups	2 servings of arugula salad
Dinner	2 servings of chicken kebabs with 2 servings of pan-roasted asparagus	1 serving of easy grilled chicken with 1 serving of pan-fried broccoli	1 serving of summer shrimp with 1 serving of garlic kale	1 serving of grilled Cod with 1 serving of boiled kale	1 serving of curry chicken salad with 6 spears of roasted asparagus	1 serving of sautéed Brussels sprouts with orange and walnuts with 2 hard-boiled eggs	1 serving of mushroom egg white omelette with 2 serving of pan-fried fennel
Total calories	991	995	997	1001	990	997	993

1100 Calorie

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	2 servings of Egg white spinach omelette with 1 cup of strawberries	1 serving of ham and egg mushroom cups with 1 serving of Cinnamon apple bites	1 serving of spinach scrambled eggs with 1 orange	1 serving of scrambled eggs and broccoli with 1 cup of strawberries	1 serving of banana egg pancakes	1 serving of simple spinach scramble	1 serving of scrambled eggs with onion flakes and 1 orange
Snacks	1 serving of Arugula salad	1 serving of tuna turmeric salad with 1 cup of strawberries	1 serving of strawberry flavoured water with 1 banana	1 serving of spring radish salad with 2 servings of cucumber slices	2 servings of turkey lettuce rollups	4 cups of strawberry flavoured water with 1 banana	1 serving of arugula salad with 1 orange
Lunch	2 servings of tuna avocado salad	1 serving of cool summer cucumber and Tomato toss with Almonds	1 serving of spinach and avocado soup	1 serving of cucumber avocado salad	1 serving of tuna avocado salad with 2 stalks of celery	1 serving of cucumber avocado salad	1 serving of cucumber avocado salad
Snacks	1 serving of Orange, Banana and Grape smoothie	2 servings of turkey lettuce rollups	2 servings of cabbage and carrot juice	1 serving of fruit smoothie	1 serving of Israeli salad	1 serving of cool summer cucumber and tomato toss with 1 cup of strawberries	2 servings of Tuna avocado salad
Dinner	2 servings of Bachelor Brussels sprouts	1 serving of chicken, spinach and strawberry salad with 1 serving of quick- boiled spinach	1 serving of Dill poached salmon with 1 serving of pan-fried broccoli	1 serving of garlic roasted Brussels sprouts	1 serving of asparagus noodles with pesto and 2 easy hardboiled eggs	1 serving of chicken cabbage salad	2 cups of bachelor Brussels sprouts
Total calories for the day	1091	1090	1099	1095	1089	1101	1092

1200 Calorie

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	Easy to peel hardboiled eggs ( 4 nos)	1 serving of protein pancake with pecans ( 1 oz)	beet and berry smoothie ( 2 cups ) with 2 hard-boiled eggs	1 serving of zucchini hash with strawberries ( 1 cup)	1 serving of raspberry frostie blended salad with 1 apple	1 serving of banana and kale smoothie	1 serving of basic eggs with 1 cup of blueberries
Snacks	Breakfast fruit smoothie ( 8 oz)	1 serving of cool cucumber and tomato toss with 1 cup of strawberries	1 serving of simple lemon pepper tuna	1 serving of mixed greens with olive oil and lemon dressing	1 cup of simple lemon pepper tuna	1 serving of Lebanese tomato and onion salad with 1 sliced bell pepper	1 serving of curry tuna salad with 1 sliced bell pepper
Lunch	2 servings of turkey and avocado wrap	1 serving of spinach and avocado soup with 1 serving of sliced bell pepper	1 serving of kale juice	1 serving of spinach and avocado soup with 2 servings of cucumber slices	2 servings of turkey and avocado wrap	1 serving of turkey lettuce rollups with 1 serving of almond butter and celery	1 serving of basic mixed green salad with 1 serving of almond butter and celery
Snacks	1 serving of tuna avocado salad	2 servings of arugula salad with 2 celery stalks	1 serving of Israeli salad recipe	1 serving of orange banana and grape smoothie	1 serving of tuna avocado salad	1 serving of simple lemon pepper tuna	1 serving of tuna avocado salad
Dinner	1 serving of roasted eggplant with red onion and 1 serving of lemon steamed broccoli	1 serving of simple fish chowder with 2 serving of fried spinach	1 serving of easy pan-fried lemon chicken	1 serving of baked chicken breasts	2 servings of stallion crusted salmon with 1 serving of lemon sesame asparagus	1 serving of simple lemon herb chicken with 2 hard-boiled eggs	2 servings of oven-baked rutabaga wedges
Total calories for the day	1184	1202	1185	1182	1186	1193	1192

1300 Calorie

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 whole cooked egg (in olive oil) with 2 peaches	Avocado omelet with Turkey	Cooked eggs ( 3 egg whites and 1 whole egg) with Blueberries( 1cup)	Dairy-free coconut milk (1 cup) with banana ( 1 nos) and walnuts (1oz)	Spinach omelet with Turkey	Omelet cooked with Turkey and Fresh basil	1 Medium banana, boiled Egg whites (3 nos), 1 small-sized pear and ¼ oz dried walnuts
Snack	One cup of grapes (red or green)	1 apple and a handful of almonds (1 oz)	Raw stalk trimmed celery (3 oz) with almond butter (1 tbsp)	One hard-boiled whole egg	Blackberries (1 cup), Nuts of your choice (1 oz) and Coconut water(1 cup)	3 raw stalk trimmed celery with Almond butter(1 tbsp)	Fresh watermelon ( 1cup)
Lunch	Grass fed beef (3oz), asparagus (1 cup), boiled spinach (1 cup) and 1 medium apple	cooked Chicken breast dressed with green salad and beans (2 cups each)	Green salad (2 cups) with grilled Tuna (3 oz) with some sprinkled lemon juice	California salad [ 1 apple,1/4th pureed Avocado, Turkey (4 oz), Onion and Tomato(1 each)]	Chicken salad ( 3 oz Chicken breast,1 cup grapes,2 cups Green salad and Balsamic Vinegar for dressing )	Shrimp salad( 1 Avocado,4 oz of boiled or grilled shrimp,1 cup sliced mangoes,2 tbsp of raw lemon juice, 2 oz of green beans and ¼ cup of Cilantro leaves)	Chicken salad( 4 oz Chicken breast,2 cups green salad,1 cup canned olives,2 tbsp lemon juice, and 1 almond)
Snack	Cashew nuts (1 oz)	Blackberries and sunflower seeds ( 1 cup each)	1 medium-sized apple with any nuts of your choice (2 oz)	Raisins (1/2 cup) with dried Walnuts ( ½ oz)	1 medium apple with Almond butter (1 tbsp)	1 medium-sized apple with 1 boiled whole egg	1 large hardboiled or cooked egg
Dinner	Grilled chicken breast (3 oz), sweet green pepper (1 cup), cooked butternut(1 cup), papaya(1 cup), and Blueberries(1 cup).	Pork tenderloin cooked with veggies (3 oz) with Green salad ( 1 cup)	Broiled halibut (5 oz) with green salad (2 cups)	Broiled Orange ruffy fish cooked with veggies (5 oz) and Green salad ( 2 cups)	Porterhouse Steak (3 oz) with Green salad (2 cups), Yam(1 cup) and Marinated mushrooms (2 nos)	Tilapia fish cooked with veggies (4 oz) and Green salad	Chicken Fajitas with Green salad ( 2 cups)
Total calorie count for the day	1295	1313	1290	1295	1305	1301	1379

1500 Calorie

Day	Breakfast	Snack 1	Lunch	Snack 2	Dinner	Total Calories
Monday	2 servings of baked eggs in ham with 1 apple	Almonds (1 oz)	1 avocado	Pecans (1 oz)	1 serving of ham-wrapped asparagus with 1 serving of spinach, lemon, and shrimp salad	1496
Tuesday	4 servings of scrambled eggs with veggies	2 servings of turkey lettuce rollups with sliced bell pepper	1 avocado	Almonds (1 oz)	1 serving of chicken, beacon and asparagus skillet	1479
Wednesday	2 servings of basic eggs	Almonds (1 oz)	1 avocado	Pecans (1 oz)	1 serving of chicken kebabs with 1 cup of Bachelor Brussell sprouts	1507
Thursday	1 serving of baked eggs in ham with 1 serving of cinnamon apple bites	1 cup of strawberries	1 avocado	Almonds (1 oz)	1 serving of baked chicken breast with 1 serving of baked kale chips	1511
Friday	1 serving of spinach and mushroom breakfast scramble with 4 strips of bacon	1 serving of quick buffalo chicken salad	Almonds (2 oz)	2 servings of arugula salad with 1 cup of strawberries	1 serving of warm bacon broccoli salad	1494
Saturday	1 serving of banana egg pancakes with 2 hardboiled eggs	2 servings of Brussels sprouts slaw	1 avocado	Almonds (1 oz)	1 serving of maple mustard gazed pink salmon with 2 servings of pan-fried broccoli	1497
Sunday	1 serving of spinach and mushroom breakfast scramble with 4 strips of bacon	Almonds (1 oz)	1 serving of chicken, beacon and asparagus skillet	2 servings of Brussels sprouts slaw	1 serving of baked chicken breast with 1 serving of baked kale chips	1515

1600 Calorie

Meals	Day 1
Breakfast	2 eggs 1 Tomato, 1 cucumber 2 walnuts
Snack	10 nuts 2 dried apricots 1 banana
Lunch	200 grams of boiled or grilled meat, chicken or fish Boiled vegetables (a large portion of broccoli is a good option) Salad made with plenty of greenery (1 tablespoon olive oil and lemon)
Snack	1 banana 2 walnuts
Dinner	Olive oil vegetable dish Salad
Snack	1 banana

1700 Calorie

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of onion and tomato omelette with 1 serving of cinnamon apple bites	2 servings of mushroom and asparagus scramble with 1 orange	1 serving of garlic egg omelette with 2 strips of bacon	2 servings of mushroom and asparagus scramble with 1 orange	4 servings of over-easy eggs with 1 cup of strawberry	1 serving of paleo tomato and egg scramble with 2 servings of grilled peaches and honey	1 serving of strawberry, lemon and ginger shot with pecans( 2 oz)
Snacks	2 serving s of cucumber avocado salad	1 serving of mango smoothie with 2 celery stalks	2 servings of cool summer cucumber and tomato toss	1 serving of simple lemon pepper tuna with 1 sliced bell pepper	1 serving of tuna stuffed pepper	2 slices of cantaloupe with almonds (1 oz)	1 serving of Caprese salad
Lunch	1 serving of cool summer cucumber and tomato toss with almonds ( 2 oz)	2 servings of mixed greens with olive oil and lemon salad dressing and almonds ( 1 oz)	1 serving of tuna and avocado salad with 1 banana	1 serving of walnut, spinach and avocado smoothie with almonds ( 1 oz)	1 serving of summer pepper and tomato salad	1 serving of paleo avocado tuna salad	1 serving of turkey lettuce rollups with almonds( 2 oz)
Snacks	1 serving of simple cabbage salad	1 serving of simple lemon pepper tuna with 1 cup of strawberries	1 serving of plain tuna salad with 2 stalks of celery	1 serving of simple cabbage salad	1 serving of spinach salad with 1 sliced bell pepper	1 serving of plain tuna salad with 1 sliced bell pepper	2 servings of cucumber avocado salad
Dinner	2 serving of fillet mignon with rich balsamic glaze with 1 serving of garlic kale	2 serving s of peachy keen chicken with 1 serving of easy grilled peppers	1 serving of warm bacon broccoli salad with 1 serving of kale chips	1 serving of kale soup with 2 servings of roasted broccoli	1 serving of chicken, spinach and strawberry salad with 1 serving of roasted broccoli	Grilled Cod ( 8oz) with 2 servings of cauliflower steaks	1 serving of peppered steaks with 1 serving of garlic roasted Brussels sprouts
Total calories for the day	1697	1706	1692	1700	1709	1706	1701

2000 Calorie

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	2 servings of egg white omelette with 1 apple	2 servings of pesto scrambled eggs	1 serving of Denver omelette with 2 cups of strawberries	2 serving of protein pancake with 4 hard boiled eggs	1 serving of 2 ingredient protein pancake with 4 easy to peel hardboiled eggs	2 serving of maple glazed tilapia with 2 serving of steamed broccoli	2 servings of green eggs with 1 cup of strawberries
Snack	1 serving of paleo avocado chicken salad	1 serving of banana almond butter and 1 orange	1 serving of spinach salad with 1 orange	2 servings of tuna turmeric salad with pecans (1 oz)	1 serving of arugula salad with banana	1 serving of arugula salad with banana	1 serving of mixed green salad with lemon dressing
Lunch	1 servings of Tuna avocado salad with 1 avocado	1 serving of paleo avocado tuna salad with 1 banana	1 serving of banana almond butter and raisins with 1 avocado	2 servings of Lebanese white cabbage salad with almonds( 2 oz)	1 serving of Lebanese tomato and onion salad with almonds ( 2oz	1 serving of chicken celery sticks with Almonds ( 1 oz)	1 cup of grapes with Almonds ( 1 oz)
Snack	2 servings of turkey lettuce rollups with 1 serving of cucumber avocado salad	1 serving of easy spinach and scallion salad with 1 cup of strawberries	1 servings of arugula salad with almonds (1 oz)	1 serving of plain tuna salad with 1 apple	1 apple with almond butter	1 serving of arugula salad with banana	1 serving of plain tuna salad with 1 orange
Dinner	2 serving of grilled mackerel	1 serving of fried eggs with bacon and radish with 2 servings of fried broccoli	1 serving of easy pan fried lemon chicken with 2 servings of easy grilled peppers	1 serving of fried eggs with bacon and radish with 2 serving of zucchini spears	1 serving of egg salad with 2 serving of pan roasted asparagus	2 serving of maple glazed tilapia with 2 serving of steamed broccoli	1 serving of maple mustard glazed pink salmon with 2 cup of bachelor Brussels sprouts
Total calories for the day	1994	2005	1991	2002	1994	1999	1998

Diabetes

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	2 boiled eggs - 160 calories Half avocado - 149 calories Half medium-sized Cucumber - 6 Calories 2 kale leaves - 23 calories 338	1 Boiled Broccoli and half cauliflower salad with 1 cups of peas and 1 carrot chopped 239 Calories	Tuna with veggies 100 gram Tuna 130 2 Green onions - 10 Half Avocado, sliced - 150 Sesame seeds - 1 tablespoon - 45 calories Red cabbage - 5 leaves - 32 calories 367 calories	Chia seed pudding (made with water or almond milk) with sliced banana 305 calories	Scrambled eggs with spinach and half cup boiled peas 257 calories	Veggie salad 1 bowl - 1 carrot, 10 cherry tomatoes, 1 onion, 1 cucumber, 2 bell peppers, lettuce , parsley, with 1 teaspoon of lemon juice 140 calories	1 whole Grapefruit 103 calories
Snack	5 Almonds - 39 calories	half Mango 101 calories	2 slices Cantaloupe - 106	10 pistachio nuts - 54 calories	10 raspberries - 10 calories	1 green apple 95 calories Half-cup Pumpkin seeds - 142 237 calories	10 olives - 40 calories
Lunch	Fruit salad - 1 cup - 100 calories 5 grapes - 17 5 Blueberry - 5 5 Strawberry - 29 1 thin slice of Pineapple - 28 calories Half kiwi - 21 calories	100 gram Smoked salmon with radish, asparagus, 1 tablespoon ginger, 5 spears of asparagus, 1 tablespoon lime juice 152	15 Mushrooms roasted with 1 chopped zucchini and 2 chopped garlics 10 cherry tomatoes 122 calories	1 cup chicken salad (224 gram) - 508 calories 200 gram Roasted chicken, celery, onion, pepper, salt.	200 gram Smoked Salmon with 1 chopped cucumber and 5 cherry tomatoes, 1 avocado sliced, 1 teaspoon of lemon juice 638 calories	10 Roasted mushrooms with 1 cup of mashed potatoes, chopped tomato, and parsley 294 calories	Crab salad - 1 cup (247 grams) 390 calories Crab with peppers, cucumber, lettuce, parsley, mashed celery
Dinner	200 grams of chicken breast roasted in olive oil Leafy greens - Kale, Lettuce, Spinach, Parsley 354 calories	200 gram beef heat-pressured with 1 stalk chopped celery and green onion, 5 cherry tomatoes 316 calories	1 Lobster with 2 bell peppers in olive oil, with lemon juice, and parsley. 298 calories	100 gram Pork with asparagus and 2 tomato sauce (squeezed and boiled tomato) 299 calories	1 bowl of Vegetable soup (482 grams) carrot, broccoli, asparagus, kale, cauliflower 160 calories	15 Shrimps with 1 teaspoon of lime juice in parsley, with 1 boiled,chopped beet, 5 kale leaves, boiled broccoli, 10 asparagus 172 calories	3 Roasted Chicken wings with 1 cup of peas, 3 green onions with broccoli and carrot 438 calories
Snack	1 whole Zucchini chopped, roasted 33 calories	10 pecans - 100 calories	6 Cashews - 54 calories	10 strawberries - 58 calories	3 apricots - 45 calories	1 cup of cranberries 51 calories	10 pistachio - 40 calories
Total Calories of the day	864 calories	908 calories	947 calories	1224 calories	1080 calories	894 calories	1011 calories

For Females

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of onion and tomato omelet with 2 strips of bacon	1 serving of low carb eggs omelet with 1 apple	1 serving of garlic egg omelet with 1 serving of cinnamon apple bites	1 serving of Turkey omelet with 1 apple	2 servings of southwest salsa eggs with grilled peaches and honey	1 serving of vegetable omelet with 4 strips of bacon	1 serving of spinach and mushroom eggs with 1 orange
Snack	2 serving of spinach salad with 1 sliced bell pepper	1 serving of mango smoothie with 2 stalks of celery	2 servings of arugula salad with 1 cup of strawberries	1 serving of tuna salad with 2 stalks of celery	1 serving of apple with almond butter and cucumber slices	1 serving of Mango smoothie	1 serving of plain tuna salad
Lunch	1 serving of stir-fried shrimps with zucchini noodles and steamed broccoli	1 serving of quick buffalo chicken salad with almonds ( 1 oz)	2 serving of mixed greens with lemon salad and olive oil dressing	1 serving of spring radish salad with almonds ( 2 oz)	2 servings of paleo avocado tuna salad	2 serving of spinach and avocado soup with 1 apple	2 serving of cucumber tomato salad
Snack	1 serving of turkey lettuce rollups with 1 apple	1 serving of lemon pepper tuna with 1 cup of raspberries	Pecans (1 oz)	1 serving of spinach soup	Pecans( 1 oz)	Pecans ( 1 oz)	1 serving of hard-boiled eggs
Dinner	1 serving of spinach tomato salad	1 serving of hard-boiled eggs with steamed asparagus	1 serving of fish chowder and roasted mushrooms	2 servings of peachy chicken with roasted broccoli	1 serving of easy grilled trout with lemon garlic butter	1 serving of sole fillet with zucchini and cooked okra	1 serving of rosemary trout with cherry tomato sauce and roasted asparagus

Low Carb

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of huevos pericos with 1 apple	1 serving of paleo pancakes with 4 strips of bacon	1 serving of baked eggs in ham with 2 oranges	1 serving of bacon and egg scramble with bell peppers, mushrooms, and onions	1 serving of eggs baked in avocado	1 serving of non-fat Greek yogurt with walnuts and strawberries	1 serving of spinach and mushroom egg white frittata
Snack	1 serving of eggs and onion scramble with 2 strips of bacon	1 serving of pesto scrambled eggs with grilled peaches and honey	2 servings of cinnamon apple bites	1 serving of lettuce cucumber walnut salad with 1 cup of strawberries	1 serving of mushroom and asparagus scramble	1 serving of garlic egg omelet with 2 strips of bacon	1 serving of sausage and egg white scramble
Lunch	1 serving of roasted bacon with 1 cup of strawberries	1 serving of grilled salmon with savory crepes	1 serving of garlic omelet with cinnamon apple bites	1 serving of fried honey banana and 2 serving of poached eggs	1 serving of roasted turkey with avocado salsa	1 serving of spinach and mushroom eggs	1 serving of over-easy eggs with roasted broccoli
Snack	1 serving of chia seed papaya shake	1 serving of protein brownie with 1 cup of strawberries	1 serving of spinach, banana, and chia smoothie	1 serving of tuna salad with 1 cup of blueberries	1 serving of basic eggs with celery sticks	1 serving of roasted kale with cinnamon apple bites	1 serving of almond coconut smoothie
Dinner	1 serving of scrambled eggs with bacon and mushrooms	1 serving of avocado and prawn salad with 1 orange	1 serving of spinach and mushroom eggs with 1 apple	1 serving of bacon and eggs with cherry tomatoes	1 serving of eggs and asparagus scramble	1 serving of ham and eggs mushroom cups	1 serving of scrambled eggs with onion flakes

Vegan

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of green smoothie with fruit and a nut energy bar	1 serving of spinach, banana, and chia smoothie	1 serving of coconut banana avocado smoothie	1 serving of spinach, banana, and chia smoothie	1 serving of mixed vegetable juice with hemp seeds	1 serving of spinach, banana and chia smoothie	1 serving of dairy-free strawberry oatmeal with 2 oranges
Snack	Walnuts ( 2 oz)	1 serving of pecan oatmeal	2 servings of lettuce rollups and 1 apple	1 serving of cucumber walnut salad with 1 cup of strawberries	1 serving of pan-fried bananas	1 serving of tofu filled avocadoes	1 serving of spinach and avocado soup
Lunch	2 serving of mixed greens with hemp seeds, pumpkin seeds, and roasted broccoli	2 servings of pan-fried cinnamon bananas with 1 cup of blueberries	2 serving of vegan pancakes with 2 cups of strawberries	1 serving of mixed greens salad with pan-fried tofu	1 serving of scrambled tofu with 1 cup of strawberries	2 serving of spinach and avocado soup with 1 serving of cucumber slices	1 serving of cucumber tomato salad with stir-fried tofu
Snack	1 serving of organic peanut butter with banana	1 serving of organic peanut butter with banana	Pecans (1 oz)	1 serving of spinach and avocado soup	1 apple with almond butter	1 serving of almond butter with banana	1 serving of roasted Brussels sprouts
Dinner	1 serving of scrambled tofu with 2 cups of strawberries	1 serving of tofu eggs with 1 cup of strawberries	1 serving of sweet chocolate oatmeal with 1 serving of Brussels sprouts	Pecans ( 2 oz)	2 oz of roasted almonds	2 servings of mixed green salad	1 serving of black bean salad with olive oil dressing

For Females

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of onion and tomato omelet with 2 strips of bacon	1 serving of low carb eggs omelet with 1 apple	1 serving of garlic egg omelet with 1 serving of cinnamon apple bites	1 serving of Turkey omelet with 1 apple	2 servings of southwest salsa eggs with grilled peaches and honey	1 serving of vegetable omelet with 4 strips of bacon	1 serving of spinach and mushroom eggs with 1 orange
Snack	2 serving of spinach salad with 1 sliced bell pepper	1 serving of mango smoothie with 2 stalks of celery	2 servings of arugula salad with 1 cup of strawberries	1 serving of tuna salad with 2 stalks of celery	1 serving of apple with almond butter and cucumber slices	1 serving of Mango smoothie	1 serving of plain tuna salad
Lunch	1 serving of stir-fried shrimps with zucchini noodles and steamed broccoli	1 serving of quick buffalo chicken salad with almonds ( 1 oz)	2 serving of mixed greens with lemon salad and olive oil dressing	1 serving of spring radish salad with almonds ( 2 oz)	2 servings of paleo avocado tuna salad	2 serving of spinach and avocado soup with 1 apple	2 serving of cucumber tomato salad
Snack	1 serving of turkey lettuce rollups with 1 apple	1 serving of lemon pepper tuna with 1 cup of raspberries	Pecans (1 oz)	1 serving of spinach soup	Pecans( 1 oz)	Pecans ( 1 oz)	1 serving of hard-boiled eggs
Dinner	1 serving of spinach tomato salad	1 serving of hard-boiled eggs with steamed asparagus	1 serving of fish chowder and roasted mushrooms	2 servings of peachy chicken with roasted broccoli	1 serving of easy grilled trout with lemon garlic butter	1 serving of sole fillet with zucchini and cooked okra	1 serving of rosemary trout with cherry tomato sauce and roasted asparagus

Printable Paleo Meal Plans
1000 Calorie Paleo Meal Plan
1100 Calorie Paleo Meal Plan
1200 Calorie Paleo Meal Plan
1300 Calorie Paleo Meal Plan
1400 Calorie Paleo Meal Plan
1500 Calorie Paleo Meal Plan
1700 Calorie Paleo Meal Plan
1800 Calorie Paleo Meal Plan
2000 Calorie Paleo Meal Plan
Paleo Vegan Meal Plan
Paleo Meal Plan for Athletes
Paleo Low Carb Meal Plan
Paleo Diet Meal Plan for Diabetics

Foods to Avoid During Paleo Diet Plan

Avoid these foods and ingredients. Note that this list is by no means exhaustive:
Sugar and high-fructose corn syrup: Fruit juices, soft drinks, table sugar, candy, pastries, ice cream.
Grains: Includes bread and pasta, spelled rye, wheat, and barley.
Legumes: Beans and lentils are avoided on the Paleo diet, although they are nutrient-dense and associated with health benefits.

Avoid beans during the paleo diet.

Dairy: Avoid most dairy, though fermented or grass-fed dairy products may be acceptable in modified versions of the Paleo diet.
Some vegetable oils: Soybean oil, cottonseed oil, corn oil, sunflower oil, safflower oil, and grapeseed oil.
Trans fats are found in processed foods and margarine. Also, “hydrogenated” or “partially hydrogenated” oils.
Artificial sweeteners: Aspartame, cyclamates, saccharin, sucralose, acesulfame potassium. Use natural sweeteners in their place.
Highly processed foods
The simple rule for the paleo diet plan is to avoid it if made in a factory.

Foods to Eat on Paleo Diet Plan

Eat whole, unprocessed paleo foods like:

Meat: Beef, lamb, turkey, pork, chicken.
Fish and seafood: Salmon, haddock, shrimp, trout, shellfish.
Eggs: preferably pastured, free-range, or omega-3 enriched eggs.
Vegetables: Tomatoes, broccoli, kale, onions, carrots, peppers.
Fruits: Oranges, apples, bananas, pears, avocados, blueberries, strawberries.
Tubers: Sweet potatoes, potatoes, yams, turnips.
Nuts and seeds: Walnuts, almonds, macadamia nuts, hazelnuts, pumpkin seeds, sunflower seeds.
Healthy fats and oils: Coconut oil, olive oil, avocado oil.
Salt and spices: Turmeric, sea salt, garlic, rosemary.

Modified Paleo Diets

dark chocolate

The Paleo diet has evolved over the years, with modern variants including foods like grass-fed butter and gluten-free grains that deviate from its original principles. Now, many diets admit some modern foods that science says are healthy.

These foods include quality grass-fed butter and gluten-free grains like rice.

As a result, many people think of the paleo diet as a template to build your diet around and not necessarily a strict regime.

Also, when on a paleo diet, you have sensible indulgences like small amounts of red wine and dark chocolate from time to time.

Furthermore, water should be your drink when on a paleo diet plan. Many people also drink tea and coffee.

One Week Sample Paleo Diet Menu

This sample menu contains a nutrient-dense Paleo diet but excludes key food groups, requiring careful planning to ensure nutritional balance. By all means, alter this plan based on your preferences.

Monday

Coconut oil

Breakfast: Eggs and vegetables cooked in coconut oil and a piece of fruit.

Lunch: Chicken salad with olive oil and a handful of nuts.

Dinner: Burgers (no bun) cooked in butter, salsa, and vegetables.

Tuesday

Bacon

Breakfast: Bacon, eggs, and a piece of fruit.

Lunch: Leftover burgers.

Dinner: Salmon fried in butter, with vegetables.

Wednesday

Fried bacon and vegetables

Breakfast: Meat and vegetables.

Lunch: Lettuce leaf sandwich, meat, and fresh vegetables.

Dinner: Ground beef, vegetables and berries.

Thursday

Breakfast: Eggs and fruit.

Lunch: Leftover ground beef and vegetables and nuts.

Dinner: Fried pork and vegetables.

Friday

Chicken salad

Breakfast: Eggs and vegetables cooked in coconut oil.

Lunch: Chicken salad, olive oil, and nuts.

Dinner: Steak, vegetables, and sweet potatoes.

Saturday

Baked salmon

Breakfast: Bacon, eggs, and fruit.

Lunch: Leftover steak and vegetables.

Dinner: Baked salmon, vegetables, and avocado.

Sunday

Paleo diet plan – Grilled chicken wings

Breakfast: Leftover meat and vegetables.

Lunch: Lettuce leaf sandwich, meat, and vegetables.

Dinner: Grilled chicken wings, vegetables, and salsa.

Calorie tracking is not a central component of the Paleo diet, though it may be necessary for individuals aiming to lose weight or manage specific health conditions.

However, you might have to do so if you need to lose weight. In that circumstance, it will be advisable to limit your carbohydrate intake as well as high-fat foods like nuts.

Simple Paleo Snacks

Examples of Paleo snacks include a bowl of berries with coconut cream, a handful of nuts, a piece of fruit, apple slices with almond butter, baby carrots, hard-boiled eggs, homemade beef jerky, and leftovers, with the understanding that the exclusion of grains, legumes, and dairy necessitates careful nutritional planning.

Conclusion

The Paleo diet is inspired by the presumed diets of hunter-gatherers, although these diets were diverse and varied by region.

While there is no single prescribed method for following the Paleo diet, the central idea is to eliminate processed foods and focus on whole, unprocessed foods, though this approach may limit nutritional variety.