What is the Paleo Diet Plan?
The paleo diet plan is patterned after what our hunter-gatherer ancestors did.
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 our hunter-gatherer ancestors, by eating a whole-food-based diet and leading physically active lives, had much lower rates of diseases such as heart disease, diabetes, and obesity.
Therefore, this diet can lead to significant weight loss and significant improvements in our health.
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).
What food humans eat has been dictated by what is available and the geographical location. As such, there is no right “way” per se for everyone to eat.
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, grains, most dairy products, legumes, artificial sweeteners, margarine, vegetable oils, and trans fats. See the Paleo diet grocery list for more details.
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
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 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 with 1 serving of cinnamon apple bites | 2 servings 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 brown sugar pecan oatmeal | 2 servings of lettuce rollups and 1 apple | 1 serving of lettuce cucumber walnut salad with 1 cup of strawberries | 1 serving of pan-fried cinnamon 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 | 2 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 | 2 servings 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) | Roasted almonds ( 2 oz) | 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 |
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, lentils.
Avoid beans during the paleo diet.
- Dairy: Avoid most dairy, especially low-fat.
- 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 past few years, and there are now several variants of the paleo diet. 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 balanced paleo diet. 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.
You don’t have to track your calorie consumption rate when on the paleo diet.
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
Some simple paleo snacks are a bowl of berries with some coconut cream, a handful of nuts, a piece of fruit, apple slices with some almond butter, baby carrots, hard-boiled eggs, homemade beef jerky and leftovers from the night before.
Conclusion
The paleo diet is designed after the diets that hunter-gatherers likely followed.
While there is no right way to follow the paleo diet, the central idea is to eliminate processed foods and eat healthy, whole foods instead.
Here is another chart for the Paleo diet if you want to keep it fancy:
See Also