Following the Paleo diet means getting back to your ancestors and dialing into the foods they consumed at the time. To make this happen you'll have to eliminate certain food groups, including grains, dairy, and legumes, and instead focus your menu on animal-based proteins, vegetables, nuts, and some fruits. With so many restrictions, the key to success is meal planning in advance so you can ensure you're getting the balance of nutrients your body needs.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for the Paleo Diet

The theory behind the Paleo diet is that humans thrive only on what they need, which is represented by the foods consumed during the Stone Age or Paleolithic era, over 2 million years ago. At the time, humans were hunter-gatherers in order to survive and meet their nutritional needs.

To follow the Paleo diet you'll have to eliminate any food or food group that didn't exist during the Paleolithic era. That means cutting out all grains, legumes, dairy, added sugars, artificial sweeteners, and most processed foods. Other than that, there aren't any other real “rules” to follow, calorie limits, or macronutrient recommendations.

When creating a meal plan to follow the Paleo diet, include plenty of protein from fish, meat, lamb, poultry, turkey, and eggs, as well as fruits, vegetables, nuts, seeds, herbs, spices, healthy fats, and oils.

7-Day Sample Paleo Diet Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Read more  Is Oatmeal Good For Weight Loss? 6 Benefits of Eating Oats

The Paleo diet does not provide recommendations for macronutrient ratios. You'll find three meals and two snacks per day on this meal plan. Making food swaps is acceptable as long as the food swap is permitted on the Paleo diet.

Day 1

Breakfast

• 3 large eggs, scrambled
• Three slices bacon, cooked
• 1 medium orange

Macronutrients: approximately 445 calories, 32 grams protein, 19 grams carbohydrates, and 27 grams fat

Snack

• 1 cup sliced carrots
• 1 cup grapes
• 1 ounce cashews

Macronutrients: approximately 321 calories, 9 grams protein, 45 grams carbohydrates, and 15 grams fat

Lunch

• 4 ounces grilled chicken breast
• 2 cups spinach leaves
• 1 cup sliced strawberries
• 1 ounce walnuts
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar

Macronutrients: approximately 553 calories, 41 grams protein, 20 grams carbohydrates, and 36 grams fat

Snack

• 1 medium banana
• 2 tablespoons almond butter

Macronutrients: approximately 315 calories, 8 grams protein, 37 grams carbohydrates, and 18 grams fat

Dinner

• 6 ounces baked cod
• 1 cup baked sweet potato
• 1 cup steamed broccoli

Macronutrients: approximately 413 calories, 47 grams protein, 53 grams carbohydrates, and 2 grams fat

Daily Totals: 2,047 calories, 137 grams protein, 174 grams carbohydrates, and 98 grams fat

Day 2

Breakfast

• 3 large eggs cooked into an omelet with 2 tablespoons chopped tomato and 1/4 cup sliced mushrooms
• 1/2 avocado
• 1/2 cup blueberries

Micronutrients: 433 calories, 22 grams protein, 23 grams carbohydrates, and 30 grams fat

Snack

• 1/2 avocado sprinkled with sea salt
• 1 cup grapes

Micronutrients: 265 calories, 3 grams protein, 36 grams carbohydrates, and 15 grams fat

Lunch

• 6 ounces grilled or baked salmon
• Six asparagus spears, steamed or roasted

Micronutrients: 370 calories, 40 grams protein, 3 grams carbohydrates, and 21 grams fat

Snack

• Chia pudding (Combine 1/2 cup unsweetened coconut milk with 2 tablespoons chia seeds. Cover and refrigerate overnight. Stir in 1 ounce chopped almonds and 1/4 cup blueberries.

Micronutrients: 530 calories, 12 grams protein, 25 grams carbohydrates, and 46 grams fat

Dinner

• 3 ounces roasted chicken
• 1 cup roasted plantains
• 1 cup steamed broccoli

Micronutrients: 449 calories, 25 grams protein, 66 grams carbohydrates, and 12 grams fat

Daily Totals: 2,048 calories, 103 grams protein, 154 grams carbohydrates, and 125 grams fat

Day 3

Breakfast

• Smoothie (1 medium banana, 1 cup chopped kale, 1/2 avocado, 1 cup chopped green apple, 1 cup unsweetened almond milk)

Micronutrients: 393 calories, 7 grams protein, 60 grams carbohydrates, and 18 grams fat

Snack

• 22 grain-free crackers
• 1/4 cup guacamole
• 1 red bell pepper, sliced

Read more  Why Diet Soda May Backfire When It Comes to Weight Loss

Micronutrients: 220 calories, 5 grams protein, 26 grams carbohydrates, and 14 grams fat

Lunch

• Chicken salad (4 ounces leftover roast chicken, 2 tablespoons avocado oil mayonnaise, dash of sea salt and pepper)
• 1 cup grapes

Micronutrients: 557 calories, 28 grams protein, 27 grams carbohydrates, and 39 grams fat

Snack

• 1 cup sliced carrots
• 1 cup sliced cucumber
• 1 medium orange

Micronutrients: 134 calories, 3 grams protein, 33 grams carbohydrates, and 0 grams fat

Dinner

• Beef stir fry (4 ounces sliced top round sautéed with 1 cup frozen stir fry vegetables, 2 tablespoons coconut oil, and 3 teaspoons coconut aminos)

Micronutrients: 659 calories, 41 grams protein, 18 grams carbohydrates, and 48 grams fat

Daily Totals: 1,963 calories, 84 grams protein, 164 grams carbohydrates, and 121 grams fat

Day 4

Breakfast

• Two scrambled eggs
• Three slices bacon
• 1/2 grapefruit

Micronutrients: 356 calories, 25 grams protein, 14 grams carbohydrates, and 22 grams fat

Snack

• 1 large apple
• 2 tablespoons almond butter
• 1 cup sliced celery

Micronutrients: 329 calories, 8 grams protein, 40 grams carbohydrates, and 18 grams fat

Lunch

• Two servings Chicken, Vegetable, and Ginger Soup
• 22 grain-free crackers

Micronutrients: 403 calories, 32 grams protein, 36 grams carbohydrates, and 16 grams fat

Snack

• One scoop paleo-friendly protein powder, such as pea protein or hemp
• 1 tablespoon cocoa powder
• 1 cup unsweetened coconut milk
• One frozen banana

Micronutrients: 711 calories, 32 grams protein, 39 grams carbohydrates, and 53 grams fat

Dinner

• 4 ounces grilled chicken breast
• 1 cup steamed mixed vegetables

Micronutrients: 213 calories, 36 grams protein, 9 grams carbohydrates, and 4 grams fat

Daily Totals: 2,012 calories, 133 grams protein, 139 grams carbohydrates, and 113 grams fat

Day 5

Breakfast

• One serving Almond Meal Pancakes

Micronutrients: 517 calories, 18 grams protein, 12 grams carbohydrates, and 46 grams fat

Snack

• Three hard-boiled eggs
• 1 cup sliced carrots

Micronutrients: 283 calories, 20 grams protein, 13 grams carbohydrates, and 16 grams fat

Lunch

• 2 cups mixed salad greens
• 4 ounces canned solid white tuna, drained
• 2 tablespoons sunflower seeds, shelled
• 1 tablespoon olive oil
• 1 tablespoon lemon juice

Micronutrients: 454 calories, 46 grams protein, 6 grams carbohydrates, and 27 grams fat

Snack

• 1 tablespoon dried cranberries
• 1 ounce walnuts
• 1 ounce almonds
• 1 tablespoon raisins

Micronutrients: 429 calories, 11 grams protein, 29 grams carbohydrates, and 34 grams fat

Dinner

• 4 ounces grilled sirloin steak
• 1 cup steamed broccoli

Micronutrients: 330 calories, 34 grams protein, 11 grams carbohydrates, and 17 grams fat

Daily Totals: 2,012 calories, 129 grams protein, 73 grams carbohydrates, and 139 grams fat

Day 6

Breakfast

• One serving Vegetable Frittata (spinach, mushrooms, tomatoes, and coconut milk)
• 1/2 grapefruit

Read more  Step by Step Overview of the 17 Day Diet

Micronutrients: 301 calories, 21 grams protein, 17 grams carbohydrates, and 17 grams fat

Snack

• 20 roasted plantain chips
• 1/4 cup guacamole

Micronutrients: 228 calories, 1 grams protein, 24 grams carbohydrates, and 15 grams fat

Lunch

• 4 ounces baked salmon
• 1 cup roasted butternut squash in 1 tablespoon olive oil
• Six roasted asparagus spears

Micronutrients: 531 calories, 29 grams protein, 24 grams carbohydrates, and 37 grams fat

Snack

• 3 ounces beef jerky

Micronutrients: 240 calories, 42 grams protein, 6 grams carbohydrates, and 6 grams fat

Dinner

• 6 ounces grilled chicken breast
• 1 large baked sweet potato
• 1 cup steamed mixed vegetables
• 1 tablespoon olive oil

Micronutrients: 578 calories, 56 grams protein, 47 grams carbohydrates, and 20 grams fat

Daily Totals: 1,878 calories, 150 grams protein, 118 grams carbohydrates, and 95 grams fat

Day 7

Breakfast

• Smoothie (one scoop vanilla paleo-friendly protein powder such as pea or hemp, 1 cup frozen mixed berries, 1 cup coconut milk)

Micronutrients: 638 calories, 36 grams protein, 26 grams carbohydrates, and 54 grams fat

Snack

• Three servings Healthier Deviled Eggs (use avocado oil mayonnaise in place of Greek Yogurt)

Micronutrients: 407calories, 19 grams protein, 1 grams carbohydrates, and 35 grams fat

Lunch

• One serving California Summer Omelet (omit the corn and cheese)
• 1 red bell pepper, sliced

Micronutrients: 275 calories, 16 grams protein, 17 grams carbohydrates, and 17 grams fat

Snack

• 3 ounces beef jerky
• 1 cup grapes

Micronutrients: 344 calories, 43 grams protein, 33 grams carbohydrates, and 6 grams fat

Dinner

• 4 ounces sautéed ground turkey breast in 1 tablespoon olive oil
• 2 tablespoons paleo-friendly tomato sauce
• 2 cups roasted spaghetti squash

Micronutrients: 382 calories, 38 grams protein, 22 grams carbohydrates, and 17 grams fat

Daily Totals: 2,045 calories, 153 grams protein, 100 grams carbohydrates, and 130 grams fat

A Word From Verywell

The Paleo diet is a restrictive dietary program that mimics the foods eaten during the Paleolithic era. It's not considered a weight loss diet, and can be difficult to follow. If you're considering the Paleo diet, talking to a healthcare professional or Registered Dietitian can answer any questions and help you determine if it's right for you and your lifestyle.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.