Paleo meal plan

Whole foods: meat, fish, eggs, vegetables, fruits, nuts; no grains, legumes, dairy or refined sugar.

Day 1

Simple proteins & greens

P 140 g
C 160 g
F 80 g

Quality animal protein with plenty of vegetables and fruit; olive oil and nuts for fats.

  • No grains/legumes/dairy
  • Plenty of veggies & fruit
  • Cook in olive oil/ghee
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Breakfast — eggs & berries
3 eggs; sautéed spinach; mixed berries; almonds.
Benefits: Complete protein and choline; antioxidants from berries; vitamin E from nuts. Vitamins: A, B12, E, C, folate.
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Lunch — chicken salad
Grilled chicken; leafy greens; cucumber; olive oil & lemon.
Benefits: Lean protein; potassium and fiber; healthy fats for satiety. Vitamins: K, C, E, B6.
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Dinner — salmon & veg
Pan‑seared salmon; roasted broccoli and carrots; avocado.
Benefits: Omega‑3s, fiber and carotenoids; potassium and healthy fats. Vitamins: D, B12, A, K.
~2000 kcal
Day 2

Roots & color

P 145 g
C 170 g
F 78 g

Starches from roots/tubers; seafood or meat; colorful vegetables and herbs.

  • Sweet potatoes/potatoes for carbs
  • Plenty of greens
  • Season simply
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Breakfast — veggie scramble
Eggs with peppers, onion and tomato; fruit.
Benefits: Protein plus vitamin C and carotenoids; fruit adds fiber. Vitamins: A, C, B‑complex.
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Lunch — tuna salad
Tuna in olive oil; lettuce; olives; lemon.
Benefits: Omega‑3s; healthy fats; fiber and minerals from greens. Vitamins: D, B12, K.
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Dinner — beef & sweet potato
Grilled beef; roasted sweet potatoes; arugula.
Benefits: Iron and zinc; beta‑carotene carbs; nitrates from greens. Vitamins: B12, niacin, A, K.
~2050 kcal
Day 3

Quick & practical

P 140 g
C 165 g
F 80 g

Minimal‑ingredient meals you can repeat; fruit for a sweet finish.

  • Batch cook proteins
  • Use herbs/lemon
  • Snack on fruit & nuts
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Breakfast — banana & eggs
2–3 eggs; banana; handful of nuts.
Benefits: Protein and choline; potassium; vitamin E and magnesium. Vitamins: B12, E, potassium.
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Lunch — turkey salad
Roast turkey; mixed greens; cucumbers; olive oil.
Benefits: Lean protein; fiber and micronutrients; healthy fats. Vitamins: B‑complex, K, C.
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Dinner — cod & veg tray
Baked cod; tray of broccoli, peppers and onions; avocado.
Benefits: Lean protein; cruciferous compounds; potassium and healthy fats. Vitamins: B12, D, C, K.
~2000 kcal

Paleo meal plan — personalized for you

Your personalized Paleo plan. Weekly updates with no repeats and a short grocery list.

  • Calories and P/C/F computed from your inputs.
  • Paleo‑aware menus with allergies and dislikes respected.
  • Weekly update with no repeats and a short grocery list.
  • Simple recipes with clear portions and macros.
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