Paleo meal plan for healthy eating

Written byListonic team

Updated on Nov 22, 2024

Embracing holistic wellness, the Paleo meal plan for healthy eating focuses on natural, unprocessed foods. It includes a variety of meats, fish, fruits, vegetables, and nuts, all integral to a balanced diet.

This plan is centered around nourishing the body with foods that our ancestors thrived on. It’s about consuming whole, nutrient-rich foods for overall health and vitality.

Meal plan grocery list

Dairy & eggs

Eggs

Coconut yogurt

Almond milk

Meats

Chicken breast

Flank steak

Beef

Lamb chops

Turkey

Pork tenderloin

Shrimp

Cod fillet

Salmon fillet

Fish & seafood

Salmon fillet

Cod fillet

Shrimp

Fresh grocery

Spinach

Mushrooms

Mixed greens

Avocado

Asparagus

Cauliflower

Carrots

Brussels sprouts

Lettuce

Green beans

Banana

Citrus

Cucumber

Bell peppers

Kale

Mango

Sweet potatoes

Tomatoes

Onions

Green peppers

Broccoli

Pear

Plant based

Almonds

Chia seeds

Coconut milk

Hummus

Paleo-friendly pancake ingredients

Paleo-friendly protein powder

Snacks & sweets

Mixed berries

Assorted nuts

Honey

Salsa

Assorted berries

Walnuts

Spices & sauces

Olive oil

Meal plan overview

Dive into holistic nourishment with ""Paleo Meal Plan for Healthy Eating"", a guide to natural and balanced nutrition.

This two-week plan is an exploration of diverse, nutrient-packed meals that stay true to the principles of Paleo. Each dish is a step towards a healthier lifestyle, packed with flavors and benefits from nature's bounty.

Paleo meal plan for healthy eating exemplary product

Foods to eat

Whole Fruits: Apples, oranges, berries, and melons for natural sugars and fiber.
Lean Proteins: Grass-fed meats, poultry, and fish for essential amino acids.
Healthy Fats: Olive oil, avocado, and nuts like almonds for good heart health.
Green Vegetables: Spinach, kale, and broccoli for vitamins and minerals.
Root Vegetables: Sweet potatoes and carrots for complex carbohydrates and fiber.
Nuts and Seeds: Chia seeds, flaxseeds, and pumpkin seeds for omega-3s and protein.
Fermented Foods: Sauerkraut and kimchi for gut health.
Hydration: Plenty of water and herbal teas for staying hydrated.

✅Tip

Choose grass-fed and pasture-raised meats whenever possible to increase the intake of omega-3 fatty acids and reduce exposure to antibiotics and hormones.

Foods not to eat

Processed Snacks: Chips, cookies, and candy which are not Paleo-friendly.
Refined Sugars: High-fructose corn syrup and artificial sweeteners.
Grains: Bread, pasta, and cereals which are excluded in the Paleo diet.
Legumes: Beans, lentils, and peanuts due to their lectin and phytic acid content.
Dairy Products: Milk, cheese, and butter are generally avoided in Paleo.
Trans Fats: Hydrogenated oils found in many processed foods.
Alcohol: Most alcoholic beverages due to their sugar content and processing.
Artificial Additives: Food colorings and preservatives.

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Main benefits

The Paleo meal plan for healthy eating promotes a balanced intake of unprocessed foods like lean meats, nuts, seeds, fruits, and vegetables. This plan fosters overall well-being by providing essential nutrients and eliminating processed foods.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Invest in bulk purchases of eggs, spinach, and mushrooms, which are staples in many healthy dishes. Buying chicken breast, salmon fillet, and flank steak in larger quantities can be more budget-friendly. Consider making your own hummus and salsa at home to save money and control ingredients. Mixed berries and assorted nuts can be bought in bulk and stored properly to extend their shelf life.

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Extra tips

Snack healthily with these Paleo-friendly options:

Fresh fruit salad
Vegetable sticks with guacamole
Homemade kale chips
Roasted almonds
Sweet potato fries (baked)
Frozen grapes
Chia seed pudding

In Paleo healthy eating, focus on drinks that offer hydration and essential nutrients. Water, undoubtedly, is key for hydration. Herbal teas, rich in antioxidants, support overall health. Green tea, for its metabolism-boosting properties. Coconut water, for electrolytes, and bone broth, for its rich mineral content, are also excellent options.

Paleo for healthy eating encourages consuming a variety of whole foods such as vegetables, fruits, nuts, seeds, and lean meats. This diet is rich in nutrients vital for overall health and devoid of processed foods and artificial additives, promoting a clean eating habit. High in fiber and healthy fats, it supports digestive health and provides long-lasting energy.

Meal plan suggestion

Day 1

Breakfast: Spinach and mushroom omelette (calories: 250, protein: 20g, carbs: 5g, fat: 18g)
Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing (calories: 350, protein: 30g, carbs: 12g, fat: 20g)
Snack: A handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Baked salmon with steamed asparagus and a side of cauliflower mash (calories: 450, protein: 35g, carbs: 15g, fat: 25g)

Day 2

Breakfast: Coconut yogurt with mixed berries and nuts (calories: 300, protein: 10g, carbs: 20g, fat: 15g)
Lunch: Tuna salad with leafy greens and avocado (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
Snack: Carrot sticks with hummus (calories: 150, protein: 4g, carbs: 10g, fat: 8g)
Dinner: Grilled flank steak with roasted Brussels sprouts (calories: 500, protein: 40g, carbs: 15g, fat: 30g)

Day 3

Breakfast: Scrambled eggs with avocado and salsa (calories: 350, protein: 20g, carbs: 8g, fat: 25g)
Lunch: Chicken and vegetable stir-fry (calories: 350, protein: 30g, carbs: 20g, fat: 15g)
Snack: A small apple with almond butter (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
Dinner: Baked cod with a side of mixed roasted vegetables (calories: 400, protein: 35g, carbs: 20g, fat: 20g)

Day 4

Breakfast: Paleo pancakes with a drizzle of honey and a side of berries (calories: 300, protein: 10g, carbs: 35g, fat: 12g)
Lunch: Beef and avocado lettuce wraps (calories: 400, protein: 30g, carbs: 12g, fat: 25g)
Snack: Mixed nuts (calories: 200, protein: 5g, carbs: 8g, fat: 16g)
Dinner: Grilled lamb chops with steamed green beans (calories: 450, protein: 40g, carbs: 15g, fat: 25g)

Day 5

Breakfast: Smoothie with almond milk, spinach, banana, and a scoop of protein powder (calories: 300, protein: 20g, carbs: 25g, fat: 10g)
Lunch: Grilled shrimp over mixed greens with a citrus vinaigrette (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
Snack: Sliced cucumber and bell peppers (calories: 100, protein: 2g, carbs: 15g, fat: 1g)
Dinner: Roasted chicken with a side of cauliflower rice and sautéed kale (calories: 400, protein: 35g, carbs: 20g, fat: 18g)

Day 6

Breakfast: Chia seed pudding made with coconut milk and topped with fresh mango (calories: 350, protein: 6g, carbs: 30g, fat: 20g)
Lunch: Turkey and vegetable soup (calories: 300, protein: 25g, carbs: 15g, fat: 15g)
Snack: A handful of berries and a few macadamia nuts (calories: 180, protein: 2g, carbs: 15g, fat: 12g)
Dinner: Grilled pork tenderloin with roasted asparagus and a side salad (calories: 450, protein: 40g, carbs: 10g, fat: 25g)

Day 7

Breakfast: Omelette with tomatoes, onions, and green peppers (calories: 300, protein: 20g, carbs: 10g, fat: 18g)
Lunch: Grilled salmon with a side of roasted sweet potatoes and steamed broccoli (calories: 400, protein: 35g, carbs: 25g, fat: 20g)
Snack: Sliced pear with a handful of walnuts (calories: 200, protein: 4g, carbs: 20g, fat: 12g)
Dinner: Beef stew with a variety of vegetables (calories: 450, protein: 35g, carbs: 20g, fat: 22g)

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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