Paleo meal plan for low carb diet

Updated on Nov 22, 2024

Combining the low-carb approach with ancestral eating, the Paleo meal plan for a low-carb diet includes nutrient-dense foods like meats, vegetables, and seeds while avoiding grains and legumes.

This plan is tailored for those seeking to reduce carbohydrate intake naturally. It’s about leveraging the Paleo diet's natural low-carb profile for health benefits.

Meal plan grocery list

Dairy & eggs

Eggs

Feta cheese

Coconut yogurt

Meats

Chicken breast

Flank steak

Beef

Lamb chops

Turkey

Pork tenderloin

Trout

Shrimp

Fish & seafood

Salmon fillet

Tuna

Salmon

Fresh grocery

Spinach

Mushrooms

Mixed greens

Avocado

Cucumber

Asparagus

Celery

Brussels sprouts

Berries

Green beans

Lettuce

Bell peppers

Cauliflower

Kale

Low-carb vegetables for stew

Snacks & sweets

Almonds

Walnuts

Chia seeds

Macadamia nuts

Nuts (for yogurt topping)

Beverages

Coconut milk

Spices & sauces

Olive oil

Citrus vinaigrette ingredients

Cinnamon

Guacamole ingredients

Ready meals

Beef stew ingredients

Protein supplements

Protein powder

Meal plan overview

With ""Paleo Meal Plan for Low Carb Diet"", step into a world of eating that's low in carbs yet rich in nutrients.

This two-week plan offers a variety of meals that align with both Paleo and low-carb principles, providing a wholesome approach to reducing carbohydrate intake without sacrificing satisfaction or nutrition.

Paleo meal plan for low carb diet exemplary product

Foods to eat

High-Protein Foods: Meat, poultry, and fish for muscle maintenance and satiety.
Low-Carb Vegetables: Leafy greens, cucumbers, and bell peppers for essential nutrients with minimal carbs.
Healthy Fats: Olive oil, coconut oil, and avocados for energy and satiety.
Nuts and Seeds: In moderation; almonds, walnuts, and flaxseeds.
Eggs: A versatile, low-carb protein source.
Fatty Fish: Such as salmon and mackerel for omega-3 fatty acids.
Herbs and Spices: To add flavor without carbs.
Water and Herbal Teas: For hydration without adding carbs.

✅Tip

Swap traditional grains for lower-carb alternatives like cauliflower rice or spiralized vegetables to keep carb intake in check.

Foods not to eat

High-Carb Fruits: Bananas, apples, and oranges.
Starchy Vegetables: Potatoes, corn, and peas.
Sweeteners: Honey, maple syrup, and agave nectar.
Grains: Bread, pasta, and rice are high in carbohydrates.
Legumes: Beans and lentils, while healthy, are high in carbs.
Dairy: Milk and high-lactose dairy products.
Processed Low-Carb Foods: Often contain hidden carbs and unhealthy additives.
Alcohol: Many alcoholic drinks are high in carbs.

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Main benefits

The Paleo meal plan for a low carb diet reduces carbohydrate intake, focusing on proteins and healthy fats. It's ideal for those looking to manage their carbohydrate intake while enjoying a variety of unprocessed foods.

Recommended nutrient breakdown

Protein: 25%

Fat: 40%

Carbs: 30%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on protein-rich foods like eggs, chicken breast, and salmon fillet, which can be more affordable when bought in bulk. Avocado, cucumber, and almonds are great for low-carb diets and can be purchased in larger quantities for savings. Consider making your own dressings and dips like guacamole to control ingredients and costs.

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Extra tips

Keep carbs low with these Paleo snack options:

Boiled eggs
Avocado boats (avocado halves filled with tuna or chicken salad)
Olives
Smoked salmon
Ham and cucumber roll-ups
Macadamia nuts
Bell pepper with guacamole

In a Paleo low carb diet, beverages should align with low carb principles. Water, as always, is fundamental. Herbal teas, free from sugars, are a good option. Black coffee, in moderation, for those who desire a caffeine boost without carbs. Green tea for metabolism. Bone broth for its nutrients and satiety without the carbs.

The Paleo low carb diet is particularly focused on reducing carbohydrate intake, primarily through the elimination of grains and legumes. It relies heavily on proteins and healthy fats to fill the nutritional needs. Vegetables remain a cornerstone for their nutrient content and fiber, helping to ensure that even without carbs, the diet is balanced and can support energy needs effectively.

Meal plan suggestion

Day 1

Breakfast: Scrambled eggs with spinach and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 18g)
Lunch: Grilled chicken breast with a side of mixed greens and avocado (calories: 350, protein: 30g, carbs: 8g, fat: 20g)
Snack: Sliced cucumber with a handful of almonds (calories: 150, protein: 6g, carbs: 4g, fat: 12g)
Dinner: Baked salmon with steamed asparagus (calories: 400, protein: 35g, carbs: 10g, fat: 22g)

Day 2

Breakfast: Avocado and egg salad (calories: 300, protein: 15g, carbs: 8g, fat: 25g)
Lunch: Tuna salad with leafy greens and olive oil dressing (calories: 350, protein: 25g, carbs: 7g, fat: 20g)
Snack: Celery sticks with almond butter (calories: 120, protein: 4g, carbs: 3g, fat: 10g)
Dinner: Grilled flank steak with a side of roasted Brussels sprouts (calories: 400, protein: 40g, carbs: 10g, fat: 24g)

Day 3

Breakfast: Omelette with spinach and feta cheese (calories: 220, protein: 18g, carbs: 4g, fat: 16g)
Lunch: Chicken and vegetable stir-fry (calories: 330, protein: 30g, carbs: 12g, fat: 18g)
Snack: A small serving of berries with a few walnuts (calories: 150, protein: 3g, carbs: 10g, fat: 10g)
Dinner: Baked trout with lemon and dill, served with a side of green beans (calories: 360, protein: 35g, carbs: 8g, fat: 20g)

Day 4

Breakfast: Chia seed pudding made with coconut milk (calories: 280, protein: 6g, carbs: 12g, fat: 20g)
Lunch: Beef and avocado lettuce wraps (calories: 350, protein: 30g, carbs: 8g, fat: 22g)
Snack: Hard-boiled eggs (calories: 140, protein: 12g, carbs: 1g, fat: 10g)
Dinner: Grilled lamb chops with steamed broccoli (calories: 400, protein: 40g, carbs: 10g, fat: 25g)

Day 5

Breakfast: Smoothie with almond milk, spinach, and protein powder (calories: 250, protein: 20g, carbs: 8g, fat: 14g)
Lunch: Grilled shrimp over mixed greens with a citrus vinaigrette (calories: 320, protein: 25g, carbs: 7g, fat: 20g)
Snack: Sliced cucumber and bell peppers (calories: 100, protein: 2g, carbs: 5g, fat: 1g)
Dinner: Roasted chicken with a side of cauliflower rice and sautéed kale (calories: 380, protein: 35g, carbs: 12g, fat: 18g)

Day 6

Breakfast: Scrambled eggs with diced tomato and avocado (calories: 300, protein: 20g, carbs: 6g, fat: 22g)
Lunch: Turkey and vegetable soup (calories: 250, protein: 25g, carbs: 10g, fat: 12g)
Snack: A handful of macadamia nuts (calories: 200, protein: 2g, carbs: 4g, fat: 20g)
Dinner: Grilled pork tenderloin with roasted asparagus and a side salad (calories: 400, protein: 35g, carbs: 8g, fat: 25g)

Day 7

Breakfast: Coconut yogurt with a sprinkle of nuts and cinnamon (calories: 250, protein: 6g, carbs: 10g, fat: 20g)
Lunch: Grilled salmon with a side of roasted brussels sprouts and steamed broccoli (calories: 400, protein: 35g, carbs: 15g, fat: 22g)
Snack: Sliced bell peppers with guacamole (calories: 150, protein: 3g, carbs: 8g, fat: 12g)
Dinner: Beef stew with a variety of low-carb vegetables (calories: 450, protein: 35g, carbs: 12g, fat: 25g)

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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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