Paleo meal plan for vegans

Written byListonic team

Updated on Nov 22, 2024

Creating a unique dietary fusion, the Paleo meal plan for vegans aligns the principles of veganism with the Paleo diet. It focuses on plant-based foods permissible within Paleo, such as fruits, vegetables, nuts, and seeds.

This plan is an inventive take on combining vegan and Paleo eating. It’s about embracing a diet that's both ethically and ancestrally informed.

Meal plan grocery list

Dairy & eggs

Greek yogurt

Feta cheese

Eggs

Dry goods

Quinoa

Lentils

Walnuts

Almonds

Fresh grocery

Fresh berries

Cherry tomatoes

Cucumber

Carrots

Avocado

Lemon

Bakery

Whole grain bread

Snacks & sweets

Honey

Hummus

Olives

Spices & sauces

Olive oil

Meal plan overview

""Paleo Meal Plan for Vegans"" brings together the best of two worlds, offering a plant-based approach to ancestral eating.

Over the span of 14 days, this plan introduces a variety of vegan, Paleo-friendly meals, rich in nutrients and flavors. It's a creative and healthful way to explore the synergy between vegan and Paleo dietary practices.

Paleo meal plan for vegans exemplary product

Foods to eat

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for essential fats and proteins.
Fruits and Vegetables: A diverse range for vitamins, minerals, and fiber.
Healthy Fats: Avocados, olive oil, and coconut oil for nutrient absorption and energy.
Algae and Seaweed: Spirulina, nori, and kelp for essential amino acids and minerals.
Fermented Foods: Sauerkraut, kimchi, and kombucha for gut health.
Plant-Based Milks: Almond, coconut, or hemp milk as dairy alternatives.
Mushrooms: For their umami flavor and nutritional value.
Herbal Teas and Water: For hydration and antioxidants.

✅Tip

Focus on nutrient-dense plant foods like leafy greens, nuts, seeds, and avocados to ensure adequate intake of essential vitamins and minerals.

Foods not to eat

All Animal Products: Meat, dairy, eggs, and fish are not part of a vegan diet.
Processed Vegan Foods: Often high in additives and not in line with Paleo principles.
Refined Sugars: Can be inflammatory and are not part of the Paleo diet.
Grains: Such as wheat, rice, and oats are excluded from a Paleo diet.
Legumes: Beans, lentils, and peanuts are typically avoided in Paleo.
Artificial Sweeteners and Additives: Not part of a natural diet.
Processed Oils: Such as canola or vegetable oils.
Alcohol: Especially those derived from grains or with added sugars.

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Main benefits

The Paleo meal plan for vegans combines veganism with Paleo, emphasizing whole, plant-based foods. This plan includes nutrient-rich fruits, vegetables, nuts, and seeds, offering a healthful and ethical dietary approach.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Opt for a variety of vegetables like spinach, avocado, and carrots, buying them in season for better prices. Bulk-buying nuts and seeds like almonds, walnuts, and chia seeds can lead to significant savings. Homemade almond milk and coconut yogurt can be more economical than store-bought versions. Consider making your own vegan-friendly pancake mix using almond flour and coconut flour.

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Extra tips

These Paleo vegan snacks are both healthy and satisfying:

Fruit salad with a squeeze of lemon
Vegetable sticks with tahini
Homemade sweet potato chips
Nuts and seeds mix
Avocado slices
Coconut yogurt with berries
Zucchini chips

For Paleo vegans, it's important to select beverages that align with both Paleo and vegan principles. This includes water for essential hydration, herbal teas for a variety of health benefits, coconut water for natural electrolytes, unsweetened almond milk as a dairy alternative, and green tea for its antioxidant properties.

Paleo for vegans requires careful planning to ensure adequate protein intake without animal products. Sources like spirulina, hemp, and chia seeds are excellent for protein and essential fatty acids. Nutritional yeast and seaweed can provide much-needed vitamins and minerals. This version of Paleo focuses heavily on fruits, vegetables, nuts, and seeds, ensuring a well-rounded intake of nutrients while adhering to both vegan and Paleo principles.

Meal plan suggestion

Day 1

Breakfast: Smoothie with spinach, avocado, coconut milk, and chia seeds (calories: 300, protein: 5g, carbs: 20g, fat: 22g)
Lunch: Salad with mixed greens, nuts, seeds, and olive oil dressing (calories: 350, protein: 8g, carbs: 15g, fat: 30g)
Snack: Carrot sticks with almond butter (calories: 150, protein: 4g, carbs: 10g, fat: 12g)
Dinner: Zucchini noodles with avocado pesto sauce (calories: 400, protein: 6g, carbs: 20g, fat: 35g)

Day 2

Breakfast: Coconut yogurt with mixed berries and a sprinkle of pumpkin seeds (calories: 280, protein: 6g, carbs: 25g, fat: 15g)
Lunch: Cauliflower rice stir-fry with mixed vegetables and tahini sauce (calories: 360, protein: 8g, carbs: 40g, fat: 20g)
Snack: A small apple with a handful of almonds (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
Dinner: Baked eggplant with tomato sauce and nutritional yeast (calories: 350, protein: 8g, carbs: 30g, fat: 20g)

Day 3

Breakfast: Chia seed pudding made with almond milk and topped with fresh fruit (calories: 300, protein: 5g, carbs: 30g, fat: 15g)
Lunch: Avocado and tomato salad with olive oil and lemon dressing (calories: 320, protein: 4g, carbs: 20g, fat: 25g)
Snack: Sliced cucumber with guacamole (calories: 150, protein: 2g, carbs: 10g, fat: 12g)
Dinner: Stuffed bell peppers with cauliflower rice and vegetables (calories: 400, protein: 8g, carbs: 40g, fat: 22g)

Day 4

Breakfast: Smoothie with kale, almond milk, banana, and flaxseeds (calories: 280, protein: 5g, carbs: 30g, fat: 10g)
Lunch: Mixed vegetable salad with avocado and walnuts (calories: 350, protein: 6g, carbs: 20g, fat: 30g)
Snack: A handful of mixed nuts (calories: 200, protein: 5g, carbs: 8g, fat: 18g)
Dinner: Grilled portobello mushrooms with a side of roasted Brussels sprouts (calories: 380, protein: 8g, carbs: 25g, fat: 25g)

Day 5

Breakfast: Paleo vegan pancakes made with almond flour and topped with fresh berries (calories: 350, protein: 10g, carbs: 35g, fat: 18g)
Lunch: Butternut squash soup with coconut milk and a side of mixed greens (calories: 300, protein: 4g, carbs: 40g, fat: 15g)
Snack: Bell pepper slices with almond cheese (calories: 180, protein: 4g, carbs: 10g, fat: 12g)
Dinner: Baked sweet potato with avocado and salsa (calories: 400, protein: 6g, carbs: 50g, fat: 20g)

Day 6

Breakfast: Acai bowl with nuts, seeds, and coconut flakes (calories: 320, protein: 6g, carbs: 30g, fat: 18g)
Lunch: Spinach and mushroom sauté with tahini dressing (calories: 350, protein: 8g, carbs: 15g, fat: 28g)
Snack: A small serving of berries and a few macadamia nuts (calories: 180, protein: 2g, carbs: 15g, fat: 12g)
Dinner: Zucchini lasagna with cashew cheese (calories: 400, protein: 10g, carbs: 30g, fat: 25g)

Day 7

Breakfast: Green smoothie with spinach, almond milk, banana, and protein powder (calories: 300, protein: 20g, carbs: 30g, fat: 10g)
Lunch: Cauliflower steak with a side of roasted asparagus (calories: 280, protein: 6g, carbs: 20g, fat: 20g)
Snack: Raw veggie sticks with cashew dip (calories: 150, protein: 4g, carbs: 10g, fat: 10g)
Dinner: Vegan curry with coconut milk and mixed vegetables (calories: 400, protein: 8g, carbs: 35g, 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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