Full Paleo Meal Plan for Vegans: A Sample Menu
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
- Greek yogurt
- Honey
- Walnuts
- Fresh berries
- Quinoa
- Cherry tomatoes
- Cucumber
- Feta cheese
- Olives
- Olive oil
- Lemon
- Hummus
- Carrots
- Whole grain bread
- Avocado
- Eggs
- Lentils
- Almonds
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.
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.
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A vegan Paleo meal plan can be delicious and nutritious with these substitutions:
- Try hemp seeds instead of chia seeds for a different nutrient profile.
- Jackfruit can be a unique meat substitute instead of eggplant in dishes.
- For a creamy addition, use macadamia nut butter instead of almond butter.
- Switch up your greens with Swiss chard instead of kale.
- Enhance your dishes with pumpkin puree instead of butternut squash.
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
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
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 suggestions
Paleo Meal Plan for Vegans
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)
Want to learn more?
⚠️ 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.
