Paleo meal plan for vegetarian

Merging plant-based eating with ancestral habits, the Paleo meal plan for vegetarians focuses on vegetarian foods that align with Paleo principles. It includes a variety of fruits, vegetables, nuts, and seeds, along with dairy and eggs.

This plan offers a unique approach to vegetarianism, rooted in natural, unprocessed foods. It’s about enjoying the benefits of Paleo while maintaining a vegetarian diet.

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Berries
Apples
Pears
Avocado
Blueberries
Strawberries
Tomatoes

Cucumber
Spinach
Kale
Quinoa
Brown rice
Lentils
Chickpeas

Tofu
Almonds
Chia seeds
Flaxseeds
Olive oil
Herbal tea
Water

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Article reviewed

Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Nov 22, 2024.

Meal plan overview

"Paleo Meal Plan for Vegetarian" is a harmonious blend of plant-based nutrition and primal eating.

Discover a variety of delicious, nutrient-rich vegetarian meals that adhere to Paleo guidelines. This two-week plan is a testament to how a vegetarian diet can be naturally aligned with Paleo principles, offering healthful, diverse, and satisfying meals.

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Foods to eat

Eggs: For protein and nutrients.
Dairy Alternatives: Almond milk, coconut yogurt, and other non-dairy options.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for healthy fats and protein.
Fruits and Vegetables: A wide variety for essential vitamins and minerals.
Healthy Fats: Avocado and olive oil for monounsaturated fats.
Seaweed: For iodine and other trace minerals.
Fermented Foods: Like sauerkraut and kimchi for gut health.
Herbal Teas: For hydration and antioxidants.

✅ Tip

Include a variety of plant-based protein sources such as tofu, tempeh, and legumes to meet protein needs while adhering to a paleo framework.

Foods not to eat

Meat and Fish: As this is a vegetarian approach to Paleo.
Dairy Products: If following a stricter Paleo regimen.
Processed Vegetarian Foods: Often high in additives and not Paleo-friendly.
Refined Sugars: Can be inflammatory and are not part of the Paleo diet.
Legumes: Such as beans and lentils, are typically avoided in Paleo.
Grains: Like wheat, rice, and oats are not included in Paleo.
Artificial Sweeteners: Not part of a natural, Paleo diet.
Processed Oils: Such as canola or soybean oil.

Main benefits

The Paleo meal plan for vegetarians creatively adapts the Paleo principles to a vegetarian lifestyle, focusing on plant-based proteins, fruits, vegetables, nuts, and seeds to provide a nutritious, balanced diet.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A Paleo meal plan for vegetarians can be varied and nutritious with these alternatives:

Use tempeh for a different protein source instead of tofu.
Zoodles (zucchini noodles) can replace spaghetti squash for a unique twist.
For a creamy spread, try tahini instead of almond butter.
Consider red lentils for a different texture compared to green lentils in soups.
Enhance your salads with watercress instead of mixed greens.

How to budget on this meal plan

Focus on plant-based protein sources like eggs, chickpeas, and tofu, which can be more economical when bought in bulk. Avocado, mixed greens, and nuts like almonds and cashews are essential for a vegetarian diet and can be purchased in larger quantities. Consider making your own almond butter and coconut yogurt to save money.

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Extra tips

Any healthy snack ideas?

Enjoy these vegetarian Paleo snacks:

Carrot and cucumber sticks with almond butter
Homemade vegetable chips (beet, sweet potato, carrot)
Guacamole with bell pepper slices
Cashews or almonds
Coconut yogurt
Stuffed avocados (with veggies and nuts)
Chia pudding made with almond milk

What should I drink on this meal plan?

For a Paleo vegetarian, beverage options need to complement a plant-based approach. Water, certainly, for hydration. Herbal teas, offering a range of health benefits. Unsweetened almond milk, for a dairy-free alternative. Coconut water, for its hydrating properties. Green tea, for its antioxidant benefits.

How to get even more nutrients?

Paleo for vegetarians can be challenging due to the diet’s heavy reliance on animal proteins. However, it can be adapted by including plant-based protein sources such as eggs (if permissible), nuts, and seeds. Ample vegetables, fruits, and healthy fats from avocados and olive oil help to maintain nutritional balance. It’s important to be mindful of protein and certain nutrients typically abundant in meat, which may need to be supplemented.

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