Full Paleo Meal Plan for Vegetarian: A Sample Menu
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.
Meal plan grocery list
- 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
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.
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.
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.
Meal plan suggestions
Paleo Meal Plan for Vegetarians
Day 1
- Breakfast: Scrambled eggs with spinach and avocado (calories: 300, protein: 20g, carbs: 10g, fat: 22g)
- Lunch: Mixed greens salad with nuts, seeds, and olive oil dressing (calories: 350, protein: 10g, carbs: 15g, fat: 28g)
- Snack: Carrot and cucumber sticks with almond butter (calories: 150, protein: 5g, carbs: 10g, fat: 12g)
- Dinner: Grilled portobello mushrooms with a side of roasted sweet potatoes (calories: 400, protein: 8g, carbs: 40g, fat: 22g)
Day 2
- Breakfast: Coconut yogurt with mixed berries and nuts (calories: 300, protein: 6g, carbs: 20g, fat: 20g)
- Lunch: Avocado and chickpea salad with lemon-tahini dressing (calories: 400, protein: 15g, carbs: 40g, fat: 20g)
- Snack: Sliced apple with a handful of almonds (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
- Dinner: Zucchini noodles with cashew sauce and cherry tomatoes (calories: 350, protein: 10g, carbs: 30g, fat: 20g)
Day 3
- Breakfast: Chia seed pudding made with almond milk and topped with fresh fruit (calories: 280, protein: 6g, carbs: 25g, fat: 15g)
- Lunch: Stuffed bell peppers with quinoa, black beans, and vegetables (calories: 380, protein: 12g, carbs: 50g, fat: 15g)
- Snack: Celery sticks with cashew butter (calories: 150, protein: 4g, carbs: 5g, fat: 12g)
- Dinner: Eggplant curry with a side of cauliflower rice (calories: 400, protein: 8g, carbs: 35g, fat: 25g)
Day 4
- Breakfast: Smoothie with spinach, almond milk, banana, and flaxseeds (calories: 250, protein: 5g, carbs: 30g, fat: 10g)
- Lunch: Lentil soup with a side of mixed greens salad (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
- Snack: A handful of mixed nuts and dried fruits (calories: 200, protein: 5g, carbs: 20g, fat: 12g)
- Dinner: Roasted vegetable kebabs with tahini sauce (calories: 350, protein: 8g, carbs: 30g, fat: 22g)
Day 5
- Breakfast: Paleo pancakes made with almond flour, topped with fresh berries (calories: 350, protein: 10g, carbs: 35g, fat: 18g)
- Lunch: Mixed vegetable stir-fry with tofu (calories: 400, protein: 20g, carbs: 30g, fat: 22g)
- Snack: Guacamole with raw vegetable sticks (calories: 150, protein: 3g, carbs: 10g, fat: 12g)
- Dinner: Baked spaghetti squash with marinara sauce and nutritional yeast (calories: 300, protein: 8g, carbs: 40g, fat: 12g)
Day 6
- Breakfast: Omelette with tomatoes, onions, and green peppers (calories: 300, protein: 18g, carbs: 10g, fat: 20g)
- Lunch: Spinach and mushroom quiche (no crust) (calories: 350, protein: 20g, carbs: 15g, fat: 22g)
- Snack: A small serving of berries and a few macadamia nuts (calories: 180, protein: 2g, carbs: 15g, fat: 12g)
- Dinner: Cauliflower steaks with a side of roasted asparagus (calories: 250, protein: 10g, carbs: 20g, fat: 15g)
Day 7
- Breakfast: Berry and almond milk smoothie bowl with coconut flakes (calories: 320, protein: 6g, carbs: 30g, fat: 18g)
- Lunch: Kale and avocado salad with pumpkin seeds (calories: 300, protein: 10g, carbs: 20g, fat: 20g)
- Snack: Baked sweet potato fries with a small side of guacamole (calories: 200, protein: 3g, carbs: 35g, fat: 7g)
- Dinner: Grilled portobello steak with a side of quinoa and roasted vegetables (calories: 400, protein: 12g, carbs: 45g, fat: 20g)
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.
