Paleo meal plan for weight loss

Updated on Nov 22, 2024

Targeting effective weight loss, the Paleo meal plan for weight loss focuses on lean proteins, healthy fats, and an abundance of vegetables and fruits. It cuts out processed foods, emphasizing natural, whole ingredients.

This plan is crafted to promote fat burning and satiety, aiding in weight loss while following Paleo principles. It’s about losing weight the natural and wholesome way.

Meal plan grocery list

Meats

Chicken breast

Flank steak

Turkey

Pork tenderloin

Beef

Lamb chops

Fish & seafood

Tuna

Salmon

Shrimp

Cod

Dairy & eggs

Eggs (for hard-boiling)

Coconut yogurt

Almond milk

Fresh grocery

Tomatoes

Mixed greens

Cucumber

Mushrooms

Green peppers

Avocado

Leafy greens

Baby carrots

Asparagus

Brussels sprouts

Zucchini

Cherry tomatoes

Celery

Bell peppers

Green beans

Cauliflower

Stir-fry vegetables (assorted)

Mixed vegetables

Berries (assorted)

Plant based

Almonds

Nuts (assorted)

Chia seeds

Almond butter

Guacamole

Hummus

Coconut milk

Coconut yogurt

Spices & sauces

Vinaigrette

Caesar dressing (Paleo-friendly)

Olive oil

Herbs for crust

Meal plan overview

Step into a leaner lifestyle with ""Paleo Meal Plan for Weight Loss"", where each meal is designed to support your weight loss journey.

This two-week plan is an effective blend of Paleo eating and calorie control, focusing on foods that fuel weight loss naturally. Enjoy a variety of meals that are not only weight-loss-friendly but also packed with flavor and nutrition.

Paleo meal plan for weight loss exemplary product

Foods to eat

Lean Proteins: Chicken breast, turkey, and lean cuts of beef for muscle maintenance and satiety.
Low-Carb Vegetables: Spinach, kale, and broccoli for low-calorie nutrient intake.
Healthy Fats: Avocado, olive oil, and nuts in moderation for nutrient density.
Low-Sugar Fruits: Berries, apples, and pears for natural sweetness and fiber.
Seeds: Chia, flax, and pumpkin seeds for healthy fats and protein.
Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Hydration: Water and herbal teas for maintaining hydration.
Eggs: A versatile and filling protein source.

✅Tip

Incorporate plenty of leafy greens and non-starchy vegetables to increase fiber intake and promote satiety.

Foods not to eat

Processed Paleo Foods: Often high in calories and sugars.
High-Calorie Nuts and Seeds: Like macadamia nuts and pecans in excess.
High-Sugar Fruits: Such as bananas and grapes.
Starchy Vegetables: Potatoes and other root vegetables in excess.
Dairy Products: Milk, cheese, and yogurt are not typically Paleo-friendly.
Sweetened Beverages: Including those labeled as Paleo-friendly.
Alcohol: Generally high in calories and can impede weight loss efforts.
Refined Sugars and Grains: Not part of the Paleo diet and can contribute to weight gain.

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Main benefits

The Paleo meal plan for weight loss focuses on high-protein and low-carb foods which can aid in reducing appetite and boosting metabolism. This plan emphasizes lean meats, vegetables, and fruits, helping in sustainable weight loss while ensuring nutritional balance.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on purchasing fresh produce like tomatoes, mixed greens, and cucumbers in season for better prices. Bulk-buying protein sources such as chicken breast, tuna, and flank steak can lead to significant savings. Consider making your own vinaigrette and guacamole at home to control ingredients and costs. Almond milk and chia seeds can be more economical when bought in larger quantities.

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Extra tips

Enjoy these low-calorie, nutrient-rich Paleo snacks for weight loss:

Fresh berries
Boiled eggs
Carrot and celery sticks
Homemade beef jerky
Unsweetened apple sauce
Cherry tomatoes
Cucumber slices

In Paleo weight loss, the best beverages are those that support hydration and metabolism without adding extra calories. Water, especially infused with fruits like lemon or cucumber for flavor, is essential. Green tea, known for boosting metabolism, is a great choice. Herbal teas can aid digestion, and bone broth provides nourishing minerals with few calories.

Paleo for weight loss focuses on high-protein and low-carbohydrate foods to help reduce appetite and increase metabolism. By consuming lean meats, fish, and plenty of vegetables, you get a rich mix of nutrients and fibers that help keep you full and energized. This diet limits grains and sugars, which can help decrease calorie intake and encourage the body to burn fat for energy, aiding in weight loss.

Meal plan suggestion

Day 1

Breakfast: Scrambled eggs with spinach and tomatoes (calories: 250, protein: 20g, carbs: 5g, fat: 16g)
Lunch: Grilled chicken breast with mixed greens and vinaigrette (calories: 300, protein: 30g, carbs: 8g, fat: 14g)
Snack: Sliced cucumber and a handful of almonds (calories: 120, protein: 4g, carbs: 6g, fat: 10g)
Dinner: Baked salmon with steamed broccoli (calories: 350, protein: 35g, carbs: 10g, fat: 18g)

Day 2

Breakfast: Omelette with mushrooms and green peppers (calories: 220, protein: 18g, carbs: 6g, fat: 14g)
Lunch: Tuna salad with avocado and leafy greens (calories: 320, protein: 25g, carbs: 12g, fat: 20g)
Snack: Baby carrots and guacamole (calories: 150, protein: 2g, carbs: 18g, fat: 8g)
Dinner: Grilled flank steak with asparagus (calories: 380, protein: 38g, carbs: 8g, fat: 22g)

Day 3

Breakfast: Smoothie with spinach, avocado, and coconut milk (calories: 280, protein: 5g, carbs: 12g, fat: 24g)
Lunch: Roast turkey salad with mixed vegetables (calories: 310, protein: 30g, carbs: 10g, fat: 16g)
Snack: Hard-boiled eggs (calories: 140, protein: 12g, carbs: 1g, fat: 10g)
Dinner: Grilled shrimp with garlic zucchini noodles (calories: 360, protein: 35g, carbs: 12g, fat: 18g)

Day 4

Breakfast: Poached eggs with avocado slices (calories: 270, protein: 18g, carbs: 8g, fat: 20g)
Lunch: Grilled chicken Caesar salad (no croutons, with Paleo-friendly dressing) (calories: 340, protein: 30g, carbs: 10g, fat: 20g)
Snack: A small handful of berries and nuts (calories: 120, protein: 3g, carbs: 10g, fat: 8g)
Dinner: Pork tenderloin with roasted Brussels sprouts (calories: 380, protein: 35g, carbs: 15g, fat: 20g)

Day 5

Breakfast: Mixed berry smoothie with almond milk and chia seeds (calories: 200, protein: 4g, carbs: 20g, fat: 11g)
Lunch: Grilled salmon salad with avocado and cherry tomatoes (calories: 330, protein: 28g, carbs: 12g, fat: 20g)
Snack: Celery sticks with almond butter (calories: 150, protein: 4g, carbs: 8g, fat: 12g)
Dinner: Beef stir-fry with a variety of vegetables (calories: 360, protein: 30g, carbs: 15g, fat: 20g)

Day 6

Breakfast: Baked avocado egg boats (calories: 300, protein: 12g, carbs: 8g, fat: 24g)
Lunch: Chicken and vegetable soup (calories: 250, protein: 22g, carbs: 12g, fat: 12g)
Snack: A small apple and a handful of walnuts (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
Dinner: Grilled lamb chops with steamed green beans (calories: 400, protein: 38g, carbs: 10g, fat: 24g)

Day 7

Breakfast: Coconut yogurt with a handful of mixed nuts (calories: 250, protein: 6g, carbs: 12g, fat: 20g)
Lunch: Shrimp and avocado salad with olive oil and lemon dressing (calories: 320, protein: 25g, carbs: 12g, fat: 20g)
Snack: Sliced bell peppers with a small serving of hummus (calories: 100, protein: 3g, carbs: 15g, fat: 5g)
Dinner: Herb-crusted cod with roasted cauliflower (calories: 350, protein: 34g, carbs: 15g, fat: 18g)

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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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