Paleo Meal Plan: Free 7-day sample menu

A free 7-day grain-free, dairy-free menu built from real recipes

The paleo diet focuses on whole, unprocessed foods that our bodies are designed to thrive on. Get weekly meal plans with simple recipes using real ingredients.

See Sample Meals

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Meals
7 days
Grocery list
Included
Recipes this week
25
Printable
No email

What is the Paleo Diet?

The Paleolithic (paleo) diet is based on foods similar to what our hunter-gatherer ancestors ate during the Paleolithic era. It emphasizes whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds while eliminating processed foods, grains, legumes, and dairy. The philosophy is simple: if a caveman couldn't eat it, neither should you.

Free 7-Day Paleo Meal Plan

This paleo week is built around meat, seafood, eggs, vegetables, fruit and nuts, with no grains, dairy, legumes or refined sugar. Breakfasts range from a kale scramble and a salmon omelette with guacamole to turkey sausage patties and sweet potato hash browns with bacon; lunches and dinners are salads, stir-fries and simple roasts, with fruit-and-nut-butter snacks on some days. Macros are shown for every recipe whose nutrition we’ve verified, and a day total appears only when every item that day is verified.

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Day 1

Day 2

Day total: 1,513 kcal · 101 g protein · 8 g carbs · 118 g fat

Day 3

Day 4

Day 5

Day total: 1,591 kcal · 116 g protein · 20 g carbs · 116 g fat

Day 6

Day 7

Nutrition is per serving and shown only for recipes whose numbers we've verified (carbs are total carbohydrates as listed on the recipe). Day totals appear only when every item that day is verified; we never add up partial data. Brands and portion sizes vary.

Daily Macros for the Week

Daily calories, protein, carbs and fat for the 7-day Paleo sample plan
DayCaloriesProteinCarbsFat
Day 1Nutrition coming soon
Day 21,513101 g8 g118 g
Day 3Nutrition coming soon
Day 4Nutrition coming soon
Day 51,591116 g20 g116 g
Day 6Nutrition coming soon
Day 7Nutrition coming soon

Typical Paleo split

40%
Fat
30%
Protein
30%
Carbs

Share of calories from each macro.

Find your calorie and macro targets with the free TDEE calculator →

Paleo Grocery List for the Week

Everything you need to cook the 7-day plan above for one person. No email or sign-up needed. Print it or screenshot it.

Produce

  • Apple: 1 whole + ¼ cup
  • Arugula: 5 cup
  • Avocado: 1½ whole + ¼ cup
  • Baby carrot: ½ cup
  • Baby kale: ½ cup
  • Bell pepper: 1
  • Blueberry: 1 cup
  • Broccoli: 3 head
  • Broccolini floret: 4 whole + ½ cup
  • Butter lettuce: 2 leaf
  • Carrot: 2
  • Celery: 1 stalk
  • Cherry tomato: ¼ cup
  • Cilantro: 10 leaf + 1 tsp
  • Cucumber: 2
  • Fennel bulb: ½ cup
  • Jalapeno: ¼ whole + 1 tbsp
  • Lemon: 2
  • Napa cabbage: 1 cup
  • Onion: 1 whole + 2 cup + 1 tbsp
  • Red bell pepper: ½ cup
  • Red onion: ½ cup + 2 tbsp
  • Romaine lettuce: 2 cup
  • Sweet potato: ½

Meat & Seafood

  • Bacon: 4 strip
  • Beef top sirloin: 12 oz
  • Boneless pork chop: 6 oz
  • Chicken breast: 1
  • Chicken breast tender: 2
  • Ground beef: 1 cup
  • Ground turkey: 10 oz
  • Prosciutto: 2 slice
  • Salmon fillet: 10 oz
  • Shrimp: 25
  • Skirt steak: 5 oz
  • Smoked salmon: 2 slice
  • Stir fry beef: 1⅛ lb
  • Strip steak: 6 oz
  • Tuna: 1 can

Dairy & Eggs

  • Egg: 13

Nuts & Seeds

  • Almond butter: 4 tbsp

Oils & Condiments

  • Avocado oil: 14 tbsp
  • Coconut oil: 4 tsp
  • Olive oil: 5 tbsp

Pantry

  • Chicken stock: 1½ cup
  • Olive: 1 handful
  • Roasted red pepper: ¼ cup

Spices & Seasonings

  • Black pepper: to taste
  • Himalayan pink salt: to taste

Members get this list generated automatically every week, scaled to their household, and can send it to Instacart or Kroger.

Is a Paleo Meal Plan Right for You?

A good fit if

  • You want to eat whole foods without grains, dairy or legumes
  • You want to cook simple meals with short ingredient lists
  • You’re coming off Whole30 and want a sustainable next step
  • You want a plan that’s dairy-free by default

Probably not for you if

  • You’re vegetarian or vegan
  • You need a high-fiber diet built on whole grains and beans (for example, on medical advice)
  • You’re on a tight budget and meat prices are a stretch (buy frozen shrimp and cheaper cuts)

Tips for your first paleo week

  1. Make the turkey sausage patties in one batch; they reheat in two minutes.
  2. Prep a tray of broccoli florets and sliced onion on day one for the stir-fries.
  3. Cook extra salmon or steak at dinner; it makes a fast lunch the next day.
  4. Want more carbs? Add sweet potato or fruit to any meal.

Benefits of Paleo

Whole Food Nutrition

Every meal is built on real, unprocessed ingredients that nourish your body naturally.

Reduced Inflammation

Eliminating processed foods and grains can help reduce chronic inflammation throughout your body.

Stable Blood Sugar

By avoiding refined carbs and sugars, you maintain steady energy levels throughout the day.

Better Digestion

Many people experience improved gut health when removing grains, legumes, and dairy.

Increased Energy

Nutrient-dense whole foods provide sustained energy without the crashes.

Natural Weight Management

Eating real foods helps regulate appetite and supports healthy body composition.

What to Eat on Paleo

Foods to Enjoy

  • Grass-fed meats (beef, lamb, pork)
  • Wild-caught fish and seafood
  • Free-range poultry and eggs
  • Vegetables (all types)
  • Fruits (especially berries)
  • Nuts and seeds
  • Healthy oils (olive, coconut, avocado)
  • Sweet potatoes and tubers
  • Herbs and spices

Foods to Avoid

  • Grains (wheat, oats, rice, corn)
  • Legumes (beans, lentils, peanuts)
  • Dairy products
  • Refined sugar
  • Processed foods
  • Vegetable and seed oils
  • Artificial sweeteners
  • Alcohol (most types)
  • Soy products

36 Paleo Recipes to Try

Every recipe from the sample week, plus more paleo recipes from our library to swap in.

Browse all paleo recipes

Breakfast

Lunch

Dinner

Snacks

Paleo guides

Related diets

Paleo FAQs

Is this Paleo meal plan really free?
Yes. The 7-day sample menu, verified macros and grocery list on this page are free to read and print. You don't need an email address or an account. A Ultimate Meal Plans membership adds a new paleo plan every week, full recipe instructions and an automatic shopping list, with a 14-day free trial on the quarterly plan.
How many calories are in this Paleo meal plan?
On the 2 days where every recipe has verified nutrition, the menu comes to 1,513 to 1,591 calories a day. We're still verifying nutrition for the other recipes, so we don't publish totals for the remaining days. The menu is written as one serving of each recipe for one adult, so scale portions to your needs; our free TDEE calculator can estimate yours.
Can I eat potatoes on paleo?
Regular white potatoes are debated in the paleo community. Sweet potatoes are generally accepted and encouraged. Some paleo followers include white potatoes in moderation, while stricter versions exclude them.
Is paleo the same as keto?
No, they're different. Paleo focuses on food quality and eliminating processed foods, while keto focuses on macronutrient ratios to achieve ketosis. Paleo allows more carbs from fruits and starchy vegetables.
What can I drink on paleo?
Water, herbal teas, and black coffee are staples. Some paleo followers include kombucha and coconut water. Avoid sodas, fruit juices, and most alcohol.
How long does it take to see results on paleo?
Many people notice improved energy and digestion within the first 1-2 weeks. More significant changes like weight loss and reduced inflammation typically become noticeable after 30 days.
What can I eat for breakfast on paleo?
Eggs, homemade sausage, breakfast hashes with meat and vegetables, and fruit with nut butter are all paleo. This sample week includes a kale scramble, a salmon omelette with guacamole, sweet potato hash browns with bacon, turkey sausage patties and a veggie egg skillet.
Is paleo low carb?
Paleo doesn’t set a carb limit, but because it removes grains and sugar, most paleo menus end up moderately low in carbs. This sample week is on the lower end; add fruit or sweet potatoes if you want more.
What’s the difference between paleo and Whole30?
Whole30 is a strict 30-day reset based on paleo foods that also bans paleo-style baked goods and treats. Paleo is meant to be a long-term way of eating, with a bit more flexibility.

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This sample meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease or an autoimmune condition, or take medication.