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Paleo Diet Plan
A nutrition plan based on eating whole, unprocessed foods similar to what our ancestors ate. Eliminates grains, dairy, and processed foods for improved health and digestion.
Duration
4 Weeks
Calories
2000–2200 kcal/day
Macros Distribution
Protein — 30%
Carbs — 40%
Fat — 30%
Monday
4 MealsBreakfast
3 items
- Scrambled eggs with spinach
- Avocado
- Fresh berries
Lunch
3 items
- Grilled chicken salad
- Mixed vegetables
- Olive oil dressing
Snack
2 items
- Apple slices with almond butter
- Handful of walnuts
Dinner
3 items
- Baked salmon
- Roasted sweet potato
- Steamed broccoli
Tuesday
4 MealsBreakfast
4 items
- Coconut milk smoothie
- Protein powder
- Spinach
- Berries
Lunch
3 items
- Turkey lettuce wraps
- Vegetables
- Homemade mayo
Snack
2 items
- Hard-boiled eggs
- Cherry tomatoes
Dinner
3 items
- Grilled steak
- Asparagus
- Mushroom stir-fry
Wednesday
4 MealsBreakfast
3 items
- Paleo breakfast muffins
- Bacon
- Fresh fruit
Lunch
4 items
- Tuna salad
- Mixed greens
- Cucumber
- Olive oil
Snack
2 items
- Mixed nuts
- Dried fruit (small amount)
Dinner
3 items
- Chicken curry
- Cauliflower rice
- Green beans
Thursday
4 MealsBreakfast
3 items
- Egg and vegetable scramble
- Avocado
- Green tea
Lunch
3 items
- Shrimp stir-fry
- Mixed vegetables
- Coconut aminos
Snack
2 items
- Celery sticks with almond butter
- Berries
Dinner
3 items
- Pork chops
- Roasted root vegetables
- Salad
Friday
4 MealsBreakfast
3 items
- Paleo pancakes
- Berries
- Coconut cream
Lunch
4 items
- Beef burger (no bun)
- Lettuce wrap
- Tomato
- Onion
Snack
2 items
- Homemade trail mix
- Apple slices
Dinner
3 items
- Baked cod
- Zucchini noodles
- Tomato sauce
Saturday
4 MealsBreakfast
4 items
- Coconut yogurt parfait
- Berries
- Nuts
- Seeds
Lunch
4 items
- Chicken salad
- Mixed greens
- Avocado
- Olive oil
Snack
2 items
- Beef jerky (no sugar added)
- Carrot sticks
Dinner
3 items
- Lamb skewers
- Grilled vegetables
- Tzatziki (coconut yogurt)
Sunday
4 MealsBreakfast
2 items
- Egg muffins with vegetables
- Fresh fruit
Lunch
2 items
- Leftover lamb skewers
- Salad
Snack
2 items
- Coconut chips
- Dark chocolate (85% cocoa)
Dinner
3 items
- Roast chicken
- Roasted vegetables
- Gravy (no flour)
Notes
Focus on grass-fed meats, wild-caught fish, and organic produce. Avoid grains, legumes, dairy, refined sugar, and processed foods. Listen to your body and adjust portions as needed.