You might have heard of the Paleo diet, also known as the “caveman diet,” on the internet. It might sound simple to follow a paleo meal plan, because the guidelines are fairly simple – but as with all eating plans, it can get tricky you’re planning for the whole week.
Luckily, we’ve prepared everything you need to know about the paleo diet and a 7-day Paleo diet meal plan as a starting reference! We’ve given you plenty of variety and balance, and also made sure there’s some use of meal prep and leftovers to save time.
7-Day Paleo Diet Meal Plan
Our 7-day paleo diet meal plan is designed to give you a reference for what you can eat on a paleo meal plan! Take not that the meal plan is based on a 1,600-calorie diet.
Note: We repeat a few recipes throughout the meal plan to simplify meal preparation, save time, ensure consistency, reduce food waste, and make it easier for beginners to stick to the diet. You can view the summary of the recipe repetitions here.
With most meal plans, day 1 is meal prep day. This means, most of the meals you prepare today are repeated throughout the week.
If you do it this way, you need around 3 hours allotted for preparation and cooking. It seems like a lot but it’ll pay off during the rest of the week!
Note: Refer to this table to to find out which recipes you’ll need to prepare multiple servings of. And this section for food safety tips when prepping food in advance.
For Day 2 meal prep we have a few tips to help you prepare your meal in advance:
- For the Paleo porridge, you can choose to cook a large batch, and then store in portions. For the toppings, pre-chop and store separately.
- For the Air fryer carrots, you can peel, cut and air fry them in advance and portion them in containers and just reheat before serving.
To meet a 1600-kcal recommendation:
- For lunch, you’ll be having some Paleo Turkey Burgers (approx. 211 calories) together with your Mediterranean sweet potatoes. Yum!
Tips when preparing meal prep bowls in advance:
- Cook the ingredients separately and store different components (like starches, proteins, and vegetables) in separate compartments or containers if possible to maintain texture and flavor.
- Avoid overfilling containers to allow for even cooling and reheating.
- Eat your refrigerated meal prep bowls within 3-4 days.
Tips for the Watermelon Kiwi Popsicles:
- Puree watermelon and kiwi.
- Pour into molds and freeze.
- Keep frozen until ready to eat.
To meet a 1600-kcal recommendation:
- Have a serving of Clean-Eating Cobb Salad (approx. 353 calories) together with your easy one pan Mediterranean cod.
Tips for the Flourless Banana & Protein Powder Pancakes:
- Cook pancakes and freeze in layers with parchment paper.
- Warm up pancakes in a toaster or microwave.
To meet a 1600-kcal recommendation:
- Have a refreshing drink of Watermelon and Banana Smoothie (approx. 61 calories) together with your lunch. If you don’t feel like drinking it for lunch, you can also have it as an AM snack.
Tip: For the smoothies, prepare them the same day you want to drink them to ensure maximum freshness and nutrient retention.
At this point of the meal plan, you’ve probably prepared most of these meals in advance so you’ll only have to prepare the smoothie as your snack and the rest you can reheat in the microwave!
To meet a 1600-kcal recommendation:
- Similar to Day 4, you’ll be having a serving of Clean-Eating Cobb Salad (approx. 353 calories) together with your easy one pan Mediterranean cod. Be sure to take note of this so you can prepare enough servings for the week.
Day 7 marks the last day of your meal plan for the week. Remember, you can always repeat this plan or mix and match your favorite recipes to continue your healthy eating journey.
Note: You can join Paleo communities here in Samsung Food found in this section.
To meet a 1600-kcal recommendation:
- Similar to Day 2, you’ll be having some Paleo Turkey Burgers (approx. 211 calories) together with your Mediterranean sweet potatoes for lunch. Be sure to take note of this so you can prepare enough servings for the week.
Below is a quick overview of the recipes that are repeated during the 7-day Paleo Diet Meal Plan:
| Recipes | Number of servings to prepare | Day and meal planned |
| Sweet Potato & Turkey Breakfast Hash | 2 servings | Day 1, and 4 Breakfast |
| Paleo ‘porridge’ | 2 servings | Day 2, and 6 Breakfast |
| Egg-Free Breakfast Casserole | 2 servings | Day 3, and 7 Breakfast |
| Mediterranean sweet potato and chickpea | 2 servings | Day 2, and 7 Lunch |
| Steak Taco Bowls (Street Taco Inspired | 2 servings | Day 1, and 3 Lunch |
| Snack Almonds | 3 servings | Day 1, 3 and 5 Snacks |
| Air Fryer Carrots | 2 servings | Day 2, and 7 Snacks |
| Watermelon and Banana Smoothie | 2 servings | Day 5 Lunch, and 6 Snacks |
| Chicken Ratatouille Sheet Pan Dinner | 2 servings | Day 1, and 3 Dinner |
| Chipotle Lime Shrimp Bowls | 3 servings | Day 2, 5 and 7 Dinner |
| Paleo Turkey Burgers | 2 servings | Day 2, and 7 Lunch |
| Clean-Eating Cobb Salad | 2 servings | Day 4, and 6 Lunch |
Tips, Advice, and Reminders for a Paleo Diet Meal Plan
Plan Your Meals
- Create a Weekly Menu: Outline your breakfast, lunch, dinner, and snacks for the entire week.
- Grocery List: Make a comprehensive grocery list based on your menu to ensure you have all the ingredients you need.
Batch Cooking
- Cook in Bulk: Prepare large quantities of proteins like chicken, beef, or fish. Roast or grill them all at once and portion them out for the week.
- Vegetables: Roast a variety of vegetables such as sweet potatoes, broccoli, and Brussels sprouts in large batches. Store them in separate containers.
Storage Tips
- Use Airtight Containers: Store prepped meals in airtight containers to keep them fresh longer.
- Label and Date: Label each container with the contents and the date it was prepared to keep track of freshness.
- Freezing: Freeze portions that you won’t eat within a few days to maintain freshness. Defrost them in the refrigerator overnight before consuming.
Prep Ingredients Separately
- Separate Components: Store ingredients like proteins, veggies, and sauces separately. This allows for mix-and-match flexibility throughout the week.
- Salad Greens: Store washed and dried salad greens in a container with a paper towel to absorb excess moisture and keep them fresh longer.
Smart Cooking Techniques
- One-Pot Meals: Prepare one-pot meals or sheet pan dinners to save time on cooking and cleanup.
- Slow Cooker/Instant Pot: Utilize these appliances for easy, hands-off cooking of stews, soups, and roasts.
Snacks and Convenience Foods
- Paleo-Friendly Snacks: Prepare snacks like hard-boiled eggs, veggie sticks with guacamole, and homemade trail mix (nuts, seeds, dried fruit).
- Portion Control: Pre-portion snacks into single servings to avoid overeating and make them easy to grab on the go.
Incorporate Variety
- Rotate Recipes: Use a variety of recipes to keep meals interesting and prevent boredom.
- Flavor Enhancers: Stock up on herbs, spices, and Paleo-friendly sauces to add flavor without extra calories or unhealthy ingredients.
Utilize Leftovers
- Reinvent Meals: Use leftovers creatively, such as turning roasted chicken into chicken salad or using leftover vegetables in a stir-fry.
- Soup and Stews: Leftover meats and vegetables can be easily turned into hearty soups and stews.
Food safety reminders for a Pescatarian meal plan
Keep in mind these tips when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment if needed
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165°F (74°C) before eating.
- Use or discard leftovers within a safe time frame.
- Trust your senses – if it smells off, looks odd, or has mold, discard it.
What is the Paleo diet?
The Paleo diet focuses on consuming foods that were available to our pre-agricultural ancestors. It includes lean meats, fish, fruits, vegetables, nuts, and seeds. The diet avoids grains, legumes, dairy products, refined sugar, and processed foods.
What to eat on a Paleo Meal Plan
| Paleo Food list: What to eat and drink | Paleo Food list: What NOT to eat |
|---|---|
| Fruits and Vegetables: apples, bananas, berries, oranges, leafy greens, carrots, broccoli, tomatoes (yes, tomatoes are paleo!) | Grains: Quinoa, rice, millet, buckwheat, oats. |
| Lean Proteins and fish and seafood: beef, lamb, chicken, turkey, pork, salmon, trout, haddock, shrimp | Legumes: beans, lentils, peanuts |
| Healthy Fats: olive oil, coconut oil, avocado oil, almonds, walnuts, sunflower seeds | Processed Foods: refined sugar, artificial sweeteners, meat, packaged breakfast cereals |
| Herbs and spices: Garlic, turmeric, rosemary | Certain oils: soybean oil, canola oil |
| Beverages: Water is always the best choice, Herbal teas (green tea, chamomile tea), Coffee (in moderation and preferably black), and Coconut water (a natural electrolyte drink) |
What’s the difference between Paleo meal plans and Keto meal plans?
The Paleo diet emphasizes whole foods that our ancestors would have eaten, focusing on meats, fruits, and vegetables. The Keto diet, on the other hand, focuses on a high-fat, low-carb intake to achieve ketosis, where the body burns fat for fuel instead of carbohydrates. Both diets eliminate processed foods and refined sugars, but Keto allows dairy and requires strict carbohydrate limits.
Risks and Downsides of a Paleo Diet
While Paleo meal plans promote whole foods, it can be restrictive and difficult to maintain long-term. It excludes entire food groups like grains and dairy, which can make it challenging to get all necessary nutrients. Always consult a healthcare provider before starting any new diet plan.
Paleo Communities here at Samsung Food
Like you, there are others who are also following a paleo meal plan. You’re free to join and check out the recipes that are being posted in our paleo communities:
FAQs on Paleo Diet
Alcohol is generally avoided, but some people allow for occasional consumption of wine or spirits in moderation.
Yes, some popular Paleo snacks include nuts, seeds, fruits, and vegetable sticks with guacamole.
It can be challenging, but it’s possible by focusing on vegetables, fruits, nuts, seeds, and plant-based protein sources.
