Paleo Meal Plans

These 7-day paleo meal plans are built the way we define paleo for MyFoodData plans: meat, fish, eggs, vegetables, fruit, nuts and seeds, and olive or avocado oil are in — grains, legumes (including peanuts, soy, and edamame), dairy, white potato, refined sugar, and processed meats are out. Sweet potato is the main starchy vegetable. See how we define every meal plan for the full published definitions.

Each day provides about 2,000 calories (week average 1,971) with 131g of protein, 136g of carbs (from fruit, vegetables, and sweet potato — no grains), and 109g of fat, plus roughly 44g of fiber. Mains rotate daily — chicken and wild salmon, turkey and trout, beef and shrimp, pork and chicken thigh, sardines and cod, tuna and chicken, then halibut and turkey — with eggs as the breakfast staple.

Because paleo excludes dairy, calcium runs lower than in our other plans (about 820mg/day on average). Leafy greens such as kale and collards, broccoli, almonds, and sardines help; if you follow paleo long-term, talk with a health professional about calcium and vitamin D. Open any day in the meal planner to adjust servings, swap foods, or save the day to My Foods.

Notes

• Calorie needs vary. ~2,000 kcal/day is a maintenance reference for many adults; scale portions up or down, or add a second snack, to match your own targets.
• If you are pregnant, breastfeeding, or have a medical condition, consult a health professional before changing your diet.