14-Day Paleo Meal Plan
Two weeks is where Paleo stops being an experiment and starts being a routine. The plan rotates meals so you are not eating the same dinner six times.
Goal
Duration
Max cooking time
Budget
People
Estimated 1637 kcal and 108 g protein per person per day. Figures are rough planning estimates, not measured values.
Your 14-day Paleo meal plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 (Mon) | Eggs & avocado | Ground beef taco bowl | Pork chops & apple slaw | Leftover chicken strips |
| Day 2 (Tue) | Sweet potato & sausage hash | Egg salad plate | Turkey & vegetable chili | Celery + almond butter |
| Day 3 (Wed) | Spinach & mushroom omelette | Beef patties & slaw | Paleo meatballs & zucchini noodles | Carrots + guacamole |
| Day 4 (Thu) | Hard-boiled eggs + fruit | Chicken & roasted sweet potato box | Coconut chicken curry | Berries + coconut flakes |
| Day 5 (Fri) | Berry protein smoothie | Chicken & vegetable soup | Sheet-pan chicken thighs & broccoli | Two hard-boiled eggs |
| Day 6 (Sat) | Coconut chia pudding | Turkey lettuce wraps | Baked white fish & greens | Beef jerky + fruit |
| Day 7 (Sun) | 2-ingredient banana pancakes | Tuna & avocado boats | Roast chicken & root vegetables | Apple + almonds |
| Day 8 (Mon) | Make-ahead egg muffins | Chicken salad bowl | Beef & roasted vegetables | Olives + walnuts |
| Day 9 (Tue) | Hard-boiled eggs + fruit | Egg salad plate | 15-minute beef stir-fry | Banana + almond butter |
| Day 10 (Wed) | Eggs & avocado | Chicken & roasted sweet potato box | Turkey & vegetable chili | Tuna on cucumber rounds |
| Day 11 (Thu) | Berry protein smoothie | Chicken salad bowl | Coconut chicken curry | Carrots + guacamole |
| Day 12 (Fri) | Spinach & mushroom omelette | Turkey lettuce wraps | 15-minute beef stir-fry | Tuna on cucumber rounds |
| Day 13 (Sat) | 2-ingredient banana pancakes | Ground beef taco bowl | Paleo meatballs & zucchini noodles | Apple + almonds |
| Day 14 (Sun) | Coconut chia pudding | Chicken & vegetable soup | Roast chicken & root vegetables | Leftover chicken strips |
Grocery list
Scaled for 2 people across 14 days.
Meat & Protein
- Beef jerky (no added sugar) — 80 g
- Beef steak or stewing beef — 920 g
- Canned tuna — 4 can
- Chicken breast — 2720 g
- Chicken thighs — 4 thighs
- Eggs — 68 eggs
- Ground beef — 1500 g
- Ground turkey — 600 g
- Pork chops — 2 chop
- Pork sausage (no additives) — 200 g
- Turkey breast — 560 g
- White fish fillet (cod) — 340 g
- Whole chicken — 1 chicken
Vegetables & Fruit
- Apples — 11 apple
- Avocado — 10 avocado
- Banana — 10 banana
- Bell peppers — 10 pepper
- Broccoli — 5 head
- Cabbage — 0.8 head
- Carrots — 10 carrot
- Carrots — 16 carrots
- Cauliflower — 1.2 head
- Celery — 4 stalks
- Celery — 4 stalk
- Cucumber — 3.2 cucumber
- Frozen berries — 8 cup
- Garlic — 4 cloves
- Lemons — 2.5 lemon
- Lettuce (romaine) — 2.4 head
- Mixed salad leaves — 16 handfuls
- Mushrooms — 240 g
- Onion — 1.5 onion
- Spinach — 6 handful
- Spinach — 4 handfuls
- Sweet potatoes — 10 medium
- Tomatoes — 4 tomato
- Zucchini — 5 zucchini
Pantry
- Almond butter — 8 tbsp
- Almonds — 100 g
- Chia seeds — 12 tbsp
- Chicken broth — 6 cups
- Coconut aminos — 4 tbsp
- Coconut flakes — 4 tbsp
- Coconut milk — 7 cup
- Coconut oil — 4 tsp
- Crushed tomatoes — 4 can
- Curry powder — 4 tbsp
- Ground cumin — 8 tsp
- Olive oil — 12 tsp
- Olive oil — 18 tbsp
- Walnuts — 50 g
Fridge & Extras
- Olives — 100 g
Sunday 60-minute meal prep
Cook these components once and the rest of the week is assembly.
- 1. Ground beef taco bowlBrown ground beef with cumin and paprika, spoon over shredded lettuce and salsa.
- 2. Leftover chicken stripsSliced cold roast chicken from the Sunday batch.
- 3. Sweet potato & sausage hashPan-fry pre-roasted sweet potato cubes with sausage and onion until crisp.
- 4. Egg salad plateChop boiled eggs with avocado instead of mayo, serve over leaves.
- 5. Turkey & vegetable chiliBrown turkey mince, add tomatoes, peppers and spices, simmer 20 minutes.
- 6. Celery + almond butterTwo celery stalks filled with almond butter.
Rotation beats variety
A fortnight of completely different meals means fourteen shopping problems. This plan reuses a core set of ingredients across both weeks so the list stays short and nothing is wasted.
Shop weekly, plan fortnightly
Print the full plan, but split the shopping in two. Buy the pantry items and frozen goods once, and buy fresh produce and meat at the start of each week.
Frequently asked questions
- Should I shop once for 14 days?
- Only for pantry and frozen items. Fresh meat, fish and salad will not last two weeks in a normal fridge.
- What if I get bored in week two?
- Regenerate week two with a different cooking-time or budget setting. It reshuffles the meal pool without changing the plan structure.
Keep planning
- Paleo Meal Plan: A Simple 7-Day Plan for BeginnersBuild a free Paleo meal plan in seconds: 7 days of simple meals, an automatic grocery list, Sunday meal prep and a printable version.
- 3-Day Paleo Meal PlanA 3-day Paleo meal plan for a trial run: nine meals, three snacks and a short grocery list you can buy in one small shop.
- 5-Day Paleo Meal PlanA Monday-to-Friday Paleo meal plan with work-friendly lunches, a grocery list and a Sunday prep block.
- 7-Day Paleo Meal PlanA full week of Paleo meals — breakfast, lunch, dinner and a snack for seven days — with an automatic grocery list and prep sheet.
- Paleo Grocery ListA complete Paleo grocery list by aisle, plus a generated shopping list that matches whatever meal plan you build.
- Paleo Meal Prep PlanA 60-minute Sunday Paleo meal prep routine with a batch-cook order, storage times and a plan showing how each component is reused.