EPEasy Paleo Plan

21-Day Paleo Meal Plan

Three weeks is long enough for the shopping, cooking and cleaning to become habit rather than effort. That habit, not the food itself, is what makes the change stick.

Goal
Duration
Max cooking time
Budget
People

Estimated 1651 kcal and 109 g protein per person per day. Figures are rough planning estimates, not measured values.

Your 21-day Paleo meal plan

DayBreakfastLunchDinnerSnack
Day 1 (Mon)Spinach & mushroom omeletteChicken & roasted sweet potato boxSheet-pan chicken thighs & broccoliLeftover chicken strips
Day 2 (Tue)Eggs & avocadoChicken salad bowlBeef & roasted vegetablesTuna on cucumber rounds
Day 3 (Wed)Sweet potato & sausage hashEgg salad plateRoast chicken & root vegetablesApple + almonds
Day 4 (Thu)Coconut chia puddingBeef patties & slawPaleo meatballs & zucchini noodlesOlives + walnuts
Day 5 (Fri)Hard-boiled eggs + fruitTuna & avocado boats15-minute beef stir-fryCarrots + guacamole
Day 6 (Sat)Make-ahead egg muffinsTurkey lettuce wrapsBaked white fish & greensBerries + coconut flakes
Day 7 (Sun)2-ingredient banana pancakesChicken & vegetable soupPork chops & apple slawBanana + almond butter
Day 8 (Mon)Berry protein smoothieGround beef taco bowlTurkey & vegetable chiliCelery + almond butter
Day 9 (Tue)Sweet potato & sausage hashBeef patties & slawCoconut chicken curryBeef jerky + fruit
Day 10 (Wed)Berry protein smoothieGround beef taco bowlPaleo meatballs & zucchini noodlesTwo hard-boiled eggs
Day 11 (Thu)Make-ahead egg muffinsTurkey lettuce wrapsPork chops & apple slawBanana + almond butter
Day 12 (Fri)2-ingredient banana pancakesEgg salad plateSheet-pan chicken thighs & broccoliCarrots + guacamole
Day 13 (Sat)Eggs & avocadoChicken & vegetable soupTurkey & vegetable chiliTuna on cucumber rounds
Day 14 (Sun)Spinach & mushroom omeletteChicken salad bowlBaked white fish & greensOlives + walnuts
Day 15 (Mon)Coconut chia puddingTuna & avocado boatsRoast chicken & root vegetablesApple + almonds
Day 16 (Tue)Hard-boiled eggs + fruitChicken & roasted sweet potato box15-minute beef stir-fryCelery + almond butter
Day 17 (Wed)Spinach & mushroom omeletteChicken salad bowlBeef & roasted vegetablesLeftover chicken strips
Day 18 (Thu)Coconut chia puddingChicken & roasted sweet potato boxCoconut chicken curryBerries + coconut flakes
Day 19 (Fri)Hard-boiled eggs + fruitGround beef taco bowlSheet-pan chicken thighs & broccoliTwo hard-boiled eggs
Day 20 (Sat)Eggs & avocadoBeef patties & slawCoconut chicken curryBeef jerky + fruit
Day 21 (Sun)Make-ahead egg muffinsTuna & avocado boatsPaleo meatballs & zucchini noodlesTuna on cucumber rounds

Grocery list

Scaled for 2 people across 21 days.

Meat & Protein

  • Beef jerky (no added sugar) — 160 g
  • Beef steak or stewing beef — 1240 g
  • Canned tuna — 9 can
  • Chicken breast — 3640 g
  • Chicken thighs — 12 thighs
  • Eggs — 103 eggs
  • Ground beef — 2700 g
  • Ground turkey — 600 g
  • Pork chops — 4 chop
  • Pork sausage (no additives) — 400 g
  • Turkey breast — 560 g
  • White fish fillet (cod) — 680 g
  • Whole chicken — 1 chicken

Vegetables & Fruit

  • Apples — 16 apple
  • Avocado — 15 avocado
  • Banana — 12 banana
  • Bell peppers — 13 pepper
  • Broccoli — 8 head
  • Cabbage — 2 head
  • Carrots — 16 carrots
  • Carrots — 14 carrot
  • Cauliflower — 1.8 head
  • Celery — 4 stalk
  • Celery — 8 stalks
  • Cucumber — 4.8 cucumber
  • Frozen berries — 11 cup
  • Garlic — 12 cloves
  • Lemons — 5 lemon
  • Lettuce (romaine) — 3 head
  • Mixed salad leaves — 20 handfuls
  • Mushrooms — 360 g
  • Onion — 3 onion
  • Spinach — 12 handful
  • Spinach — 8 handfuls
  • Sweet potatoes — 14 medium
  • Tomatoes — 6 tomato
  • Zucchini — 8 zucchini

Pantry

  • Almond butter — 12 tbsp
  • Almonds — 100 g
  • Chia seeds — 18 tbsp
  • Chicken broth — 6 cups
  • Coconut aminos — 4 tbsp
  • Coconut flakes — 8 tbsp
  • Coconut milk — 9.5 cup
  • Coconut oil — 4 tsp
  • Crushed tomatoes — 5 can
  • Curry powder — 6 tbsp
  • Ground cumin — 10 tsp
  • Olive oil — 22 tsp
  • Olive oil — 34 tbsp
  • Walnuts — 100 g

Fridge & Extras

  • Olives — 200 g

Sunday 60-minute meal prep

Cook these components once and the rest of the week is assembly.

  1. 1. Chicken & roasted sweet potato boxAssemble from Sunday prep: chicken, roast sweet potato, roast broccoli.
  2. 2. Sheet-pan chicken thighs & broccoliThighs skin-side up with broccoli and garlic, 200C for 30 minutes.
  3. 3. Leftover chicken stripsSliced cold roast chicken from the Sunday batch.
  4. 4. Chicken salad bowlToss pre-cooked chicken with salad leaves, cucumber, olive oil and lemon.
  5. 5. Beef & roasted vegetablesRoast mixed vegetables 25 min; pan-sear beef and rest while they finish.
  6. 6. Tuna on cucumber roundsHalf a can of tuna spooned onto thick cucumber slices.

Week by week

Week one is the hardest: your kitchen is not stocked and your habits are elsewhere. Week two the shopping gets faster. By week three you are improvising rather than reading a plan.

Plan for the interruptions

There will be a work dinner, a late night and a day you cannot face cooking. Keep two emergency meals in the freezer and a no-cook fallback in the cupboard so an interruption stays a single meal.

Frequently asked questions

Is 21 days enough to form a habit?
The 21-day figure is folklore rather than science, but three weeks is a reasonable block to evaluate whether an eating pattern fits your life.
What if I break the plan on day 12?
You resume at the next meal. A three-week plan with one deviation is still a three-week plan.

Keep planning