3-Day Paleo Meal Plan
Three days is the right length for a first attempt. It is long enough to feel the difference and short enough that nothing goes off in the fridge.
Estimated 1687 kcal and 112 g protein per person per day. Figures are rough planning estimates, not measured values.
Your 3-day Paleo meal plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Sweet potato & sausage hash | Chicken & roasted sweet potato box | Beef & roasted vegetables | Berries + coconut flakes |
| Tuesday | Eggs & avocado | Turkey lettuce wraps | Roast chicken & root vegetables | Carrots + guacamole |
| Wednesday | Coconut chia pudding | Tuna & avocado boats | Turkey & vegetable chili | Leftover chicken strips |
Grocery list
Scaled for 2 people across 3 days.
Meat & Protein
- Beef steak or stewing beef — 320 g
- Canned tuna — 2 can
- Chicken breast — 500 g
- Eggs — 6 eggs
- Ground turkey — 300 g
- Pork sausage (no additives) — 200 g
- Turkey breast — 280 g
- Whole chicken — 0.5 chicken
Vegetables & Fruit
- Avocado — 5 avocado
- Bell peppers — 3 pepper
- Broccoli — 1 head
- Carrots — 2 carrot
- Carrots — 8 carrots
- Frozen berries — 3 cup
- Lemons — 0.5 lemon
- Lettuce (romaine) — 0.6 head
- Onion — 1.5 onion
- Sweet potatoes — 6 medium
- Zucchini — 1 zucchini
Pantry
- Chia seeds — 6 tbsp
- Coconut flakes — 4 tbsp
- Coconut milk — 1.5 cup
- Crushed tomatoes — 1 can
- Ground cumin — 2 tsp
- Olive oil — 6 tsp
- Olive oil — 4 tbsp
Sunday 60-minute meal prep
Cook these components once and the rest of the week is assembly.
- 1. Sweet potato & sausage hashPan-fry pre-roasted sweet potato cubes with sausage and onion until crisp.
- 2. Chicken & roasted sweet potato boxAssemble from Sunday prep: chicken, roast sweet potato, roast broccoli.
- 3. Beef & roasted vegetablesRoast mixed vegetables 25 min; pan-sear beef and rest while they finish.
- 4. Berries + coconut flakesA cup of berries with toasted coconut flakes.
- 5. Turkey lettuce wrapsFill romaine or butter lettuce leaves with turkey, avocado and grated carrot.
- 6. Roast chicken & root vegetablesRoast a whole chicken over carrots and sweet potato; leftovers feed two lunches.
Why start with three days
A short plan removes the two things that kill a diet change in week one: a huge grocery bill and a fridge full of food you have not learned to cook yet.
Run the three days, notice which meals you would happily repeat, then build a seven-day plan around those.
What to buy
The grocery list below is scaled to exactly three days. Everything on it is used at least twice, so nothing is bought for a single meal.
Frequently asked questions
- Can you see results from three days of Paleo?
- You may notice energy and digestion changes, but three days is far too short to judge body composition. Use it to test whether the food suits you.
- What is the best three-day Paleo starter set?
- Eggs, chicken thighs, ground beef, a bag of salad, broccoli, sweet potatoes, avocados, bananas and olive oil.
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.
- 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.
- 14-Day Paleo Meal PlanA two-week Paleo meal plan with rotating meals, a combined grocery list and a repeatable prep routine.
- 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.