30-Day Paleo Meal Plan
A month of Paleo, generated in one click. The plan rotates through the full meal pool so you rarely repeat the same dinner in the same week, and the grocery list totals everything the month needs.
Goal
Duration
Max cooking time
Budget
People
Estimated 1652 kcal and 108 g protein per person per day. Figures are rough planning estimates, not measured values.
Your 30-day Paleo meal plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 (Mon) | Coconut chia pudding | Egg salad plate | Roast chicken & root vegetables | Beef jerky + fruit |
| Day 2 (Tue) | Spinach & mushroom omelette | Tuna & avocado boats | Pork chops & apple slaw | Olives + walnuts |
| Day 3 (Wed) | Eggs & avocado | Beef patties & slaw | Paleo meatballs & zucchini noodles | Leftover chicken strips |
| Day 4 (Thu) | Berry protein smoothie | Turkey lettuce wraps | Sheet-pan chicken thighs & broccoli | Apple + almonds |
| Day 5 (Fri) | Make-ahead egg muffins | Ground beef taco bowl | Beef & roasted vegetables | Berries + coconut flakes |
| Day 6 (Sat) | Hard-boiled eggs + fruit | Chicken salad bowl | Coconut chicken curry | Two hard-boiled eggs |
| Day 7 (Sun) | 2-ingredient banana pancakes | Chicken & roasted sweet potato box | 15-minute beef stir-fry | Tuna on cucumber rounds |
| Day 8 (Mon) | Sweet potato & sausage hash | Chicken & vegetable soup | Baked white fish & greens | Banana + almond butter |
| Day 9 (Tue) | Spinach & mushroom omelette | Ground beef taco bowl | Turkey & vegetable chili | Carrots + guacamole |
| Day 10 (Wed) | Berry protein smoothie | Tuna & avocado boats | Paleo meatballs & zucchini noodles | Celery + almond butter |
| Day 11 (Thu) | Sweet potato & sausage hash | Egg salad plate | Sheet-pan chicken thighs & broccoli | Two hard-boiled eggs |
| Day 12 (Fri) | 2-ingredient banana pancakes | Chicken & roasted sweet potato box | Turkey & vegetable chili | Tuna on cucumber rounds |
| Day 13 (Sat) | Eggs & avocado | Chicken salad bowl | Roast chicken & root vegetables | Olives + walnuts |
| Day 14 (Sun) | Hard-boiled eggs + fruit | Chicken & vegetable soup | Beef & roasted vegetables | Carrots + guacamole |
| Day 15 (Mon) | Coconut chia pudding | Beef patties & slaw | Pork chops & apple slaw | Apple + almonds |
| Day 16 (Tue) | Make-ahead egg muffins | Turkey lettuce wraps | Coconut chicken curry | Banana + almond butter |
| Day 17 (Wed) | Eggs & avocado | Tuna & avocado boats | 15-minute beef stir-fry | Leftover chicken strips |
| Day 18 (Thu) | Spinach & mushroom omelette | Egg salad plate | Baked white fish & greens | Beef jerky + fruit |
| Day 19 (Fri) | 2-ingredient banana pancakes | Chicken & roasted sweet potato box | Beef & roasted vegetables | Berries + coconut flakes |
| Day 20 (Sat) | Coconut chia pudding | Ground beef taco bowl | 15-minute beef stir-fry | Celery + almond butter |
| Day 21 (Sun) | Berry protein smoothie | Chicken & vegetable soup | Baked white fish & greens | Banana + almond butter |
| Day 22 (Mon) | Make-ahead egg muffins | Turkey lettuce wraps | Sheet-pan chicken thighs & broccoli | Celery + almond butter |
| Day 23 (Tue) | Hard-boiled eggs + fruit | Beef patties & slaw | Pork chops & apple slaw | Beef jerky + fruit |
| Day 24 (Wed) | Sweet potato & sausage hash | Chicken salad bowl | Coconut chicken curry | Tuna on cucumber rounds |
| Day 25 (Thu) | Eggs & avocado | Ground beef taco bowl | Roast chicken & root vegetables | Apple + almonds |
| Day 26 (Fri) | Make-ahead egg muffins | Egg salad plate | Paleo meatballs & zucchini noodles | Olives + walnuts |
| Day 27 (Sat) | Spinach & mushroom omelette | Chicken & roasted sweet potato box | Turkey & vegetable chili | Two hard-boiled eggs |
| Day 28 (Sun) | Sweet potato & sausage hash | Beef patties & slaw | Coconut chicken curry | Leftover chicken strips |
| Day 29 (Mon) | Coconut chia pudding | Chicken & vegetable soup | Roast chicken & root vegetables | Berries + coconut flakes |
| Day 30 (Tue) | Hard-boiled eggs + fruit | Chicken salad bowl | Pork chops & apple slaw | Carrots + guacamole |
Grocery list
Scaled for 2 people across 30 days.
Meat & Protein
- Beef jerky (no added sugar) — 240 g
- Beef steak or stewing beef — 1860 g
- Canned tuna — 9 can
- Chicken breast — 5240 g
- Chicken thighs — 12 thighs
- Eggs — 147 eggs
- Ground beef — 3300 g
- Ground turkey — 900 g
- Pork chops — 8 chop
- Pork sausage (no additives) — 800 g
- Turkey breast — 840 g
- White fish fillet (cod) — 1020 g
- Whole chicken — 2 chicken
Vegetables & Fruit
- Apples — 24 apple
- Avocado — 20 avocado
- Banana — 18 banana
- Bell peppers — 19 pepper
- Broccoli — 10 head
- Cabbage — 3.2 head
- Carrots — 28 carrots
- Carrots — 22 carrot
- Cauliflower — 2.4 head
- Celery — 8 stalk
- Celery — 12 stalks
- Cucumber — 5.4 cucumber
- Frozen berries — 16 cup
- Garlic — 12 cloves
- Lemons — 6.5 lemon
- Lettuce (romaine) — 4.2 head
- Mixed salad leaves — 32 handfuls
- Mushrooms — 480 g
- Onion — 5 onion
- Spinach — 16 handful
- Spinach — 12 handfuls
- Sweet potatoes — 24 medium
- Tomatoes — 8 tomato
- Zucchini — 9 zucchini
Pantry
- Almond butter — 18 tbsp
- Almonds — 150 g
- Chia seeds — 24 tbsp
- Chicken broth — 12 cups
- Coconut aminos — 6 tbsp
- Coconut flakes — 12 tbsp
- Coconut milk — 13 cup
- Coconut oil — 6 tsp
- Crushed tomatoes — 6 can
- Curry powder — 8 tbsp
- Ground cumin — 14 tsp
- Olive oil — 50 tbsp
- Olive oil — 30 tsp
- Walnuts — 150 g
Fridge & Extras
- Olives — 300 g
Sunday 60-minute meal prep
Cook these components once and the rest of the week is assembly.
- 1. Coconut chia puddingStir chia into coconut milk the night before; top with berries in the morning.
- 2. Egg salad plateChop boiled eggs with avocado instead of mayo, serve over leaves.
- 3. Roast chicken & root vegetablesRoast a whole chicken over carrots and sweet potato; leftovers feed two lunches.
- 4. Beef jerky + fruitCheck the label for sugar and soy; pair with an apple.
- 5. Tuna & avocado boatsMix canned tuna with lemon and olive oil, pile into avocado halves.
- 6. Olives + walnutsA small bowl of olives with a handful of walnuts.
How to run a 30-day plan without burning out
Do not try to shop for a month. Print the plan, then buy fresh food weekly and pantry items monthly. Treat each week as its own unit with a Sunday prep block.
Track what you would repeat
Mark the meals you would happily eat again as you go. At the end of the month you will have a personal shortlist of ten or so meals — that shortlist is your long-term Paleo diet, not this document.
Frequently asked questions
- Is a 30-day Paleo plan too restrictive?
- It is a month of ordinary food without grains, dairy, legumes and refined sugar. If you have a medical condition or take medication, check with a doctor before a month-long change.
- How do I keep a month affordable?
- Set the budget filter to Budget and the people count to your whole household, then cook once and eat twice.
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.