EPEasy Paleo Plan

5-Day Paleo Meal Plan

A five-day plan covers the working week and leaves the weekend open. It suits people who eat out or eat with family on Saturday and Sunday.

Goal
Duration
Max cooking time
Budget
People

Estimated 1580 kcal and 108 g protein per person per day. Figures are rough planning estimates, not measured values.

Your 5-day Paleo meal plan

DayBreakfastLunchDinnerSnack
Monday2-ingredient banana pancakesTuna & avocado boats15-minute beef stir-fryTuna on cucumber rounds
TuesdayMake-ahead egg muffinsChicken & vegetable soupRoast chicken & root vegetablesTwo hard-boiled eggs
WednesdayCoconut chia puddingEgg salad plateCoconut chicken curryCarrots + guacamole
ThursdaySpinach & mushroom omeletteBeef patties & slawPaleo meatballs & zucchini noodlesBanana + almond butter
FridayBerry protein smoothieChicken salad bowlBaked white fish & greensLeftover chicken strips

Grocery list

Scaled for 2 people across 5 days.

Meat & Protein

  • Beef steak or stewing beef — 300 g
  • Canned tuna — 3 can
  • Chicken breast — 1060 g
  • Eggs — 27 eggs
  • Ground beef — 600 g
  • White fish fillet (cod) — 340 g
  • Whole chicken — 0.5 chicken

Vegetables & Fruit

  • Avocado — 4 avocado
  • Banana — 6 banana
  • Bell peppers — 3 pepper
  • Broccoli — 1 head
  • Cabbage — 0.4 head
  • Carrots — 4 carrot
  • Carrots — 8 carrots
  • Cauliflower — 0.6 head
  • Celery — 2 stalk
  • Cucumber — 1.6 cucumber
  • Frozen berries — 3 cup
  • Lemons — 2 lemon
  • Mixed salad leaves — 8 handfuls
  • Mushrooms — 120 g
  • Spinach — 4 handful
  • Spinach — 4 handfuls
  • Sweet potatoes — 2 medium
  • Zucchini — 2 zucchini

Pantry

  • Almond butter — 4 tbsp
  • Chia seeds — 6 tbsp
  • Chicken broth — 3 cups
  • Coconut aminos — 2 tbsp
  • Coconut milk — 3.5 cup
  • Coconut oil — 2 tsp
  • Crushed tomatoes — 1 can
  • Curry powder — 2 tbsp
  • Olive oil — 4 tsp
  • Olive oil — 8 tbsp

Sunday 60-minute meal prep

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

  1. 1. Tuna & avocado boatsMix canned tuna with lemon and olive oil, pile into avocado halves.
  2. 2. Tuna on cucumber roundsHalf a can of tuna spooned onto thick cucumber slices.
  3. 3. Make-ahead egg muffinsWhisk eggs with chopped veg, bake in a muffin tin 20 min, refrigerate up to 4 days.
  4. 4. Chicken & vegetable soupSimmer shredded chicken with carrot, celery and broth; freezes well in portions.
  5. 5. Roast chicken & root vegetablesRoast a whole chicken over carrots and sweet potato; leftovers feed two lunches.
  6. 6. Two hard-boiled eggsFrom the Sunday batch, with salt and pepper.

Built around portable lunches

Every lunch in this plan travels: it can be packed the night before, eaten cold or reheated once, and does not need assembly at your desk.

The Sunday hour that makes it work

Cook the proteins, roast a tray of vegetables and boil a batch of eggs on Sunday. From Monday you are assembling, not cooking.

Frequently asked questions

What Paleo lunches survive until noon?
Chicken salad bowls, tuna and avocado, beef taco bowls and chicken soup all hold up well in a lunchbox.
What about weekends?
Many people run Paleo Monday to Friday and stay flexible at weekends. That is a legitimate pattern, not a failure.

Keep planning