EPEasy Paleo Plan

Paleo Meal Plan: A Simple 7-Day Plan for Beginners

This is a working Paleo meal plan, not a reading assignment. Set your goal, how many days you want, how long you are willing to cook and how many people you are feeding, then generate a plan with a grocery list attached. Everything uses ordinary supermarket ingredients.

Goal
Duration
Max cooking time
Budget
People

Estimated 1657 kcal and 110 g protein per person per day. Figures are rough planning estimates, not measured values.

Your 7-day Paleo meal plan

DayBreakfastLunchDinnerSnack
MondayHard-boiled eggs + fruitChicken & roasted sweet potato boxPork chops & apple slawLeftover chicken strips
Tuesday2-ingredient banana pancakesGround beef taco bowlPaleo meatballs & zucchini noodlesBanana + almond butter
WednesdaySweet potato & sausage hashEgg salad plateTurkey & vegetable chiliTuna on cucumber rounds
ThursdayMake-ahead egg muffinsChicken & vegetable soupBeef & roasted vegetablesCelery + almond butter
FridayEggs & avocadoBeef patties & slawRoast chicken & root vegetablesBeef jerky + fruit
SaturdayCoconut chia puddingChicken salad bowlBaked white fish & greensCarrots + guacamole
SundaySpinach & mushroom omeletteTurkey lettuce wrapsSheet-pan chicken thighs & broccoliOlives + walnuts

Grocery list

Scaled for 2 people across 7 days.

Meat & Protein

  • Beef jerky (no added sugar) — 80 g
  • Beef steak or stewing beef — 320 g
  • Canned tuna — 1 can
  • Chicken breast — 1040 g
  • Chicken thighs — 4 thighs
  • Eggs — 35 eggs
  • Ground beef — 900 g
  • Ground turkey — 300 g
  • Pork chops — 2 chop
  • Pork sausage (no additives) — 200 g
  • Turkey breast — 280 g
  • White fish fillet (cod) — 340 g
  • Whole chicken — 0.5 chicken

Vegetables & Fruit

  • Apples — 5 apple
  • Avocado — 4 avocado
  • Banana — 4 banana
  • Bell peppers — 4 pepper
  • Broccoli — 2 head
  • Cabbage — 0.8 head
  • Carrots — 6 carrot
  • Carrots — 8 carrots
  • Celery — 2 stalk
  • Celery — 4 stalks
  • Cucumber — 1.6 cucumber
  • Frozen berries — 1 cup
  • Garlic — 4 cloves
  • Lemons — 1.5 lemon
  • Lettuce (romaine) — 1.2 head
  • Mixed salad leaves — 8 handfuls
  • Mushrooms — 120 g
  • Onion — 1.5 onion
  • Spinach — 4 handful
  • Spinach — 4 handfuls
  • Sweet potatoes — 6 medium
  • Tomatoes — 2 tomato
  • Zucchini — 3 zucchini

Pantry

  • Almond butter — 4 tbsp
  • Chia seeds — 6 tbsp
  • Chicken broth — 3 cups
  • Coconut milk — 1.5 cup
  • Coconut oil — 2 tsp
  • Crushed tomatoes — 2 can
  • Ground cumin — 4 tsp
  • Olive oil — 14 tbsp
  • Olive oil — 6 tsp
  • 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. 1. Hard-boiled eggs + fruitBoil eggs 9 minutes in a batch on Sunday; grab with a piece of fruit.
  2. 2. Chicken & roasted sweet potato boxAssemble from Sunday prep: chicken, roast sweet potato, roast broccoli.
  3. 3. Leftover chicken stripsSliced cold roast chicken from the Sunday batch.
  4. 4. Ground beef taco bowlBrown ground beef with cumin and paprika, spoon over shredded lettuce and salsa.
  5. 5. Paleo meatballs & zucchini noodlesBake beef meatballs bound with egg, simmer in crushed tomatoes, serve over zoodles.
  6. 6. Banana + almond butterSliced banana with a spoon of almond butter.

What counts as Paleo

Paleo eating is built around foods you could reasonably recognise as coming from a plant or an animal: meat, fish, eggs, vegetables, fruit, nuts, seeds and healthy fats such as olive oil, coconut oil and avocado.

Left out are grains, legumes, dairy, refined sugar and heavily processed oils. You do not need specialty products to eat this way — a standard grocery store covers everything in the plans on this site.

  • Eat: meat, poultry, fish, eggs, vegetables, fruit, nuts, seeds, olive and coconut oil
  • Skip: bread, pasta, rice, beans, milk, cheese, yoghurt, refined sugar, seed oils
  • Grey area many people keep: white potatoes, coffee, dark chocolate, ghee

How to use this 7-day plan

Generate the plan, print or save the grocery list, then shop once. On Sunday, run the 60-minute prep block below so most of your week is assembled rather than cooked.

If a meal does not suit you, regenerate the plan or swap in another meal of the same type from the recipe pages. Nothing here depends on hitting exact recipes — the point is to keep decisions off your plate on a weeknight.

Choose the plan that fits your week

The plan below adapts to five inputs, but some people want a page written for their exact situation. Every variation below uses the same generator with different defaults and its own notes.

  • Short on time: use the 10 or 15 minute cooking setting
  • Short on money: set budget to Budget — the plan drops the expensive proteins
  • Feeding a family: set people to 4 and the grocery list scales automatically
  • Just starting: begin with 3 days before committing to a full week

Frequently asked questions

Is this Paleo meal plan free?
Yes. You can generate unlimited plans, view the grocery list and print the whole thing without an account.
How many calories are in the plan?
The generator shows an estimated daily calorie and protein figure for the plan you build. Treat it as a rough guide, not a measured value — portion sizes vary.
Can I repeat meals?
The generator spreads meals out to reduce repetition, but repeating a breakfast every day is a legitimate strategy and makes shopping cheaper.
Do I need to count macros on Paleo?
Most people do not. If you want a higher protein target, use the muscle-building goal, which favours meals with more protein per serving.

Get the printable plan + grocery list

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