Paleo Meal Plan Grocery List
A grocery list is only useful if it matches the meals you are actually going to cook. Build the plan below and the list underneath it updates with the right quantities.
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
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Hard-boiled eggs + fruit | Chicken & roasted sweet potato box | Pork chops & apple slaw | Leftover chicken strips |
| Tuesday | 2-ingredient banana pancakes | Ground beef taco bowl | Paleo meatballs & zucchini noodles | Banana + almond butter |
| Wednesday | Sweet potato & sausage hash | Egg salad plate | Turkey & vegetable chili | Tuna on cucumber rounds |
| Thursday | Make-ahead egg muffins | Chicken & vegetable soup | Beef & roasted vegetables | Celery + almond butter |
| Friday | Eggs & avocado | Beef patties & slaw | Roast chicken & root vegetables | Beef jerky + fruit |
| Saturday | Coconut chia pudding | Chicken salad bowl | Baked white fish & greens | Carrots + guacamole |
| Sunday | Spinach & mushroom omelette | Turkey lettuce wraps | Sheet-pan chicken thighs & broccoli | Olives + 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. Hard-boiled eggs + fruitBoil eggs 9 minutes in a batch on Sunday; grab with a piece of fruit.
- 2. Chicken & roasted sweet potato boxAssemble from Sunday prep: chicken, roast sweet potato, roast broccoli.
- 3. Leftover chicken stripsSliced cold roast chicken from the Sunday batch.
- 4. Ground beef taco bowlBrown ground beef with cumin and paprika, spoon over shredded lettuce and salsa.
- 5. Paleo meatballs & zucchini noodlesBake beef meatballs bound with egg, simmer in crushed tomatoes, serve over zoodles.
- 6. Banana + almond butterSliced banana with a spoon of almond butter.
How the quantities are calculated
Every meal in the library stores per-serving amounts. The list multiplies each ingredient by the number of people and the number of days it appears, then merges duplicates so chicken bought for three different meals shows as one line.
Shop it in aisle order
The list is grouped as Meat and Protein, Vegetables and Fruit, Pantry, and Fridge and Extras — roughly the order of a supermarket loop, starting at the perimeter.
Frequently asked questions
- Does the list change if I change the plan?
- Yes, immediately. Change days, people or budget and the quantities recalculate.
- Can I print just the list?
- Use the print button on the grocery list section. The print stylesheet keeps the checklist and drops the rest of the page.
- Are quantities exact?
- They are a close estimate based on standard serving sizes. Round up on staples like eggs and olive oil.
Keep planning
- Paleo Grocery ListA complete Paleo grocery list by aisle, plus a generated shopping list that matches whatever meal plan you build.
- 7-Day Paleo Grocery ListEverything you need for a week of Paleo in one list, grouped by aisle and scaled to the number of people you are feeding.
- Printable Paleo Grocery ListA free printable Paleo grocery checklist with tick boxes, grouped by aisle and ready to save as a PDF.
- 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.
- Cheap Paleo Grocery ListA budget Paleo grocery list built from the cheapest Paleo proteins, frozen vegetables and pantry staples that stretch across meals.