Is the Paleo meal plan PDF really free?

Yes, and there is no email wall on the plan itself. The email form is optional if you want new plans sent to you.

Can I print a 30-day plan?

Yes — set the duration to 30 days before printing. It runs to several pages.

It prints as a fixed document. If you want changes, adjust the settings and regenerate before printing.

Does the printout include the grocery list?

Yes, with quantities already scaled to the number of people and days you chose.

Free Paleo Meal Plan PDF

Generate the plan you actually want, then print it to PDF. You get the week's meal table, the grocery checklist and the prep sheet on clean pages with no navigation or clutter.

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 to save the plan as a PDF

Press the Print / Save PDF button. In the print dialog choose Save as PDF as the destination. On a phone, use the share menu and pick Print, then save.

The print stylesheet strips the header, footer and buttons, so what you get is the plan, the grocery list and the prep sheet only.

What is inside the printable plan

One page for the meal table, one page for the grocery checklist with tick boxes, and one page for the Sunday prep block explaining which prepped components feed which meals.

Frequently asked questions

Is the Paleo meal plan PDF really free?: Yes, and there is no email wall on the plan itself. The email form is optional if you want new plans sent to you.
Can I print a 30-day plan?: Yes — set the duration to 30 days before printing. It runs to several pages.
Can I edit the PDF?: It prints as a fixed document. If you want changes, adjust the settings and regenerate before printing.
Does the printout include the grocery list?: Yes, with quantities already scaled to the number of people and days you chose.

Get the printable plan + grocery list

Optional. Your address is stored in this browser only until email delivery is connected.