Sample meal plan

It can be hard to always come up with original meal ideas or not to slip off the Paleo wagon from time to time from lack of options or a pantry that still contains some not so good food choices.

I believe in making easy for people not only to understand what foods are healthy and what foods are not and why, but also to grasp what it entails to be eating Paleo on a day to day, consistent basis.

The best way to represent a typical paleo eating plan is to give out a sample of a week or two worth of food.

Remember that you can skip a meal whenever you feel like it and the paleo diet is really not about eating three square meals per day, quite the contrary. If you decide to fast for a day, that’s perfectly fine as well, but I’ve included three meals and a snack every day just to give you enough options to play around with it.

Where applicable, I’ve included a link for the recipe as well. To be perfectly honest, a meal plan like that can easily be stretched to four or even five weeks, because there will be leftovers to about every dinner as well as some of the lunches that you can use whenever you want during the rest of the week or freeze for a later time. This will also save you from having to prepare food for every single meal. Some of the meals require quite a bit of preparation time, but most can be prepared a day in advance to make it easier. Some, like soups, stews and roasts, take time to cook, but not much active preparation time.

Paleo Weekly Planner

We recently released a new offer coupled with the cookbook called the Paleo Weekly Planner . We’ve basically taken on the task of planning all your Paleo meals out for you. With the weekly planner, you’ll receive a 7-day meal plan every week in your email inbox. It’s definitely a good way to make your life even easier.

The 14-day Paleo Diet meal plan

Week 1

 BreakfastLunchDinnerSnack
MondayBowl of berries /w coconut milkSalad /w roasted chicken, cherry tomatoes & olive oil / lemon juice vinaigrettePaleo SpaghettiMacadamia nuts
TuesdayLeftover paleo spaghettiChicken & veggie soup /w liver pâtéBeef goulashBeef jerky
WednesdayOnion and spinach omelet /w leftover liver pâtéTuna salad wrapped in lettuce /w almondsBeef bourguignonDessert:Coconut ice creamHard boiled eggs
ThursdayBacon & eggs /w piece of fruitZucchini and sweet potato frittataGrilled trout/w butternut squash soupPork Rinds
FridayCoconut milk smoothieCitrus beef salad stir-fryCitrus roast chicken /wsweet potato friesBowl of berries /w almonds
SaturdayCold Leftover roast chicken /w mayoLemon & garlic scallops Dessert:Coconut ice creamBone marrow/w Waldorf salad Dessert:Baked applesDark chocolate covered bacon
SundayTomato and egg stir-fryBacon, grape & broccoli saladButter chickenRaw veggies /wguacamole

Week 2

 BreakfastLunchDinnerSnack
MondayPaleo cereal: Mixed nuts & berries /w coconut milkEgg salad rolled in lettuceRoast beef /w roasted veggiesPlantain chips /wBaba Ghanoush
TuesdayCold leftover roast beef slices /wpestoBeef & cabbage stewDijon mustard pork tenderloin /w coleslawCoconut ice cream
WednesdayPork sausages /w grapefruitGround beef stuffed bell peppersDuck confit /w carrot confitCan of salmon /w olive oil & lemon juice
ThursdaySunny side up eggs /w salsaCoconut curry stir-fryPaleo Shepperd’s pie (mashed parsnip or cauliflower instead of potatoes)Smoked salmon
FridayFried ground beef & carrots /w salsaBacon, hard boiled eggs and tomato salad /w mayoPolish stewSpicy pumpkin seeds
SaturdayHam and asparagus omeletMussels in white wine & garlic sauceOlive, garlic & lemon chickenDessert: Pears poached in red wineCelery sticks /wliver pâté
SundayBeef liver /w  steamed broccoli andsalsa verdeFried pork chops /w sautéed spinachPumpkin ChiliOlives & sauerkraut

The Paleo food pie

For general day to day meal construction, here is a pie chart representing ratios (by volume of food) you should strive for. Of course, this can be tweaked to your particular needs and preferences, but it can give you an idea of where you stand, especially if you don’t feel as good as in the beginning and wonder why. Often it’s just a matter of a food group like nuts and seeds or fruits slowly creeping up and replacing healthier meat, fish or vegetable choices. There is about as many ways to eat a paleo diet that there is people though so feel free to more or less of everything, especially if you’re experienced enough to know your needs and to listen to your body.

Paleo food pie