Grain & legume-free – stone age inspired
Paleo Meal Plan
Eat like our ancestors – natural, unprocessed and nutrient-dense.
The paleo diet follows the eating patterns of our palaeolithic ancestors: plenty of meat, fish, eggs, vegetables, fruit and nuts – without grains, legumes, dairy and processed foods. Studies show benefits for blood sugar, blood pressure and inflammation markers.
📆 Monday1860 kcal
🍳 3 fried eggs + avocado + bacon + tomato slices520 kcal
🥗 Large chicken salad + olive oil lemon dressing + nuts480 kcal
🥩 Grilled ribeye steak + roasted veg + sweet potato680 kcal
🍌 Banana + 20g almonds180 kcal
📆 Tuesday1620 kcal
🥣 Coconut chia pudding + mango + cashews440 kcal
🐟 Tuna salad: avocado + pepper + cucumber + lemon430 kcal
🍗 Chicken breast + grilled courgette + pepper + pesto580 kcal
🍎 Apple + walnuts170 kcal
📆 Wednesday1720 kcal
🥚 Vegetable omelette: egg + spinach + mushrooms + onion380 kcal
🥦 Salmon avocado bowl + roasted broccoli + lemon560 kcal
🥩 Lamb chops + roasted pumpkin + fresh herbs640 kcal
🫐 Mixed berries + coconut milk140 kcal
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💡 Coconut oil, olive oil and avocado oil are your main fat sources on paleo. Avoid vegetable oils like sunflower or rapeseed – they are heavily processed.
Create Your Full Plan with NutriLumo
7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
Can I eat potatoes on paleo?+
Sweet potatoes yes – white potatoes are debated. Strict paleo excludes them.
Is dairy allowed on paleo?+
Strictly no – dairy came with agriculture. Some variations allow butter or ghee.
Can I build muscle on paleo?+
Yes – with sufficient protein from meat, fish and eggs plus strength training, muscle gain is possible.
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