7-Day Paleo Meal Plan With Macros & Shopping List

By Paleo Life Coach Editorial Team · Last updated September 25, 2026 · Calories and macros computed from USDA FoodData Central

The hardest part of starting paleo isn’t giving up bread. It’s standing in front of the fridge at 7 p.m. with no plan. This 7-day paleo meal plan removes that decision: every breakfast, lunch, dinner and snack is listed with a portion size, and every day has its calories, protein, carbs, fat and fiber worked out from USDA data. Dinners are designed to become the next day’s lunch, so you cook about ten times, not twenty-one.

The quick version: This 7-day paleo meal plan averages about 1,750 calories, 103 g protein, 141 g carbs and 32 g fiber per day, built from eggs, fish, meat, vegetables, fruit, nuts and olive oil with no grains, legumes or dairy. Scale portions up or down to your energy needs, and repeat the week as often as you like.

What’s in this 7-day paleo meal plan?

Each meal follows one formula: a protein, at least one vegetable, a fat, and a starch or fruit where you need the energy. The plan uses a short list of repeating ingredients so one shopping trip covers the week and nothing wilts in the crisper.

Portions below are raw weights for one adult. A palm-size piece of fish or meat is roughly 4–6 oz (115–170 g) raw.

What’s in this 7-day paleo meal plan?
Day	Breakfast	Lunch	Dinner	Snack
Mon	3-egg omelet with 1 cup spinach and 1/3 red pepper in 1 tsp olive oil; 1 cup strawberries; 1 banana	Chicken salad: 4 oz chicken breast, 2 cups romaine, cucumber, tomato, 1/3 avocado, 1 tbsp olive oil + lemon	6 oz salmon, 1.5 cups broccoli, 1 large sweet potato (200 g), 2 tsp olive oil (cook 10 oz salmon, save 4 oz)	1 apple + 1 oz almonds
Tue	3 eggs scrambled with 2 cups spinach; 1 cup blueberries	Leftover salmon (4 oz) over romaine and cucumber, 1 tbsp olive oil + lemon; 1 apple	Beef and broccoli stir-fry: 5 oz lean ground beef, broccoli, red pepper, onion, 2 tsp coconut oil, over 1.5 cups cauliflower rice; 1 medium sweet potato	1 banana + 1/2 oz walnuts
Wed	Sweet potato hash: 150 g sweet potato and onion in 2 tsp olive oil, 2 fried eggs; 1 banana	Lettuce-wrap burger: 5 oz 85% ground beef, romaine, tomato, 1/4 avocado; cucumber slices	7 oz chicken thighs, roasted carrots and zucchini, 1 medium sweet potato, 2 tsp olive oil (roast 12 oz thighs, save 5 oz)	1 orange + 1 oz almonds
Thu	1 banana with 2 tbsp almond butter; 2 hard-boiled eggs	Leftover chicken thighs over romaine and tomato, 1 tbsp olive oil; 1 medium sweet potato	6 oz pork chop, sautéed cabbage (2 tsp olive oil), baked apple	Carrot sticks, 1/4 avocado mashed as a dip, 1 oz almonds
Fri	3-egg omelet with mushrooms and red pepper; 1 orange	Tuna-stuffed avocado: 5 oz canned tuna, 1/2 avocado, lemon, cucumber and carrot sticks; 1 banana	Shrimp and vegetable skewers: 7 oz shrimp, zucchini, red pepper, onion, 1 tbsp olive oil; 1 medium sweet potato	1 apple, 1 oz almonds, 1/2 oz walnuts
Sat	Sweet potato hash with 2 eggs, onion and spinach in 2 tsp olive oil	Chopped salad: 4 oz chicken breast, romaine, tomato, cucumber, 1 tbsp pumpkin seeds, 1 tbsp olive oil; 1 apple	Slow-cooked beef stew: 7 oz chuck, carrots, onion, butternut squash, crushed tomatoes (make a double batch)	1 cup blueberries + 1/2 oz walnuts
Sun	2 eggs, 2/3 cup strawberries, 1 banana, 2 tsp unsweetened coconut flakes, 1/2 oz walnuts	Leftover beef stew	Roast chicken (7 oz meat), roasted carrots, 1.5 cups broccoli, 1 medium sweet potato	1 orange + 1 oz almonds

How many calories and macros are in each day?

Most free meal plans list meals without numbers. We entered every portion in the plan into a spreadsheet using USDA FoodData Central values (SR Legacy dataset) and totaled each day.

How many calories and macros are in each day?
Day	Calories	Protein (g)	Carbs (g)	Fat (g)	Fiber (g)	Protein / carbs / fat (% of calories)
Mon	1,779	102	141	96	34	22 / 31 / 47
Tue	1,651	91	139	87	28	21 / 33 / 46
Wed	1,685	99	144	84	30	23 / 33 / 44
Thu	1,742	101	120	102	31	22 / 27 / 51
Fri	1,681	118	150	76	35	27 / 34 / 39
Sat	1,715	98	137	92	29	22 / 31 / 47
Sun	1,978	113	153	108	34	22 / 30 / 48
Average	1,747	103	141	92	32	23 / 31 / 46

Calculation: raw-weight portions multiplied by per-100 g values from USDA FoodData Central (SR Legacy). Values are estimates; brands, ripeness and cooking losses shift them a little. Coconut aminos, herbs and spices are not counted.

How does that compare with benchmarks? The Institute of Medicine sets an adequate fiber intake of 14 g per 1,000 calories (National Academies, Dietary Reference Intakes for macronutrients), which is about 24 g at 1,750 calories. Every day in this plan clears that. The paleo arm of the two-year Swedish trial summarized by Harvard provided about 30% of calories from protein, 40% from fat and 30% from carbohydrate (Harvard T.H. Chan, Diet Review: Paleo Diet); this plan sits close to that on carbs, a little lower on protein and a little higher on fat.

How do you adjust the plan to your calorie needs?

1,750 calories is a middle-of-the-road starting point, not a target for everyone. Estimate your needs with our TDEE and macro calculator, then adjust with the swaps below rather than rewriting the menu.

How do you adjust the plan to your calorie needs?
If you need about	Change	Approximate effect
1,500 calories	Drop the nuts from snacks and use 1 tsp oil per meal instead of 1 tbsp	about -250 calories a day
2,000 calories	Add 1 oz almonds and a second banana	about +270 calories a day
2,300 calories	Add the above, plus 2 oz more protein at dinner and a second sweet potato at lunch	about +550 calories a day
2,600+ calories (very active)	Add the above and a 3-egg snack or extra starch at every meal	+800 or more

Swap values from the same USDA FoodData Central figures: 1 oz almonds is about 164 calories, a medium banana 105, a medium baked sweet potato 103 and 1 tbsp olive oil 119.

The plan doesn’t make any promise about weight change. Your result depends on your calorie needs, activity and how closely portions match. If you have diabetes, kidney disease or another condition, or you’re pregnant, talk with your doctor or a registered dietitian before changing how you eat.

What do you need to buy for the week?

This list covers the whole plan for one person, including the extra portions cooked on purpose for leftovers. Round up to the package sizes your store sells.

What do you need to buy for the week?
Category	Buy	Approximate amount
Protein	Eggs	18 (1.5 dozen)
Protein	Salmon fillets	10 oz
Protein	Chicken thighs, boneless	12 oz
Protein	Chicken breast, boneless	8 oz
Protein	Whole chicken for roasting	one 3–4 lb bird (extra meat covers next week’s lunches)
Protein	Ground beef, 90% lean and 85% lean	5 oz each (or 10 oz of one)
Protein	Beef chuck, for stew	14 oz
Protein	Pork chop, boneless	6 oz
Protein	Shrimp, raw, peeled	7 oz
Protein	Canned light tuna	one 5-oz can
Vegetables	Sweet potatoes	about 2.75 lb (8 medium)
Vegetables	Romaine	2 heads
Vegetables	Carrots	1.5 lb
Vegetables	Broccoli	1 lb
Vegetables	Cucumbers, zucchini, tomatoes	2 each (plus 1 extra tomato)
Vegetables	Red bell peppers	2
Vegetables	Onions	3 medium
Vegetables	Spinach, cabbage, cauliflower, mushrooms, butternut squash	5 oz bag spinach, 1/4 small cabbage, 1/4 head cauliflower, a few mushrooms, 1 small squash
Vegetables	Crushed tomatoes	one 14-oz can
Fruit	Bananas, apples, oranges	6 bananas, 5 apples, 3 oranges
Fruit	Strawberries, blueberries	1 pint each, or frozen
Fats	Avocados	3
Fats	Olive oil, coconut oil	about 10 tbsp olive oil for the week
Nuts and seeds	Almonds, walnuts, almond butter, pumpkin seeds	5 oz almonds, 2 oz walnuts, small jar almond butter

How do you prep the week in about 90 minutes?

Batch cooking once on Sunday (or whichever day starts your week) is what makes this plan hold up on busy weekdays. Our paleo meal prep guide covers containers and fridge organization; here’s the plan-specific order of operations.

Oven on (400°F). Roast all the sweet potatoes whole on one tray, about 45–60 minutes. They cover six meals.
Hard-boil 6 eggs while the oven heats (Thursday breakfast and spare snacks).
Wash and chop romaine, cucumbers, peppers, onions and carrots; store in lidded containers lined with a paper towel.
Portion snacks: 1-oz bags of almonds and walnuts for the week.
Make cauliflower rice by pulsing a quarter head in a food processor; it keeps 3–4 days in the fridge.

Cook fish and meat on the day you eat them, and cook to FDA safe minimum temperatures: 145°F for fish, 160°F for ground meat and 165°F for chicken (FDA, Safe Food Handling). Refrigerate leftovers within 2 hours and eat cooked leftovers within 3–4 days, per the FDA refrigerator and freezer storage chart. That’s why the Saturday stew doubles as Sunday lunch and the extra Sunday chicken is best frozen if you won’t eat it by Wednesday. The paleo freezer meals guide shows how to freeze portions safely.

Which nutrients should you watch on this plan?

The plan is high in protein and fiber, but two gaps are built into any dairy-free paleo week.

Calcium. Our tally of calcium from the same USDA data came to roughly 400–590 mg a day, well under the 1,000 mg adults aged 19–50 need (National Academies, DRIs for calcium and vitamin D). Swap Friday’s tuna for canned salmon or sardines with the bones, add kale or bok choy, and read the paleo calcium and nutrient gaps guide.
Iodine. If you cook with non-iodized sea salt, switch to iodized salt; seafood twice a week also helps.

Common mistakes with a paleo meal plan

Skipping the prep day. Without cooked sweet potatoes and chopped vegetables, Wednesday becomes takeout night.
Cooking every meal fresh. The leftover lunches are deliberate. Cook the bigger portion at dinner.
Under-eating carbohydrate while training hard. Paleo isn’t keto. Keep the sweet potatoes and fruit if you exercise most days.
Letting nuts become a meal. Pre-portioned 1-oz bags keep 600-calorie handfuls in check.
Forgetting labels on sausage, bacon and broth. Sugar, soy and wheat starch hide in all three.

Frequently asked questions about the 7-day paleo meal plan

Is this paleo meal plan good for weight loss?

It can fit a weight-loss plan because it’s built on filling, minimally processed foods with no added sugar, but no menu guarantees a result. What matters is your overall calorie balance over weeks. Use the calculator to size portions, keep nuts and oils measured, and adjust after two or three weeks based on your own trend, ideally with guidance from a professional.

Can I repeat the same paleo meals every week?

Yes. Repeating a week you like is one of the simplest ways to stay consistent. Rotate at least the proteins (swap salmon for sardines, pork for lamb) and a couple of vegetables every few weeks so you cover a wider range of nutrients. The shopping list stays nearly identical, which saves time.

What can I snack on during the paleo week?

Fruit, raw nuts and seeds, carrot or cucumber sticks with guacamole, hard-boiled eggs and leftovers all work. Portion nuts ahead of time: an ounce of almonds is about 164 calories, so a bag left open on the desk can add several hundred calories without you noticing.

How many calories is this 7-day paleo meal plan?

It averages about 1,750 calories a day, with days ranging from about 1,650 to 1,980 calories. Protein averages 103 g, carbohydrate 141 g and fiber 32 g. Those figures come from USDA FoodData Central values for each portion listed. Scale up with the swap table if you’re taller, more active or trying to maintain weight.

Can I follow this plan if I’m doing Whole30?

Almost. The plan uses no grains, legumes, dairy or added sugar. For a Whole30, skip the almond-butter-and-banana breakfast if it tempts you to snack, check that your bacon, sausage and broth have no added sugar, and don’t weigh yourself for 30 days. See paleo vs Whole30 for the rule differences.

What is the 85/15 rule in a paleo meal plan?

It is a flexibility guideline from paleo diet author Loren Cordain: eat paleo for about 85% of your meals and leave 15% open. At three meals a day that is about three non-paleo meals a week, according to The Paleo Diet. This plan is 100% paleo, so if you use the 85/15 rule, swap up to three of its 21 meals for a meal out or a family dinner.

What if I don’t eat fish?

Swap each fish meal for the same weight of chicken, pork or lean beef. You’ll lose the omega-3 fats that salmon and sardines supply, so consider adding walnuts or chia seeds, and talk to your doctor or dietitian about whether you need a supplement.

Your next step: shop Saturday, prep Sunday

Print or screenshot the menu and the shopping list, shop once, and do the 90-minute prep before Monday. After one week, keep the meals you liked and swap the rest. For more recipes to rotate in, browse the paleo meal plans hub.

This meal plan is general nutrition information and isn’t a substitute for advice from your doctor or a registered dietitian.

7-Day Paleo Meal Plan: A Free Day-by-Day Menu With Portions, Macros and a Shopping List