Paleo meal plan, no grains, no guessing.
Paleo is meat, fish, eggs, vegetables, fruit, nuts and olive oil, with no grains, beans, dairy or added sugar. Here is a week at about 1,700 calories a day. Alma can fit it to your goal.
Built from Mayo Clinic and Cleveland Clinic advice.
The rules
Three things to know before you start
Meat, fish, eggs and vegetables
A palm of protein at each meal, with vegetables filling the rest.
Sweet potato and fruit for carbs
Whole, unprocessed sources only. No grains, beans or dairy.
Plan for fiber and calcium
Aim for 25 g of fiber or more, plus greens and canned fish.
Sample week
Seven days of paleo meals
About 1,650 to 1,730 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastEggs with avocado and spinach2 eggs fried in 1 tsp olive oil with 2 cups spinach, ½ avocado, ½ cup blackberries
LunchChicken and roasted pepper salad4½ oz grilled chicken, roasted peppers and zucchini, 1 cup arugula, 1 tbsp olive oil, 2 tbsp almonds
SnackApple with almond butter1 apple, 1½ tbsp almond butter
DinnerSteak with sweet potato wedges4½ oz sirloin, 1½ cups sweet potato wedges roasted in 2 tsp olive oil, 2 cups cabbage slaw
About 1,690 kcal107 g protein30 g fiber
Day 2Tuesday
- BreakfastCoconut chia pudding with berries3 tbsp chia seeds in ½ cup coconut milk and ½ cup almond milk, ½ cup berries
- LunchSweet potato and sardine salad1½ cups roasted sweet potato, 1 can sardines in olive oil, 1 cup arugula, 2 tsp olive oil, lemon
- SnackPear and walnuts1 pear, 3 tbsp walnuts
- DinnerBaked salmon with asparagus5 oz salmon, 1 bunch asparagus, 1 cup roasted carrots, 2 tsp olive oil, lemon
About 1,730 kcal78 g protein39 g fiber
Day 3Wednesday
- BreakfastTurkey and sweet potato hash4 oz ground turkey, 1½ cups diced sweet potato, 1 cup kale, cooked in 2 tsp olive oil
- LunchTuna and avocado salad1 can tuna in water, ⅔ avocado, 1 cup cucumber, 2 cups spinach, 1 tbsp olive oil, lemon
- SnackCucumber with guacamole1 cup cucumber spears, ⅓ cup guacamole
- DinnerRoast chicken thighs with fennel6 oz chicken thighs, 1 cup fennel wedges and 1 cup carrots roasted in 1 tbsp olive oil
About 1,660 kcal112 g protein32 g fiber
Day 4Thursday
- BreakfastZucchini and egg scramble3 eggs scrambled with 1½ cups zucchini in 2 tsp olive oil, ½ cup raspberries, 2 tbsp almonds
- LunchCanned salmon and spinach salad1 can salmon with bones, 2 cups spinach, 1 tomato, ½ cup cold sweet potato, 1 tbsp olive oil, 1 tbsp walnuts
- SnackAlmonds and a kiwi1 oz almonds (about 23), 1 kiwi
- DinnerPork with roasted cauliflower5½ oz pork loin, 2 cups roasted cauliflower, 1 cup kale, 1 tbsp olive oil, paprika
About 1,670 kcal114 g protein25 g fiber
Day 5Friday
- BreakfastSmoked salmon, cucumber and avocado3 oz smoked salmon, 1 cup cucumber, ½ avocado, 2 tbsp almonds
- LunchBeef and vegetable soup4 oz beef simmered with carrot, celery and 1 cup sweet potato in 2 tsp olive oil
- SnackRaspberries with coconut cream1 cup raspberries, ¼ cup coconut cream, 2 tbsp coconut flakes
- DinnerCod with red pepper sauce5½ oz cod, red pepper sauce, 2 cups spinach, 1 cup sweet potato, 1 tbsp olive oil
About 1,640 kcal104 g protein38 g fiber
Day 6Saturday
- BreakfastButternut squash and kale bake1½ cups roasted butternut squash with 1 cup kale, 2 eggs plus 1 yolk baked in, 2 tsp olive oil
- LunchLamb and eggplant stew5 oz lamb stewed with 2 cups eggplant and tomato, 1 tbsp olive oil, herbs
- SnackCarrot sticks with almond butter1 cup carrot sticks, 2 tbsp almond butter
- DinnerRoast turkey with broccoli and sweet potato5 oz roast turkey breast, 2 cups broccoli, 1¼ cups sweet potato, 2 tsp olive oil
About 1,720 kcal115 g protein33 g fiber
Day 7Sunday
- BreakfastSpinach and mushroom frittata3 eggs baked with 1 cup mushrooms and 2 cups spinach in 1 tbsp olive oil, ½ cup berries
- LunchTuna, sweet potato and asparagus salad1 can tuna, 1½ cups roasted sweet potato, 1 bunch asparagus, 1 tbsp olive oil, lemon
- SnackHazelnuts and an orange2 tbsp hazelnuts, 1 large orange
- DinnerShrimp with zucchini noodles5½ oz shrimp, 2 cups zucchini noodles, 1 tomato, 1 cup broccoli, 4 tsp olive oil, 2 tbsp cashews
About 1,680 kcal118 g protein30 g fiber
Shopping list
What to buy
Most days
Meat and eggsChicken, beef, pork, turkey, shrimp, eggschicken breastegg
Now and then
Frozen vegetables and canned fish keep the week simple.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a paleo diet?
Meat, fish, seafood, eggs, vegetables, fruit, nuts, seeds, and oils like olive and avocado. Sweet potato and other root vegetables fit in most versions, and so do herbs and spices. This week keeps to those foods and nothing else.
What foods are not paleo?
Grains, legumes, dairy, refined sugar and highly processed foods. That means no bread, rice, pasta, oats, beans, lentils, milk, yogurt or cheese. Mayo Clinic says the main concern is missing whole grains and legumes, which supply fiber, vitamins and protein, and dairy, which supplies calcium.
Is paleo healthy?
It can be, if you plan it. Mayo Clinic says short-term, small studies suggest paleo might help with blood pressure, cholesterol and triglycerides, but there are no long-term clinical studies. Cleveland Clinic points out that grains, legumes and dairy supply nutrients you then have to replace.
How do you get enough fiber on paleo?
Vegetables, fruit, nuts, seeds, avocado and sweet potato. This week runs 25 to 39 grams a day. Mayo Clinic puts the target at 25 grams for women and 38 for men under 50, so check a day you skip vegetables. Chia, pumpkin seeds and berries are the quickest ways to close a gap.
How do you get calcium without dairy?
The NIH names canned sardines and salmon with the bones in, plus kale, broccoli and bok choy. A 3-ounce serving has about 325 mg of calcium in sardines and 181 mg in pink salmon, against 1,000 to 1,200 mg a day for adults. Thursday lunch uses canned salmon with bones. Ask your clinician if you are unsure you are covering it.
How many calories is this meal plan?
About 1,650 to 1,730 calories a day, with 78 to 118 grams of protein and 25 to 39 grams of fiber. Paleo food is filling, so portions often land lower than you expect. Scale up with olive oil, nuts and sweet potato if you need more.
How do I know whether my meals are balanced?
Log each meal in Alma by photo, voice or text in about 10 seconds. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. On paleo the score is a useful check that vegetables and fiber are not slipping while meat and nuts take over.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- Mayo Clinic: Paleo diet, what it is and why it is popular
- Cleveland Clinic: Paleo diet 101, what you can and cannot eat
- Mayo Clinic: Dietary fiber, essential for a healthy diet
- NIH Office of Dietary Supplements: Calcium fact sheet
- Dietary Guidelines for Americans, USDA and HHS
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.