A paleo diet plan gives you a flexible framework to begin diversifying your daily meals. Planning ahead allows you to buy in bulk while also giving you a clear picture of what nutrients you’re getting in and what supplementation may be needed to lose weight or balance any deficiencies.
The paleo diet is easy to adapt to a range of different tastes and preferences. There is even scope for integrating a vegan lifestyle or the keto diet’s fat-burning power.
Here we’ll be taking you through a look at basic paleo plate portioning and two diet plans suited to conventional meat-eaters following the paleo diet and their paleo-vegan or ‘pegan’ counterparts.
One of the best monthly paleo diet plans available is supplied as a bonus gift when buying The PaleoHacks Cookbook. You get a cookbook serving as an endless source of inspiration, a 30-day jumpstart guide, a book covering Paleo foods and fails, a look at how to eat paleo in restaurants, and the most comprehensive 30-day paleo diet plan you’ll ever find.
Basic Paleo Plate Portioning
When following the paleo diet feel free to experiment with a range of proteins and vegetables to never run out of inspiration for your next meal. As long as you stick to the following ratio you are guaranteed a plate of food which is fully suited to the Paleo diet. Here’s the general portioning to stick to:
- A palm-sized portion of protein (size & thickness)
- The liquid fat in your meal should comprise enough to fill a tablespoon (2 grams is recommendation)
- Half of a fruit (half an orange or apple or a serving or berries, or tropical fruits such as grapes, about the size of a tennis ball should be eaten across the course of a day
- Alternate between fruit snacks and others as fruit is high in sugar
The basic rule is that your vegetables should fill 2/3rds of your plate but this does not mean that you can’t alternate between serving styles and vegetable types. Innovation is key to tasty food and sticking to your paleo diet plan.
7-Day Paleo Diet Plan
We’ve kept the meal descriptions fairly open ended as you have an endless array of ingredient ideas at your disposal when customizing these basic dishes. Stick to paleo-friendly vegetables and lean cuts of meat or seafood and you’re guaranteed good health. If you’d prefer having the structure for a full month, then you should get The PaleoHacks Cookbook with its versatile one-month paleo meal plan.
- Breakfast – Paleo Frittata or Omelet
- Lunch – Salad with single protein
- Dinner – Slow cooker stew with alternate protein
- Snack/dessert – baked apple slices
- Breakfast – Paleo banana or nut bread
- Lunch – Paleo stir-fry (protein omitted)
- Dinner - Paleo casserole with single protein
- Snack/Dessert – Can of tuna/protein bar
- Breakfast – Paleo berry or banana pancakes
- Lunch – Paleo wrap
- Dinner – Paleo soup with single protein
- Snack/Dessert – Seed and nut mix
- Breakfast – Paleo muffins
- Lunch – Reheated soup
- Dinner – Paleo pie and gravy
- Snack/Dessert – Paleo chocolate
- Breakfast – Paleo stir fry with single protein or other protein-rich meal
- Lunch – Avocado
- Dinner – Sautéed paleo-friendly vegetables
- Snack/Dessert – Hard boiled eggs
- Breakfast – Salmon and scrambled eggs
- Lunch – Paleo smoothie or protein shake
- Dinner – Paleo skewers with oven-roasted tomatoes
- Snack/Dessert – Handful of olives
- Breakfast – Paleo sausages and egg muffins
- Lunch – Paleo salad with one protein (seafood recommended)
- Dinner – Seafood served with roasted paleo vegetables
- Snack/Dessert – Piece of fruit
As you can see, this basic eating plan is easy to adapt to any personal preference. If you’re a conventional paleo follower, then simply set this plan out each week or plan further ahead using its basic structure to guarantee that you have the supplies readily on hand ensuring that you stick to your paleo diet. Next up we’ll be showing you a slightly more specific eating plan for paleo vegans, otherwise known as pegans.
7-Day ‘Pegan’ Paleo Diet Plan
Every meal needs to feature an array of vegetables providing the protein and other nutrients needed to fulfil your daily intake. Make sure that each meal has at least one to two healthy fats.
- Breakfast – Vegetable scramble using two free-range eggs, spinach, onion, mushroom and zucchini
- Lunch – Avocado and tuna in collard green wraps
- Dinner – Eggplant curry and cauliflower rice
- Snack/Dessert – Paleo no-bake brownies
- Breakfast – Chia pudding with fresh berries
- Lunch – Roasted sweet potato and roasted zucchini
- Dinner – Warm Brussel sprout and spinach salad
- Snack/Dessert – Paleo chocolate
- Breakfast – Paleo muffin
- Lunch – Cold zucchini noodles and mushrooms in sweet and sour sauce
- Dinner – Herb encrusted salmon served on cauliflower rice
- Snack/Dessert – Air-popped popcorn
- Breakfast – Paleo chia seed pudding
- Lunch – Black bean salad
- Dinner – Pea and Swiss chard soup
- Snack/Dessert – Nuts and seeds
- Breakfast – Steel-cut oatmeal with berries
- Lunch – Leftover pea soup
- Dinner – Avocado basil pesto with roasted broccoli
- Snack/Dessert – One fruit (two kiwis or a banana is great)
- Breakfast –Sautéed vegetable bowl with asparagus, artichoke, hearts, carrots, mushrooms and kale
- Lunch – Almond flour wrap with mushrooms, lettuce, bell peppers, avocado and chutney
- Dinner – Stir-fry with cabbage, carrots, mushroom, spinach, scallions and bell peppers
- Snack/Dessert – Paleo apple or berry crumble
- Breakfast – Bell peppers stuffed with cauliflower rice and chili
- Lunch – Almond flour wrap with banana, hemp seed and paleo chocolate
- Dinner – Sautéed garlic kale with roasted yam and baked tofu with chili or miso sesame sauce
- Snack/Dessert – Paleo coconut bar
Pay attention to how these meals combine different vegetable protein sources. Broccoli, Brussel sprouts and spinach are high in iron and protein while carrying a miniscule calorie count. Play around with variations of each of these meals and feel free to swap around suggestions. As long as you stick to the basic portioning of protein, vegetables, fats, carbs and zero-sugar, your meals will always be paleo-safe.
Beginning a Paleo Diet Plan
Most paleo followers first pursue a caloric deficit before beginning to follow a paleo diet plan. If you’re not switching diet due to weight concerns, then this is of little interest to you. Those looking to lose weight should look into establishing a caloric deficit as it takes little more than consuming large portions of vegetables, eight times a day.
As soon as you’re in a deficit you then start a regular paleo diet. Consider detoxing before you start any new diet. It takes as little as three days and gives your body a clean slate to work from.
Follow either a 7-day plan customized each week or get The PaleoHacks Cookbook collection for a full month’s worth of meal ideas. Whole-food eating may take more prep than fast food and other artificial hunger solutions such as processed chips and sweets, but you’ll find yourself having greater mental and physical fortitude while benefitting from better overall immunity and health as well.