Practical Paleo Meal Plan

Radical Changes with Paleo

The paleo diet is based on the premise of adopting a natural, whole foods diet that resembles the diet of our ancestors. But this isn’t just another fad diet plan. If you ask me, this is one of the healthiest nutrition mindsets out there and I have seen some radical changes in friends who have adapted it.

What Foods are Eliminated on the Paleo Diet?

Since it’s based on the diet of our ancestors, it doesn’t include any foods that resulted from the agricultural revolution. That means no wheat or products containing wheat on the paleo diet. Although it may sound challenging, the results are pretty amazing when it comes to fat loss. Read my recent article, Wheat Belly: Lose the Wheat, Lose the Weight.

The paleo diet actually excludes all grains. The traditional approach also eliminates dairy products. No milk, yogurt, or cheese. If these rules sound like too much of a challenge, start off by cutting back to non-wheat grains like oats, and buy only organic dairy products.

For more information on what you can and cannot eat on the paleo diet, check out my more comprehensive Paleo Diet Food List here. It will help get you started.

One Week Paleo Diet Meal Plan

For this meal plan, I’m only outlining 3 meals a day. But you should be eating 2-3 healthy snacks in-between to keep your metabolism boosted. Again, simply refer to my Paleo Diet Food List for some great paleo snack ideas!


  • Breakfast: 3-egg omelet with veggies & ½ avocado, 1 banana
  • Lunch: fresh spinach salad with salmon filet & veggies
  • Dinner: chicken breast with steamed broccoli & baked sweet potato


  • Breakfast: paleo smoothie made with 1 banana, almond milk, ice, & plant-based Gardenia All Natural Vegan Protein
  • Lunch: quinoa salad with prawns & grilled veggies
  • Dinner: grilled chicken or beef skewers with green peppers & side salad


  • Breakfast: 2 poached eggs, 4 slices turkey bacon, 1 orange
  • Lunch: bun-less turkey burger with yam fries & side salad
  • Dinner: romaine & arugula salad with tuna, red peppers, & avocado slices


  • Breakfast: veggie scramble topped with diced tomatoes
  • Lunch: fresh spinach salad with sliced chicken, berries & walnuts
  • Dinner: 2 tilapia filets, baked potato,& sautéed garlic mushrooms


  • Breakfast: paleo smoothie made with ½ cup pineapple, almond milk, ice, & plant-based Gardenia All Natural Vegan Protein
  • Lunch: butternut squash soup with leafy green side salad
  • Dinner: quinoa salad with grilled chicken, black beans, & avocado slices


  • Breakfast: scrambled eggs with fresh salsa, medium fruit cup
  • Lunch: fresh spinach salad with sautéed shrimp, cherry tomatoes, & snow peas
  • Dinner: veggie stir fry with chicken, shrimp, or chicken


  • Breakfast: 2 fried eggs (use olive oil), 4 slices turkey bacon, fresh berry salad
  • Lunch: bun-less salmon burger with yam fries and side salad
  • Dinner: lean grilled steak, sautéed green beans & mushrooms, rosemary potatoes

As you can see, this diet plan is not only practical; it offers a lot of variety and options, and that means you’re less likely to get bored! For some specific paleo recipes, also see my article on 5 Easy Paleo Diet Recipes here.

I’m an Athlete. Can the Paleo Diet Work for Me?

Absolutely! The paleo diet is actually excellent at supporting an active lifestyle. Whether you’re an athlete or you just train hard at the gym, this diet plan will do a great job boosting your metabolism, enhancing your energy, and helping you build lean muscle mass.

For more information, check out my article on the Paleo Diet for Athletes here.

Have any questions or feedback about the practical paleo meal plan? Please leave a comment below…