7 day Paleo Diet Plan Generator

Creating a 7-day Paleo diet plan can be a great way to simplify meal planning while sticking to this whole-food based diet. Here’s a comprehensive guide with daily meal suggestions, recipes, portion sizes, and preparation tips. This plan avoids grains, dairy, legumes, and processed sugars, and focuses on lean meats, fish, vegetables, fruits, nuts, and seeds.
Day 1
Breakfast: Coconut Almond Porridge
Ingredients: Almond flour, shredded coconut, coconut milk, cinnamon.
Prep Tip: Combine ingredients and simmer until thickened.
Lunch: Grilled Chicken Salad
Ingredients: Grilled chicken breast, mixed greens, cherry tomatoes, avocado, olive oil, lemon juice.
Prep Tip: Grill chicken in advance and assemble salad fresh.
Dinner: Baked Salmon with Asparagus
Ingredients: Salmon fillets, asparagus, olive oil, garlic, lemon slices.
Prep Tip: Wrap salmon and asparagus in foil and bake.
Snack: Handful of mixed nuts.
Day 2
Breakfast: Banana Pancakes
Ingredients: Bananas, eggs, cinnamon, coconut oil.
Prep Tip: Mash bananas, mix with eggs and fry in coconut oil.
Lunch: Beef Stir-Fry
Ingredients: Sliced beef, bell peppers, broccoli, soy sauce substitute (coconut aminos), ginger.
Prep Tip: Stir-fry beef and veggies in a wok with ginger and coconut aminos.
Dinner: Pork Tenderloin with Roasted Sweet Potatoes
Ingredients: Pork tenderloin, sweet potatoes, rosemary, olive oil.
Prep Tip: Roast pork and sweet potatoes together for flavor.
Snack: Apple slices with almond butter.
Day 3
Breakfast: Smoothie Bowl
Ingredients: Frozen berries, spinach, coconut milk, chia seeds.
Prep Tip: Blend ingredients and top with sliced fruits and nuts.
Lunch: Tuna Salad Stuffed Avocados
Ingredients: Tuna, celery, onion, avocado, olive oil, lemon juice.
Prep Tip: Mix tuna salad and fill halved avocados.
Dinner: Lemon Herb Roasted Chicken
Ingredients: Whole chicken, lemon, herbs (thyme, rosemary), garlic, olive oil.
Prep Tip: Roast chicken with herbs and lemon for a juicy flavor.
Snack: Raw carrots and cucumber slices.
Day 4
Breakfast: Scrambled Eggs with Spinach and Mushrooms
Ingredients: Eggs, spinach, mushrooms, olive oil.
Prep Tip: Sauté vegetables before adding eggs to scramble.
Lunch: Shrimp and Arugula Salad
Ingredients: Shrimp, arugula, avocado, cherry tomatoes, lemon vinaigrette.
Prep Tip: Quick sauté shrimp and toss with salad.
Dinner: Beef and Vegetable Kebabs
Ingredients: Cubed beef, bell peppers, onions, zucchini, olive oil, garlic powder.
Prep Tip: Skewer beef and veggies, grill until cooked.
Snack: A handful of berries.
Day 5
Breakfast: Chia Pudding
Ingredients: Chia seeds, coconut milk, vanilla extract, stevia (optional).
Prep Tip: Mix ingredients night before and let sit in fridge.
Lunch: Chicken Vegetable Soup
Ingredients: Chicken breast, chicken broth, carrots, celery, onions, herbs.
Prep Tip: Simmer all ingredients until vegetables are tender.
Dinner: Grilled Lamb Chops with Mint Sauce
Ingredients: Lamb chops, fresh mint, garlic, olive oil, apple cider vinegar.
Prep Tip: Grill chops; blend mint sauce ingredients.
Snack: Celery sticks with guacamole.
Day 6
Breakfast: Fried Eggs with Avocado
Ingredients: Eggs, avocado, olive oil, salt, pepper.
Prep Tip: Fry eggs in olive oil, serve with sliced avocado.
Lunch: Sardine Salad
Ingredients: Sardines, mixed greens, olives, red onions, olive oil, lemon juice.
Prep Tip: Mix ingredients and dress with oil and lemon.
Dinner: Turkey Meatballs with Zucchini Noodles
Ingredients: Ground turkey, eggs, garlic, zucchini, marinara sauce (no sugar added).
Prep Tip: Form meatballs, bake; spiralize zucchini and sauté briefly.
Snack: Mixed nuts.
Day 7
Breakfast: Coconut Yogurt with Nuts and Seeds
Ingredients: Coconut yogurt, mixed nuts, hemp seeds, flaxseeds.
Prep Tip: Simply mix together and serve.
Lunch: Steak with Cauliflower Mash
Ingredients: Steak, cauliflower, garlic, ghee (clarified butter).
Prep Tip: Grill steak; steam and mash cauliflower with garlic and ghee.
Dinner: Roast Duck with Brussels Sprouts
Ingredients: Whole duck, Brussels sprouts, olive oil, salt.
Prep Tip: Roast duck and sprouts together for flavor.
Snack: Fresh peach slices.
Grocery List
Proteins: Chicken, salmon, pork, beef, lamb, turkey, eggs, tuna, shrimp, sardines, duck
Vegetables: Mixed greens, asparagus, bell peppers, broccoli, sweet potatoes, spinach, mushrooms, arugula, onions, zucchini, carrots, celery, Brussels sprouts, cauliflower
Fruits: Bananas, apples, berries, avocados, lemons, peaches
Nuts/Seeds: Almonds, mixed nuts, chia seeds, hemp seeds, flaxseeds
Other: Coconut milk, olive oil, coconut oil, almond flour, shredded coconut, herbs, spices, coconut yogurt
Tips for Meal Prep and Substitutions
Meal Prep: Cook proteins in bulk and pre-cut veggies to save time during the week.
Substitutions: Swap any meat for another preferred protein. Use different nuts or seeds based on availability and preference.
This plan emphasizes the benefits of the Paleo diet, including improved energy levels and better digestion, through a diet rich in whole, unprocessed foods. Adjust portion sizes based on individual energy needs.