YOUR FREE PALEO MEAL PLAN

This meal plan and information in it is not intended to treat or diagnose health conditions. Do not start a new diet plan without prior consultation with

your primary health care professional.

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Thank you for downloading the Eat Drink Paleo meal plan.

Meal planning can take time. Browsing through blogs and cookbooks to find interesting recipes and combining them into a nutritionally balanced menu for the week can turn into a trip down the rabbit hole. On top of that, some people are new to paleo and feel like they’re sailing through unchartered waters when deciding what meals to plan.

That’s why I wanted to create an easy to follow meal plan to guide you through a full week of tasty paleo breakfasts, lunches, dinners and snacks, all complete with a shopping list and time-saving preparation tips.

My aim was to keep this meal plan as balanced as possible, with a variety of protein, starchy and low-carbohydrate vegetables, fruit, nuts and seeds and some pleasure foods. It’s always a good idea to run any new meal plan past your regular health professional, especially if you have existing conditions or taking medication or supplements.

HOW IT WORKS

The meal plan is based on a standard paleo diet framework and is designed as an accompaniment to Eat Drink Paleo website recipes. Use website links provided or do a simple search on the site to find the dishes featured in the meal plan. Feel free to print them all out and keep in a handy folder in the kitchen.

This plan and shopping list are devised for two people plus some leftovers for lunch. Simply increase or decrease the amount of food as needed. You can follow this plan to a tee or simply pick and choose what you like the most and fill in the rest with your own ideas. This is more of a guide rather than a strict plan.

It’s always hard to compile the perfect shopping list so it’s possible that you will have some leftover ingredients or that you might have to pick up a few fresh bits and bobs during the week. I tried to make it as accurate as possible.

SOME HELPFUL HINTS

1. Feel free to swap recipes, and even ingredients, in this meal plan. For example, if a meal calls for chicken you can easily use pork or beef instead. Omit certain ingredients like nightshades or nuts if needed. Experiment and have fun!

2. Snacks are provided but they are optional as you will likely be satiated enough between meals.

Welcome

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3. You will probably cook more than usual but don’t be discouraged or overwhelmed. This is an opportunity to have some fun in the kitchen and learn new recipes. Prioritise time for cooking over this week and make it a joyful experience.

4. Get up a little earlier on the mornings that call for a cooked breakfast. It might soon turn into a habit because it’s so lovely to be able to sit down and eat a home cooked breakfast before you go to work.

5. You should be able to get most of the ingredients from your local supermarket, butcher, fishmonger and a health food store. You can get some ingredients online (e.g. coconut flour, coconut aminos).

6. The meal plan is designed from Sunday to Saturday, assuming that you can do grocery shopping and some preparation on the weekend.

Finally, I hope you enjoy this meal plan. I love hearing and seeing which of my recipes you make at home so please feel free to share some pictures on my Facebook page or tag me on Instagram or Twitter. Use #eatdrinkpaleo hashtag so I can find them.

Irena xo

For a full guide to paleo cooking and eating, over 100 exclusive recipes, a full list of paleo friendly pantry, fridge and freezer ingredients, as well as useful kitchen gadgets, check out Eat Drink Paleo Cookbook.

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Meal 1 Meal 2 Meal 3 Snack | Notes

Mon

Cauliflower broccoli fritters with coriander aioli + coffee or tea

Tue

Wed

Thu

rFr

iSa

tSu

n

PRINT ME OUT

Fish & pineapple ceviche with sweet potato chips

Fall off the bone chicken soup with root vegetables

Kale chipsMake babaganush, Make granola for the week. Prepare lunch.

Paleo granola with coconut or regular yogurt and diced pineapple + coffee or tea

BLT salad with prawns and avocado

Coconut lamb curry Cauliflower rice

Babaganush dip & carrot sticks Prepare carrots & broccoli for lunch.

Mexican scrambled eggs with avocado and radish + coffee or tea

Leftover lamb curry with steamed carrots and broccoli

Rosemary beetroot burgers with fennel & cucumber saladBabaganush dip

Chicken or duck liver pate, carrot sticks and gherkins Roast cauliflower and green beans for lunch.

Eggs with sweet potato rosti + coffee or tea

Leftover burgers with mustard + roasted cauliflower and green beans

Chicken tortilla soup with avocado

Green apple & mixed nuts + 2 squares dark chocolate 75%+Prepare lunch & snacks

Paleo granola with coconut or regular yogurt and strawberries+ coffee or tea

Sardines salad with zucchini

Thyme & garlic livers with cabbage & sweet potato mash colcanon

Prosciutto or salami with cherry tomatoes + 2 squares dark chocolate 75%+

Scrambled eggs with bacon and side green salad + coffee or tea

Layered salad in a jar with tinned salmon, carrots, cucumber, greens and avocado

Mexican burrito bowls Banana + coconut water

Banana coconut pancakes + strawberries + coffee

Leftover Mexican beef mince + Beetroot & cabbage slaw

Salmon fishcakes with radish and celery salsa

Caramel fudge slice

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Some ingredients are used over and over in many of my recipes, as well as other paleo and non-paleo dishes. It’s worth having these items well stocked up at all times and that’s why they are not included in the weekly shopping list. It is assumed that you will either already have them or you’ll be able to purchase them for your pantry to use now and in the future.

Shopping list

FatsButter (use ghee if avoiding dairy) Coconut oilExtra-virgin olive oilGhee

Spices & SeasoningBlack pepperSea saltGround coriander seedGround cuminSweet paprikaGround cinnamonGround turmericGaram MasalaFennel seedsDried oreganoNutmegBay leafChilli ground or flakesOnion and garlic powder (optional)

CondimentsMayonnaise (olive oil based if possible)Fish sauceHorseradish or horseradish creamDijon mustardBalsamic vinegar/apple cider vinegar

Other pantry stuffA few heads of garlicHoneyTahiniVanilla extract/essenceCacao powderCoconut flourTapioca flourGluten free baking powderAlmond mealChia seedsA few cans of coconut milkTomato pasteSesame seeds

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Fresh fruit & vegetables2 green apples5 lemons + 5 limes1 orange3 large bananas1 punnet strawberries5 avocados1 medium ripe pineapple2 large bag mixed salad greens1 head lettuce2 large heads of cauliflower 2 medium heads of broccoli1 head white cabbage2 bunches kale leaves5 large celery sticks200g green beans1 large leek2 large beetroots1 large fennel2 large cucumbers1 large eggplant10 carrots2 bunches of radishes20 cherry tomatoes + 4 Roma tomatoes2 large red peppers2 large zucchinis3 red onions + 6 brown onions7 medium sweet potatoes3 large white potatoes1 cup frozen baby peas1 large bunch green spring onion (scallions)2 bunches of coriander/cilantro (get one later in the week)Bunch of fresh thymeFresh rosemary2 long red chilliesSmall bunch mint

Meat, poultry, fish & other protein2 fillets white fish such as tilapia1 whole free range chicken800 grams dicd lamb1.4 kg beef mince/ground beef 450 g chicken livers 20 cooked prawns/shrimp2 salmon steaks (get later in the week)18 eggs12 rashers bacon100 g halloumi cheese300 g cooked chicken250 g tinned saridines200 g tinned salmon100 g chicken or duck liver pate500 g yoghurt (coconut or preferred milk)

Other stuff1 litre vegetable stock1 litre chicken stock2 x 400 g tinned diced tomatoesSmall jar gherkinsSmall jar pickled jalapeños1 jar roasted red peppers4 cups mixed nuts (almonds, hazelnuts macadamia nut, brazil nut)1 cup cashews1/2 cup almond flakes1 cup pumpkin seeds1 1/2 cup desiccated coconut (unsweetened)1 cup coconut flakes1 cup dried fruit of choice12 Medjool dates250 ml maple syrupBar of dark chocolate (75% or higher)

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Meal 1 Cauliflower & broccoli fritters with coriander aioli

Sunday

Get the recipe here

Meal 2 Fish & pineapple ceviche with sweet potato chips

Get the recipe here

Meal 3 Fall off the bone chicken soup with root vegetables

Get the recipe here

Snack Spicy kale chips

Get the recipe here

Today’s preparation notes

Make granola for the weekMake babaganush dip - get the recipe herePack lunch for MondayMake sure to stock up on groceries and pantry items

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Meal 1 Paleo granola with yoghurt and pineapple or berries

Monday

Get the recipe here

Meal 2 BLT salad with prawns and avocado

Get the recipe here

Meal 3 Coconut lamb curry with cauliflower rice

Get the recipe here

Snack Babaganush with carrot sticks

Get the recipe here

Today’s preparation notes

Steam some carrots and broccoli for Tuesday leftovers lunchPrepare some breakfast ingredients to save time in the morningPack lunch and snacks

To make cauliflower rice, break half a head of cauliflower into florets and process into small, rice like crumbs in a food processor or by chopping with a knife. Heat a tablespoon of olive oil and a little butter or ghee in a large frying pan over high heat. Add cauliflower and season with sea salt, pepper and a little turmeric and onion powder for extra flavour. Stir over high heat for 1-2 minutes, until heated through and softened slightly.

Other great dips to try are guacamole, beetroot or pesto. Celery, cucumber and red peppers can be used instead of carrots.

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Meal 1 Mexican scrambled eggs with avocado and radish

Tuesday

Get the recipe here

Meal 2 Leftover lamb curry with steamed carrots and broccoli

Meal 3 Rosemary beetroot burgers with fennel & cucumber salad

Get the recipe here

Snack Chicken or duck liver pâté, carrot sticks and gherkins

Get the recipe here

Today’s preparation notes

Prepare roasted cauliflower and green beans for next day’s lunch. Break apart half a head of cauliflower and scatter the florets in a large roasting tray. Trim and add a couple of handfuls of green beans to the tray. Drizzle with olive oil or coconut oil and season with sea salt, pepper, cumin and paprika. Toss through and roast at 200 °C/390 °F for 25 minutes. Pack lunch and snacks.

Serve these burgers with some leftover babaganush dip and extra vegetables if you like.

You can make your own paleo friendly liver pâté or get some pre-made from the store.

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Meal 1 Eggs with sweet potato rosti

Wednesday

Get the recipe here

Meal 2 Leftover burgers, roasted cauliflower and green beans

Meal 3 Chicken tortilla soup with avocado

Get the recipe here

Snack Green apple & mixed nuts + 2 squares dark chocolate

Today’s preparation notes

Prepare and pack lunch and snacks for next day.

Choose chocolate with 75% or higher cacao content to avoid extra added sugar and dairy.

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Thursday

Meal 2 Sardines salad with zucchini

Get the recipe here

Meal 3 Fried thyme & garlic chicken livers with sweet potato & kale colcannon (mash)

Get the recipe here

Snack Green apple & mixed nuts + 2 squares dark chocolate

Today’s preparation notes

Prepare salad for next day’s lunch and pack snacks.

Choose chocolate with 75% or higher cacao content to avoid extra added sugar and dairy.

Meal 1 Paleo granola with yoghurt and strawberries or other fruit

Get the recipe here

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Friday

Meal 2 Tinned salmon salad with carrots, cucumber & avocado

Get the recipe and more salad ideas

Meal 3 Mexican naked burrito bowls

Get the recipe here

Snack Banana and coconut water

Meal 1 Scrambled eggs with bacon and side green salad

More breakfast ideas

If eating out, pick a similar Mexican inspired dish or a good quality steak and vegetables, Asian stir-fry or a fantastic salad.

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Saturday

Meal 2 Leftover Mexican mince with beetroot apple & cabage slaw

Meal 3 Salmon fishcakes with radish and celery salsa

Get the recipe here

Snack/Treat Caramel fudge slice

Meal 1 Banana coconut pancakes with strawberries or blueberries

Get the recipe here Salad recipe - serves 2

1 medium beetroot, peeled and grated2 cups shredded cabbage1 apple, sliced1 small carrot, peeled and grated1/2 red onion, thinly sliced

For the dressing

1 tablespoon vinegar such as apple ciderJuice of 1/4 lemon2 tablespoons olive oil1 tablespoon mayonnaise1/2 teaspoon Dijon mustardGenerous pinch of sea saltParsley for garnish, optional

Combine vegetables in a large bowl. Whisk together the dressing and toss through the salad. Top with fresh parsley.

Get the recipe here

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Choosing the right foods

Eggs – free range eggs, organic preferred.Beef – grass fed preferred, otherwise go for leaner cuts.Pork and chicken – free range, organic preferred.Salt – sea salt, Himalayan salt or Celtic salt.Honey - raw honey, check that it doesn’t contain high fructose corn syrup in the ingredients.Deli meats – go for the best quality you can find.Tinned fish – sardines and mackerel are the best options but tuna and salmon are also good. Look for fish tinned in virgin or extra-virgin olive oil or in brine. Avoid anything with soybean, canola or sunflower/safflower oil. Butter – butter is generally allowed, especially if it’s grass fed. Butter is very high in fat and thus low in lactose (sugars) and casein (proteins), which is what most people are sensitive to. Ghee, or clarified butter, is even better as it’s almost all fat. Use ghee, coconut oil or olive oil in place if butter if trying to avoid ALL dairy. Chocolate – You can enjoy a little dark chocolate (75-80% cacao) every now and then. There are many brands of chocolate that are dairy free and low in sugar or use a natural sweetener. Look for those at your nearest health food store. Two squares is an acceptable serving size, not the whole bar.

Coffee and teas - llimit coffee and green tea to one cup a day in the morning but enjoy herbal, non-caffeinted teas as much as you like and have a cup of chamomile tea before bed. Also note, it’s best to avoid drinking tea with meals as tannins can prevent zinc absorption.

That’s about it! I hope you enjoy this meal plan and feel free to adapt it further to suite your schedule, budget and ingredient availability.