Paleo Diet Meal Plan
Based on foods similar to what was eaten during the Paleolithic era. This sample day follows 30% protein, 35% carbs, 35% fat with practical, easy-to-prepare meals.
Daily Macro Targets
| Nutrient | Amount | % of Calories |
|---|---|---|
| Calories | ~1617 kcal | 100% |
| Protein | ~146.6g | 36% |
| Carbs | ~41.3g | 10% |
| Fat | ~96.3g | 54% |
Target: 30% protein, 35% carbs, 35% fat
Sample Day
Breakfast (~315 kcal, 15g protein)
- Eggs - 100g (about 2 large eggs) (155 kcal, 13g P / 1.1g C / 11g F)
- Avocado - 100g (about 2/3 of a medium avocado) (160 kcal, 2g P / 9g C / 15g F)
Prep: Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes. Slice for toast, mash for guacamole, dice for salads, or blend into smoothies for creaminess.
Lunch (~528 kcal, 64g protein)
- Chicken Breast - 100g (about 3.5 oz) (165 kcal, 31g P / 0g C / 3.6g F)
- Salmon - 100g (about 3.5 oz fillet) (208 kcal, 20g P / 0g C / 13g F)
- Eggs - 100g (about 2 large eggs) (155 kcal, 13g P / 1.1g C / 11g F)
Prep: Grill, bake at 375°F for 25 minutes, or pan-sear for 6-7 minutes per side. Bake at 400°F for 12-15 minutes, grill for 4-5 minutes per side, or pan-sear skin-side down for 4 minutes then flip. Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes.
Dinner (~459 kcal, 52.6g protein)
- Chicken Breast - 100g (about 3.5 oz) (165 kcal, 31g P / 0g C / 3.6g F)
- Salmon - 100g (about 3.5 oz fillet) (208 kcal, 20g P / 0g C / 13g F)
- Sweet Potato - 100g (about 1 small potato) (86 kcal, 1.6g P / 20g C / 0.1g F)
Prep: Grill, bake at 375°F for 25 minutes, or pan-sear for 6-7 minutes per side. Bake at 400°F for 12-15 minutes, grill for 4-5 minutes per side, or pan-sear skin-side down for 4 minutes then flip. Bake whole at 400°F for 45-60 minutes, cube and roast for 25 minutes, or microwave for 5-8 minutes.
Snacks (~315 kcal, 15g protein)
- Eggs - 100g (about 2 large eggs) (155 kcal, 13g P / 1.1g C / 11g F)
- Avocado - 100g (about 2/3 of a medium avocado) (160 kcal, 2g P / 9g C / 15g F)
Prep: Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes. Slice for toast, mash for guacamole, dice for salads, or blend into smoothies for creaminess.
Daily Totals
- Calories: ~1617 kcal
- Protein: ~146.6g
- Carbs: ~41.3g
- Fat: ~96.3g
Shopping List
- Eggs - 100g (about 2 large eggs) (Protein)
- Avocado - 100g (about 2/3 of a medium avocado) (Fat)
- Chicken Breast - 100g (about 3.5 oz) (Protein)
- Salmon - 100g (about 3.5 oz fillet) (Protein)
- Sweet Potato - 100g (about 1 small potato) (Carbohydrate)
Meal Prep Tips
Prepare proteins (eggs, chicken breast, salmon) in bulk on Sunday for 3-4 days.
Pre-wash and chop vegetables for quick assembly. Store with paper towels for freshness.
For the Paleo diet, keeping 30% protein, 35% carbs, 35% fat is easier when meals are pre-portioned. Use a food scale for the first few weeks.
Frequently Asked Questions
Is this Paleo plan good for weight loss?
Yes! Totals ~1617 cal. Adjust portions for your caloric needs.
How much protein does this provide?
~146.6g protein. The Paleo diet follows 30% protein, 35% carbs, 35% fat. Increase protein portions or add a shake if needed.
Can I modify this plan?
Absolutely! Swap foods within the same category while maintaining the 30% protein, 35% carbs, 35% fat ratio.
How do I track this with Fitnit?
Snap a photo of each meal. Fitnit's AI estimates calories and macros automatically.
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