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Sample meal plans › Paleo
A sample week: paleo diet
Based on meat, fish, eggs, vegetables, fruit, nuts and seeds. It leaves out grains, beans and peanuts, dairy, refined sugar and most processed foods.
Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.
The week
Meals with a link have a full recipe below. The others are simple meals you can put together without one.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 | Turkey breakfast sausage patties (made without the maple syrup) with two eggs and sauteed peppers | Big salad with grilled chicken, avocado, walnuts, olive oil and lemon | Lemony pan-seared fish with wilted kale and a roasted sweet potato | Apple slices with almond butter |
| Day 2 | Vegetable omelet cooked in olive oil with a side of berries | Egg drop cabbage soup with shredded chicken | Air-fried chicken drumsticks with garlic green beans and roasted sweet potato | Frozen grape skewers |
| Day 3 | Sweet potato hash with ground turkey and spinach | Tuna mixed with olive oil, lemon and celery in lettuce cups | Baked tilapia with tomatoes and olives, with roasted zucchini | Avocado deviled eggs |
| Day 4 | Two eggs with sauteed spinach and half an avocado | Fennel-carrot slaw topped with grilled shrimp | Grilled sirloin steak with roasted broccoli and a baked sweet potato | A small handful of walnuts and an orange |
| Day 5 | Banana and berry smoothie with unsweetened almond milk and almond butter | Chicken and green chile stew with avocado slices | Baked salmon with sauteed Swiss chard and roasted beets | Carrot sticks with guacamole |
| Day 6 | Leftover chicken chile stew topped with a fried egg | Turkey burger in a lettuce wrap with tomato and avocado | Grilled chicken breast with summer vegetable ratatouille | Mixed berries and a few cashews |
| Day 7 | Zucchini and onion frittata cooked in olive oil, no cheese | Leftover grilled chicken over greens with roasted beets and olive oil | Roast pork tenderloin with apples and onions and garlic-herb green beans | An apple and a few pecans |
Tips
- Fill up on vegetables and fruit; sweet potatoes and squash supply carbs.
- Choose fish, poultry and lean cuts more often than bacon and fatty meats.
- Without dairy, get calcium from leafy greens, canned salmon or sardines with bones, and almonds.
- Read labels on broth, sausage and dressings for added sugar, soy or wheat.
What studies found
Observed. In 12 cohorts, high paleo-style scores went with a 10% lower death rate; short trials show smaller waist and lower triglycerides. Bahrami 2026, Crit Rev Food Sci Nutr
See what it means for your longevity score
The recipes (12)
Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.
Turkey Breakfast Sausage
Ingredients- 1 pound (16 ounces) lean ground turkey (90% lean or higher)
- 1 teaspoon dried sage
- 1 teaspoon dried oregano
- ½-1 teaspoon salt, to taste
- ½ teaspoon garlic powder
- ½ teaspoon ground black pepper
- ¼ teaspoon crushed red pepper flakes (add more or less to adjust the heat level as desired)
- 1 tablespoon maple syrup
- Heat a nonstick skillet over medium-high heat.
- Add the turkey, sage, oregano, salt, garlic powder, black pepper, red pepper flakes, and maple syrup to a large mixing bowl.
- Gently knead the ingredients together with your freshly-washed hands.
- Divide the mixture into eight equal portions, then form each portion into a patty about ¼-to ½-inch thick. Press your thumb into the center of each patty to create a dimple.
- Working in batches, add the patties to the skillet and cook until browned and cooked through, about 3-5 minutes on each side.
- Serve warm.
Per serving: Calories: 115Protein: 16 gCarbs: 2 gFibre: 0 gFat: 6 gSodium: 60 mg
Lemony Pan-Seared Fish with Wilted Kale
Ingredients- 1 lemon
- 1 (4-to 6-ounce) fish fillet (e.g. flounder, whiting, tilapia, salmon, tuna)
- ¼ teaspoon salt-free seasoning blend
- 1½ teaspoons chopped fresh dill (or ½ teaspoon dried)
- 1 tablespoon olive oil, divided
- 2 cups chopped or shredded kale, stems removed
- Cut the lemon in half lengthwise. Juice one of the halves into a small bowl. Cut the other half into four wedges. Set the lemon juice and lemon wedges aside.
- On a clean plate or other surface (e.g. cutting board), pat the fish dry with paper towels, then season it evenly on both sides with the seasoning blend and chopped dill.
- Preheat a nonstick skillet over medium-high heat.
- Add ½ tablespoon of the oil to the pan.
- Add the fish and cook on the first side until browned, about 2-4 minutes.
- Turn the fish over and heat until cooked through and flakes easily with a fork, about 4-6 minutes.
- Transfer the fish to a clean plate and cover with foil.
- Add the remaining ½ tablespoon of oil to the pan.
- Add the kale and cook until wilted, about 2-4 minutes.
- Add the lemon juice and stir to combine.
- Transfer the kale to the plate with the fish and serve warm, squeezing on additional lemon juice as desired.
Per serving: Calories: 325Protein: 28 gCarbs: 23 gFibre: 4.5 gFat: 15 gSodium: 140 mg
Egg Drop Cabbage Soup
Ingredients- 2 teaspoons olive oil
- ½ medium onion, diced (about ½ cup)
- 1 clove garlic, minced (about ½ teaspoon)
- 4 cups (32 ounces) low-sodium vegetable or chicken broth
- 4 cups thinly sliced napa cabbage (about ½ head)
- ½ teaspoon ground dried ginger (or 2 teaspoons fresh grated ginger)
- Pinch ground black pepper
- 2 eggs, lightly beaten
- 1 teaspoon sesame oil
- 2 tablespoons thinly sliced scallion (green onions), divided (about 1 scallion)
- Heat a large saucepan or stockpot over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and cook, stirring often, for 5 minutes.
- Add the garlic and cook until fragrant, about 30-60 seconds.
- Add the broth, cabbage, ginger, and black pepper. Stir to combine.
- Bring to a simmer over high heat, then reduce the heat to maintain a low simmer.
- Cover the pot with a lid and cook until the cabbage is tender, about 8-10 minutes.
- Remove the lid. Use one hand to stir the soup in a steady circle. While the soup is moving, use the other hand to slowly drizzle in the beaten eggs.
- Stir in the sesame oil.
- Serve warm, garnishing each portion with ½ tablespoon of the green onions.
Per serving: Calories: 95Protein: 4.5 gCarbs: 3.5 gFibre: 1 gFat: 5 gSodium: 375 mg
Air-Fried Chicken Drumsticks
Ingredients- ½ teaspoon sweet or smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon ground black pepper
- ¼ teaspoon salt
- 4 (4-to 6-ounce) chicken drumsticks (about 1 pound total), pat dry with paper towels
- 1 tablespoon olive oil
- In a small bowl, stir together the paprika, garlic powder, black pepper, and salt.
- Coat the drumsticks with the olive oil.
- Sprinkle the drumsticks with the seasoning mixture, rubbing to coat evenly.
- Preheat an air fryer to 400°F.
- Place the drumsticks in the basket of the air fryer and cook for 10 minutes.
- Use tongs to flip the drumsticks over and cook for 8 minutes.
- Check the internal temperature for a doneness of 165-175°F. If not cooked through, cook for 2-5 minutes until done.
- Serve warm.
Per serving: Calories: 300Protein: 29 gCarbs: 1 gFibre: 0.5 gFat: 19 gSodium: 380 mg
Grapesicles
Ingredients- 48 green seedless grapes, rinsed
- 48 red seedless grapes, rinsed
- 6-inch wooden skewers
- Thread six grapes, alternating grape colors, onto each wooden skewer.
- Place skewers into the freezer for 30 minutes, or until frozen.
- Serve immediately.
Per serving: Calories: 83Protein: 1 gCarbs: 22 gFibre: 1 gFat: 0 gSodium: 2 mg
Baked Tilapia With Tomatoes
Ingredients- Cooking spray
- 4 tilapia fillets
- 4 medium tomatoes, peeled and chopped
- 2 Tbsp olive oil
- 1½ tsp thyme
- ¼ C pitted black olives, diced
- ¼ tsp red pepper flakes
- 2 cloves garlic, minced
- ½ C red onion, diced
- 1 Tbsp lime juice
- Parsley and lemon wedges for garnish
- Preheat oven to 400 °F.
- Spray baking dish with cooking spray.
- Arrange fillets in the baking dish. The dish should be large enough so the fillets do not overlap.
- Mix remaining ingredients, except parsley and lemon wedges, in a bowl.
- Spoon the tomato mixture evenly over the fillets.
- Bake uncovered 15 to 20 minutes or until the fish flakes easily with a fork.
- Garnish with parsley and a lemon wedge, and serve.
Per serving: Calories: 265Protein: 22 gCarbs: 9 gFibre: 3 gFat: 16 gSodium: 172 mg
Avocado Deviled Eggs
Ingredients- 2 hardboiled eggs
- ¼ ripe avocado, peeled and pit removed
- ½-1 teaspoon lemon juice or vinegar (e.g. white distilled, apple cider), to taste
- ½-1 teaspoon olive oil or avocado oil, as needed to adjust the consistency
- 1 pinch salt
- 1 pinch ground black pepper
- 1 pinch sweet or smoked paprika
- Peel the hardboiled eggs, then slice in half lengthwise.
- Remove the yolks from the egg halves and transfer to a small bowl. Mash into small pieces with a fork.
- Add the avocado, lemon juice or vinegar, oil, salt, and black pepper. Mash with the fork to combine, adding more lemon juice or vinegar and/or oil to adjust the flavor and consistency as desired.
- Using two spoons, one to scoop and one to scrape, divide the egg yolk-avocado mixture between the egg white halves (~1 tablespoon each).
- Sprinkle the paprika over the tops of the filled eggs.
- Serve right away, or chill before serving if desired.
Per serving: Calories: 270Protein: 12 gCarbs: 5.5 gFibre: 3.5 gFat: 23.5 gSodium: 280 mg
Fennel-Carrot Slaw
Ingredients- 1 medium fennel bulb, cored and thinly sliced (about 1 cup)
- 1 medium carrot, shredded (about ½ cup)
- 1 tablespoon chopped fresh parsley
- 2 tablespoons white vinegar
- 1 tablespoon Dijon or brown mustard
- 1 teaspoon extra-virgin olive oil
- 1 pinch salt
- 1 pinch ground black pepper
- In a medium mixing bowl, whisk together the vinegar, mustard, oil, salt, and black pepper.
- Add fennel, carrot, and parsley. Toss to combine.
- (Optional) Chill for 1 hour for best flavor.
- Serve cold.
Per serving: Calories: 85Protein: 2 gCarbs: 14 gFibre: 5 gFat: 3 gSodium: 150 mg
Chicken Chile Stew
Ingredients- Nonstick cooking spray
- 3 lb boneless, skinless chicken (breast or leg), cubed
- 3 stalks celery, chopped
- 1 medium tomato, diced
- 7 green chilies, roasted, peeled, seeded, and chopped
- 4 cloves garlic, peeled and crushed
- Ground black pepper to taste
- Spray a heavy iron skillet with cooking spray, and preheat over medium heat. Brown the chicken cubes, in batches, with cooking spray as needed.
- Place the meat in a 3- or 4-quart casserole (with cover), and add the remaining ingredients.
- Deglaze the skillet: On high heat, add some cold water and scrape the hardened juices with a spoon or spatula to dissolve them into the water. Add the sauce to the casserole.
- Add water to barely cover the ingredients. Cover the casserole, and simmer until the stew is thick and the meat is very tender, about 1½ hours.
- Add black pepper to taste before serving.
Per serving: Calories: 189Protein: 30 gCarbs: 5 gFibre: 1 gFat: 5 gSodium: 90 mg
Sautéed Swiss Chard
Ingredients- 1 tablespoon olive oil
- 1 bunch chard, stems chopped and leaves torn into 2-to 3-inch pieces
- 2 scallions (green onions), sliced (about ¼ cup)
- 2 garlic scapes, finely chopped (or 1 clove minced garlic)
- 2 tablespoons water
- Pinch salt
- Pinch ground black pepper
- Pinch nutmeg
- 2 teaspoons balsamic vinegar
- Heat a large sauté pan over medium heat.
- Add the oil and heat until shimmering.
- Add the chard stems, scallions, and garlic scapes. Cook, stirring occasionally, until the stems are tender, about 6-8 minutes.
- Add the chard leaves and water. Cover the pan with a lid and cook for 3 minutes.
- Remove the lid. Add the salt, black pepper, and nutmeg. Continue cooking uncovered for 3 minutes, stirring constantly.
- Remove from heat and drizzle with balsamic vinegar. Serve warm.
Per serving: Calories: 90Protein: 2 gCarbs: 6 gFibre: 2 gFat: 7 gSodium: 380 mg
Summer Vegetable Ratatouille
Ingredients- 3 large tomatoes (or 6 medium Roma tomatoes)
- 1 medium bell pepper, cut into bite-sized pieces (about 1½ cups)
- 1 medium eggplant, peeled and cut into bite-sized pieces (about 3 cups)
- 1 medium zucchini, cut into bite-sized pieces (about 2 cups)
- 1 medium yellow squash, cut into bite-sized pieces (about 2 cups)
- 1 medium onion, cut into bite-sized pieces (about 1½ cups)
- 2 tablespoons olive oil, divided
- ¼ teaspoon salt
- 2 cloves garlic, minced
- ¼ teaspoon dried oregano
- ¼ teaspoon ground black pepper
- ⅛-¼ teaspoon crushed red pepper flakes, to taste
- 2 tablespoons chopped fresh basil
- Preheat oven to 425°F.
- Using a box grater, grate the tomatoes over a medium mixing bowl. Pour off excess juice, as desired. Set aside.
- Place the bell pepper, eggplant, zucchini, squash, and onion on a baking sheet. Add 1½ tablespoons of the oil and the salt. Toss to combine, then spread into a single layer.
- Roast in the oven until well-browned and fork tender, about 20-25 minutes., tossing halfway through the cooking time.
- While the vegetables are roasting, heat a large saucepan or stockpot over medium heat.
- Add the remaining ½ tablespoon of oil and heat until shimmering.
- Add the garlic and cook until fragrant, about 30-60 seconds.
- Add the grated tomatoes, oregano, black pepper, and crushed red pepper.
- Bring to a simmer over medium-high heat, then reduce the heat to maintain a low simmer. Cook, stirring occasionally, for 5 minutes.
- Add the roasted vegetables. Continue cooking for 7-10 minutes.
- Remove from the heat and stir in the basil.
- Serve warm.
Per serving: Calories: 145Protein: 4 gCarbs: 19 gFibre: 7.5 gFat: 7.5 gSodium: 225 mg
Flavorful Green Beans
Ingredients- 2 lb fresh green beans
- ½ C cold water
- Nonstick cooking spray
- ⅓ C chopped onions
- 4 cloves garlic, chopped
- ½ tsp ground black pepper
- ½ tsp dried basil
- ½ tsp dried oregano
- Rinse green beans and snap off tips.
- Place green beans in a large pot and add ½ cup of cold water.
- Cook green beans on stovetop over medium heat for 10 minutes.
- Spray a sauté pan with cooking spray, and sauté the chopped onions and garlic for 5 minutes, or until they are tender and very lightly browned.
- Add onions, garlic, and black pepper to green beans. Spray the cooking spray over mixture, and cook on medium heat for another 20 minutes or until green beans are tender, but not soft. Stir occasionally.
- Sprinkle dried basil and oregano over green beans. Mix and serve.
Per serving: Calories: 40Protein: 2 gCarbs: 9 gFibre: 4 gFat: 0 gSodium: 12 mg
More recipes and guides
- Diet Review: Paleo Diet (Harvard Nutrition Source)
- Recipes, Cookbooks and Cooking Videos (VA Nutrition and Food Services)
- Diabetes Food Hub recipes (American Diabetes Association)
How this diet is defined here: Paleo diet as described in the Harvard Nutrition Source paleo diet review (https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/paleo-diet/), the pattern scored in the site's evidence (Bahrami 2026)
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