1. Set your household
1, 2, 4 or 6 people — quantities scale.
Easy & budget-friendly Paleo
Free Paleo meal plan generator with a printable grocery list
Build an easy Paleo meal plan for 3 to 30 days in about a minute. Choose your goal, budget, household size and cooking time — you get the plan, a scaled grocery list and a 60-minute Sunday prep block you can print or save as a PDF.
- No sign-up
- 40+ tagged meals
- Print friendly
The tool
Free Paleo meal plan generator
Everything runs in your browser. Change any setting and the plan, grocery list and prep block rebuild instantly.
Goal
Duration
Max cooking time
Budget
People
Estimated 1657 kcal and 110 g protein per person per day. Figures are rough planning estimates, not measured values.
Your 7-day Paleo meal plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Hard-boiled eggs + fruit | Chicken & roasted sweet potato box | Pork chops & apple slaw | Leftover chicken strips |
| Tuesday | 2-ingredient banana pancakes | Ground beef taco bowl | Paleo meatballs & zucchini noodles | Banana + almond butter |
| Wednesday | Sweet potato & sausage hash | Egg salad plate | Turkey & vegetable chili | Tuna on cucumber rounds |
| Thursday | Make-ahead egg muffins | Chicken & vegetable soup | Beef & roasted vegetables | Celery + almond butter |
| Friday | Eggs & avocado | Beef patties & slaw | Roast chicken & root vegetables | Beef jerky + fruit |
| Saturday | Coconut chia pudding | Chicken salad bowl | Baked white fish & greens | Carrots + guacamole |
| Sunday | Spinach & mushroom omelette | Turkey lettuce wraps | Sheet-pan chicken thighs & broccoli | Olives + walnuts |
Grocery list
Scaled for 2 people across 7 days.
Meat & Protein
- Beef jerky (no added sugar) — 80 g
- Beef steak or stewing beef — 320 g
- Canned tuna — 1 can
- Chicken breast — 1040 g
- Chicken thighs — 4 thighs
- Eggs — 35 eggs
- Ground beef — 900 g
- Ground turkey — 300 g
- Pork chops — 2 chop
- Pork sausage (no additives) — 200 g
- Turkey breast — 280 g
- White fish fillet (cod) — 340 g
- Whole chicken — 0.5 chicken
Vegetables & Fruit
- Apples — 5 apple
- Avocado — 4 avocado
- Banana — 4 banana
- Bell peppers — 4 pepper
- Broccoli — 2 head
- Cabbage — 0.8 head
- Carrots — 6 carrot
- Carrots — 8 carrots
- Celery — 2 stalk
- Celery — 4 stalks
- Cucumber — 1.6 cucumber
- Frozen berries — 1 cup
- Garlic — 4 cloves
- Lemons — 1.5 lemon
- Lettuce (romaine) — 1.2 head
- Mixed salad leaves — 8 handfuls
- Mushrooms — 120 g
- Onion — 1.5 onion
- Spinach — 4 handful
- Spinach — 4 handfuls
- Sweet potatoes — 6 medium
- Tomatoes — 2 tomato
- Zucchini — 3 zucchini
Pantry
- Almond butter — 4 tbsp
- Chia seeds — 6 tbsp
- Chicken broth — 3 cups
- Coconut milk — 1.5 cup
- Coconut oil — 2 tsp
- Crushed tomatoes — 2 can
- Ground cumin — 4 tsp
- Olive oil — 14 tbsp
- Olive oil — 6 tsp
- Walnuts — 50 g
Fridge & Extras
- Olives — 100 g
Sunday 60-minute meal prep
Cook these components once and the rest of the week is assembly.
- 1. Hard-boiled eggs + fruitBoil eggs 9 minutes in a batch on Sunday; grab with a piece of fruit.
- 2. Chicken & roasted sweet potato boxAssemble from Sunday prep: chicken, roast sweet potato, roast broccoli.
- 3. Leftover chicken stripsSliced cold roast chicken from the Sunday batch.
- 4. Ground beef taco bowlBrown ground beef with cumin and paprika, spoon over shredded lettuce and salsa.
- 5. Paleo meatballs & zucchini noodlesBake beef meatballs bound with egg, simmer in crushed tomatoes, serve over zoodles.
- 6. Banana + almond butterSliced banana with a spoon of almond butter.
Method
How the Paleo meal planner works
2. Pick your days
3, 5, 7, 14, 21 or 30-day Paleo plans.
3. Cap cooking time
10, 15 or 30 minutes per meal, your call.
4. Print and shop
Plan, grocery list and prep block in one.
Why bother
Why a Paleo plan beats Paleo willpower
Paleo eating is simple in theory — meat, fish, eggs, vegetables, fruit, nuts and healthy fats — and hard in practice, because the decision arrives at 7pm when you are hungry and the fridge holds three unrelated ingredients.
A written plan removes that decision. You shop once, cook a handful of components, and every meal for the week becomes assembly. That is the whole idea behind this site: fewer recipes, more repeatable structure.
For background on the diet itself, see Harvard Health's overview of the Paleo diet and nutrient data at USDA FoodData Central.
Paleo food list
What to eat and what to skip
Eat freely
- Grass-fed beef, lamb, pork
- Salmon, white fish, prawns
- Eggs and poultry
- All non-starchy vegetables
- Fruit and berries
- Nuts, seeds, nut butters
- Olive, avocado and coconut oil
- Herbs, spices, vinegars
Leave out
- Bread, pasta, rice and all grains
- Beans, lentils, peanuts and soy
- Milk, cheese, yoghurt and cream
- Refined sugar and syrups
- Seed oils and processed snacks
- Most packaged sauces and dressings
By goal
Paleo meal plans for weight loss, protein and families
Paleo for weight loss
Lower-calorie, high-volume meals with plenty of protein and vegetables.
High-protein Paleo
Every day lands around 140 g of protein or more for training weeks.
Low-calorie Paleo
Lighter days that still feel like full meals rather than salads.
Beginner Paleo
A gentle first week with familiar ingredients and short recipes.
Family Paleo
Scaled for four to six, with meals children actually eat.
Lazy Paleo
Assembly over cooking: minimal washing up, maximum repeats.
Cost
What a Paleo week actually costs
Typical planning estimates per person per week, based on the ingredient tiers the generator uses. Local prices vary — treat these as a starting range, not a quote.
Budget week$40–55 per person
Moderate week$60–85 per person
Premium week$95–120 per person
Shopping
Every plan comes with a Paleo grocery list
Quantities are summed across every meal in your plan and scaled to your household, so you buy 1.4 kg of chicken thighs rather than guessing. Items are grouped by aisle: protein, produce, pantry, frozen and extras.
- Categorised by supermarket section
- Quantities scaled to 1–6 people
- Checkbox layout that prints cleanly
- Budget tier swaps expensive cuts automatically
Meal prep
The 60-minute Sunday prep block
- Step 1. Roast two trays of vegetables and sweet potato (35 min, unattended).
- Step 2. Poach or grill the week's chicken while the trays cook.
- Step 3. Hard-boil six eggs and make one jar of dressing.
- Step 4. Portion lunches into containers and refrigerate.
Sample day
What one day on a Paleo plan looks like
| Time | Meal | Estimate |
|---|---|---|
| 07:30 | Two-egg scramble with spinach and avocado | 410 kcal |
| 12:30 | Chicken and roasted vegetable box with olive oil | 560 kcal |
| 16:00 | Apple with almond butter | 210 kcal |
| 19:00 | Sheet-pan salmon, broccoli and sweet potato | 620 kcal |
Macros
Typical macro split on these plans
Rough planning averages across the meal library — protein-forward, moderate fat, and carbohydrate mostly from vegetables and fruit rather than grains.
Protein32%
Fat43%
Carbs25%
Pitfalls
Five Paleo planning mistakes to avoid
- 1Cooking a different recipe for every meal — repeat lunches instead.
- 2Shopping without a list, then improvising at 7pm.
- 3Under-eating carbohydrate and crashing by day four.
- 4Buying expensive Paleo-branded snacks instead of whole food.
- 5Skipping the prep hour and expecting the week to run itself.
Households
Feeding families and picky eaters
Cook once, serve two ways
Keep sauces on the side and let everyone build their own plate.
Stretch the protein
Mince, eggs and chicken thighs feed six for the price of two steaks.
Keep two safe meals
Every week keeps one meal children reliably eat, no negotiation.
Timeline
What to expect week by week
Week 1
Cravings and low energy are normal while you drop refined carbs.
Week 2
Shopping gets faster; you know your five default dinners.
Week 3
Prep drops below an hour and leftovers cover most lunches.
Week 4
The plan is a habit — rotate new meals to stop boredom.
General information only, not medical advice — individual results vary.
AI assistant
Ask the Paleo Plan Coach
Not sure what to cook, how to swap an ingredient, or how to stretch the budget? Open the chat bubble in the corner and ask. The coach suggests meals, swaps, shopping items and prep order, and points you to the right plan on the site.
“Give me a 5-day plan under $60”“Egg-free Paleo breakfasts”“15-minute dinners for two”
Download
Printable Paleo meal plan PDF
Every generated plan prints on one or two pages with the grocery list and prep block included. No email, no paywall — use your browser's print dialog and choose “Save as PDF”.
Get the printable planFAQ
Paleo meal plan questions
- Is this Paleo meal plan generator free?
- Yes. Every plan, grocery list and printable PDF is free and needs no account or email address.
- How many days can I plan for?
- You can generate 3, 5, 7, 14, 21 or 30-day Paleo meal plans, and scale them for 1, 2, 4 or 6 people.
- Can Paleo be cheap?
- Yes. Choose the budget setting and the generator only picks meals built on eggs, mince, chicken thighs, frozen vegetables and seasonal produce.
- How long does the cooking take?
- Set a maximum of 10, 15 or 30 minutes per meal. Most weeknight dinners in the library are one pan or one tray.
- Do I get a grocery list?
- Every plan produces a categorised grocery list with quantities scaled to the number of people and days you chose.
- Is Paleo good for weight loss?
- Many people eat fewer calories on Paleo because processed food is removed, but results vary. This site is general information, not medical advice.
Popular Paleo plans
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- Cheap Paleo Meal Plan: Eat Paleo Without the Grass-Fed Price TagA budget Paleo meal plan using inexpensive proteins and seasonal vegetables, with a scaled grocery list and cost-cutting rules.
- Paleo Meal Plan for Weight LossA 7-day Paleo meal plan built around higher-protein, lower-calorie meals, with a grocery list, prep guide and honest expectations.
- Paleo Grocery ListA complete Paleo grocery list by aisle, plus a generated shopping list that matches whatever meal plan you build.