Weekly Paleo Meal Plan

This Paleo Plan is for my friend Leslie Dietrich. Our children play baseball together and Leslie and I had the pleasure of thrift shopping our way through Waco, Texas last summer when their team was in the Regional Little League World Series Playoffs.

Like me, Leslie has a host of auto-immune disorders. Unlike me, she still eats gluten and grains. Leslie asked me for an eating plan that she could try for one week to see if the symptoms in her hands and other parts of her body would change. One week is probably not long enough (30 days is optimal) for seeing results from a change in diet. So if you want, just repeat this meal plan 4 times, or make your own, using the recipes from this site and Paleo sites such as Everyday Paleo or Paleo Parents.

Please note, this eating plan is not designed for someone who is trying to lose weight, this is not a diet plan. This is an anti-inflammatory eating plan that can be used by some people to improve overall health and wellness. If you do need to lose weight, feel free to refer to Loren Cordain’s book The Paleo Diet or Robb Wolf’s The Paleo Solution, those 2 books have very specific weight loss plans that utilize the grain free diet as a base for weight reduction.

This post is for people that want to incorporate more nutrient dense foods into their diet by eliminating the grains that are toxic to a large percentage of us. So, eat your veggies. They’re far more nutrient dense than grains. Or as my dear Dad has been saying for the past 40 years, “Eat the rainbow!”

  1. Sunday

    Silver Dollar Pancakes
    Turkey or Pork Bacon
    Fresh Berries
    Turkey Club Sandwich
    Green Salad with Balsamic Vinaigrette
    Sesame Salmon Burgers
    Garlic Ginger Bok Choy or Steamed Broccoli
  2. Monday

    2 slices Paleo Bread
    3 Scrambled Eggs
    1 Grapefruit
    Turkey Club Sandwich
    Green Salad with Balsamic Vinaigrette
    Cod Piccata
    Roasted Broccoli
    Cabbage Orange Salad
  3. Tuesday

    Almond Butter Protein Shake
    Toasted Almonds
    Turkey Roll Ups
    Fresh Blueberries
    Cobb Salad
    Mushroom Soup
  4. Wednesday

    3 Fried Eggs
    Turkey or Pork Bacon
    ½ Avocado
    Leftover Mushroom Soup
    Green Salad with Balsamic Vinaigrette
    Roasted Chicken with Olives and Prunes
    Roasted Butternut Squash
    Steamed Broccoli
  5. Thursday

    Greena Colada (add 1 scoop protein powder)
    Handful of Dehydrated Almonds
    Turkey Club Sandwich
    Veggie Sticks
    Chicken Soup
    Green Salad
    Roasted Acorn Squash
  6. Friday

    3 Scrambled Eggs
    2 slices Paleo Toast
    Fresh Raspberries
    Leftover Chicken Soup
    Green Salad
    Chili Chicken
    Cauliflower Rice
    Green Salad
  7. Saturday

    Almond Butter Protein Shake
    Leftover Chili Chicken
    Leftover Cauliflower Rice
    Stuffed Peppers
    Grilled Broccoli
  8. Snacks

    Green Apples
    Other Fruit
    Veggie Sticks
    Turkey Jerky
    Dehydrated Nuts

Some of the recipes above might not be super strict Paleo, however if you make quick and easy substitutions they can be. All are grain free and primal; they are Paleo friendly as well.

For the snack section of this plan, I have listed the lower glycemic fruits that work best for me. If you like to eat sweeter fruits, feel free to add those in to your plan. However, if you have trouble with sugar, it may be best to stick with less fruit and low glycemic at that.

What is your favorite Paleo dish and what are your health goals for 2012?

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paleo cooking from elana's pantryGluten-Free Almond Flour Cookbook


84 responses to “Weekly Paleo Meal Plan”

  1. Alana, I am trying to go no grains, and I have looked at your recipes and they have a lot of chicken recipes, how do U knnw what chicken to buy and eat? aren’t some chickens grain feed? Does this make a difference and how about eggs?
    I am very serious about this when I eat grains I get very sick to my stomach, I have been to the Drs had 4 colon scopes and 3 endoscopies They found nothing said everything was great…but I was still sick and bp out of bounds this has been going on for 12 yrs Iam tired so I started looking again for help! I found U :) I need help doing this. I had a piece of cheesecake the other night and forgot tthe crust it was gram cracker crumbs and and 2-3 days later I am so sick… I know this is not as hard as I am making it… so would U pls help me? I go for awhile and I feel great not eating sugar jut stevia or not at all and no grains I just started the no grains 2 wks ago so I am new to this…I have the Deland Bakery in Sanford Fls close tome. I can get a loaf of bread there among other things…Are ALL your recipes grain free? I don’t eat pork….either and I have to be careful or I get very sick so that is why I am asking about the chicken and eggs and beef…I would like to cut beef out of my diet also, but then it is hard to figure out what to eat. It’s hard to believe I can eat pancakes…..HELP
    I need all the help I can get
    God Bless and looking forward to hearing from U

    • Hi Carolyn, I think you’ll do great if you stick to simple foods like beef, chicken, fish, eggs, fruits, vegetables, and nuts. Yes, grass-fed is best, but grain fed meats work for me in a pinch. Focus on keeping the processed foods out of your diet. Yes, all of the 800 recipes on this website are grain-free and gluten-free! Best of luck and hang in there :-)

  2. I have been following plan for three days. Going really well, my energy level has soared! Great way for Paleo newbie to learn foods, cooking approach & transition to this lifestyle. Lots of time spent though, shopping & cooking. Hopefully as I learn I can be more efficient!

  3. As of the first of January 1, 2015 I will be doing everything in my power to eat as clean as possible. This menu will help me begin just that and with it only being me to cook for this 1 week menu will actually take me into 2, maybe 3 weeks!! Plus I have printed out all of these menu items and with information on other recipes for me to work with!! I’m sooo excited and can’t wait to get started!!

    Thank you for all the hard work you do Elana to help the rest of us live a healthier lifestyle!!

  4. I recently learned I have many food sensitivities and digestive issues with dairy, eggs, several fruits, fish, yeast, almonds, peanuts, sesame seeds and sunflower seeds along with several root vegetables. My thought is to work as closely as possible with the paleo diet eliminating the dairy from it. Would you be willing to share your thoughts with me on how to move forward?

  5. Hi, while i was reading this i saw it was for inflammatory problems? Now i know you arent a dr but my dad has been having random parts of his body swell up (feet, hands, face, ect.) the doctors have no idea why, but could his diet be the problem? I only ask because my family have no experience with any type of food allergies or auto immune disorders.

  6. Thank you so much for your site. I was introduced to your site on Facebook. Our family has gone Paleo for about 2 months now and at first it has been so hard, but with sites like yours it has helped me tremendously. My kids say, “Wow mom, eating Paleo isn’t bad at all, or “Wow mom, you mean THIS is Paleo!” It’s been such a blessing and to top it off I have dropped 10 of my 40 pounds just eating Paleo. I feel so much better and have lost that bloaty feeling, in fact I have so much more energy I have joined a gym and have started working out.

    I really don’t know what I would do without these wonderful ideas and recipes to help us on our healthy journey. Just wanted to say a big thank you from my family. I look forward to getting your cookbooks.
    Stacie – Alaska

  7. This site is a great find for me. When I started my Paleo diet few months back I was constantly on the look out for recipes whose ingredients are easy to find and easy to prepare. Now I have a whole week meal plan and won’t thrive on day to day preparation like what I’ve been used too. Thanks Elana for this wonderful blog!

  8. I am really excited to have found your blog, cookbooks, and recipes! I just recently switched over to a gluten-free diet (Paleo) and was looking for a meal plan, and I found you! Thank you so much for all your hard work in developing the recipes you share – I cannot wait to try them out!

  9. Hi Elana,

    I am experimenting with a paleo diet and am wondering what your view on beans/legumes is. Do you still eat them? I have found that I need a lot of fiber in my diet to keep my digestive system happy and am finding it hard to incorporate enough fiber on a paleo diet…are there any high-fiber paleo foods that you can recommend? I am thinking of doing a mostly paleo diet but incorporating beans/legumes, just no grains.


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