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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.

Welcome
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 theyre sailing through unchartered waters when
deciding what meals to plan.
Thats 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. Its 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.
Its always hard to compile the perfect shopping list so its 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.

3. You will probably cook more than usual but dont 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 its 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.

Sat

Fri

Thur

Wed

Tue

Mon

Sun

Meal 1

Meal 2

Meal 3

Snack | Notes

Cauliflower broccoli
fritters with coriander
aioli + coffee or tea

Fish & pineapple


ceviche with sweet
potato chips

Fall off the bone


chicken soup with root
vegetables

Kale chips
Make 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 salad
Babaganush 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

PRINT ME OUT
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Shopping list
Some ingredients are used over and over in many of my recipes, as well as other paleo
and non-paleo dishes. Its worth having these items well stocked up at all times and
thats why they are not included in the weekly shopping list. It is assumed that you will
either already have them or youll be able to purchase them for your pantry to use now
and in the future.
Fats
Butter (use ghee if avoiding dairy)
Coconut oil
Extra-virgin olive oil
Ghee
Spices & Seasoning
Black pepper
Sea salt
Ground coriander seed
Ground cumin
Sweet paprika
Ground cinnamon
Ground turmeric
Garam Masala
Fennel seeds
Dried oregano
Nutmeg
Bay leaf
Chilli ground or flakes
Onion and garlic powder (optional)

Condiments

Mayonnaise (olive oil based if possible)


Fish sauce
Horseradish or horseradish cream
Dijon mustard
Balsamic vinegar/apple cider vinegar
Other pantry stuff

A few heads of garlic


Honey
Tahini
Vanilla extract/essence
Cacao powder
Coconut flour
Tapioca flour
Gluten free baking powder
Almond meal
Chia seeds
A few cans of coconut milk
Tomato paste
Sesame seeds

Fresh fruit & vegetables


2 green apples

2 fillets white fish such as tilapia

5 lemons + 5 limes

1 whole free range chicken

1 orange

800 grams dicd lamb

3 large bananas

1.4 kg beef mince/ground beef

1 punnet strawberries

450 g chicken livers

5 avocados

20 cooked prawns/shrimp

1 medium ripe pineapple

2 salmon steaks (get later in the week)

2 large bag mixed salad greens

18 eggs

1 head lettuce

12 rashers bacon

2 large heads of cauliflower

100 g halloumi cheese

2 medium heads of broccoli

300 g cooked chicken

1 head white cabbage

250 g tinned saridines

2 bunches kale leaves

200 g tinned salmon

5 large celery sticks

100 g chicken or duck liver pate

200g green beans

500 g yoghurt (coconut or preferred milk)

1 large leek
2 large beetroots
1 large fennel
2 large cucumbers
1 large eggplant
10 carrots
2 bunches of radishes
20 cherry tomatoes + 4 Roma tomatoes
2 large red peppers
2 large zucchinis
3 red onions + 6 brown onions
7 medium sweet potatoes
3 large white potatoes
1 cup frozen baby peas
1 large bunch green spring onion
(scallions)
2 bunches of coriander/cilantro (get one
later in the week)
Bunch of fresh thyme
Fresh rosemary
2 long red chillies
Small bunch mint
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Meat, poultry, fish & other protein

Other stuff
1 litre vegetable stock
1 litre chicken stock
2 x 400 g tinned diced tomatoes
Small jar gherkins
Small jar pickled jalapeos
1 jar roasted red peppers
4 cups mixed nuts (almonds, hazelnuts
macadamia nut, brazil nut)
1 cup cashews
1/2 cup almond flakes
1 cup pumpkin seeds
1 1/2 cup desiccated coconut
(unsweetened)
1 cup coconut flakes
1 cup dried fruit of choice
12 Medjool dates
250 ml maple syrup
Bar of dark chocolate (75% or higher)

Sunday
Meal 1 Cauliflower & broccoli fritters
with coriander aioli

Meal 2 Fish & pineapple ceviche


with sweet potato chips

Get the recipe here

Get the recipe here

Meal 3 Fall off the bone chicken


soup with root vegetables

Snack Spicy kale chips

Get the recipe here

Get the recipe here

Todays preparation notes


Make granola for the week
Make babaganush dip - get the recipe here
Pack lunch for Monday
Make sure to stock up on groceries and pantry items

Monday
Meal 1 Paleo granola with yoghurt
and pineapple or berries

Meal 2 BLT salad with prawns and


avocado

Get the recipe here

Get the recipe here

Meal 3 Coconut lamb curry with


cauliflower rice

Snack Babaganush with carrot


sticks

Get the recipe here

Get the recipe here

To make cauliflower rice, break half a head


Other great dips to try are guacamole,
of cauliflower into florets and process into
beetroot or pesto. Celery, cucumber and red
small, rice like crumbs in a food processor or
peppers can be used instead of carrots.
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
Todays preparation notes
and season with sea salt, pepper and a little
turmeric and onion powder for extra flavour.
Steam some carrots and broccoli for
Stir over high heat for 1-2 minutes, until heated Tuesday leftovers lunch
through and softened slightly.
Prepare some breakfast ingredients to

save time in the morning


Pack lunch and snacks

Tuesday
Meal 1 Mexican scrambled eggs
with avocado and radish

Meal 2 Leftover lamb curry with


steamed carrots and broccoli

Get the recipe here

Meal 3 Rosemary beetroot burgers


with fennel & cucumber salad

Snack Chicken or duck liver pt,


carrot sticks and gherkins

Get the recipe here

Get the recipe here

Serve these burgers with some leftover


babaganush dip and extra vegetables if you
like.

You can make your own paleo friendly liver


pt or get some pre-made from the store.

Todays preparation notes


Prepare roasted cauliflower and green beans for next days 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.

Wednesday
Meal 1 Eggs with sweet potato rosti

Meal 2 Leftover burgers, roasted


cauliflower and green beans

Get the recipe here

Meal 3 Chicken tortilla soup with


avocado

Snack Green apple & mixed nuts +


2 squares dark chocolate

Get the recipe here

Choose chocolate with 75% or higher cacao


content to avoid extra added sugar and dairy.

Todays preparation notes


Prepare and pack lunch and snacks for next day.

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Thursday
Meal 1 Paleo granola with yoghurt
and strawberries or other fruit

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

Choose chocolate with 75% or higher cacao


content to avoid extra added sugar and dairy.

Todays preparation notes


Prepare salad for next days lunch and
pack snacks.

Get the recipe here

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Friday
Meal 1 Scrambled eggs with bacon
and side green salad

Meal 2 Tinned salmon salad with


carrots, cucumber & avocado

More breakfast ideas

Get the recipe and more salad ideas

Meal 3 Mexican naked burrito bowls Snack Banana and coconut water

Get the recipe here


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 1 Banana coconut pancakes
with strawberries or blueberries

Meal 2 Leftover Mexican mince with


beetroot apple & cabage slaw

Get the recipe here

Salad recipe - serves 2

Meal 3 Salmon fishcakes with


radish and celery salsa

1 medium beetroot, peeled and grated


2 cups shredded cabbage
1 apple, sliced
1 small carrot, peeled and grated
1/2 red onion, thinly sliced
For the dressing

Get the recipe here

Snack/Treat Caramel fudge slice

1 tablespoon vinegar such as apple cider


Juice of 1/4 lemon
2 tablespoons olive oil
1 tablespoon mayonnaise
1/2 teaspoon Dijon mustard
Generous pinch of sea salt
Parsley 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 doesnt 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 its 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 its 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, its best to avoid
drinking tea with meals as tannins can prevent zinc absorption.
Thats about it! I hope you enjoy this meal plan and feel free to adapt it
further to suite your schedule, budget and ingredient availability.

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