Paleo Meal Plan & Grocery List

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This Paleo meal plan is free on this page – it’s also available as an eBook to easily print or view as a PDF.

Did you know that dinnertime comes every. single. day whether you’re ready or not? Breakfast and lunch do too. Take control of your meals and your health with this 4-week Paleo Meal Plan that is chock full of recipes (67 to be exact), 28 days completely planned out for you, and 4 weeks worth of grocery lists already put together. All you have to do is go to the store and fill the cart (better yet, grocery delivery!).

No need to worry about what to feed yourself and your family every day when dinnertime rolls around. Because with the prep and planning tips in this plan, you’ll have as much prepared in advance as you can so that food is on the table in no time. And leftovers for lunch most days mean that you have even less cooking and prep work to do each day. Bonus!

The screenshots above are a sneak peek into the PDF Meal Plan (an easy way to view all of the recipes, shopping lists, and instructions). The paleo meal plan is also available on this post for free.

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Paleo Meal Plan (week 1)

Meal Planning Tips (week 1)

• Make the Spaghetti Sauce in advance and refrigerate until ready to use. It can be stored in the fridge for up to 3 weeks (reserve some for Week 3). Be sure to leave the ground beef out when making it.
• Make Spicy Egg Muffins in advance. They refrigerate and freeze very well. If you want to be really ambitious, make a full batch and freeze the extras for breakfast for Week 4.
• Make Frittata up to a week in advance. Reheat single servings when ready to eat.
• Prepare the CauliRice at the beginning of the week and store in the refrigerator until ready to use.
• Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
• Save all your bacon grease. You will need/want it for future recipes.
• Wash and cut all produce at the beginning of the week:
  • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
  • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
  • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
• Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
• Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Shopping List (week 1)

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Paleo Meal Plan (week 2)

While the entire paleo diet plan meal and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Meal Planning Tips (week 2)

• Make all the chicken nuggets for Day 8 and Day 13 in advance. Freeze or refrigerate the entire batch and just reheat what you need on those days. The nuggets actually taste better as leftovers. If you’re extra ambitious, make enough for Week 3. These nuggets freeze well up to 6 months.
• For Country Potatoes, boil and refrigerate the potatoes ​at least​ 1 day in advance. This is crucial to the recipe and will also save you time in the morning.
• Make quiche in advance and refrigerate, tightly covered, until you’re ready to eat it. You can either reheat the entire quiche or single slices.
• Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
• Save your bacon grease​. Not only should you always be doing this, but you’ll need it for the Crispy Bacon Broccoli and Brussels Sprouts later in the week.
• Wash and cut all produce at the beginning of the week:
  • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
  • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. For soup and chili ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting.
  • Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
  • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
• Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
• Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Grocery List Notes

Please note that this grocery list is for a family of 4. We eat a lot of eggs, that is not a typo. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks since they’re not included in the Meal Plan. Add some extra food to account for your own snacks, if desired.

Shopping List (week 2)

Paleo Meal Plan (week 3)

While the entire meal plan and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Meal Planning Tips (week 3)

• If you didn’t make extra Grain-Free Chicken Nuggets in Week 2, make them in advance now. Freeze or refrigerate until ready to use.
• The Asparagus Potato Hash can be made in advance to save time in the morning. It quickly reheats in a hot skillet.
• Make granola a day or so in advance and store in a glass jar with a tight-fitting lid.
• Bake All-Day Frittata in advance and reheat individual servings for breakfast as you need them for stress-free mornings.
• When making Waffles for the Sloppy Joe’s, make extras for breakfast. They freeze and reheat well. It’s best to make at least 2 batches (approx 16 waffles) for the entire week.
• Bake the meatballs earlier in the week and just reheat when ready to eat. Or at the very least, mix and roll them and store in the fridge until you’re ready to bake them.
• Make condiments (ketchup & mayo, if you don’t have any leftover from the previous 2 weeks) in advance so they’re ready when you need them.
• You should have enough Spaghetti Sauce left from Week 1. If not, make more early in the week.
• Wash and cut all produce at the beginning of the week:
  • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
  • Peel/slice/dice all fruits and vegetables and store them in food storage containers in the refrigerator.
    • For Chicken Noodle Soup, Beef Stew, and Taco Salad ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting the night of.
  • Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
  • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
• Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
• Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Shopping List (week 3)

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Paleo Meal Plan (week 4)

Meal Planning Tips (week 4)

• If you didn’t make extra Spicy Egg Muffins in Week 1, make some now in advance. They refrigerate and freeze very well.
• Make Frittata up to a week in advance. Reheat single servings when ready to eat.
• For Country Potatoes, bake and refrigerate the potatoes ​at least​ 1 day in advance. This is crucial to the recipe and will also save you time in the morning.
• Prepare the CauliRice at the beginning of the week and store in the refrigerator until ready to use.
• Save your bacon grease​. Not only should you always be doing this, but you’ll need it for other recipes this week.
• Make mayo at the beginning of the week if you don’t have any leftover from Week 3.
• Wash and cut all produce at the beginning of the week:
  • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
  • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
• Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
• Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Shopping List (week 4)

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