2018 - 4 Week Paleo Meal Plan w/ Recipes, Grocery Lists & Cooking Tips

2018 Paleo 4-Week Meal Plan

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!

(available for purchase as a printable eBook too)

 

Quick Guide for this Paleo Meal Plan

This Paleo meal plan is available for free on this page and includes almost all recipes, 4 weekly meal plans, and grocery lists.

Everything you need to feed a family of 4 with no planning. We’ve done the legwork for you.

Want an easy-to-print option that includes everything? We have a beautiful PDF available for only $10.

Tips on how to prep food in advance are included to make sure you’re making the most of your time in the kitchen.

The Meal Plan includes enough for leftovers so you can eat more and cook less each day.

Paleo Meal Plan & Grocery Lists (Full Outline)

This meal plan has everything you need (a complete calendar of all meals for 4 entire weeks, grocery lists, prep tips, and clean paleo recipes), and nothing you don’t (grains, dairy, soy, legumes, and refined sugars). It’s perfect for a family of 4 and easily cut in half for 1 or 2 adults with extra leftovers. Need to feed a huge crew? Simply double it to suit your needs.

Check out the free version of this meal plan below. If you need a simple yet beautiful printable version of this 4-Week Paleo Meal Plan, perfect for taking with you to the store or keeping on your kitchen counter as a quick reference guide, we’ve got it available for you for $10.

Meal Plan (Week One)

Paleo Egg Muffins
Braised Ribs over Mashed Potatoes
House Salad with Hot Bacon Honey Mustard Dressing
Paleo Chocolate Protein Pancakes
Paleo Cornbread without Corn

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.

Get the Paleo Meal Plan eBook
 BreakfastLunchDinner
Day 1 Spicy Egg Muffins (1⁄2 batch) Perfect Chicken Salad Italian Meatballs with Spaghetti Sauce & Mixed Greens Salad with Ranch Dressing
Day 2 Fiesta Eggs Leftover Meatballs & Mixed Greens Salad Paleo Taco Salad (double recipe)
Day 3 Eggs (fried or scrambled, your preference) Leftover Taco Salad Easy Peasy Chicken Thighs ​(double recipe)​ & Best Roasted Veggies
Day 4 All-Day Frittata Leftover Chicken Thighs & Roasted Veggies Smoky Bacon Chili & Paleo Cornbread
Day 5 Leftover All-Day Frittata Leftover Chili & Cornbread Coconut Curry Chicken w/ CauliRice & Mixed Greens Salad w/ Creamy Poppy Seed Dressing
Day 6 Chocolate Protein Pancakes Leftover Chicken Curry & Mixed Greens Salad Braised Short Ribs, Mashed Potatoes, & Roasted Green Beans
Day 7 Short Rib Scramblers House Salad w/ Hot Bacon Dressing Minestrone Soup

Paleo Meal Plan (Week 1)

Meal Planning Prep Tips

  • 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.

Paleo Grocery List (Week 1)

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.

PRODUCE

  • 5 Yellow Onions
  • 4 Bell Peppers
  • 1 Hot Pepper ​(optional)
  • 2 Limes
  • 1 Apple
  • 1 bunch Grapes
  • 2 bulbs Garlic
  • 2 bags Mixed Greens
  • 3 heads Romaine Lettuce
  • 1 head Iceburg Lettuce
  • 2 Roma Tomatoes
  • Cherry Tomatoes
  • 2 Cucumbers
  • 2 Avocados
  • 2 heads Broccoli
  • 2 heads Cauliflower
  • 4 Sweet Potatoes
  • 4 Yukon Gold Potatoes
  • 15 Brussels Sprouts
  • 3 Beets
  • 1 bunch Celery
  • 1 lb Green Beans
  • 2-3 Carrots
  • 2 Zucchini Squash
  • 2 Shallots

 

REFRIGERATED/FROZEN

  • Ghee
  • 4 1/2 dozen Eggs
  • 1/2 gallon Almond Milk
  • Grated Parmesan ​(optional, for primal)
  • Fresh Mozzarella ​(optional, for primal)
  • 1/2 c Cheddar Cheese ​(optional, for primal)
  • Small bag Frozen Spinach

MEAT

  • 2 lb Ground Chorizo
  • 2 lb Ground Beef
  • 2 1/2 lb Ground Pork
  • 12 Chicken Thighs
  • 3 lb Chicken Tenders
  • 2 lb Bacon
  • 4 lb Beef Short Ribs
  • 1 Smoked Ham Steak

 

HERBS / SPICES

Meal Plan (Week Two)

Country Potatoes & Fiesta Eggs
Pan-Fried Chicken Tenders
Bacon Broccoli
Takeout Orange Chicken
Bacon Broccoli Quiche

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.

Get the Paleo Meal Plan eBook
 BreakfastLunchDinner
Day 8 Potato Bacon Casserole Leftover Minestrone Soup Takeout Orange Chicken, Steamed Broccoli, & CauliRice
Day 9 Leftover Potato Bacon Casserole Leftover Orange Chicken & Steamed Broccoli Stuffed Peppers
Day 10 Fiesta Eggs & Country Potatoes Leftover Stuffed Peppers Pan-Fried Chicken Tenders w/ Honey Mustard Dip & Balsamic Brussels Sprouts
Day 11 Eggs​(fried or scrambled, your preference) & “Baked” Apples Leftover Chicken Tenders & Brussels Sprouts Caveboy Casserole
Day 12 Bacon Broccoli Quiche & Strawberries (or other fresh berries) Leftover Caveboy Casserole Mini Meatloaves, Bacon Broccoli, & Smashed Red Potatoes
Day 13 Leftover Bacon Broccoli Quiche Leftover Meatloaf & Potatoes Grain-Free Chicken Nuggets w/ Honey Mustard Dip & Mixed Greens Salad
Day 14 Strawberry Pancakes & Bacon Egg Salad & Fresh Veggies Instant Pot Beef Stew

Paleo Meal Plan (Week 2)

Meal Planning Prep Tips

 

  • 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.

Paleo Grocery List (Week 2)

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.

PRODUCE

  • 7 Bell Peppers
  • 6 Yellow Onions
  • 1 bulb Garlic
  • 3 lb Red Potatoes
  • 6 Yukon Gold Potatoes
  • 4 heads Broccoli
  • 1 head Cauliflower
  • 2 Oranges
  • 2 Lemons
  • 3 lb Brussels Sprouts
  • 4 Apples
  • 1 bunch Chives
  • 3 Plum Tomatoes
  • 1 bag Mixed Greens
  • 1 bunch Celery
  • 3 Carrots
  • 3 cups Strawberries
  • Veggies ​(for lunch)
  • Berries of your choice

 

REFRIGERATED/FROZEN

  • Ghee
  • 4 1/2 dozen Eggs
  • 3 cups Almond Milk
  • 1/2 c Cheddar Cheese ​(optional, for primal)

MEAT

  • 1 lb Ground Pork
  • 2 lb Bacon
  • 3 1/2 lb Chicken Tenders
  • 5 lb Ground Beef
  • 2 1/2 lb Beef Stew Meat
  • 3 Chicken Breasts

 

HERBS / SPICES

Meal Plan (Week Three)

Primal Italian Meatballs
Asparagus Potato Hash
Eggs in a Nest
Beefy Ratatouille
Paleo Waffles

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.

Get the Paleo Meal Plan eBook
 BreakfastLunchDinner
Day 15 Eggs (fried or scrambled, your preference) & Asparagus Potato Hash Leftover Beef Stew Chicken Broccoli Bake
Day 16 Fiesta Eggs & Leftover Asparagus Potato Hash Leftover Chicken Broccoli Bake Beefy Ratatouille (double batch)
Day 17 Paleo Granola Crunch Leftover Beefy Ratatouille Sweet & Sour Chicken w/ CauliRice
Day 18 All-Day Frittata Breadless BLTs Italian Meatballs with Spaghetti Sauce & Mixed Greens Salad with Ranch Dressing
Day 19 Leftover All-Day Frittata Leftover Meatballs & Mixed Greens Salad Paleo Pad Thai
Day 20 Eggs in a Nest & Fresh Fruit Leftover Pad Thai Sloppy Joes w/ Waffles & Best Roasted Veggies
Day 21 Paleo Waffles & Fresh Fruit Leftover Sloppy Joes & Roasted Veggies Zuppa Toscana & Mixed Greens Salad

Paleo Meal Plan (Week 3)

Meal Planning Prep Tips

  • 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 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.

Paleo Grocery List (Week 3)

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.

PRODUCE

  • 2 lb Small Red Potatoes
  • 5 Sweet Potatoes
  • 1 sm Bunch Thin Asparagus
  • 4 heads Broccoli
  • 2 heads Cauliflower
  • 6 Bell Peppers
  • 8 Yellow Onions
  • 1 bunch Chives
  • 2 bulbs Garlic
  • 2 sm Zucchini Squash
  • 2 sm Eggplants
  • 15 Brussels Sprouts
  • 3 Beets
  • 1 Spaghetti Squash
  • 2 cups Sugar Snap Peas
  • 1 head Romaine Lettuce
  • 3 cups Baby Spinach
  • 2 bags Mixed Greens
  • 1” piece Fresh Ginger
  • 8 Plum Tomatoes
  • 1 large Tomato
  • Dill ​(fresh or freeze-dried)
  • 2 Limes
  • 1 pt Blueberries
  • Fruit of choice ​(breakfast 1 day)
  • Pineapple​ (can be fresh or frozen)

 

REFRIGERATED/FROZEN

  • Ghee
  • 4 dozen Eggs
  • 2 Unsweetened Almond Milk
  • Grated Parmesan ​(optional, for primal)
  • Fresh Mozzarella ​(optional, for primal)

MEAT

  • 2 lb Bacon
  • 4 lb Chicken Thighs
  • 5 lb Ground Beef
  • 3 lb Chicken Tenders
  • 1 lb Ground Chorizo
  • 3 lb Jimmy Dean Sausage

 

HERBS / SPICES

 

OPTIONAL ITEMS

(these are optional toppings for the waffles, not required for the plan)

Meal Plan (Week Four)

Paleo Minestrone Soup
Dairy-Free Sausage Gravy
Chicken Bacon Salad
Instant Pot Beef Stew

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.

Get the Paleo Meal Plan eBook
 BreakfastLunchDinner
Day 22 Egg Muffins (1⁄2 batch) Leftover Zuppa Toscana & Mixed Greens Salad Creamy Chicken “Noodle” Soup
Day 23 Fiesta Eggs & Country Potatoes Leftover Chicken “Noodle” Soup Mongolian Beef & CauliRice
Day 24 Fauxtmeal & Fresh Fruit Leftover Mongolian Beef & CauliRice Paleo Minestrone Soup
Day 25 Eggs (fried or scrambled, your preference)​& Fresh Fruit Leftover Minestrone Soup Teriyaki Chicken & Roasted Green Beans
Day 26 All-Day Frittata Leftover Teriyaki Chicken & Green Beans Bang Bang Shrimp & Zoodles
Day 27 Leftover All-Day Frittata Chicken Bacon Salad & Creamy Poppy Seed Dressing Bacon Bison Burgers
Day 28 Eggs (fried or scrambled, your preference) & Sausage Gravy House Salad w/ Hot Bacon Dressing Instant Pot Beef Stew

Paleo Meal Plan (Week 4)

Meal Planning Prep Tips

  • 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.

Paleo Grocery List (Week 4)

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.

PRODUCE

  • 4 Yellow Onions
  • 1 Bell Pepper
  • 1 Hot Pepper
  • 1 bunch Celery
  • 12 Carrots
  • 1 head Cauliflower
  • 2 Sweet Potatoes
  • 6 Yukon Gold Potatoes
  • 8 Red Potatoes
  • 6 Zucchini Squash
  • 2 lb Green Beans
  • 2 Shallots
  • 1 bulb Garlic
  • 1” piece Ginger
  • 1 cup Spinach ​(fresh or frozen)
  • 1 bag Mixed Greens
  • 1 head Iceburg Lettuce
  • 1 head Romaine Lettuce
  • 1 Cucumber
  • Cherry Tomatoes
  • 1 bunch Chives
  • 1 bunch Scallions
  • 4 Bananas
  • 2 Apples
  • Grapes
  • 2 Limes
  • Fruit of choice ​(for 2 breakfasts)

 

OPTIONAL ITEMS

(these are optional toppings for the “faux”tmeal​, not required for the plan)

MEAT

  • 1 1/2 lb Ground Chorizo
  • 2 1/2 lb Jimmy Dean Sausage
  • 1 lb Ground Bison or Beef
  • 2 1/2 lb Beef Stew Meat
  • 3 lb Flank Steak
  • 3-4 lb Whole Chicken
  • 2 Chicken Breasts
  • 12 Chicken Thighs
  • 3 lb Bacon
  • 1 lb Shrimp ​(fresh or frozen)
  • 1/4 lb Smoked Ham Slices
  • 1/4 lb Smoked Turkey Slices

 

HERBS / SPICES

REFRIGERATED

  • 5 dozen Eggs
  • Unsweetened Almond Milk
  • Cheddar Cheese ​(optional, for primal)

 

GROCERY

 

OPTIONAL ITEMS

(these are optional toppings for the burgers​, not required for the plan)

  • Lettuce
  • Tomatoes
  • Onions
  • Dill Pickles
  • Mushrooms
  • Avocados
  • Guacamole

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6 Comments on “2018 Paleo Meal Plan & Grocery List

  1. Shelley

    Hi Kendra. Just love you’re meal planning resources. I was considering the Whole 30 plan, then saw the 4 week plan. Are they the same thing but just different recipes?
    Thanks,

    Reply
  2. Shelley

    Ok Thank you. I realize now that Whole 30is a bit more strict than paleo. I just wasn’t sure of the specific differences :).

    Reply
    1. Kendra Benson

      Hi Christian. Each recipe has a serving size listed on the actual recipe itself. If the recipe lists a serving size of “4” but that meal is also eaten as leftovers for lunch the next day, you would need to double it. The meal plan itself is written out for a family of 4, so cut everything in half if you only need to feed 2 adults. I hope that helps.

      Reply

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