This Paleo meal plan is free on this page – it’s also available as an eBook to easily print or view as a PDF. You can order the eBook here for $10.

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!

4-Week Paleo Meal Plan 2018
Paleo PDF Meal Plan
Paleo Meal Plan
Full Paleo Meal Plan

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. Click here to purchase the PDF (print ready) Paleo meal plan.


Paleo Meal Plan (week 1)

Breakfast

Fiesta Eggs

Lunch

Leftover Meatballs & Mixed Greens Salad

Dinner

Paleo Taco Salad (double recipe)

Breakfast

Eggs (fried or scrambled, your preference)

Lunch

Leftover Taco Salad

Dinner

Easy Peasy Chicken Thighs ​(double recipe)​ & Best Roasted Veggies

Breakfast

Leftover All-Day Frittata

Lunch

Leftover Chili & Cornbread

Dinner

Coconut Curry Chicken w/ CauliRice & Mixed Greens Salad w/ Creamy Poppy Seed Dressing

Breakfast

Chocolate Protein Pancakes

Lunch

Leftover Chicken Curry & Mixed Greens Salad

Dinner

Braised Short Ribs, Mashed Potatoes, & Roasted Green Beans

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)

  • 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
  • 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
  • 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
4-Week Paleo Meal Plan 2018

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.

Breakfast

Potato Bacon Casserole

Lunch

Leftover Minestrone Soup

Dinner

Takeout Orange Chicken, Steamed Broccoli, & CauliRice

Breakfast

Leftover Potato Bacon Casserole

Lunch

Leftover Orange Chicken & Steamed Broccoli

Dinner

Stuffed Peppers

Breakfast

Eggs​(fried or scrambled, your preference) & “Baked” Apples

Lunch

Leftover Chicken Tenders & Brussels Sprouts

Dinner

Caveboy Casserole

Breakfast

Bacon Broccoli Quiche & Strawberries (or other fresh berries)

Lunch

Leftover Caveboy Casserole

Dinner

Mini MeatloavesBacon Broccoli, & Smashed Red Potatoes

Breakfast

Leftover Bacon Broccoli Quiche

Lunch

Leftover Meatloaf & Potatoes

Dinner

Grain-Free Chicken Nuggets w/ Honey Mustard Dip & Mixed Greens Salad

Breakfast

Strawberry Pancakes & Bacon

Lunch

Egg Salad & Fresh Veggies

Dinner

Instant Pot Beef Stew

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)

  • 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
  • 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
  • Ghee
  • 4 1/2 dozen Eggs
  • 3 cups Almond Milk
  • 1/2 c Cheddar Cheese ​(optional, for primal)
  • Garlic Powder
  • Onion Powder
  • Smoked Paprika
  • Black Pepper
  • Salt
  • Parsley
  • Cayenne Pepper
  • Crushed Red Pepper Flakes
  • Ginger
  • Sesame Seeds
  • Cumin
  • Dry Mustard
  • Nutmeg
  • Bay Leaf
  • Oregano
  • 8 Tbsp Chili Powder
  • Allspice
  • Pure Vanilla Extract
  • Baking Soda
  • Baking Powder
  • 2 cups Almond Flour
  • 1/4 cup Coconut Flour
  • All-Vegetable Shortening
  • Nutritional Yeast
  • Hemp Hearts
  • Unsweetened Shredded Coconut
  • Maple Sugar
  • Dill Pickles
  • 1 1/2 cups Beef Broth
  • Chicken Broth
  • Honey
  • White Vinegar
  • Coconut Aminos
  • Apple Cider Vinegar
  • Coconut Oil ​(for frying)
  • Cassava Flour
  • Tapioca or Arrowroot Starch
  • Potato Starch
  • 3 cups Avocado Oil
  • 2 ​(6 oz)​ cans Tomato Paste
  • 1 ​(14 oz)​ can Diced Tomatoes
  • 2 ​(4 oz)​ cans Mild Green Chiles
  • 2 cans Black Olives
  • Yellow Mustard
  • 1 cup Dried Cranberries
  • Balsamic Vinegar

4-Week Paleo Meal Plan 2018

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.

Breakfast

Eggs (fried or scrambled, your preference) & Asparagus Potato Hash

Lunch

Leftover Beef Stew

Dinner

Chicken Broccoli Bake

Breakfast

Fiesta Eggs & Leftover Asparagus Potato Hash

Lunch

Leftover Chicken Broccoli Bake

Dinner

Beefy Ratatouille (double batch)

Breakfast

Paleo Granola Crunch

Lunch

Leftover Beefy Ratatouille

Dinner

Sweet & Sour Chicken w/ CauliRice

Breakfast

All-Day Frittata

Lunch

Breadless BLTs

Dinner

Italian Meatballs with Spaghetti Sauce & Mixed Greens Salad with Ranch Dressing

Breakfast

Leftover All-Day Frittata

Lunch

Leftover Meatballs & Mixed Greens Salad

Dinner

Paleo Pad Thai

Breakfast

Eggs in a Nest & Fresh Fruits

Lunch

Leftover Pad Thai

Dinner

Sloppy Joes w/ Waffles & Best Roasted Veggies

Breakfast

Paleo Waffles & Fresh Fruit

Lunch

Leftover Sloppy Joes & Roasted Veggies

Dinner

Zuppa Toscana & Mixed Greens Salad

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)

  • 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)
  • 2 lb Bacon
  • 4 lb Chicken Thighs
  • 5 lb Ground Beef
  • 3 lb Chicken Tenders
  • 1 lb Ground Chorizo
  • 3 lb Jimmy Dean Sausage
  • Ghee
  • 4 dozen Eggs
  • 2 Unsweetened Almond Milk
  • Grated Parmesan ​(optional, for primal)
  • Fresh Mozzarella ​(optional, for primal)
  • Salt
  • Pepper
  • Garlic Powder
  • Oregano
  • Basil
  • Parsley
  • Cinnamon
  • Allspice
  • Pure Vanilla Extract
  • Dried Minced Onions
  • Italian Seasoning
  • Crushed Red Pepper Flakes
  • 1 Bay Leaf
  • 1/2 c Avocado Oil
  • 2 ​(8 oz)​ cans Tomato Sauce
  • 4 ​(6 oz)​ cans Tomato Paste
  • 1 can Full-Fat Coconut Milk
  • Rice Vinegar
  • Coconut Aminos
  • White Vinegar
  • 2 cups Balsamic Vinegar
  • Coconut Oil
  • Maple Syrup
  • Honey
  • 8 cups Chicken Broth
  • 1 cup Almonds
  • 1 cup Pecans
  • 1/2 cup Cashews
  • 1/2 cup Coconut Flakes
  • 1/2 cup Shredded Coconut
  • 1/3 cup Hemp Hearts
  • 1/2 cup Dried Blueberries
  • 2 1/2 cups Cassava Flour
  • Potato Starch
  • Arrowroot or Tapioca Starch
  • Pork Panko ​(or pork rinds)
  • 3 cups Almond Flour
  • Coconut Flour
  • Maple or Coconut Sugar
  • Nut or Sunflower Butter

4-Week Paleo Meal Plan 2018

Paleo Meal Plan (week 4)

Breakfast

Egg Muffins (1⁄2 batch)

Lunch

Leftover Zuppa Toscana & Mixed Greens Salad

Dinner

Creamy Chicken “Noodle” Soup

Breakfast

Fiesta Eggs & Country Potatoes

Lunch

Leftover Chicken “Noodle” Soup

Dinner

Mongolian Beef & CauliRice

Breakfast

Fauxtmeal & Fresh Fruits

Lunch

Leftover Mongolian Beef & CauliRice

Dinner

Paleo Minestrone Soup

Breakfast

Eggs (fried or scrambled, your preference)​& Fresh Fruits

Lunch

Leftover Minestrone Soup

Dinner

Teriyaki Chicken & Roasted Green Beans

Breakfast

All-Day Frittata

Lunch

Leftover Teriyaki Chicken & Green Beans

Dinner

Bang Bang Shrimp & Zoodles

Breakfast

Leftover All-Day Frittata

Lunch

Chicken Bacon Salad & Creamy Poppy Seed Dressing

Dinner

Bacon Bison Burgers

Breakfast

Eggs (fried or scrambled, your preference) & Sausage Gravy

Lunch

House Salad w/ Hot Bacon Dressing

Dinner

Instant Pot Beef Stew

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)

  • 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)
  • 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
  • 5 dozen Eggs
  • Unsweetened Almond Milk
  • Cheddar Cheese ​(optional, for primal)
  • Salt
  • Black Pepper
  • Onion Powder
  • Garlic Powder
  • Italian Seasoning
  • Parsley
  • 3 Bay Leaves
  • Oregano
  • Basil
  • Cayenne Pepper
  • Ginger
  • Crushed Red Pepper Flakes
  • Dry Mustard
  • Poppy Seeds
  • Smoked Paprika
  • Baking Soda
  • Pure Vanilla Extract
  • 3 cups Avocado Oil
  • Arrowroot or Tapioca Starch
  • Potato Starch
  • 2 cans Full-Fat Coconut Milk
  • Nutritional Yeast
  • Coconut Oil
  • Coconut Aminos
  • Honey
  • Coconut or Maple Sugar
  • 2 cups Beef Broth
  • 28 oz Chicken Broth
  • 2 (14 oz) cans Diced Tomatoes
  • Apple Cider Vinegar
  • Hot Sauce
  • Blanched Slivered Almonds
  • Sunflower Seed Kernels
  • Cassava Flour
  • Dijon Mustard
  • Yellow Mustard

4-Week Paleo Meal Plan 2018
8 comments
  1. 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,

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

    1. 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.

  3. So, 1st of all THANK YOU! I’ve been trying to get my husband on board with my Paleo lifestyle for 3 years… tonight I made your Stuffed Peppers and he LOVED it! He had no idea he was eating a paleo meal, and he about fell out of his chair when he learned that I got the recipe off a paleo site. Thank you!

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