Paleo Diet Menu Plan Shopping List

Last Updated on July 31, 2021

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!

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)

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

Ghee
4 1/2 dozen Eggs
1/2 gallon Almond Milk
Grated Parmesan (optional)
Fresh Mozzarella (optional)
1/2 cup Cheddar Cheese (optional)
Small bag Frozen Spinach

Salt
Pepper
Dry Mustard
Basil
Oregano
Garlic Powder
Onion Powder
Italian Seasoning
Dried Minced Onions
Dill (fresh or dried)
Allspice
Chipotle Pepper Powder
Ancho Chile Powder
Parsley
Cinnamon
Smoked Paprika
Cumin
Chili Powder
Poppy Seeds
4 Tbsp Mild Yellow Curry
Baking Soda
Baking Powder
Bay Leaves

3 cups Avocado or Light Olive Oil
2 lg cans Chicken Breast
Dill Pickles
Kalamata Olives
Raisins
Sliced Almonds
Maple or Coconut Sugar
Dijon Mustard
Yellow Mustard
Cocoa Powder
Cassava Flour
Perfect Paleo Powder
Red Wine
Balsamic Vinegar
1 (15 oz) can Tomato Sauce
9 (14 oz) cans Diced Tomatoes
5 (6 oz) cans Tomato Paste
Coconut Aminos
Pork Panko (or pork rinds)
3 cans Full-Fat Coconut Milk
Apple Cider Vinegar
Coconut Oil
Honey
Maple Syrup
2 cans Black Olives
1/4 cup Coconut Flour
1/2 cup Almond Flour
28 oz Chicken Broth

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)

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

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)

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

Bananas
Strawberries
Blueberries
Blackberries
Enjoy Life Chocolate Chips

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)

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

Fruits of your choice
Nuts
Shredded Coconut
Enjoy Life Chocolate Chips
Lettuce
Tomatoes
Onions
Dill Pickles
Mushrooms
Avocados
Guacamole

Paleo Diet Menu Plan Shopping List

Source: https://www.ourpaleolife.com/paleo-meal-plan-grocery-list/

Elisha Ondur1975