Meal Plan Examples

Paleo High-Protein Meal Plan Example

An example of a full day of high-protein paleo eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This paleo high-protein day has about 203 grams of protein, 150 grams of carbs and 66 grams of fat. It has no grains, beans or dairy. Most of its protein comes from chicken breast, top sirloin steak and tuna. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,988 cal

Carbs150 g

Protein203 g

Fat66 g

Fiber: 32 g

Breakfast

447 cal · 38 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled3 large (150 g)	232	19 g	2 g	16 g
Egg whites4 large (132 g)	69	14 g	1 g	0 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Sweet potato, baked½ cup (100 g)	90	2 g	21 g	0 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g

Lunch

430 cal · 56 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked6 oz (170 g)	281	53 g	0 g	6 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cherry tomatoes½ cup (74 g)	13	1 g	3 g	0 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

210 cal · 26 g protein

Food	Calories	Protein	Carbs	Fat
Tuna, canned in water, drained3½ oz (99 g)	115	25 g	0 g	1 g
Apple1 medium (182 g)	95	0 g	25 g	0 g

Dinner

571 cal · 60 g protein

Food	Calories	Protein	Carbs	Fat
Top sirloin steak, lean6 oz (170 g)	311	52 g	0 g	10 g
Sweet potato, baked1 cup (200 g)	180	4 g	41 g	0 g
Asparagus, cooked1 cup (180 g)	40	4 g	7 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

331 cal · 24 g protein

Food	Calories	Protein	Carbs	Fat
Ground turkey, cooked2½ oz (71 g)	144	19 g	0 g	7 g
Banana1 medium (118 g)	105	1 g	27 g	0 g
Almonds½ oz (14 g)	82	3 g	3 g	7 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the sweet potato. Our low-carb foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this paleo high-protein example come from?

Most of it comes from chicken breast (53 g), top sirloin steak (52 g) and tuna (25 g), about 64% of the day's 203 g.

How are the calories split in this paleo high-protein example?

Breakfast has about 447 calories, then lunch 430, the snack 210, dinner 571 and the evening snack 331. Dinner is the biggest meal, at about 29% of the day.

How much fiber does this paleo high-protein example have?

About 32 g, mostly from sweet potato and apple. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.