Paleo Low-Carb Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This paleo lower-carb day has about 156 grams of protein, 74 grams of carbs and 124 grams of fat. It has no grains, beans or dairy. Most of its protein comes from chicken breast, salmon and eggs. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,002 cal

Carbs74 g

Protein156 g

Fat124 g

Fiber: 37 g

Breakfast

577 cal · 28 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, scrambled4 large (244 g)	364	24 g	4 g	27 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Avocado½ avocado (100 g)	160	2 g	9 g	15 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Lunch

510 cal · 58 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
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Cherry tomatoes1¼ cups (186 g)	34	2 g	7 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g

Snack

162 cal · 5 g protein

Food	Calories	Protein	Carbs	Fat
Almonds½ oz (14 g)	82	3 g	3 g	7 g
Raspberries1¼ cups (154 g)	80	2 g	18 g	1 g

Dinner

548 cal · 50 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked7 oz (198 g)	409	44 g	0 g	25 g
Cauliflower, cooked1 cup (180 g)	34	3 g	7 g	0 g
Green beans, cooked1½ cups (188 g)	66	4 g	15 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

204 cal · 14 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled2 large (100 g)	155	13 g	1 g	11 g
Almond butter½ tbsp (8 g)	49	2 g	2 g	4 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 raspberries. 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 low-carb example come from?

Most of it comes from chicken breast (53 g), salmon (44 g) and eggs (37 g), about 86% of the day's 156 g.

How are the calories split in this paleo low-carb example?

Breakfast has about 577 calories, then lunch 510, the snack 162, dinner 548 and the evening snack 204. Breakfast is the biggest meal, at about 29% of the day.

How much fiber does this paleo low-carb example have?

About 37 g, mostly from raspberries and avocado. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.