Paleo Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This paleo day uses meat, fish, eggs, vegetables, fruit, nuts and sweet potatoes, and has no grains, beans or dairy. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,985 cal

Carbs150 g

Protein149 g

Fat95 g

Fiber: 37 g

Breakfast

418 cal · 23 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled3 large (150 g)	232	19 g	2 g	16 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
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g

Lunch

517 cal · 57 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked6 oz (170 g)	280	53 g	0 g	6 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cherry tomatoes½ cup (75 g)	13	1 g	3 g	0 g
Cucumber½ cup sliced (52 g)	8	0 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

Snack

298 cal · 5 g protein

Food	Calories	Protein	Carbs	Fat
Apple1 medium (182 g)	95	0 g	25 g	0 g
Almond butter1 tbsp (16 g)	98	3 g	3 g	9 g
Banana1 medium (118 g)	105	1 g	27 g	0 g

Dinner

520 cal · 58 g protein

Food	Calories	Protein	Carbs	Fat
Top sirloin steak, lean6 oz (170 g)	311	52 g	0 g	10 g
Sweet potato, baked½ cup (100 g)	90	2 g	21 g	0 g
Asparagus, cooked1 cup (180 g)	40	4 g	7 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

231 cal · 5 g protein

Food	Calories	Protein	Carbs	Fat
Walnuts1 oz (28 g)	185	4 g	4 g	18 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 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 example come from?

Most of it comes from chicken breast (53 g), top sirloin steak (52 g) and eggs (19 g), about 83% of the day's 149 g.

How are the calories split in this paleo example?

Breakfast has about 418 calories, then lunch 517, the snack 298, dinner 520 and the evening snack 231. Dinner is the biggest meal, at about 26% of the day.

How much fiber does this paleo example have?

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