Paleo meal plan built on whole, unprocessed foods
Paleo cuts grains, legumes, dairy, refined sugar and processed food, which removes most of what fills a normal plate. This prompt has your todo.is agent plan a week of satisfying paleo meals, show what replaces the toast, rice and pasta, and keep the cost and cooking time sensible.
The prompt
- Create a 7-day paleo meal plan for [PEOPLE]. Use meat, fish, seafood, eggs, vegetables, fruit, nuts, seeds and healthy fats like olive oil and avocado. No grains, legumes, dairy, refined sugar or seed oils. My version: [PALEO STRICTNESS]. Plan breakfast, lunch and dinner, with leftovers for 3 lunches. Show what replaces bread, rice and pasta in each meal. Weekday dinners in under [COOKING TIME]. Budget about [BUDGET] a week, so use cheaper cuts and eggs often. Put the plan, recipes and a grocery list in an Excel file and email it to me.
What to change
- [PEOPLE]: E.g. "me" or "2 adults".
- [PALEO STRICTNESS]: E.g. "strict", or "allow butter, white rice and potatoes" (a common relaxed version).
- [COOKING TIME]: E.g. "30 minutes".
- [BUDGET]: E.g. "$110". Grass-fed everything gets expensive fast.
Example result
- Paleo week: 2 adults, strict, about $110
- No grains, legumes, dairy, refined sugar or seed oils · 30-minute dinners
- Monday
- • Breakfast: Sweet potato hash with eggs, peppers and onions cooked in olive oil
- • Lunch: Chicken salad with avocado, cherry tomatoes, cucumber and lemon olive oil dressing
- • Dinner: Beef and vegetable stir-fry with coconut aminos over cauliflower rice (replaces rice)
- Tuesday
- • Breakfast: Banana and egg pancakes (2 eggs, 1 banana) with berries
- • Lunch: Leftover stir-fry
- • Dinner: Baked salmon with roasted asparagus and new potatoes (if your version allows potatoes; sweet potato if strict)
- Wednesday
- • Breakfast: Egg muffins with spinach and bacon (check bacon for added sugar)
- • Lunch: Big salad with leftover salmon and walnuts
- • Dinner: Zucchini noodles with turkey meatballs and tomato sauce (replaces pasta)
- Thursday to Sunday
- • Thu: Slow cooker pork shoulder carnitas in lettuce cups (replaces tortillas) · leftovers for Friday lunch
- • Fri: Shrimp and vegetable skewers with chimichurri
- • Sat: Burgers in portobello mushroom "buns" with sweet potato fries
- • Sun: Roast chicken with carrots, parsnips and onions; save the carcass for broth
- What replaces what
- • Bread: lettuce wraps, portobello buns, sweet potato toast
- • Rice: cauliflower rice
- • Pasta: zucchini or butternut squash noodles
- • Soy sauce: coconut aminos
- • Butter and milk: olive oil, ghee (if your version allows), coconut milk
- Keeping paleo affordable
- • Eggs are the cheapest paleo protein; they're in 5 meals
- • Pork shoulder and chicken thighs cost much less than steak
- • Frozen berries and vegetables are just as paleo as fresh
- • One roast chicken gives a dinner, a lunch and broth
- Grocery list (excerpt)
- Protein: eggs 24 · chicken 1.6 kg whole + 500 g thighs · beef strips 500 g · salmon 2 · turkey mince 500 g · pork shoulder 1.2 kg · shrimp 300 g · bacon
- Produce: sweet potatoes 6 · cauliflower 2 · zucchini 4 · avocados 3 · asparagus · peppers · spinach · portobello mushrooms 4 · bananas · berries
- Pantry: olive oil · coconut milk · coconut aminos · walnuts · almond flour
How to do it with todo.is
- Copy the prompt and set your household, how strict you are, cooking time and budget.
- Paste it into todo.is on the Today screen, or message it to your agent on WhatsApp or Telegram.
- You get an Excel file with the week, swaps for every grain, recipes and a grocery list.
- Ask for changes ("no seafood", "more slow cooker meals") or a new paleo week every Sunday.
Tips for a better result
- Decide your rules before you start: strict paleo, or relaxed with butter, white rice or potatoes. A clear rule is easier to keep.
- Check labels on bacon, sausages and sauces for sugar, soy, wheat and dairy.
- Batch-cook a slow cooker meat on the weekend; it covers dinners and lunches.
- Cutting dairy and grains removes common calcium and fiber sources. Eat plenty of greens, nuts and vegetables, and ask a dietitian if you plan to eat this way long term.
paleo meal plan: FAQ
- What can you eat on a paleo diet? Meat, poultry, fish, seafood, eggs, vegetables, fruit, nuts, seeds and healthy fats like olive oil and avocado. Grains, legumes, dairy, refined sugar and processed foods are left out.
- Is paleo the same as keto? No. Paleo is about food types and allows fruit and starchy vegetables like sweet potato. Keto is about keeping carbs very low and allows dairy.
- Are potatoes paleo? Strict paleo often excludes white potatoes, while many people following a relaxed version include them. Sweet potatoes are accepted in almost every version.
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