Paleo Meal Plan Template for Coaches
A ready-to-use 7-day paleo plan with real recipes, exact macros, and daily totals. No grains, dairy, or legumes. Built for coaches working with clients on whole-foods ancestral diets.
More clients are asking for "clean eating" plans. What they usually mean is paleo: real food, no processed junk, no grains or dairy. The problem? Building a compliant 7-day plan takes hours when you're cross-referencing every ingredient. Here's a 2,000 kcal template built from real recipes, with every meal verified grain-free, dairy-free, and legume-free.
Below you'll find the full 7-day plan with exact macros per meal, the science behind paleo ratios, and practical advice for adapting this template to different client profiles.
What is the paleo diet?
Paleo is an ancestral eating approach built on one principle: eat what humans ate before agriculture. That means meat, fish, eggs, vegetables, fruits, nuts, and seeds. It cuts out grains, legumes, dairy, refined sugar, and processed foods. The goal isn't historical reenactment. It's removing the food groups most likely to cause inflammation, gut irritation, and metabolic issues in sensitive individuals.
Eat freely
Grass-fed meats, wild-caught fish, pasture-raised eggs, vegetables, fruits, nuts (except peanuts), seeds, avocado, olive oil, coconut oil, sweet potatoes, herbs, and spices.
Avoid completely
Grains (wheat, rice, oats, corn), legumes (beans, lentils, chickpeas, peanuts, soy), dairy (milk, cheese, yogurt), refined sugar, seed oils (canola, soybean), and anything with an ingredient list longer than five items.
Gray area (client-dependent)
Ghee (clarified butter, casein-free), white rice (some coaches allow it post-workout), dark chocolate (85%+), and small amounts of raw honey. These depend on the client's goals and tolerances.
Which coaching clients benefit from paleo?
Paleo works best for clients who respond well to structure around food quality rather than calorie counting. It's not about restriction for its own sake. It's about removing the foods that cause the most problems for the most people.
CrossFit and functional fitness athletes. Paleo has been the default diet in CrossFit gyms since 2002. These clients already know the framework. They need a coach to dial in portions and meal timing, not explain the philosophy.
Clients with digestive issues. Removing grains, dairy, and legumes eliminates the three most common triggers of bloating, gas, and gut discomfort. Use paleo as a 30-day elimination protocol, then reintroduce foods one at a time to identify specific sensitivities.
Clients who want simplicity over counting. Some people hate tracking macros. Paleo gives them clear rules: eat this, skip that. Adherence goes up because the decision framework is binary, not mathematical.
Clients targeting body recomposition. Paleo naturally delivers high protein (30%+ of calories) and eliminates most hyperpalatable processed foods. Both factors support fat loss while preserving muscle mass, even without strict calorie targets.
Paleo macro ratios
Unlike keto, paleo doesn't prescribe strict macro percentages. But a well-built paleo plan naturally lands in a specific range. Here's what to target for a 2,000 kcal plan.
Protein: 25-30% of total calories (~130-150 g)
Paleo is naturally protein-rich. Every meal centers on meat, fish, or eggs. For a 2,000 kcal plan, target 130 to 150 g of protein. This supports muscle maintenance during fat loss and keeps satiety high between meals.
Fat: 40-50% of total calories (~90-110 g)
Healthy fats from avocado, olive oil, coconut oil, nuts, and fatty fish. Without grains and dairy to fill the calorie gap, fat naturally takes a larger share. The emphasis is on fat quality: monounsaturated and omega-3 fats over saturated.
Carbs: 20-30% of total calories (~100-150 g)
All carbs come from vegetables, fruits, and sweet potatoes. No grains, no refined sugars. This delivers enough energy for training without the blood sugar spikes that come from processed carbs. Active clients can push closer to 35% on heavy training days.
Want custom paleo plans with shopping lists?
Build a complete paleo plan with Promealplan →The 2,000 kcal paleo plan (7 days)
Each day targets roughly 2,000 kcal with a ratio close to 30% protein, 35% fat, 35% carbs. Every recipe is grain-free, dairy-free, and legume-free. Recipes come from the Promealplan database (1,000+ dietitian-validated recipes). Macros are exact, not estimated.
Day 1
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Scrambled Eggs with Tomato | 451 | 24g | 23g | 30g |
| Lunch | Lemon Herb Chicken with Tomato Salad | 535 | 62g | 24g | 21g |
| Snack | Fruit Salad with Almonds | 323 | 7g | 40g | 15g |
| Dinner | Beef Stir-Fry with Broccoli and Sesame Seeds | 597 | 54g | 20g | 34g |
| Daily total | 1,906 | 147g | 107g | 100g | |
Day 2
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Bacon and Egg Nests | 454 | 28g | 31g | 25g |
| Lunch | Cold Beef and Vegetable Salad | 574 | 44g | 31g | 31g |
| Snack | Nori Rolls with Cucumber, Carrots, and Avocado | 330 | 5g | 17g | 28g |
| Dinner | Lemon and Herb Salmon with Sweet Potatoes | 585 | 37g | 40g | 31g |
| Daily total | 1,943 | 114g | 119g | 115g | |
Day 3
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Turkey-Stuffed Omelet | 461 | 41g | 11g | 28g |
| Lunch | Garlic Shrimp with Sauteed Broccoli | 538 | 59g | 24g | 23g |
| Snack | Fruit Salad with Sliced Almonds | 301 | 7g | 35g | 15g |
| Dinner | Thai Coconut Curry Chicken | 654 | 51g | 17g | 43g |
| Daily total | 1,954 | 158g | 87g | 109g | |
Day 4
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Florentine-Style Hard-Boiled Eggs | 479 | 38g | 16g | 29g |
| Lunch | Vietnamese Beef Salad | 549 | 50g | 47g | 18g |
| Snack | Tuna Stuffed Avocado | 323 | 30g | 10g | 20g |
| Dinner | Duck Aiguillettes with Sweet Potatoes and Roasted Mushrooms | 604 | 43g | 74g | 15g |
| Daily total | 1,955 | 161g | 147g | 82g | |
Day 5
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Smoked Salmon Salad with Eggs | 453 | 20g | 13g | 37g |
| Lunch | Scrambled Chicken and Sauteed Vegetables | 547 | 55g | 31g | 23g |
| Snack | Fruit Salad with Almonds | 323 | 7g | 40g | 15g |
| Dinner | Korean-Style Beef Meatballs with Sauteed Zucchini | 606 | 52g | 50g | 22g |
| Daily total | 1,929 | 134g | 134g | 97g | |
Day 6
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Scrambled Eggs with Tomato | 503 | 26g | 32g | 30g |
| Lunch | Fennel and Orange Salad with Chicken | 528 | 33g | 24g | 35g |
| Snack | Fruit Salad with Almonds | 323 | 7g | 40g | 15g |
| Dinner | Herb-Crusted Steak with Cherry Tomato Salad | 589 | 46g | 46g | 24g |
| Daily total | 1,943 | 112g | 142g | 104g | |
Day 7
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Roasted Chicken Salad with Eggs | 513 | 34g | 13g | 38g |
| Lunch | Fish Meatballs with Tomato and Zucchini | 539 | 63g | 16g | 25g |
| Snack | Fruit Salad with Sliced Almonds | 301 | 7g | 35g | 15g |
| Dinner | Grilled Pork Chops with Peach Salad | 602 | 43g | 51g | 25g |
| Daily total | 1,955 | 147g | 115g | 103g | |
7-day average: ~1,941 kcal, 139 g protein, 122 g carbs, 101 g fat. Ratio: 29% protein, 25% carbs, 47% fat. High protein and healthy fats from whole-food sources, with carbs coming exclusively from vegetables, fruits, and sweet potatoes.
This plan was built in under 5 minutes with Promealplan.
Exclude grains, dairy, and legumes. Pick from 1,000+ dietitian-validated recipes. Generate a branded paleo plan for your client.
Start free with Promealplan →How to customize this paleo plan for each client
Paleo is simpler than keto because there's no ketosis threshold to protect. But it still needs tuning for each client's body, goals, and activity level.
Scale calories by adjusting portions, not food groups
A 130 lb client cutting weight might need 1,600 kcal. A 200 lb athlete might need 2,800 kcal. Scale portions up or down proportionally. Don't remove meals or food groups to cut calories. Reduce the protein portion by 20% and the starchy carb (sweet potato, fruit) by 30% to drop about 400 kcal.
Address calcium without dairy
The biggest nutritional gap on paleo is calcium. Adults need 1,000 mg daily. Build it from bone-in sardines (325 mg per can), kale (94 mg per cup), broccoli (43 mg per cup), almonds (75 mg per oz), and sesame seeds (88 mg per tbsp). If the client won't eat enough of these, consider a supplement.
Adjust carbs around training days
On training days, add an extra serving of sweet potato or fruit to the pre- or post-workout meal (roughly 30 to 50 g more carbs). On rest days, replace starchy carbs with extra vegetables. This cycles carb intake naturally without breaking paleo compliance.
Rotate protein sources weekly
Chicken and beef are easy defaults. But clients get bored fast. Rotate through salmon, shrimp, turkey, duck, lamb, and white fish across the week. This improves omega-3 intake, micronutrient diversity, and long-term adherence.
Frequently asked questions
What foods are not allowed on paleo?
Is paleo the same as keto?
How much protein should a paleo client eat?
Can I brand this paleo template for my coaching business?
Is paleo safe long-term?
Looking for other templates? Check our full collection of free meal plan templates for weight loss, muscle gain, high-protein, keto, vegetarian, and athletes.
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Custom paleo plans in minutes, not hours
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