1800 Calorie Paleo Meal Plan
A paleo-inspired 1,800-calorie plan built around whole, unprocessed foods: meat, fish, vegetables, fruits, nuts, and seeds. No grains, dairy, or processed food. Clean eating at its simplest.
Calories
1506
per day
Protein
98g
per day
Carbs
88g
per day
Fat
86g
per day
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Start your free trial7-Day Meal Plan
Monday
1610 cal · 104g P · 86g C · 92g FScrambled eggs (3), Avocado (60g), Sauteed spinach
Grilled chicken (160g), Sweet potato (130g), Mixed greens, olive oil
Apple, Almond butter (1 tbsp)
Salmon (150g), Roasted Brussels sprouts, Coconut oil
Mixed berries (100g), Pecans (15g)
Tuesday
1560 cal · 94g P · 106g C · 86g FSweet potato hash: sweet potato, eggs (2), bell peppers
Tuna steak (150g), Arugula salad, Lemon olive oil dressing
Banana, Walnuts (15g)
Grass-fed beef burger (150g, no bun), Lettuce wrap, Tomato, onion, pickles, Sweet potato fries
Coconut flakes (15g), Dark chocolate 85% (15g)
Wednesday
1480 cal · 96g P · 104g C · 76g FSmoothie: banana, berries, coconut milk, collagen peptides
Grilled shrimp (160g), Cauliflower rice, Avocado (40g), Lime
Almonds (25g), Dried mango (20g)
Pork chop (150g), Roasted root vegetables, Olive oil
Guacamole (3 tbsp), Jicama sticks
Thursday
1500 cal · 101g P · 72g C · 93g FBacon (3 slices), Eggs (2), Sauteed mushrooms, Tomato
Chicken drumsticks (180g), Roasted carrots, Side salad
Pear, Macadamia nuts (15g)
Grilled swordfish (150g), Grilled zucchini and eggplant, Olive oil
Plantain chips (small), Salsa
Friday
1470 cal · 102g P · 70g C · 86g FEgg muffins (3): egg, spinach, sun-dried tomato
Grilled steak salad: sirloin (140g), Mixed greens, avocado, balsamic
Coconut yogurt (120g), Berries
Lemon herb chicken (160g), Roasted sweet potato, Green beans
Trail mix (25g): nuts, seeds, coconut
Saturday
1440 cal · 88g P · 92g C · 82g FBanana pancakes: banana (1), eggs (2), almond flour
Turkey meatballs (140g) in tomato sauce, Spaghetti squash
Celery, Sunflower seed butter (1 tbsp)
Grilled lamb chops (140g), Roasted Mediterranean vegetables
Baked apple with cinnamon and walnuts
Sunday
1480 cal · 98g P · 84g C · 84g FProsciutto-wrapped melon, Hard-boiled eggs (2)
Grilled salmon (140g), Roasted beet salad, Walnuts, olive oil
Mango (100g), Cashews (15g)
Roast chicken thighs (180g), Mashed cauliflower, Roasted carrots
Dates (2), Almond butter (1 tsp)
Weekly Grocery List
Protein
- •Chicken breast (160g)
- •Chicken thighs (180g)
- •Chicken drumsticks (180g)
- •Salmon (290g)
- •Tuna steak (150g)
- •Swordfish (150g)
- •Shrimp (160g)
- •Grass-fed beef (290g)
- •Pork chop (150g)
- •Lamb chops (140g)
- •Turkey (ground, 140g)
- •Eggs (2 dozen)
- •Bacon
- •Prosciutto
- •Collagen peptides
Produce
- •Bananas (3)
- •Berries (200g)
- •Apples (2)
- •Pear (1)
- •Mango
- •Melon
- •Avocados (3)
- •Sweet potatoes (3)
- •Spinach
- •Arugula
- •Mixed greens
- •Brussels sprouts
- •Cauliflower
- •Zucchini
- •Eggplant
- •Carrots
- •Beets
- •Bell peppers
- •Mushrooms
- •Tomatoes
- •Root vegetables
Nuts & Seeds
- •Almonds
- •Walnuts
- •Pecans
- •Macadamia nuts
- •Cashews
- •Sunflower seed butter
- •Almond butter
- •Trail mix
- •Coconut flakes
Paleo Staples
- •Olive oil (extra virgin)
- •Coconut oil
- •Coconut milk
- •Coconut yogurt
- •Balsamic vinegar
- •Dark chocolate 85%+
- •Dates
- •Dried mango
- •Plantain chips
- •Spaghetti squash
- •Almond flour
- •Guacamole
- •Salsa
Tips for Success
Focus on ingredient quality — grass-fed, wild-caught, and organic when budget allows.
Sweet potatoes and plantains are your main starch sources since grains are excluded.
Coconut oil and olive oil handle different heat levels — coconut for high heat, olive for medium.
Miss bread? Try grain-free options made from cassava or almond flour, but keep them occasional.
Paleo isn't about perfection. An 80/20 approach (80% paleo, 20% flexible) is sustainable long-term.
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Take the free quizCommon Questions
What can I eat on paleo?
Meat, fish, eggs, vegetables, fruits, nuts, seeds, and healthy oils. Avoid grains, dairy, legumes, refined sugar, and processed foods. Think of what our ancestors could hunt or gather.
Is paleo good for weight loss?
Many people lose weight on paleo because it eliminates processed foods and sugar. This plan is set at maintenance (1,800 cal), but reducing portions creates a natural deficit.
Can I have coffee on paleo?
Yes — black coffee and tea are fine. Avoid adding dairy milk or sugar. Use coconut milk or almond milk as alternatives.