Getting back to basics. That’s one of the phrases we use so often at the retreat. There are so many “basic” or foundational pieces to nutrition that build such a strong base for overall wellness. The paleo approach is all about getting back to basics — eating whole, nutrient-rich foods that fuel your body and steady your energy.

This 3-day Low Carb Paleo Meal Plan is designed to help you reduce inflammation, support digestion, and rebalance your metabolism naturally. You’ll enjoy real food, easy prep, and satisfying meals that leave you feeling lighter and more energized — without counting calories or carbs.

If you love how you feel after these 3 days, you can continue with the complete 7-Day Low Carb Paleo Plan, which includes a printable grocery list, weekly calendar, and full nutrition breakdown — available below for just $3. Let’s get into the tips & recipes included in this blog post first though. ↓

What Is Paleo?

Let’s start out with what the Paleo diet is and what it entails. The Paleo diet (short for Paleolithic) focuses on eating foods similar to what our ancestors might have eaten before modern processing and agriculture. It’s centered on whole, unprocessed foods that support blood sugar balance, digestion, and natural energy levels.

Core Principles:
Whole, real foods — lean meats, fish, eggs, fruits, vegetables, nuts, and healthy fats
No processed or refined foods
Naturally gluten-free and dairy-free
Lower in carbs and higher in nutrient density

Typically Included on Paleo:

Meat, poultry, fish, and eggs
Vegetables and fruits
Nuts and seeds
Healthy fats like olive oil, avocado oil, and coconut oil

Avoid on Paleo:

Grains (wheat, oats, rice, etc.)
Legumes (beans, lentils, peanuts, soy)
Dairy products (with some flexible exceptions like ghee)
Processed sugars and refined oils

“Think of Paleo as an approach that emphasizes real, clean ingredients that work in sync with your body — not against it.”

3-Day Low Carb Paleo Meal Plan

This 3-day plan keeps things simple, delicious, and nourishing — all focused on whole, unprocessed, low-carb paleo foods that support energy, digestion, and metabolism.

Each day includes two options per meal so you can mix and match based on what sounds best or what you have on hand.

→ Day 1

Breakfast: Bell Pepper Egg Cups

Servings: 2 | Prep Time: 5 min | Cook Time: 15 min

Ingredients

2 red bell peppers
4 eggs
Sea salt & black pepper (to taste)

Directions

Preheat oven to 425°F (218°C).
Slice peppers in half and remove seeds.
Crack one egg into each half and place on a baking sheet.
Bake for 10 to 15 minutes, depending on how you like your eggs.
Season with sea salt and black pepper.

Why it works: High in protein, rich in antioxidants, and simple to prep ahead.

Snack: Zucchini Carrot Soufflé Muffins

Servings: 6 muffins | Prep Time: 10 min | Cook Time: 35 min

Ingredients

2 tbsp maple syrup
2 eggs (separated)
2 tbsp coconut oil (melted)
1½ tsp vanilla extract
½ cup almond flour
2 tbsp coconut flour
¾ tsp baking powder
1½ tsp ground flax seed
1½ tsp hemp seeds
⅛ tsp sea salt
½ carrot (grated)
½ zucchini (grated)

Directions

Preheat oven to 350°F (177°C). Grease or line a muffin tray.
Whisk maple syrup, egg yolks, melted coconut oil, and vanilla together.
Add almond and coconut flour, baking powder, flax, hemp seeds, and salt. Stir well.
Add grated carrot and zucchini (add a bit of coconut flour if too wet).
Beat egg whites until stiff peaks form and gently fold into batter.
Scoop into muffin tray and bake for 35 minutes or until a toothpick comes out clean.
Cool before serving.

Tip: Store in the fridge up to 3–4 days for quick snacks.

Lunch: Greek Chicken Salad

Servings: 1 | Prep Time: 10 min | Cook Time: 20 min

Ingredients

1½ tsp Greek seasoning
¼ lemon (juiced)
1 tbsp extra virgin olive oil
5 oz chicken breast (boneless, skinless)
¾ cup cherry tomatoes (halved)
¼ cucumber (diced)
1 tbsp red onion (finely diced)
¼ cup pitted kalamata olives (chopped)
2¼ tsp balsamic vinegar
Sea salt & black pepper (to taste)

Directions

Combine Greek seasoning, lemon juice, and ¼ of the olive oil. Marinate chicken for 20 minutes or overnight.
Grill or cook chicken 10–15 minutes per side, until fully cooked.
Mix cherry tomatoes, cucumber, onion, olives, balsamic vinegar, and remaining olive oil.
Slice chicken and serve over salad.

Balanced, flavorful, and rich in heart-healthy fats.

Dinner: One-Pan Olive Pesto Pork Chops

Servings: 2 | Prep Time: 10 min | Cook Time: 25 min

Ingredients

1 cup black olives (pitted, rinsed, patted dry)
1 garlic clove
¼ cup extra virgin olive oil
2 tbsp nutritional yeast
8 oz pork chops
1 cup green beans (trimmed, chopped)
1 cup cherry tomatoes
1 leek (chopped into ½-inch medallions)

Directions

Preheat oven to 400°F (204°C) and line a baking sheet with foil.
In a food processor, blend olives, garlic, olive oil, and nutritional yeast into a paste.
In a bowl, coat pork chops and veggies with the olive pesto.
Arrange on baking sheet and bake 25 minutes or until pork is cooked through.

One sheet pan. Minimal cleanup. Maximum flavor.

→ Day 2

Breakfast: Smoked Salmon Salad

Servings: 1 | Prep Time: 10 min

Ingredients

1 egg
1½ cups mixed greens
1¾ oz smoked salmon (sliced)
¼ avocado (sliced)
1 tbsp avocado oil
Sea salt & black pepper (to taste)

Directions

Hard-boil the egg (12 minutes), cool, peel, and slice.
Combine mixed greens, salmon, avocado, and egg in a bowl.
Drizzle with avocado oil and season. Toss gently.

Simple, fresh, and rich in omega-3s and healthy fats.

Snack: Zucchini Carrot Soufflé Muffins

Repeat from Day 1.

Lunch: Simple Avocado Salad (with Protein)

Servings: 1 | Prep Time: 5 min

Ingredients

½ avocado (cubed)
1½ tsp extra virgin olive oil
1/16 lemon (juiced)
½ tsp red pepper flakes
⅛ tsp sea salt
4–5 oz cooked protein of choice (chicken, tuna, shrimp, or steak)

Directions

Combine avocado, olive oil, lemon juice, pepper flakes, and salt.
Top with your favorite protein and serve immediately.

Dinner: Grilled Bruschetta Chicken

Servings: 2 | Prep Time: 10 min | Cook Time: 20 min

Ingredients

8 oz chicken breast
Sea salt & black pepper (to taste)
1½ tomatoes (medium, diced)
¼ cup red onion (finely diced)
1 garlic clove (minced)
2 tbsp basil (chopped)
1½ tsp extra virgin olive oil
1½ tsp balsamic vinegar

Directions

Preheat grill to medium heat. Season chicken and grill 10–15 minutes per side.
Mix tomatoes, onion, garlic, basil, olive oil, and balsamic in a small bowl.
Spoon bruschetta mixture over grilled chicken and serve.

Light, bright, and loaded with flavor — the perfect Paleo dinner.

→ Day 3

Repeat Day 1 — using the same recipes for breakfast, lunch, snack, and dinner.

This repetition keeps shopping simple and meal prep easy while giving your body consistency to notice real benefits (like improved energy and less bloating).

How to Use This Plan

Follow the 3-day structure or mix and match your favorite recipes.
Keep portions satisfying — Paleo isn’t about restriction, it’s about nourishment.
Add fresh fruit, nuts, or herbal tea as needed.

Continue Your Paleo Reset

Feeling amazing after these three days? Keep the momentum going with the Full 7-Day Low Carb Paleo Meal Plan, including:
7 full days of Paleo recipes
Grocery list
Nutrition info
Weekly meal calendar

👉 Download the Full Plan Here for $3

✨ Mind–Body Moment

Where wellness meets mindset ™️ - Information is only as good as what you do with it. Consider the thoughts below to take this one step further…

When you eat real food, your body responds quickly. Notice how your energy, digestion, and focus feel after these three days — these are signs of balance returning. Wellness isn’t about perfection — it’s about awareness and intention, one meal at a time.