3-Day Paleo Meal Plan: Simple, Delicious & Balanced

/

The Paleo diet is all about going back to basics—choosing whole, unprocessed foods that our ancestors would recognize. Think lean proteins, fresh fruits and vegetables, nuts, seeds, and healthy fats. By cutting out processed foods, refined sugars, and grains, Paleo eating supports energy, digestion, and overall wellness.

This 3-day meal plan is designed to keep things simple and flexible. You’ll find nourishing breakfasts, protein-packed lunches, hearty dinners, and easy snacks. Each recipe is included with ingredients and directions, so you can follow along with ease.

How to Do the Paleo Diet

Following Paleo doesn’t have to be complicated. Here are some quick guidelines to keep in mind:

  • Focus on protein: lean meats, fish, eggs.

  • Pile on veggies: fresh, roasted, or sautéed.

  • Enjoy healthy fats: avocado, olive oil, nuts, seeds.

  • Limit processed foods: skip refined sugar, packaged snacks, and processed oils.

  • No grains or legumes: choose nutrient-dense veggies instead.

  • Stay flexible: it’s not about perfection, but about building meals from whole, natural ingredients.


 
 


3-Day Paleo Meal Plan

DAY 1

Breakfast: Bell Pepper Egg Cups
Ingredients

  • 2 Red Bell Pepper

  • 4 Egg

  • Sea Salt & Black Pepper (to taste)

Directions

  1. Preheat oven to 425°F (218°C).

  2. Slice pepper in half and carve out the seeds.

  3. Crack an egg into the cavity of each half and bake on a baking sheet for 10–15 minutes.

  4. Remove from oven, season with salt and pepper.

Snack: Blackberries (1 cup fresh blackberries)

Lunch: Smoked Salmon Salad
Ingredients

  • 1 Egg

  • 1 1/2 cups Mixed Greens

  • 1 3/4 ozs Smoked Salmon (sliced)

  • 1/4 Avocado (sliced)

  • 1 tbsp Avocado Oil

  • Sea Salt & Black Pepper (to taste)

Directions

  1. Hard boil the egg (12 minutes in hot water, then cool).

  2. Combine all ingredients in a bowl and toss gently.

Dinner: Greek Chicken Salad
Ingredients

  • 1 1/2 tsps Greek Seasoning

  • 1/4 Lemon (juiced)

  • 1 tbsp Extra Virgin Olive Oil

  • 5 ozs Chicken Breast (boneless, skinless)

  • 3/4 cup Cherry Tomatoes (halved)

  • 1/4 Cucumber (diced)

  • 1 tbsp Red Onion (finely diced)

  • 1/4 cup Pitted Kalamata Olives (chopped)

  • 2 1/4 tsps Balsamic Vinegar

  • Sea Salt & Black Pepper (to taste)

Directions

  1. Marinate chicken with Greek seasoning, lemon, and oil (20 minutes or overnight).

  2. Grill or pan-cook chicken until done.

  3. Toss veggies with vinegar, oil, salt, and pepper.

  4. Divide chicken and salad between plates.


DAY 2

Breakfast: Zucchini Carrot Muffins
Ingredients

  • 2 tbsps Maple Syrup

  • 2 Egg (separated)

  • 2 tbsps Coconut Oil (melted)

  • 1 1/2 tsps Vanilla Extract

  • 1/2 cup Almond Flour

  • 2 tbsps Coconut Flour

  • 3/4 tsp Baking Powder

  • 1 1/2 tsps Ground Flax Seed

  • 1 1/2 tsps Hemp Seeds

  • 1/8 tsp Sea Salt

  • 1/2 Carrot (grated)

  • 1/2 Zucchini (grated)

Directions

  1. Preheat oven to 350°F (177°C). Grease a muffin tray.

  2. Whisk maple syrup, egg yolks, coconut oil, and vanilla.

  3. Mix in dry ingredients, then carrot and zucchini.

  4. Beat egg whites to stiff peaks, fold into batter.

  5. Bake 35 minutes or until toothpick comes out clean.

Snack: Smoked Salmon Wrapped Avocado
Ingredients

  • 1 Avocado

  • 3 1/2 ozs Smoked Salmon

Directions

  1. Slice avocado and wrap each slice with smoked salmon.

Lunch: Cauliflower, Kale & Sausage Bowl
Ingredients

  • 1/2 head Cauliflower (florets)

  • 2 tbsps Avocado Oil (divided)

  • Sea Salt & Black Pepper (to taste)

  • 3 cups Kale Leaves (chopped)

  • 8 ozs Chicken Sausage

  • 2 Egg (poached)

  • 1 Avocado

Directions

  1. Roast cauliflower with oil, salt, and pepper at 350°F (177°C) for 30 minutes.

  2. Sauté kale in oil until crispy.

  3. Cook sausage in skillet until browned.

  4. Poach eggs.

  5. Assemble bowls with cauliflower, kale, sausage, avocado, and egg.

Dinner: One Pan Salmon with Rainbow Veggies
Ingredients

  • 2 cups Cherry Tomatoes

  • 10 ozs Salmon Fillet

  • 1 Yellow Bell Pepper (sliced)

  • 2 cups Broccoli (florets)

  • 1/2 cup Red Onion (chunks)

  • 2 tbsps Extra Virgin Olive Oil

  • 1 1/2 tsps Coconut Aminos

  • 1/2 Navel Orange (zested and juiced)

  • Sea Salt & Black Pepper (to taste)

Directions

  1. Preheat oven to 375°F (191°C).

  2. Place salmon and veggies on a lined baking sheet.

  3. Drizzle veggies with olive oil.

  4. Brush salmon with coconut aminos, orange juice/zest.

  5. Season with salt and pepper.

  6. Bake 30 minutes or until salmon is fully cooked.


DAY 3

Breakfast: Repeat Bell Pepper Egg Cups or Zucchini Carrot Muffins

Snack: Blackberries or Smoked Salmon Wrapped Avocado

Lunch: Repeat Smoked Salmon Salad or Cauliflower, Kale & Sausage Bowl

Dinner: Repeat Greek Chicken Salad or One Pan Salmon with Rainbow Veggies


 
 


Tips for Success

  • Prep ahead: Bake muffins, chop veggies, or roast cauliflower in advance.

  • Mix & match: Don’t worry if you repeat meals—consistency is more important than variety.

  • Customize: Swap proteins or veggies based on season or preference.


Taking Action

Try this plan for 3 days and pay attention to how you feel. Notice your:

  • Energy levels

  • Cravings

  • Mood

  • Digestion

Reflection questions:

  • Which meals kept you full the longest?

  • Which recipes would you repeat weekly?

  • Is Paleo a plan you’d like to extend to 5–7 days?

Taking action is key—pick one recipe to start with, build from there, and see what works best for your body.