5 Day Sugar Free Paleo Meal Plan for Energy & Balance

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Sugar is everywhere — often hiding in foods marketed as healthy. Over time, excess added sugar can disrupt blood sugar balance, drive cravings, increase inflammation, and make weight management feel far more difficult than it needs to be.

This 5-day sugar-free paleo meal plan is designed to simplify that process. By focusing on whole, unprocessed foods, quality protein, healthy fats, and naturally occurring carbohydrates, this plan supports stable energy, appetite regulation, metabolic health, and sustainable weight loss.

The paleo framework works beautifully here because it naturally removes refined sugars, grains, and ultra-processed foods — without requiring calorie obsession or restriction. Instead, we focus on nourishment, satiety, and consistency.

Why Reducing Sugar Supports Health & Weight Loss

  • Fewer blood sugar spikes and crashes

  • Improved insulin sensitivity

  • Reduced inflammation

  • More stable energy and mood

  • Better appetite and craving regulation

  • Easier fat loss for many people

This plan is sugar-free (no added sugars), not joy-free — sweetness comes from whole foods only.


 
 



Breakfast Recipes

Kale & Red Pepper Frittata

Calories: 195 | Fat: 15g | Carbs: 5g | Protein: 14g

Ingredients

  • 6 eggs

  • 1/3 cup unsweetened almond milk

  • 1/3 tsp sea salt

  • 1/3 tsp black pepper

  • 2 1/4 tsp extra virgin olive oil

  • 1 1/2 cups kale, chopped

  • 3/4 red bell pepper, chopped

  • 3/4 cup cherry tomatoes, halved

Directions

  1. Preheat oven to 400°F (204°C).

  2. Whisk eggs, almond milk, salt, and pepper.

  3. Heat oil in a cast iron skillet over medium heat. Sauté kale, pepper, and tomatoes for 5–7 minutes.

  4. Pour eggs over vegetables, gently stir, then transfer to oven.

  5. Bake 12–15 minutes until set. Rest 5 minutes before slicing.


Apple Turkey Sausage Patties with Sautéed Greens

Calories: 268 | Fat: 17g | Carbs: 9g | Protein: 23g

Ingredients

  • 8 oz extra lean ground turkey

  • 1/2 apple, grated and squeezed dry

  • 1 1/2 tsp fresh grated ginger

  • 1 1/2 tsp Italian seasoning

  • 1/2 tsp apple cider vinegar

  • 1/4 tsp sea salt

  • 1 tbsp extra virgin olive oil, divided

  • 4 cups baby spinach

  • 1 1/2 tsp water

Directions

  1. Combine turkey, apple, ginger, seasoning, vinegar, and salt.

  2. Form into thin patties.

  3. Cook patties in oil over medium-high heat, 2–3 minutes per side.

  4. Wilt spinach with water in the same pan.


Grain-Free Coconut Almond Flax Bowl

Calories: 353 | Fat: 31g | Carbs: 15g | Protein: 10g

Ingredients

  • 3/4 cup unsweetened almond milk

  • 1/4 cup almond flour

  • 1/4 cup unsweetened shredded coconut

  • 1 tbsp ground flaxseed

  • 1/2 tsp cinnamon

Directions

  1. Add all ingredients to a saucepan over medium heat.

  2. Whisk constantly 3–5 minutes until thick.



 
 





Lunch Recipes

BLT Salad Bowls

Calories: 515 | Fat: 47g | Carbs: 9g | Protein: 17g

Ingredients

  • 3 eggs

  • 6 slices bacon

  • 6 cups arugula

  • 1 1/2 cups cherry tomatoes

  • 3/4 avocado, sliced

  • 3 tbsp extra virgin olive oil

  • Sea salt & black pepper

Directions

  1. Hard boil eggs.

  2. Cook bacon until crisp.

  3. Assemble bowls with all ingredients and drizzle with olive oil.


Beef Burrito Bowl with Cauliflower Rice

Calories: 481 | Fat: 33g | Carbs: 19g | Protein: 28g

Ingredients

  • 1 tbsp olive oil, divided

  • 2 garlic cloves, minced

  • 1/2 small yellow onion, diced

  • 8 oz extra lean ground beef

  • 1 1/2 tsp cumin

  • 1 1/2 tsp coriander

  • 1 1/2 tsp oregano

  • 3/4 tsp sea salt, divided

  • 1/2 lime, juiced

  • 2 cups cauliflower rice

  • 1 avocado, diced

Directions

  1. Cook garlic and onion in oil.

  2. Brown beef, drain fat, add spices and lime.

  3. Cook cauliflower rice separately.

  4. Assemble bowls.


Chicken, Carrots & Broccolini

Calories: 250 | Fat: 11g | Carbs: 11g | Protein: 27g

Ingredients

  • 12 oz broccolini

  • 3 large carrots, sliced

  • 1 1/2 tbsp olive oil

  • 12 oz chicken breast

Directions

  1. Roast vegetables at 400°F for 15–20 minutes.

  2. Simmer chicken in water until cooked.

  3. Shred and serve together.




 
 



Dinner Recipes

Turmeric Ginger Shrimp

Calories: 220 | Fat: 12g | Carbs: 3g | Protein: 26g

Ingredients

  • 1 lb raw shrimp, peeled and deveined

  • 1 tbsp extra virgin olive oil

  • 1 1/2 tsp fresh grated ginger

  • 1 garlic clove, minced

  • 1 tsp turmeric

  • 1/2 tsp cumin

  • 1/2 tsp chili powder

  • 1/8 tsp sea salt

  • 1 tbsp coconut oil

  • 1/2 lime, juiced

Directions

  1. Mix olive oil, lime juice, spices, ginger, and garlic.

  2. Toss shrimp in marinade for 15 minutes.

  3. Heat coconut oil and cook shrimp 2–3 minutes per side until opaque.


Parchment Baked Haddock with Veggies

Calories: 260 | Fat: 8g | Carbs: 13g | Protein: 34g

Ingredients

  • 2 cups Green Beans (trimmed)

  • 1 Red Bell Pepper (thinly sliced)

  • 3 stalks Green Onion (green parts only, chopped)

  • 2 Haddock Fillet (5 ounces each)

  • 1 tbsp Extra Virgin Olive Oil

  • 1 Lemon (zested and juiced)

  • 1/4 tsp Sea Salt 1/4 tsp Black Pepper

  • 1 tbsp Fresh Dill Directions


Directions

  1. Preheat your oven to 400oF (204oC).

  2. Cut pieces of parchment paper, about 18-inches long. You'll need one per fillet of fish. Fold each piece of parchment in half then unfold.

  3. Divide the green beans, peppers and green onion equally between parchment pieces, placing the vegetables neatly on the right side of the parchment paper. Place one haddock fillet on top of each portion of vegetables.

  4. Drizzle the olive oil, lemon juice and lemon zest over top of each fillet. Season each portion equally with salt, pepper and dill.

  5. Fold the other side of the parchment paper over the fish and the veggies. Starting at one side, crimp and fold the edges of the parchment together to tightly seal the packets. Carefully transfer the parchment packets to a baking sheet.

  6. Bake for 16 to 19 minutes, or until haddock flakes easily and is cooked through. (To check doneness, very carefully unfold one side of the parchment packet and check to see if the fish flakes with a fork. If it isn't done yet, fold it back up and continue baking.)

  7. To serve, transfer the parchment to a plate and very carefully cut into the top of the packet. Enjoy!

Garlic Lemon Roasted Pork Tenderloin

Calories: 390 | Fat: 18g | Carbs: 6g | Protein: 45g

Ingredients

  • 1 lb pork tenderloin

  • 1 tbsp olive oil

  • 2 garlic cloves, minced

  • Zest & juice of 1 lemon

  • 1 tsp dried thyme

  • 1/2 tsp sea salt

  • 1/4 tsp black pepper

Directions

  1. Preheat oven to 400°F.

  2. Rub pork with all ingredients.

  3. Roast 22–25 minutes until internal temp reaches 145°F.

  4. Rest 5 minutes before slicing.

 
 

Sample 5-Day Meal Plan

Add a side salad or roasted sweet potatoes to any meal if needed.

Day 1: Frittata | BLT Salad | Shrimp

Day 2: Coconut Bowl | Chicken & Veggies | Haddock

Day 3: Turkey Patties | Beef Bowl | Pork

Day 4: Frittata | Chicken | Shrimp

Day 5: Coconut Bowl | BLT | Beef Bowl

Sugar-Free Paleo Meal Plan Grocery List

Proteins

  • Eggs (1 dozen)

  • Extra lean ground turkey

  • Chicken breast

  • Shrimp (raw, peeled & deveined)

  • Haddock fillets

  • Extra lean ground beef

  • Bacon (sugar-free if possible)

  • Pork tenderloin

Produce

  • Kale

  • Baby spinach

  • Arugula

  • Broccolini

  • Green beans

  • Red bell peppers

  • Yellow onion

  • Garlic

  • Cherry tomatoes

  • Avocados

  • Carrots

  • Apple

  • Lime

  • Lemon

  • Green onions

  • Fresh dill

  • Fresh ginger

Pantry & Dry Goods

  • Unsweetened almond milk

  • Almond flour

  • Unsweetened shredded coconut

  • Ground flaxseed

  • Cauliflower rice (fresh or frozen)

  • Cinnamon

  • Turmeric

  • Ground cumin

  • Ground coriander

  • Chili powder

  • Dried oregano

  • Italian seasoning

  • Sea salt

  • Black pepper

Oils & Fats

  • Extra virgin olive oil

  • Coconut oil

Optional Meal Prep Notes (you can include or omit)

  • Choose sugar-free bacon and sausage whenever possible to stay fully sugar-free.

  • Frozen shrimp, cauliflower rice, and green beans work well if you want to keep costs down or simplify prep.

  • Most proteins can be batch-cooked at the beginning of the week and mixed with fresh veggies as needed.

 
 

Coach’s Notes

This meal plan is designed to give you structure while keeping sugar out of the picture, but it’s meant to be flexible and adaptable to your lifestyle. Here’s how to make it your own:

  • Adjust protein portions based on your hunger, activity level, or goals. Some days you may need a little more protein at breakfast or lunch.

  • Swap vegetables or greens depending on what’s in season or what you enjoy most—paleo is all about whole, minimally processed foods.

  • Change up the protein sources: If you prefer shrimp over chicken, or turkey instead of beef, feel free to swap while keeping the overall balance in mind.

  • Add herbs and spices to your taste for extra flavor without added sugar or processed ingredients.

  • Prep in batches: Many of these recipes can be doubled or prepped ahead of time for easier meal prep and snacking during busy days.

  • Listen to your body: Energy, digestion, and satiety are your guides—this plan is a framework, not a strict rulebook.

  • Add a side salad, roasted veggies or roasted sweet potato for a side.

Remember, the goal isn’t perfection—it’s creating meals that support steady energy, nourish your body, and make healthy eating simple and enjoyable. Have fun with this meal plan!

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