A Dietitian’s Paleo Diet 7-Day Meal Plan for Healthy Living

Despite its growing popularity in recent years, the Paleo diet is rooted in ancient eating habits that prioritize whole, nutrient-dense foods like high-quality protein, healthy fats, vegetables, fruits, nuts, and seeds.

But just eating eggs, chicken, and beef every day can get old—so we created a 7-day Paleo meal plan for you that’s nutrient-dense, protein-packed, and free of grains, dairy, and refined sugar. 

As the calories and carbs in this meal plan vary widely, if you would like a more personalized plan tailored to your specific needs, consider consulting with a Registered Dietitian for a more targeted approach.

Sample 7-Day Paleo Diet Meal Plan

Day 1:

• Breakfast: Avocado Egg and Veggie Skillet
• Morning Snack: Hard-Boiled Egg, Meat Stick, and Clementine Orange
• Lunch: Tuna Cucumber Boats
• Dinner: Zucchini Noodles and Chicken Sauce 
• Snack: Banana and Nut Butter

Day 2: 

• Breakfast: Tropical Green Protein Smoothie
• Lunch: Buffalo Chicken Salad
• Dinner: Asian-Inspired Steak Salad
• Snack: Veggies and Avocado/Guacamole

Day 3: 

• Breakfast: Mediterranean Scramble
• Lunch: Easy Turkey Tacos
• Dinner: Spaghetti Squash Bolognese 
• Snack: Coconut Yogurt, Almond Butter, and Chia Seeds

Day 4: 

• Breakfast: Butternut Squash Hash and Eggs
• Lunch: Chicken Cobb Salad
• Dinner: Bunless Burger and Sweet Potato Fries
• Snack: Mixed Nuts 

Day 5: 

• Breakfast: Paleo Granola and Berries
• Morning Snack: Hard-Boiled Eggs and Tangerines 
• Lunch: BLAT Salad
• Dinner: Paleo Chili
• Snack: Beef Jerky and Apple

Day 6: 

• Breakfast: Low-Carb Breakfast Bowl
• Lunch: Tuna Salad and Veggies
• Dinner: Pan-Seared Salmon and Roasted Veggies
• Snack: Celery and Almond Butter 

Day 7: 

• Breakfast: Paleo Chia Pudding
• Lunch: Greek Salmon Salad Bowls
• Dinner: Steak and Mashed Cauliflower

Day 1

Breakfast: Avocado Egg and Veggie Skillet

Servings: 1

Ingredients:

• 1 small avocado (diced)
• 2 eggs (scrambled, poached, or fried)
• ½ cup spinach 
• ¼ cup cherry tomatoes (sliced in half)
• 1 Tbsp olive oil 
• Salt and pepper to taste
• Optional: Red pepper flakes, fresh herbs like parsley or cilantro, or a squeeze of lemon juice for added flavor

Directions: 

1. Heat a skillet over medium heat and add the olive oil.
2. Add spinach and tomatoes to the skillet and sauté until the spinach is wilted and the tomatoes are softened, about 2-3 minutes. Add a dash of salt and pepper.
3. Push the veggies to one side of the skillet and crack the eggs into the empty side, cooking them to your preferred doneness (scrambled or fried).
4. While the eggs cook, dice the avocado and set it aside.
5. Once the eggs are ready, add the diced avocado on top of the eggs and veggies.
6. Season with salt, pepper, and optional spices/herbs.

Per serving: 

Calories: 425

Fat: 39g

Carbs: 16g

Protein: 14g

Morning Snack:

• 1 hard-boiled egg
• 1 healthy Paleo-approved meat stick (like CHOMPS) 
• 1 clementine orange 

Calories: 205

Fat: 12g
Carbs: 9g

Protein: 17g

Lunch: Tuna Cucumber Boats 

Servings: 1

Ingredients:

• 1 5-oz can of wild-caught, low-mercury tuna (such as Safe Catch)
• ½ of a ripe avocado
• 1 Tbsp avocado oil mayonnaise (like Chosen Foods or Primal Kitchen)
• 2 tsp Dijon mustard (check for no added sugar or additives)
• ½ of a lemon, juiced
• 1 medium English cucumber (about 8 inches)
• A pinch each of salt, pepper, and paprika
• Hot sauce (optional; check for no added sugar or additives)

Directions: 

1. Combine tuna, avocado, mayo, mustard, lemon juice, and spices until combined.
2. Cut your cucumber in half, then cut lengthwise down the middle. You should have 4 pieces.
3. Hollow out the seeds and some of the inner flesh of the cucumber with a small spoon, being careful not to pierce the bottom. 
4. Stuff each cucumber boat with your tuna salad mixture, and top with hot sauce, if desired. 

Calories: 345

Carbs: 12g

Protein: 26g

Fat: 21g

Dinner: Zucchini Noodles and Chicken Sauce 

Servings: 4

Ingredients:

• 1 lb ground chicken
• 3 medium zucchinis
• ½ Tbsp olive or avocado oil 
• 1 jar (24 oz) of low-sugar marinara sauce 
• 1 small yellow onion, finely diced 
• 1 red bell pepper, diced 
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp garlic powder 
• Optional topping: nutritional yeast or chopped fresh basil

Directions: 

1. In a large pan, heat olive oil over medium-high heat. 
2. Add the ground chicken, cook it, and break it apart until it is mostly browned. 
3. Add the onion and bell pepper, cooking until softened and the meat is fully browned.
4. Turn the heat to low, add the marinara sauce and seasonings, and simmer for about 20 minutes.
5. Meanwhile, make the zucchini noodles (“zoodles”) using a spiralizer. 
6. Divide the zoodles between 4 plates. (Optional: heat them up first in the microwave for 45 seconds or in a lightly oiled pan on medium for 2-3 minutes.)
7. Top each zoodle plate with the chicken sauce and optional toppings.

Per serving: 

Calories: 350

Fat: 15g

Carbs: 16g

Protein: 34g

Snack: Banana and Nut Butter

• 1 small banana
• 2 Tbsp Paleo-approved nut butter, such as sugar-free almond butter, cashew butter, or macadamia nut butter

Calories: 250

Fat: 16g

Carbs: 26g

Protein: 5g

Calorie and Macro Totals: 

Calories: 1,560

Protein: 109g 

Fat: 97g 

Carbs: 79g

Day 2

Breakfast: Tropical Green Protein Smoothie

Servings: 1

Ingredients:

• 4-8 oz unsweetened almond milk
• 4-6 oz canned full-fat coconut milk
• 2 cups fresh baby spinach or kale 
• ½ cup diced frozen zucchini 
• 1 scoop Paleo-friendly vanilla protein powder*
• ¼ cup frozen pineapple chunks

*Most protein powders are not technically paleo, but some with minimal ingredients, like Ancient Nutrition Bone Broth Protein, would be allowed unless you’re very strict.

Directions: 

1. Blend all ingredients well in a high-powered blender.
2. Note: Add more of the milk if you want a thinner consistency. 

Calories: 305

Carbs: 29g

Protein: 21g

Fat: 12g

Lunch: Buffalo Chicken Tender Salad

Servings: 2

Ingredients:

• 1 lb boneless skinless chicken breast or tenders, cut into strips
• 1 egg
• ¾ cup almond flour 
• ¾ tsp salt
• ½ tsp black pepper
• 1 tsp paprika
• 1 tsp garlic powder
• 2 cups lettuce of choice 
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, sliced
• ½ of an avocado, diced
• 2 Tbsp Paleo buffalo sauce dressing (like Primal Kitchen)

Directions: 

1. Preheat the oven to 400°F. 
2. Mix the dry ingredients together in a wide bowl or plate. 
3. In a separate wide bowl, crack the egg and whisk well. 
4. Coat each chicken tender in the egg first on both sides, followed by the flour mixture.
5. Place on a parchment-lined baking sheet or on a wire rack on top of a baking sheet. 
6. Bake for about 20 minutes, flipping halfway through.
7. Once slightly cooled, add the tenders to the salad ingredients and mix well.

Per Serving:

Calories: 480

Carbs: 19g

Protein: 35g

Fat: 17g

Dinner: Asian-Inspired Steak Salad

Servings: 2

Ingredients:

• 1 bag (6 oz) of salad greens, like spring mix or mixed baby greens
• ½ lb of flank steak, cooked and cut into strips 
• 1 red bell pepper, sliced into thin strips
• ¼ cup of red onion, thinly sliced
• 1 small cucumber, thinly sliced into coins 
• 1 large carrot, grated or chopped into matchsticks
• 1 avocado, diced 
• 1 Tbsp sesame seeds 
• Dressing:
• ⅛ cup coconut aminos
• 2 tsp sesame oil
• 1 Tbsp rice vinegar*
• 1 Tbsp olive oil
• 1 tsp fresh ginger, minced
• 1 tsp fresh garlic, minced or pressed 
• 2 dates, pitted and soaked in hot water for 10 minutes 

* Note: Some strict Paleo followers avoid rice vinegar. If you’re strict, swap it for apple cider vinegar or coconut vinegar.

Directions: 

1. To make dressing, add all ingredients to a blender or food processor and blend until smooth.
2. For salad, assemble all ingredients and top with dressing and sesame seeds. 

Per Serving:

Calories: 630

Carbs: 39g

Protein: 38g

Fat: 37g

Snack

• About 1 cup of assorted cut-up veggies (carrot sticks, bell peppers, cucumbers, etc.) 
• ½ of a mashed avocado or 4 Tbsp guacamole 

Calories: ~200

Carbs: 18-20g

Protein: 3-4g

Fat: 10-12g 

Daily Calorie and Macro Totals: 

Calories: 1,615

Protein: 98g 

Fat: 77g 

Carbs: 106g

Day 3

Breakfast: Mediterranean Scramble

Servings: 1

Ingredients:

• 3 eggs
• 2 tsp olive oil 
• ½ cup cherry tomatoes, sliced in half
• 2 Tbsp red onion, diced
• 1 cup fresh baby spinach, roughly chopped
• ½ cup artichoke hearts (canned), roughly chopped 
• Optional toppings: Fresh parsley 

Directions: 

1. Preheat a pan on medium heat. 
2. Whisk eggs well in a bowl and add a dash of salt and pepper. 
3. Add olive oil to the pan and add all veggies, cooking until softened and spinach is wilted, about 3-4 minutes. 
4. Add eggs and scramble until set to the desired consistency. 
5. Garnish with fresh parsley (optional).

Per serving: 

Calories: 380

Fat: 24g

Carbs: 22g

Protein: 23g

Lunch: Easy Turkey Tacos

Servings: 1

Ingredients:

• ¼ lb (4oz) ground turkey
• 1 tsp olive oil
• ½ of a red onion, diced
• ½ tsp salt
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp cumin
• 2 Paleo almond flour tortillas, like Siete 
• ½ of an avocado, diced
• ½ cup diced beefsteak or Roma tomatoes 
• Optional toppings: Cilantro, salsa, hot sauce

Directions: 

1. Heat olive oil in a large skillet over medium heat. 
2. Add ground turkey and cook until starting to brown.
3. Add onion and all spices, mixing and cooking for about 5 minutes. 
4. Heat tortillas if desired. 
5. Assemble tortillas with turkey, avocado, tomatoes, and optional toppings. 

Per Serving:

Calories: 550

Carbs: 28g

Protein: 35g

Fat: 37g

Dinner: Spaghetti Squash Bolognese

Servings: 2

Ingredients:

• ½ of a medium spaghetti squash or 1 small* 
• ½ lb grass-fed ground beef (15% fat)
• ½ of a yellow onion, diced
• 2 carrots, peeled and finely diced
• 2 celery stalks, finely diced
• 1 Tbsp olive oil, divided
• 1/4 tsp oregano
• ½ – ¾ tsp salt or to taste
• ½ tsp black pepper
• 12 oz jar of marinara sauce (with no added sugar)

Directions: 

1. Preheat the oven to 400°F.
2. Carefully slice the spaghetti squash lengthwise. If it’s too hard, microwave it for 30 seconds to 1 minute, then let it cool before trying again. 
3. Scoop out the seeds and stringy bits, brush with olive oil, and sprinkle with salt and pepper.
4. Place each squash half (cut side down) on a parchment paper-lined baking sheet, cook for 20-25 minutes, then let cool. 
5. Meanwhile, heat a large skillet over medium-high heat and add 1 tablespoon of olive oil. 
6. Add the ground beef and let it brown for a few minutes. 
7. Add the onion, carrots, celery, and seasonings; mix well and cook until the vegetables are tender.
8. Add in marinara sauce, bring to a boil, then reduce heat and simmer for 10-15 minutes.
9. After the spaghetti squash has cooled slightly, take two forks and shred the inside of the squash, resulting in spaghetti-like strands. 
10. Split the squash between bowls and top with bolognese sauce. 

*Time-Saver-Tip: You can also use pre-cooked and shredded spaghetti squash 

Per Serving:

Calories: 420

Carbs: 22g

Protein: 33g

Fat: 25g

Snack:

• 6 oz Paleo-friendly yogurt (like unsweetened coconut yogurt)
• 1 Tbsp almond butter
• 1 Tbsp chia seeds

Calories: ~250

Carbs: 8-10g

Protein: 18-20g

Fat: 25g

Calorie and Macro Totals: 

Calories: 1,600

Protein: 99g 

Fat: 105g 

Carbs: 81g 

Day 4

Breakfast: Butternut Squash Hash and Eggs

Servings: 1

Ingredients:

• 2 tsp olive oil
• 1 cup butternut squash, cut into small cubes
• ½ of a yellow onion, diced
• 2 eggs 
• ¼ tsp salt
• ¼ tsp black pepper
• 1 Tbsp chopped thyme

Directions: 

1. Heat oil in a skillet over medium heat. 
2. Add the butternut squash and cook for 5-7 minutes.
3. Add the onion and cook until translucent, about 5 minutes. 
4. Add the salt, pepper, and thyme.
5. Turn the heat down to low and create 2 small wells in the hash for the eggs.
6. Carefully crack one egg into each well, cover the pan, and cook until egg whites are fully set (may take up to 10 minutes).

Per Serving:

Calories: 300

Total Carbs: 22g

Protein: 13g

Fat: 19g

Lunch: Chicken Cobb Salad

Servings: 1 

Ingredients:

• 2 cups Romaine or butter lettuce, roughly chopped or torn
• 1 cup cherry tomatoes, sliced in half
• ¼ cup red onion, sliced
• 5 oz cooked chicken, diced (pre-grilled or cook your own)
• 1 hard-boiled egg, sliced and sprinkled with salt and pepper 
• 2 slices cooked bacon, crumbled
• ½ of an avocado, sliced 
• 2 Tbsp avocado oil-based ranch dressing (like Primal Kitchen or Chosen Foods Ranch)

Directions: 

1. Mix all ingredients in a large bowl. 

Per Serving:

Calories: 600

Carbs: 14g

Protein: 47g

Fat: 39g

Dinner: Bunless Burger and Sweet Potato Fries

Servings: 2

Ingredients:

• Burgers:
• ½ lb grass-fed ground beef (15% fat) 
• ¼ tsp salt
• ⅛ tsp black pepper
• 4 tsp mustard
• 1 avocado, sliced or mashed
• Iceberg or butter lettuce (for wrapping)
• Burger toppings:
• Optional: Dill pickle slices, tomato slices, sliced red onion
• Sweet potato fries:
• 1 large sweet potato or 2 small/medium
• 1 Tbsp avocado oil
• ½ tsp each of salt, pepper, and garlic powder 
• Optional: Serve with sugar-free ketchup or another Paleo sauce

Directions:

1. Preheat the oven to 425°F. 
2. Slice the sweet potato into fry-shaped sticks and toss with oil and seasonings.
3. Arrange sweet potato fries in a single layer on a parchment paper-lined baking sheet and bake for 30-40 minutes, flipping halfway through, or until starting to brown. 
4. Meanwhile, mix the burger ingredients together and form into 2 patties. 
5. Heat a medium-sized skillet over medium heat and add burger patties. 
6. Cook 3-4 minutes per side, depending on the thickness of the patty and desired doneness.
7. Top with avocado and optional toppings, then wrap in iceberg or butter lettuce.

Per Serving:

Calories: 490

Carbs: 27g

Protein: 25g

Fat: 25g

Snack:

• ¼ cup mixed nuts 

Calories: ~200

Carbs: 6-8g

Protein: 5-6g

Fat: 18g

Daily Calorie and Macro Totals: 

Calories: 1,590

Protein: 91g 

Fat: 101g 

Carbs: 70g

Day 5

Breakfast: Paleo Granola and Berries

Servings: 6

Ingredients:

• ½ cup pumpkin seeds
• ½ cup walnuts, chopped
• ½ cup shredded coconut
• ½ cup sliced almonds 
• 8 dates, pitted and chopped 
• 1 tsp cinnamon
• 1 tsp vanilla extract
• ¼ cup coconut oil, melted
• Pinch of salt
• ½ cup berries of choice per serving 

Directions: 

1. Preheat the oven to 325°F. 
2. Mix the nuts, coconut, and seeds together in a large bowl.
3. Mix the melted coconut oil, vanilla extract, cinnamon, and salt in a separate bowl.
4. Pour the wet mixture over the dry mixture and combine well. 
5. Spread out on a parchment paper-lined baking sheet and bake for 20-25 minutes, stirring once towards the end. 
6. Top with berries. 

Per Serving:

Calories: 330

Carbs: 22g

Protein: 6g

Fat: 25g

Morning Snack

• 2 hard-boiled eggs (with salt and pepper if desired)
• 2 small tangerines or clementine oranges  

Calories: 210

Carbs: 19g

Protein: 13g

Fat: 10g

Lunch: BLAT Salad

Servings: 1

Ingredients:

• 2 cups butter lettuce
• 4 slices cooked bacon, crumbled
• ½ of an avocado, diced
• 1 cup cherry tomatoes (or 1 large Roma or beefsteak tomato)
• 2 Tbsp Paleo ranch dressing (like Primal Kitchen or Chosen Foods)

Directions: 

1. Assemble all ingredients in a salad bowl and top with dressing. 

Per Serving:

Calories: 435

Carbs: 12g

Protein: 12g

Fat: 38g

Dinner: Paleo Chili 

Servings: 2

Ingredients:

• 1/2 Tbsp olive or avocado oil
• 1/2 medium yellow onion, diced
• 1/2 red bell pepper, diced
• 1-2 cloves garlic, minced
• 7 oz canned diced tomatoes (or about half a 14oz can)
• 1/2 lb grass-fed ground beef (15% fat)
• 5 oz beef bone broth
• 1.5 Tbsp tomato paste
• ½ tsp salt
• ½ tsp cumin
• ½ tsp paprika
• ½ tsp garlic powder
• ½ tsp chili powder
• ½ tsp black pepper
• 1 avocado, sliced or diced
• Optional toppings: Green onions 

Directions: 

1. Heat oil in a large pot over medium heat.
2. Add the diced bell pepper, diced onion, and minced garlic, cooking for 3-4 minutes. 
3. Add the ground beef and break it apart, cooking until browned. 
4. Add the tomato paste, canned tomatoes, spices, and bone broth.
5. Reduce the heat to low and simmer for 30-60 minutes. 
6. Serve in bowls and add optional toppings. 

(Per serving)

Calories: 465

Carbs: 25g

Protein: 27g

Fat: 32g

Snack:

• Paleo-friendly beef jerky (about 2 oz)
• 1 small apple

Calories: 220

Carbs: 26g

Protein: 24g

Fat: 2g

Calorie and Macro Totals: 

Calories: 1,660

Protein: 82g 

Fat: 107g 

Carbs: 104g

Day 6

Breakfast: Low-Carb Breakfast Bowl

(Note: This recipe is customizable, and nutritional information can vary.)

Servings: 1

Ingredients:

• 3 eggs (scrambled, fried, or poached)
• Bacon or sausage (approximately 3 slices of bacon or ¼ cup cooked ground sausage) 
• Cooked veggies: ½ cup of sauteed spinach, bell peppers, and/or onion 
• 1 tsp olive or avocado oil 
• Salsa or hot sauce 
• Avocado (½ of an avocado per serving) 

Directions: 

1. Cook bacon or sausage according to package directions.
2. Cook eggs as desired. 
3. Cook veggies in a skillet over medium heat with a splash of olive oil. 
4. Mix all ingredients in a bowl and top with salsa, hot sauce, and diced or sliced avocado. 

Per serving: (Approximate)

Calories: 540-580

Fat: 50-60g

Carbs: 8-10g

Protein: 30-40g

Lunch: Tuna Salad and Veggies

Servings: 1

Ingredients:

• 1 can of tuna (5 oz)
• 1 Tbsp avocado oil-based mayonnaise (e.g., Chosen Foods or Primal Kitchen)
• ¼ of an avocado, mashed
• 2 tsp Dijon mustard
• 2 Tbsp pickles, chopped
• 2 Tbsp red onion, diced
• Pinch of salt and pepper, to taste
• Veggies for serving/dipping with: Celery stalks, baby carrots, or bell pepper quarters

Directions: 

1. Mix all ingredients in a bowl and scoop on top of veggies. 

Calories: 345

Carbs: 8g

Protein: 30g

Fat: 18g

Dinner: Pan-Seared Salmon with Roasted Veggies

Servings: 1

Ingredients:

• 5 oz wild-caught salmon 
• 1 cup broccoli florets
• 1 cup cauliflower 
• 2 Tbsp olive or avocado oil (divided between salmon and veggies)
• 1 tsp garlic powder
• 1 tsp salt, divided
• ½ tsp pepper, divided
• 1 lemon (cut into wedges)
• Fresh parsley or dill for topping (optional)

Directions:

1. Preheat oven to 425°F. 
2. Toss broccoli and cauliflower with 1 Tbsp oil, garlic powder, ½ tsp of salt, and ¼ tsp pepper. Spread on a baking sheet and roast for 20-25 minutes, stirring halfway through.
3. While veggies roast, heat the remaining 1 Tbsp oil in a large skillet over medium-high heat. 
4. Season salmon fillets with salt and pepper. 
5. Place salmon skin-side down (if skin on) and cook for 4-5 minutes without moving. Flip and cook another 3-4 minutes until cooked through and slightly crisp on the outside.
6. Remove salmon from the heat and let rest for 1-2 minutes.
7. Serve salmon on a plate with roasted veggies on the side. Squeeze lemon over the top and garnish with fresh herbs if using.

Calories: 470

Carbs: 8g

Protein: 38g

Fat: 32g

Snack:

• 6 stalks of celery
• 2 Tbsp almond or cashew butter

Calories: 220

Carbs: 9g

Protein: 6g

Fat: 18g

Calorie and Macro Totals: 

Calories: 1,595

Protein: 109g

Fat: 123g 

Carbs: 34g 

Day 7

Breakfast: Single-Serving Paleo Chia Pudding

Servings: 1

Ingredients:

• 3 tbsp chia seeds
• 1/2 cup full-fat canned coconut milk
• 1/2 tsp pure vanilla extract
• 1 Tbsp raw honey (optional)
• Pinch of sea salt
• Fresh berries or sliced fruit for topping
• Optional: 1 Tbsp unsweetened shredded coconut or chopped nuts

Directions:

1. Whisk chia seeds, coconut milk, vanilla, honey (if using), and salt in a bowl or jar.
2. Let sit 5 minutes, whisk again to avoid clumps.
3. Refrigerate for at least 2 hours or overnight.
4. Stir well before serving and top with berries, fruit, or nuts.

Per serving (with honey): 

Calories: 440

Fat: 31g

Carbs: 34g

Protein: 8g

Lunch: Greek Salmon Salad Bowls

Servings: 1

Ingredients:

• 2 cups butter lettuce 
• 1, 5-oz can wild-caught salmon 
• 1 cup cherry tomatoes, sliced 
• ¼ cup red onion, sliced
• 1 small cucumber, diced
• Optional: 2-3 Tbsp olives
• Dressing: 
• 1 Tbsp extra-virgin olive oil
• 1 Tbsp red wine vinegar
• ⅛ tsp dried oregano
• Pinch of salt and pepper 

Directions: 

1. Add all salad ingredients to a large bowl.
2. Whisk or shake dressing ingredients in a jar and add to salad. 

Per Serving:

Calories: 465

Carbs: 24g

Protein: 38g

Fat: 25g

Dinner: Steak and Mashed Cauliflower

Servings: 2

Ingredients:

• Steaks:
• 1 lb ribeye or flank steak 
• Salt and pepper
• 1 Tbsp ghee or avocado oil (for searing)
• Mashed cauliflower:
• 1 small head of cauliflower, chopped into florets
• 1 Tbsp ghee or olive oil
• 2 Tbsp unsweetened almond milk (or canned coconut milk for creamier texture)
• 1 tsp garlic powder
• ¾ tsp salt 
• ½ tsp pepper 
• Optional: chopped green onions or fresh chives for garnish

Directions: 

1. Season both sides of the steaks generously with salt and pepper. 
2. Heat a large skillet over medium-high heat and add butter and steaks. 
3. Sear for 4-5 minutes per side (depending on thickness and desired doneness). 
4. Transfer steaks to a cutting board or plate to rest, tented with foil. 
5. Meanwhile, bring a large pot of salted water to a boil. 
6. Add the cauliflower and boil for 3-5 minutes, then strain in a colander. 
7. Add the drained cauliflower to a blender or food processor, along with about ½ tsp each of salt and pepper (or to taste), garlic powder, butter, and cream. 
8. Blend or pulse until it reaches a creamy consistency. 
9. Top mashed cauliflower with green onions (optional). 

Per serving: (with ribeye; flank steak will reduce the fat by ~15–20g and calories by ~120–150)

Calories: ~680

Fat: 49g

Carbs: 12g

Protein: 43g

Calorie and Macro Totals: 

Calories: 1,585

Protein: 90g 

Fat: 105g 

Carbs: 70g 

How an RD Can Help

Generalized meal plans can give you ideas and recipe inspiration, but they’re not one-size-fits-all. 

Although these recipes are all Paleo, the calorie and macronutrient ratios vary a lot—and this meal plan might not provide enough calories or meet your unique needs.

To get a Paleo meal plan that’s personalized to you—matching your calorie needs, preferences, and lifestyle—book an appointment with one of our Registered Dietitians and get a customized plan that delivers results.