Paleo Keto Diet Meal Plan

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Written by Brenda Peralta, Registered Dietitian and medically reviewed by Abby Courtenay

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A keto diet is one of the most searched for diet plans on the internet. People often turn to this as an effective way of weight loss. While most people start with a traditional ketogenic plan, others are interested in combining the power of ketosis with other eating styles, like paleo. 

A paleo keto diet plan gathers the best of both worlds. You get a low-carb meal plan focusing on the foods that you are allowed in a paleo eating plan. 

In this article, we discuss the benefits, drawbacks, foods to eat and avoid, and a sample one-day paleo ketogenic meal plan to get you started on the right foot. 


What is a paleo keto diet?

A paleo ketogenic plan is a low-carb, moderate protein, and high-fat approach that includes only those foods you can eat on the paleolithic diet. It has the following macronutrient breakdown: 5-10% carbs, 20% proteins, and 70-80% fats. 

While paleo keto macros are the same as a traditional ketogenic approach, the main focus is on the type of foods you can or cannot eat, based on the foods that our ancestors apparently ate when they were hunters and gatherers. Thus, foods like dairy, legumes, or sugars are avoided. 

This type of eating pattern is not suitable for insulin-dependent people, or those who are pregnant or lactating. Always check with your doctor before changing your diet.


Benefits of ketogenic paleo

Both the paleo and keto diets have several health benefits. Here is a list of the most common health benefits you can obtain when combining the two:

  • Weight loss. You can get an average of 1-2 lbs of weight loss per week. During the first few weeks, you may drop pounds more quickly due to water loss. 
  • Reduced cravings. While you might get more cravings in the beginning, after your body adapts, you usually see a significant reduction. 
  • Better insulin sensitivity
  • Reduction in PCOS symptoms. Thanks to better insulin sensitivity, many symptoms related to PCOS may improve. 
  • Reduced cholesterol levels
  • Improved heart health
  • Increased energy
  • Better quality of sleep


Drawbacks of a paleo keto diet plan

While there are several benefits to following a low-carb paleo program, there are also some drawbacks that you might want to consider. Here is a list of the most common: 

  • Keto flu. You might experience foggy brain, fatigue, headache, or nausea during the first few days. Keep your hydration levels up, and you can add electrolytes to help alleviate these symptoms. 
  • Constipation. Due to the reduction in carbs (where fiber is found), you might experience constipation. To prevent this, make sure that you eat enough non-starchy veggies. 
  • Nutrient deficiency. By greatly decreasing your intake of certain foods, you are at a higher risk for nutritional deficiencies. To avoid this, make sure that you are eating a colorful diet including lots of different vegetables, nuts, and seeds. 
  • Difficult to sustain. Some people might find it challenging to implement, especially if you are not used to preparing food at home. Looking for keto options can be difficult while eating out, and when all ingredients also need to be paleo, it may be doubly difficult to participate in social gatherings. 


How to start the paleo keto diet plan

Whenever you consider making a drastic change in your diet, make sure that you consult with your healthcare providers to ensure that you are suitable to follow this type of meal plan. Once they give you the go-ahead, you can begin to:

  1. Calculate your calories. First, you need to determine how many calories you need throughout the day. There are several ways to do it, but you can use an online calculator to make things easier. 
  2. Determine your goals. Once you figure out your calories, you need to determine whether you want to lose weight, maintain, or gain weight. If you want to lose weight, you need to eat less than your body needs (caloric deficit). On the other hand, if you want to gain weight, you need to eat more than your body needs (caloric surplus). 
  3. Calculate your macros. Remember to have 5-10% of carbs, 20% protein, and 70-80% fats. 
  4. Meal prep. Once you have the basics, it is time to create a weekly (or monthly) menu and meal prep. This will allow you to save time cooking (and money, too!). 




Foods to eat and avoid

The foods that are allowed need to be both keto-friendly and paleo. First, let’s talk about those foods that you can eat. 

Since it is a paleo ketogenic plan, it’s important to consume high-fat products to ensure that you are getting enough energy during the day. Most fats are allowed, including nuts, seeds, some oils, and avocado. 

Fats made by humans, like hydrogenated oil (like margarine) are not allowed in this eating plan. Other types of fats not allowed are soybean oil, sunflower oil, cottonseed oil, safflower oil, and corn oil. 

Legumes and grains are also restricted in this meal plan. Both because they are high in carbs, and also because they are also foods that our ancestors didn’t have. Thus, things made with wheat, barley, rye, spelt, beans, lentils, and chickpeas are not allowed. Anything made from pasta, bread, or pastries is also not allowed. 

Carbs allowed are potatoes, sweet potatoes, yams, turnips, fruits, and vegetables. Make sure that you include a diverse selection. Choose different colored fruits and veggies to have different nutrients and avoid deficiencies. 

Most protein sources are allowed. This means that you can eat chicken, meat, fish, seafood, and eggs. The only protein source that you need to avoid is anything from dairy products (yogurt, cheese, butter, cream cheese). 

You can have any herb or spice that is natural and without any added sugar. These allow you to give your foods an extra boost of flavor and allow you to have variety throughout the week. 

Finally, sugars and artificial sweeteners are not allowed. You cannot have stevia, monk fruit, sucralose, or sugar alcohol. Sugars, honey, and syrups are not allowed either. 

Highly processed or industrialized foods are not allowed, since our ancestors did not have access to these while hunting or gathering. Therefore, you want to focus on eating whole, natural foods.


Paleo keto shopping list 

Now that we know which foods we can consume and which ones we need to avoid. It is time to restock our fridge and pantry. Here is a shopping list to help you in this process. 

  • Leafy greens
  • Cauliflower
  • Broccoli
  • Mushrooms
  • Carrots
  • Celery
  • Onions
  • Berries
  • Apples 
  • Pears
  • Oranges


  • Avocado
  • Avocado oil
  • Olive oil
  • Flax seeds, chia seeds, hemp seeds
  • Walnuts, cashews, almonds, peanuts
  • Olives 


  • Eggs
  • Chicken 
  • Meat
  • Fish
  • Seafood


  • Herbs
  • Spices
  • Salt
  • Pepper


1-day sample meal plan

To help you get started, here is a one-day paleo keto meal plan. You can adjust the portions according to your goals or make any changes in the ingredients according to your taste. 

  • Breakfast: Breakfast porridge
  • Morning snack: Blackberries and walnuts
  • Lunch: Chicken spinach salad with pumpkin seeds
  • Evening snack: Kale chips with guacamole
  • Dinner: Lemon salmon with eggplant and zucchini chips

1,966 calories | Macros: 43.9 g net carbs – 100.4 g protein – 142.8 g fats

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Breakfast porridge Coconut flour 30 g 120 8 4 4
  Flax meal 13 g 60 1 3 3.5
  Eggs 2 eggs 144 0.6 12.5 10
  Coconut oil 1 tablespoon 121 0 0 13.5
  Raspberries 1/2 cup 32 3.3 0.8 0.4
  Coconut milk beverage 1 cup 76 7.1 0.5 5.1
Calories Net Carbs Protein Fat            
553 20 g 20.8 g 36.5 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Blackberries and walnuts Blackberries 1/2 cup 32 3.1 1 0.4
  Walnuts 1 oz 185 2 4.3 18.5
Calories Net Carbs Protein Fat            
187 6.3 g 16.9 g 10.7 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Chicken spinach salad with pumpkin seeds Chicken 1 breast 287 0 40 12.8
  Lettuce 1 cup 8 0.5 0.6 0.1
  Spinach 1 cup 7 0.3 0.8 0.1
  Cherry tomatoes 1/2 cup 14 1.6 0.4 0
  Pumpkin seeds 1 oz 163 2.3 8.4 13.9
   Olive oil 1 tablespoon 119 0 0 13.5
   Lemon juice 1 tablespoon 3 1 0 0
Calories Net Carbs Protein Fat            
601 5.7 g 50.2 g 40.4 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Kale chips with guacamole Kale 1 cup 7 0.1 0.6 0.3
  Olive oil 1 tablespoon 119 0 0 13.5
  Lemon juice 1 tablespoon 3 1 0 0
  Onions  1 tablespoon 4 0.8 0.1 0
  Avocado 1/2 fruit 182 3.4 3.4 15.4
Calories Net Carbs Protein Fat            
315 5.3 g 4.1 g 29.2 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Lemon salmon with eggplant and zucchini chips Salmon 3 oz 108 0 17.4 3.7
  Lemon juice 1 tablespoon 3 1 0 0
  Olive oil 1 tablespoon 119 0 0 13.5
  Eggplant 1 cup 20 2.4 0.8 0.2
  Zucchini 1 cup 21 2.6 1.5 0.4
  Garlic powder 1/2 teaspoon 5 1 0.2 0
  Onion powder 1/2 teaspoon 4 0.8 0.1 0
Calories Net Carbs Protein Fat            
280 7.8 g 20 g 17.8 g            
DAILY TOTALS   1,966 cal 43.9 g net carbs 100.4 g protein 142.8 g fat



Paleo ketogenic eating FAQ

If you have any more questions about this lifestyle, take a look and see what other people are asking, and click to see the answers.

Yes, you can lose weight, but you need to be in a caloric deficit. This means eating less than your body needs to maintain. Following this plan can help since you are eating lots of healthy fats and moderate amounts of protein, both of which can keep you feeling full for longer. 

Yes, they are a great quick breakfast. Simply whisk up some eggs, add the veggies of your choice, and pour the mixture into a muffin tin (don’t fill them all the way up because the egg will expand). Pop them in the oven for about 20 minutes and they are ready to go!

Mix several nuts (almonds, walnuts) and seeds (pumpkin, chia, hemp). Just remember that sugars are not allowed in this eating plan. 

Yes, you can mix both strategies. Making a meal plan is recommended to ensure that you get a variety of healthy nutrients every time you eat. Also, don’t forget to drink water throughout the day, even when fasting. 

No. While it is good for keto because it offers no significant calories or carb content, it is not considered paleo. 

No, dairy products are not allowed due to the paleo guidelines. This means no cheese, yogurt, butter, sour cream, cream cheese, milk, cream, or any other product that comes from dairy. 


Other types of ketogenic plans

Clean keto
Low-carb and dairy-free
Plant-based ketogenic eating