Paleo Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals at a 2,200-calorie level as described in The Paleo Diet, one of many guides to the approach.


½ cantaloupe

12 oz. broiled Atlantic salmon



7 large boiled shrimp

3 cups raw spinach

1 shredded carrot

1 sliced cucumber

2 diced tomatoes

lemon juice/olive oil/spice dressing


¼ cup slivered almonds

1 cold pork chop


2 lean pork chops

2 cups steamed broccoli


2 cups romaine lettuce

½ cup diced tomatoes

¼ cup sliced purple onions

½ avocado

lemon juice dressing


½ cup fresh or frozen blueberries

¼ cup slivered almonds


Here’s a breakdown of the nutritional content of a day’s meals on a 2,200-calorie Paleo diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.

This diet is highly individualized; your calorie intake and nutrients may be higher or lower depending on food choices. Diet figures were supplied by an analysis published in the Journal of the American Nutraceutical Association.

Paleo Diet Recommended
Calories 2,200 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 39% 20%-35%
     Saturated 7% Less than 10%
     Trans 0% N/A
Total Carbohydrates 23% 45%-65%
(total except as noted)
     Fiber 42.5 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 38% 10%-35%
Sodium 726 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 9,062 mg. At least 4,700 mg.
Calcium 691 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 17.6 mcg. 2.4 mcg.
Vitamin D 0 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.

Last updated by Kurtis Hiatt | December 12, 2013

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