2000 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2000 calorie intermittent fasting paleo meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2000cals, 161g protein, 53g net carbs, 113g fat 32g fiber per day) cannot be customized.
Day 1
2025cals, 193g protein, 64g net carbs, 101g fat 20g fiber per day
2 1/2 chop(s) (598cal, 98p, 1c, 22f)
1 1/2 serving(s) (391cal, 5p, 54c, 13f)
14 oz (938cal, 82p, 3c, 66f)
3 cup(s) (87cal, 8p, 6c, 0f)
Day 2
2000cals, 180g protein, 68g net carbs, 97g fat 30g fiber per day
2 1/2 chop(s) (598cal, 98p, 1c, 22f)
1 1/2 serving(s) (391cal, 5p, 54c, 13f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
Day 3
1975cals, 148g protein, 29g net carbs, 123g fat 38g fiber per day
2 1/2 wrap(s) (792cal, 69p, 14c, 46f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
Day 4
2000cals, 139g protein, 82g net carbs, 107g fat 37g fiber per day
2 serving(s) (1001cal, 86p, 16c, 56f)
1 serving(s) (368cal, 43p, 1c, 21f)
2 1/2 serving(s) (525cal, 6p, 61c, 23f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 5
1975cals, 156g protein, 71g net carbs, 105g fat 32g fiber per day
2 serving(s) (1001cal, 86p, 16c, 56f)
12 oz (510cal, 65p, 0c, 28f)
2 1/4 serving(s) (473cal, 5p, 55c, 21f)
Day 6
2025cals, 155g protein, 29g net carbs, 129g fat 33g fiber per day
2 wrap(s) (791cal, 57p, 6c, 53f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
12 oz (473cal, 77p, 1c, 18f)
2 serving(s) (326cal, 5p, 9c, 28f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 7
2025cals, 155g protein, 29g net carbs, 129g fat 33g fiber per day
2 wrap(s) (791cal, 57p, 6c, 53f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
12 oz (473cal, 77p, 1c, 18f)
2 serving(s) (326cal, 5p, 9c, 28f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Grocery List (32 items)
Fruits and Fruit Juices
Lemon
5/8 large (49g)
Lime juice
2 1/3 fl oz (72mL)
Avocados
6 3/4 avocado(s) (1365g)
Lemon juice
1/2 tsp (3mL)
Finfish and Shellfish Products
Salmon
14 oz (397g)
Canned tuna
3 1/3 can (573g)
Fats and Oils
Oil
1/4 lbs (115mL)
Olive oil
5 oz (152mL)
Balsamic vinaigrette
6 tbsp (91mL)
Spices and Herbs
Thyme, dried
1/4 tbsp, leaves (1g)
Black pepper
1/4 oz (7g)
Salt
1 oz (25g)
Curry powder
1 1/4 tsp (3g)
Dijon mustard
1 1/4 tbsp (19g)
Rosemary, dried
1 1/2 tbsp (5g)
Vegetables and Vegetable Products
Frozen broccoli
9 1/2 cup (865g)
Sweet potatoes
6 sweetpotato, 5" long (1295g)
Onion
1 medium (2-1/2" dia) (98g)
Tomatoes
5 1/3 medium whole (2-3/5" dia) (658g)
Romaine lettuce
6 1/2 leaf outer (182g)
Brussels sprouts
20 sprouts (380g)
Zucchini
4 medium (784g)
Garlic
2 clove (6g)
Pork Products
Pork chop, bone-in
5 chop (890g)
Bacon
13 slice(s) (130g)
Other
Mixed greens
3 1/3 cup (100g)
Italian seasoning
1/4 tbsp (3g)
Nut and Seed Products
Almonds
1 cup, whole (161g)
Sausages and Luncheon Meats
Turkey cold cuts
10 oz (284g)
Ham cold cuts
1 lbs (454g)
Poultry Products
Boneless skinless chicken thighs
1 1/4 lbs (567g)
Boneless skinless chicken breast, raw
3 lbs (1361g)
dinner prep - 1 days
1. Slow-baked salmon with lemon and thyme
938cal, 82p, 3c, 66f (per meal)
5/8 large (49g)
14 oz (397g)
2 1/2 tsp (13mL)
1/2 tsp, leaves (1g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Broccoli
87cal, 8p, 6c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Curried pork chops
598cal, 98p, 1c, 22f (per meal)
5 dash, ground (1g)
5 dash (4g)
2 1/2 tsp (13mL)
1 1/4 tsp (3g)
5 chop (890g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Sweet potato wedges
391cal, 5p, 54c, 13f (per meal)
2 1/4 tbsp (34mL)
3 sweetpotato, 5" long (630g)
1/4 tbsp, ground (2g)
1/2 tbsp (9g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 2 days
1. Avocado tuna salad
727cal, 68p, 10c, 40f (per meal)
5/6 small (58g)
13 1/3 tbsp, chopped (150g)
3 1/3 can (573g)
3 1/3 cup (100g)
1/2 tsp (0g)
1/2 tsp (1g)
1 tbsp (17mL)
1 2/3 avocado(s) (335g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 1 days
1. Turkey, bacon, avocado lettuce wrap
792cal, 69p, 14c, 46f (per meal)
5/8 avocado(s) (126g)
5 slice, medium (1/4" thick) (100g)
5 slice(s) (50g)
10 oz (284g)
2 1/2 leaf outer (70g)
1 1/4 tbsp (19g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Spread the mustard on the inside of the leaf.
3
Place the turkey, avocado, bacon, and tomatoes on the mustard.
4
Wrap the leaf up. Serve.
2. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Thyme & lime chicken thighs
368cal, 43p, 1c, 21f (per meal)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 dash, leaves (0g)
1/2 lb (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Roasted rosemary sweet potatoes
525cal, 6p, 61c, 23f (per meal)
2 1/2 tsp (3g)
1 tsp, ground (2g)
1 tsp (5g)
5 tsp (25mL)
1 2/3 sweetpotato, 5" long (350g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 2 days
1. Chicken avocado salad
1001cal, 86p, 16c, 56f (per meal)
20 sprouts (380g)
2 2/3 tbsp (40mL)
2 2/3 tbsp (40mL)
2 avocado(s) (402g)
4 tbsp chopped (40g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
dinner prep - 1 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Roasted rosemary sweet potatoes
473cal, 5p, 55c, 21f (per meal)
3/4 tbsp (2g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1 1/2 tbsp (23mL)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
dinner prep - 2 days
1. Balsamic chicken breast
473cal, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Olive oil drizzled broccoli
175cal, 7p, 5c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Garlic zucchini noodles
326cal, 5p, 9c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
lunch prep - 2 days
1. Paleo ham, bacon, avocado lettuce wrap
791cal, 57p, 6c, 53f (per meal)
1 avocado(s) (201g)
1/2 lbs (227g)
4 slice(s) (40g)
2 leaf outer (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.
3. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.