2000 calorie paleo meal plan
In just a few clicks, generate your own 2000 calorie 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 (2000cal, 165g protein, 72g net carbs, 105g fat, 25g fiber per day) cannot be customized.
Day 1
1975cal, 161g protein, 72g net carbs, 105g fat, 25g fiber
1/2 oz (75cal, 9p, 0c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/2 serving(s) (677cal, 68p, 10c, 36f)
Day 2
1975cal, 213g protein, 45g net carbs, 95g fat, 22g fiber
16 oz (592cal, 102p, 3c, 19f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 oz (75cal, 9p, 0c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/2 serving(s) (677cal, 68p, 10c, 36f)
Day 3
2025cal, 152g protein, 35g net carbs, 130g fat, 26g fiber
1 serving(s) (333cal, 19p, 4c, 25f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
2 serving(s) (366cal, 18p, 5c, 29f)
1/2 oz (75cal, 9p, 0c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 4
1975cal, 154g protein, 63g net carbs, 111g fat, 31g fiber
1 serving(s) (333cal, 19p, 4c, 25f)
1 1/2 wrap(s) (593cal, 43p, 5c, 40f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 5
2000cal, 138g protein, 54g net carbs, 125g fat, 27g fiber
1 serving(s) (333cal, 19p, 4c, 25f)
1 1/2 wrap(s) (593cal, 43p, 5c, 40f)
1 peach(es) (66cal, 1p, 12c, 0f)
6 oz (600cal, 42p, 3c, 46f)
1 cup(s) (163cal, 11p, 3c, 11f)
Day 6
2000cal, 155g protein, 113g net carbs, 94g fat, 23g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 peach(es) (66cal, 1p, 12c, 0f)
8 oz (437cal, 52p, 28c, 12f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
12 pickle boat(s) (207cal, 32p, 1c, 8f)
1 carrot(s) (27cal, 1p, 4c, 0f)
6 oz (600cal, 42p, 3c, 46f)
1 cup(s) (163cal, 11p, 3c, 11f)
Day 7
1950cal, 180g protein, 122g net carbs, 73g fat, 25g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 peach(es) (66cal, 1p, 12c, 0f)
8 oz (437cal, 52p, 28c, 12f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
12 pickle boat(s) (207cal, 32p, 1c, 8f)
1 carrot(s) (27cal, 1p, 4c, 0f)
Grocery List (43 items)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (857g)
Onion
1/6 small (13g)
Carrots
3 1/4 medium (198g)
Beets, precooked (canned or refrigerated)
1 lbs (484g)
Romaine lettuce
3 leaf outer (84g)
Mushrooms
1/2 lbs (227g)
Pickles
12 medium (3" long) (336g)
Sweet potatoes
3 1/3 sweetpotato, 5" long (697g)
Nut and Seed Products
Sunflower kernels
2 1/4 oz (64g)
Roasted pumpkin seeds, unsalted
1/4 lbs (103g)
Pecans
1/2 cup, halves (50g)
Other
Pork rinds
1 1/2 oz (43g)
Mixed greens
10 1/4 cup (308g)
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Frozen cauliflower
2 cup (227g)
Soups, Sauces, and Gravies
Salsa verde
3 tbsp (48g)
Apple cider vinegar
1 1/4 tsp (0mL)
Spices and Herbs
Ground cumin
1 tbsp (6g)
Lemon pepper
1 tbsp (7g)
Salt
1/2 tsp (2g)
Black pepper
1/2 tsp (0g)
Thyme, dried
5 dash, leaves (1g)
Garlic powder
1 tsp (3g)
Dijon mustard
3 tbsp (50g)
Fruits and Fruit Juices
Avocados
4 avocado(s) (828g)
Peach
6 medium (2-2/3" dia) (900g)
Pears
2 medium (356g)
Lime juice
1/4 tbsp (4mL)
Grapes
3 1/2 cup (322g)
Fats and Oils
Oil
2 1/2 oz (77mL)
Olive oil
2 oz (62mL)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2032g)
Chicken thighs, with bone and skin, raw
2 thigh (6 oz ea) (340g)
Ground turkey, raw
13 1/3 oz (378g)
Finfish and Shellfish Products
Sardines, canned in oil
2 can (184g)
Canned tuna
2 1/2 can (425g)
Dairy and Egg Products
Eggs
15 large (750g)
Pork Products
Bacon
10 slice(s) (100g)
Bacon, raw
2 slice(s) (57g)
Snacks
Beef jerky
4 oz (113g)
Sausages and Luncheon Meats
Ham cold cuts
3/4 lbs (340g)
Beverages
Water
1/2 cup(s) (119mL)
Sweets
Honey
3 tbsp (68g)
snack prep - 3 days
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Paleo salsa verde chicken salad
675 cals, 68p, 10c, 37f (per meal)
1 1/2 roma tomato (120g)
3 tbsp (48g)
1 tbsp (6g)
6 tbsp (44g)
6 slices (150g)
4 1/2 cup (135g)
1 tbsp (15mL)
18 oz (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
When chicken is cool enough to handle, chop it into bite-sized pieces.
3
Add mixed greens to a bowl and arrange the chicken, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
lunch prep - 1 days
1. Simple sardine salad
530 cals, 48p, 8c, 33f (per meal)
3 tbsp (45mL)
2 can (184g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
breakfast prep - 2 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 1 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
560 cals, 66p, 14c, 25f (per meal)
1 1/4 lbs (560g)
1 1/4 tsp (0mL)
5 dash, leaves (1g)
2 1/2 tbsp (38mL)
1 1/4 medium (76g)
10 oz (284g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
breakfast prep - 3 days
1. Avocado and bacon egg salad
335 cals, 19p, 4c, 25f (per meal)
1 avocado(s) (201g)
6 large (300g)
4 slice(s) (40g)
1 tsp (3g)
2 cup (60g)
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
snack prep - 2 days
lunch prep - 2 days
1. Paleo ham, bacon, avocado lettuce wrap
595 cals, 43p, 5c, 40f (per meal)
1 1/2 leaf outer (42g)
3 slice(s) (30g)
6 oz (170g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Paleo chicken thighs and mushrooms
600 cals, 42p, 3c, 46f (per meal)
1/2 lbs (227g)
2 dash (0g)
2 thigh (6 oz ea) (340g)
3 tbsp (45mL)
2 dash (1g)
1/2 cup(s) (119mL)
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Bacon cauliflower rice
165 cals, 11p, 3c, 11f (per meal)
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
snack prep - 2 days
1. Tuna pickle boats
205 cals, 32p, 1c, 8f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
2
Liberally pack the tuna into the center.
3
Season with salt/pepper to taste.
4
Serve.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Honey mustard chicken
435 cals, 52p, 28c, 12f (per meal)
3 tbsp (50g)
3 tbsp (68g)
2 1/2 tsp (12mL)
1 lbs (454g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated.
5
Remove from skillet and serve.
2. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
breakfast prep - 2 days
1. Sweet potato breakfast skillet
225 cals, 11p, 7c, 15f (per meal)
1/2 cup, cubes (67g)
1 large (50g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
1/2 avocado(s) (101g)
1/3 cup, chopped, cooked (60g)
1
Preheat the oven to 350 F (180 C).
2
In a small skillet add a little bit of the oil and when heated, add the cubed chicken. Cook until done, 7-10 minutes.
3
Meanwhile, preheat a separate, oven-proof, small skillet over medium-heat. When skillet is hot, add the oil and the sweet potato. Season with a small pinch of salt and pepper and stir occasionally until sweet potato is cooked through, about 5-7 minutes, depending on thickness.
4
When potato is cooked through, add the chicken and stir. Saute for another 1-2 minutes.
5
Move the potato mixture around to make a hole in the center of the skillet. Carefully crack the egg and drop it into the hole. Sprinkle the egg with a tiny bit of salt and pepper.
6
Carefully transfer the skillet to the oven and bake for about 5 minutes for a runny yolk. If you want the yolk to be harder, bake for 7-8 minutes.
7
Remove from the oven, transfer to plate and garnish with sliced avocado.
dinner prep - 1 days
1. Basic ground turkey
625 cals, 74p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Beets
95 cals, 3p, 16c, 0f (per meal)
4 beets (2" dia, sphere) (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.