2100 calorie paleo meal plan
In just a few clicks, generate your own 2100 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 (2075cal, 161g protein, 63g net carbs, 119g fat, 27g fiber per day) cannot be customized.
Day 1
2050cal, 135g protein, 79g net carbs, 113g fat, 41g fiber
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 oz (476cal, 76p, 0c, 19f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
3 serving(s) (206cal, 5p, 11c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sweet potato(es) (385cal, 27p, 37c, 12f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
Day 2
2050cal, 152g protein, 48g net carbs, 127g fat, 27g fiber
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 oz (476cal, 76p, 0c, 19f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
3 serving(s) (206cal, 5p, 11c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (464cal, 46p, 9c, 27f)
1 2/3 serving(s) (277cal, 5p, 10c, 22f)
Day 3
2050cal, 147g protein, 49g net carbs, 130g fat, 26g fiber
4 square(s) (239cal, 3p, 14c, 17f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (514cal, 40p, 5c, 37f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
12 oz (473cal, 77p, 1c, 18f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 4
2050cal, 147g protein, 49g net carbs, 130g fat, 26g fiber
4 square(s) (239cal, 3p, 14c, 17f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (514cal, 40p, 5c, 37f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
12 oz (473cal, 77p, 1c, 18f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 5
2100cal, 160g protein, 88g net carbs, 112g fat, 28g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
6 oz (61cal, 2p, 13c, 0f)
9 oz (449cal, 60p, 6c, 19f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (513cal, 46p, 0c, 36f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
Day 6
2125cal, 177g protein, 58g net carbs, 121g fat, 20g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
6 oz (61cal, 2p, 13c, 0f)
2 serving(s) (609cal, 80p, 7c, 28f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (513cal, 46p, 0c, 36f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
Day 7
2100cal, 209g protein, 69g net carbs, 100g fat, 21g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
6 oz (61cal, 2p, 13c, 0f)
2 serving(s) (609cal, 80p, 7c, 28f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 1/2 serving(s) (670cal, 80p, 11c, 33f)
1/2 cucumber (30cal, 2p, 5c, 0f)
Grocery List (43 items)
Vegetables and Vegetable Products
Tomatoes
9 medium whole (2-3/5" dia) (1109g)
Kale leaves
2 3/4 bunch (468g)
Garlic
5 1/2 clove(s) (17g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (525g)
Frozen sugar snap peas
3 1/3 cup (480g)
Zucchini
5 1/2 medium (1062g)
Cucumber
4 cucumber (8-1/4") (1242g)
Frozen broccoli
6 cup (546g)
Fresh spinach
8 cup(s) (240g)
Fats and Oils
Olive oil
6 oz (185mL)
Oil
3 oz (90mL)
Balsamic vinaigrette
6 tbsp (91mL)
Salad dressing
6 tbsp (90mL)
Spices and Herbs
Salt
1 oz (24g)
Garlic powder
1 1/4 tsp (4g)
Black pepper
1/4 oz (7g)
Oregano, dried
1/4 tbsp, ground (2g)
Chipotle seasoning
3 dash (1g)
Fresh basil
15 leaves (8g)
Chili powder
1/2 tbsp (4g)
Onion powder
1/3 tsp (1g)
Fruits and Fruit Juices
Lemon
3/4 small (44g)
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
1 fl oz (34mL)
Watermelon
18 oz (510g)
Green olives
9 large (40g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Beef Products
Ground beef (93% lean)
4 oz (114g)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2624g)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (71g)
Almonds
1 cup, whole (149g)
Walnuts
10 tbsp, shelled (63g)
Dairy and Egg Products
Ghee
1/2 tbsp (7g)
Eggs
6 large (300g)
Butter
1 1/4 tbsp (18g)
Beverages
Water
3/4 tbsp (11mL)
Sweets
Honey
1/2 tbsp (11g)
Chocolate, dark, 70-85%
8 square(s) (80g)
Pork Products
Pork loin chops, boneless, raw
1/2 lbs (212g)
Other
Rotisserie chicken, cooked
3/4 lbs (340g)
Italian seasoning
1/4 tbsp (3g)
Finfish and Shellfish Products
Canned tuna
4 1/2 packet (333g)
Salmon
1 lbs (453g)
snack prep - 2 days
1. Kale chips
205 cals, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Garlic beef stuffed sweet potatoes
385 cals, 27p, 37c, 12f (per meal)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
1 dash (0g)
4 oz (114g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add the ground beef and garlic powder. Break the beef apart and let it brown.
4
Once beef is fully cooked, split open sweet potatoes with a knife and stuff with the garlicy beef mixture. Serve.
2. Simple kale & avocado salad
345 cals, 7p, 14c, 23f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Basic chicken breast
475 cals, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Olive oil drizzled sugar snap peas
205 cals, 7p, 10c, 12f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
3 1/3 cup (480g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 2 days
2. Avocado
175 cals, 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. Chipotle honey pork chops
465 cals, 46p, 9c, 27f (per meal)
1/2 tbsp (7g)
3/4 tbsp (11mL)
1/2 tbsp (8mL)
3 dash (1g)
1/2 tbsp (11g)
1/2 lbs (212g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Pan roasted zucchini
275 cals, 5p, 10c, 22f (per meal)
1 2/3 medium (327g)
2 1/2 tsp, ground (6g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (5g)
5 tsp (25mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
lunch prep - 2 days
1. Rotisserie chicken & tomato salad
515 cals, 40p, 5c, 37f (per meal)
2 tsp (10mL)
2 tbsp (30mL)
1/2 cucumber (8-1/4") (151g)
1 large whole (3" dia) (182g)
3/4 lbs (340g)
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
dinner prep - 2 days
1. Balsamic chicken breast
475 cals, 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
210 cals, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. 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.
snack prep - 2 days
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 2 days
2. Cherry tomatoes
40 cals, 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.
snack prep - 3 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 3 days
1. Eggs with tomato and avocado
325 cals, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 large (100g)
1/2 avocado(s) (101g)
2 dash (1g)
2 dash (0g)
2 leaves (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Watermelon
60 cals, 2p, 13c, 0f (per meal)
18 oz (510g)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
dinner prep - 2 days
1. Simple salmon
515 cals, 46p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Garlic zucchini noodles
205 cals, 3p, 5c, 18f (per meal)
Recipe has been scaled from original by 2.5x. 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 - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Basic chicken & spinach salad
610 cals, 80p, 7c, 28f (per meal)
6 tbsp (90mL)
4 tsp (20mL)
1 1/2 lbs (680g)
8 cup(s) (240g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Lemon garlic chicken zoodles
670 cals, 80p, 11c, 33f (per meal)
1 1/4 medium (245g)
2 tsp (9mL)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
1/3 tsp (1g)
3 3/4 clove(s) (11g)
1 1/4 tbsp (18g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
In a small saucepan, cook the butter and garlic for 1-2 minutes. Stir in the garlic powder, onion powder, lemon juice, and a dash of salt. Once incorporated, turn off the heat and set the sauce aside.
3
Heat oil in a skillet over medium heat and add the chicken. Stir occasionally and cook until it's golden brown and no longer pink in the middle.
4
Pour about half of the sauce into the skillet and stir to coat the chicken. Transfer the chicken to a plate and set aside.
5
Add the zucchini noodles to the skillet with the remaining sauce and saute for a couple of minutes until noodles are softened.
6
Add noodles and chicken to a bowl and serve.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.