2200 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2200 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 (2175cal, 207g protein, 71g net carbs, 107g fat, 29g fiber per day) cannot be customized.
Day 1
2150cal, 242g protein, 79g net carbs, 85g fat, 26g fiber
2 serving(s) (899cal, 105p, 22c, 40f)
2 pear(s) (226cal, 1p, 43c, 0f)
20 oz (789cal, 128p, 2c, 30f)
3 serving(s) (245cal, 8p, 12c, 14f)
Day 2
2175cal, 171g protein, 87g net carbs, 114g fat, 29g fiber
2 serving(s) (899cal, 105p, 22c, 40f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 serving(s) (930cal, 63p, 18c, 64f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 3
2150cal, 188g protein, 46g net carbs, 124g fat, 24g fiber
18 oz (899cal, 120p, 12c, 37f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 serving(s) (930cal, 63p, 18c, 64f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 4
2200cal, 250g protein, 81g net carbs, 86g fat, 26g fiber
18 oz (899cal, 120p, 12c, 37f)
3 serving(s) (203cal, 4p, 13c, 14f)
18 2/3 oz (740cal, 118p, 0c, 30f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 5
2225cal, 212g protein, 75g net carbs, 103g fat, 36g fiber
4 half pepper(s) (911cal, 82p, 17c, 49f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
18 2/3 oz (740cal, 118p, 0c, 30f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 6
2175cal, 210g protein, 64g net carbs, 105g fat, 31g fiber
4 half pepper(s) (911cal, 82p, 17c, 49f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
3 chop(s) (718cal, 118p, 1c, 27f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 7
2225cal, 173g protein, 64g net carbs, 128g fat, 30g fiber
6 oz (600cal, 42p, 3c, 46f)
2 1/2 serving(s) (587cal, 8p, 17c, 46f)
3 chop(s) (718cal, 118p, 1c, 27f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 serving(s) (183cal, 3p, 36c, 0f)
Grocery List (38 items)
Spices and Herbs
Black pepper
1/6 oz (6g)
Salt
3/4 oz (22g)
Thyme, dried
1 tsp, leaves (1g)
Garlic powder
1 tsp (3g)
Curry powder
1/2 oz (16g)
Chili powder
2 tbsp (16g)
Fresh basil
36 leaves (18g)
Vegetables and Vegetable Products
Frozen sugar snap peas
2 cup (288g)
Carrots
4 1/2 medium (266g)
Beets, precooked (canned or refrigerated)
1 lbs (454g)
Onion
1 medium (2-1/2" dia) (123g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (827g)
Garlic
3 1/2 clove(s) (11g)
Fresh ginger
2 inch (2.5cm) cube (10g)
Bell pepper
5 1/2 large (894g)
Collard greens
1/2 lbs (227g)
Sweet potatoes
5 sweetpotato, 5" long (1050g)
Mushrooms
4 oz (113g)
Fats and Oils
Olive oil
3 oz (96mL)
Oil
4 oz (124mL)
Balsamic vinaigrette
5 tbsp (74mL)
Salad dressing
1 cup (225mL)
Other
Italian seasoning
5 dash (2g)
Mixed greens
15 cup (450g)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3529g)
Ground turkey, raw
1 1/4 lbs (567g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tsp (1mL)
Vegetable broth
3 cup(s) (mL)
Fruits and Fruit Juices
Pears
4 medium (712g)
Lime juice
2 1/3 fl oz (72mL)
Avocados
3 3/4 avocado(s) (754g)
Green olives
36 large (158g)
Nut and Seed Products
Coconut milk, canned
3/4 lbs (361mL)
Walnuts
10 tbsp, shelled (63g)
Finfish and Shellfish Products
Canned tuna
4 can (688g)
Pork Products
Pork chop, bone-in
6 chop (1068g)
Beverages
Water
1/4 cup(s) (59mL)
dinner prep - 1 days
1. Balsamic chicken breast
790 cals, 128p, 2c, 30f (per meal)
5 dash (2g)
2 1/2 tsp (13mL)
5 tbsp (75mL)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. 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 sugar snap peas
245 cals, 8p, 12c, 14f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (288g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 2 days
1. Chicken beet & carrot salad bowl
900 cals, 105p, 22c, 40f (per meal)
2 lbs (896g)
2 tsp (1mL)
1 tsp, leaves (1g)
4 tbsp (60mL)
2 medium (122g)
1 lbs (454g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Turkey curry soup
930 cals, 63p, 18c, 64f (per meal)
2 tsp (10mL)
2 clove (6g)
2 inch (2.5cm) cube (10g)
2 medium (238g)
2 large (144g)
1 1/4 lbs (567g)
2 tbsp (13g)
3 cup(s) (mL)
3/4 lbs (361mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pot over medium-high heat. Add turkey and some salt and pepper. Break apart and cook until it begins to brown, 4-5 minutes.
2
Stir in ginger, garlic, and curry powder. Cook until fragrant, about 1 minute.
3
Pour in broth, coconut milk, bell pepper, and carrot. Stir to combine.
4
Bring to a boil. Reduce to a simmer and cook, stirring occasionally, until vegetables are tender, 4-6 minutes. Season with salt and pepper to taste. Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
900 cals, 120p, 12c, 37f (per meal)
36 cherry tomatoes (612g)
2 tbsp (30mL)
1/2 tbsp (9g)
36 large (158g)
1/2 tbsp (1g)
2 tbsp (16g)
2 1/4 lbs (1021g)
36 leaves (18g)
Recipe has been scaled from original by 6x. 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. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Basic chicken breast
740 cals, 118p, 0c, 30f (per meal)
Recipe has been scaled from original by 2.33x. 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. 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.
3. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
4 can (688g)
2 avocado(s) (402g)
4 tsp (20mL)
4 dash (2g)
4 dash (0g)
4 large (656g)
1 small (70g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
dinner prep - 2 days
1. Curried pork chops
720 cals, 118p, 1c, 27f (per meal)
6 chop (1068g)
1/2 tbsp (3g)
1 tbsp (15mL)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.5x. 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. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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.
3. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Paleo chicken thighs and mushrooms
600 cals, 42p, 3c, 46f (per meal)
4 oz (113g)
1 dash (0g)
1 thigh (6 oz ea) (170g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/4 cup(s) (59mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Tomato and avocado salad
585 cals, 8p, 17c, 46f (per meal)
2 1/2 tbsp minced (38g)
2 1/2 tbsp (38mL)
1 1/4 avocado(s) (251g)
1 1/4 medium whole (2-3/5" dia) (154g)
2 tsp (9mL)
5 dash (2g)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.