2200 calorie paleo meal plan
In just a few clicks, generate your own 2200 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 (2200cal, 173g protein, 85g net carbs, 117g fat, 31g fiber per day) cannot be customized.
Day 1
2200cal, 149g protein, 73g net carbs, 136g fat, 25g fiber
3 muffin(s) (349cal, 34p, 8c, 19f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 serving(s) (630cal, 46p, 5c, 46f)
2 orange(s) (170cal, 3p, 32c, 0f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
8 oz(s) (574cal, 46p, 1c, 43f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 2
2200cal, 192g protein, 97g net carbs, 103g fat, 30g fiber
3 muffin(s) (349cal, 34p, 8c, 19f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 serving(s) (630cal, 46p, 5c, 46f)
2 orange(s) (170cal, 3p, 32c, 0f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 1/3 serving(s) (776cal, 92p, 45c, 19f)
Day 3
2225cal, 192g protein, 75g net carbs, 114g fat, 32g fiber
3 cup(s) (360cal, 29p, 2c, 26f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 wrap(s) (468cal, 43p, 11c, 23f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 1/3 serving(s) (776cal, 92p, 45c, 19f)
Day 4
2200cal, 143g protein, 69g net carbs, 139g fat, 27g fiber
3 cup(s) (360cal, 29p, 2c, 26f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 wrap(s) (468cal, 43p, 11c, 23f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1 1/2 serving(s) (703cal, 48p, 16c, 47f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 5
2225cal, 198g protein, 107g net carbs, 95g fat, 33g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
4 carrot(s) (108cal, 2p, 16c, 0f)
2 1/3 serving(s) (710cal, 94p, 8c, 32f)
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
2 orange(s) (170cal, 3p, 32c, 0f)
Day 6
2225cal, 160g protein, 108g net carbs, 111g fat, 38g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 1/2 wrap(s) (593cal, 43p, 5c, 40f)
3 serving(s) (227cal, 5p, 16c, 14f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
2 orange(s) (170cal, 3p, 32c, 0f)
Day 7
2200cal, 173g protein, 69g net carbs, 123g fat, 30g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 1/2 wrap(s) (593cal, 43p, 5c, 40f)
3 serving(s) (227cal, 5p, 16c, 14f)
12 oz (473cal, 77p, 1c, 18f)
1 1/4 serving(s) (227cal, 5p, 6c, 19f)
Grocery List (44 items)
Vegetables and Vegetable Products
Carrots
21 medium (1279g)
Raw celery
2/3 bunch (348g)
Garlic
1 clove(s) (3g)
Romaine lettuce
15 leaf outer (420g)
Onion
3 medium (2-1/2" dia) (324g)
Red bell pepper
3/4 cup, chopped (112g)
Sweet potatoes
2 1/3 sweetpotato, 5" long (490g)
Frozen broccoli
1 1/6 package (331g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (548g)
Beets, precooked (canned or refrigerated)
3/4 lbs (359g)
Broccoli
3/4 cup chopped (68g)
Fresh spinach
4 2/3 cup(s) (140g)
Zucchini
1 1/4 medium (245g)
Nut and Seed Products
Almond butter
1 1/2 oz (43g)
Mixed nuts
3/4 cup (101g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Dairy and Egg Products
Eggs
31 1/2 medium (1392g)
Parmesan cheese
1 1/4 tbsp (6g)
Fats and Oils
Oil
1/4 lbs (107mL)
Mayonnaise
1/2 cup (120mL)
Olive oil
1 1/3 oz (42mL)
Salad dressing
1 cup (233mL)
Balsamic vinaigrette
3 tbsp (46mL)
Beef Products
Sirloin steak, raw
15 1/2 oz (439g)
Spices and Herbs
Black pepper
2 g (2g)
Salt
1/4 oz (6g)
Paprika
1/2 tsp (1g)
Dijon mustard
2 tbsp (30g)
Thyme, dried
5 dash, leaves (1g)
Finfish and Shellfish Products
Canned salmon
4 5oz can(s) (undrained) (568g)
Fruits and Fruit Juices
Orange
9 orange (1386g)
Avocados
2 1/2 avocado(s) (503g)
Peach
6 medium (2-2/3" dia) (900g)
Grapes
2 1/4 cup (207g)
Pork Products
Cooked ham
6 oz boneless (170g)
Pork tenderloin, raw
1 3/4 lbs (794g)
Bacon
12 slice(s) (120g)
Beverages
Water
1 1/2 tbsp (23mL)
Sausages and Luncheon Meats
Ham cold cuts
1 3/4 lbs (794g)
Other
Mixed greens
11 1/4 cup (338g)
Pork rinds
2 oz (57g)
Italian seasoning
3 dash (1g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1297g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/4 tsp (0mL)
snack prep - 3 days
1. Celery and almond butter
100 cals, 3p, 2c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
Spread almond butter along center
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
3. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Paleo steak Bites
575 cals, 46p, 1c, 43f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
2
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
3
When steak is just about done, reduce heat to low and add in garlic. Let cook for about a minute until fragrant. stir around to coat the steak. Serve.
2. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 2 days
1. Salmon salad lettuce wrap
630 cals, 46p, 5c, 46f (per meal)
8 leaf outer (224g)
4 dash (0g)
4 dash (2g)
4 5oz can(s) (undrained) (568g)
1/2 cup (120mL)
4 stalk, small (5" long) (68g)
4 tbsp minced (60g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
breakfast prep - 2 days
1. Paleo breakfast muffins
350 cals, 34p, 8c, 19f (per meal)
6 oz boneless (170g)
1 1/2 tbsp (23mL)
3/4 dash, ground (0g)
1 1/2 dash (1g)
3/4 cup, chopped (120g)
3/4 cup, chopped (112g)
6 medium (264g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Grease muffin cups or line with paper liners (for number of cups to grease, look at recipe serving details above).
2
Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
3
Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Pork-broccoli-sweet potato bowl
775 cals, 92p, 46c, 19f (per meal)
1/2 tsp (1g)
2 1/3 sweetpotato, 5" long (490g)
1 1/6 package (331g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
1 3/4 lbs (794g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
lunch prep - 2 days
1. Ham club lettuce wrap
470 cals, 43p, 11c, 23f (per meal)
1 tbsp (15g)
2 leaf outer (56g)
1/2 lbs (227g)
8 slices, thin (72g)
1/2 avocado(s) (101g)
4 slice(s), thin/small (60g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread the dijon on the inside of the lettuce leaf.
2
Place the ham, tomato, onion, and avocado on the mustard.
3
Wrap up the leaf. Serve.
breakfast prep - 2 days
1. Bacon & egg cups
360 cals, 29p, 2c, 26f (per meal)
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
Cook bacon on a sheet pan for about 10 minutes until it is mostly cooked but still flexible. Set aside on paper towels.
3
Grease muffin tin and place one slice of bacon in each hole, wrapping it around the sides. Crack an egg into each hole.
4
Cook for 12-15 minutes until eggs are cooked. Remove from tin and let cool slightly. Serve.
5
Meal prep note: store extra in airtight container in fridge or individually wrap and freeze. Reheat in microwave.
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.
snack prep - 2 days
dinner prep - 1 days
1. Steak and beet salad
705 cals, 48p, 16c, 47f (per meal)
3/4 tbsp (11mL)
1 1/2 beets (2" dia, sphere) (75g)
3 tbsp (45mL)
3/4 cup chopped (68g)
2 1/4 cup (68g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. Serve.
breakfast prep - 3 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
12 medium (732g)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and 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.
lunch prep - 1 days
1. Basic chicken & spinach salad
710 cals, 94p, 8c, 32f (per meal)
1/4 cup (52mL)
3/4 tbsp (12mL)
14 oz (397g)
4 2/3 cup(s) (140g)
Recipe has been scaled from original by 1.17x. 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.
snack prep - 2 days
1. Pork rinds
150 cals, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
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.
2. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. 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. Parmesan zucchini noodles
225 cals, 5p, 6c, 19f (per meal)
Recipe has been scaled from original by 1.25x. 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 and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.