2300 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2300 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 (2275cal, 206g protein, 84g net carbs, 113g fat, 28g fiber per day) cannot be customized.
Day 1
2250cal, 257g protein, 58g net carbs, 98g fat, 25g fiber
2 1/2 serving(s) (761cal, 100p, 9c, 35f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
21 1/3 oz (790cal, 135p, 3c, 25f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 2
2250cal, 219g protein, 80g net carbs, 105g fat, 28g fiber
2 1/2 serving(s) (761cal, 100p, 9c, 35f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
2 serving(s) (899cal, 105p, 22c, 40f)
2 pear(s) (226cal, 1p, 43c, 0f)
Day 3
2300cal, 292g protein, 73g net carbs, 83g fat, 24g fiber
2 serving(s) (899cal, 105p, 22c, 40f)
2 pear(s) (226cal, 1p, 43c, 0f)
Day 4
2300cal, 178g protein, 100g net carbs, 119g fat, 28g fiber
4 link (508cal, 56p, 8c, 28f)
3 1/2 serving(s) (571cal, 9p, 15c, 49f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 1/3 serving(s) (794cal, 107p, 13c, 32f)
1 1/2 sweet potato(s) (323cal, 5p, 54c, 5f)
Day 5
2300cal, 170g protein, 142g net carbs, 104g fat, 30g fiber
8 oz (572cal, 51p, 4c, 39f)
2 sweet potato (618cal, 6p, 72c, 28f)
1 1/3 serving(s) (794cal, 107p, 13c, 32f)
1 1/2 sweet potato(s) (323cal, 5p, 54c, 5f)
Day 6
2300cal, 146g protein, 97g net carbs, 137g fat, 25g fiber
8 oz (572cal, 51p, 4c, 39f)
2 sweet potato (618cal, 6p, 72c, 28f)
12 oz (837cal, 77p, 14c, 52f)
4 cup(s) (279cal, 11p, 8c, 18f)
Day 7
2300cal, 176g protein, 40g net carbs, 141g fat, 39g fiber
2 serving(s) (1001cal, 86p, 16c, 56f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 oz (837cal, 77p, 14c, 52f)
4 cup(s) (279cal, 11p, 8c, 18f)
Grocery List (36 items)
Spices and Herbs
Lemon pepper
4 tsp (9g)
Black pepper
3 g (3g)
Salt
11 1/2 g (11g)
Thyme, dried
3 g (3g)
Oregano, dried
2 tsp, ground (4g)
Paprika
1/4 tbsp (2g)
Brown deli mustard
2 1/4 tbsp (34g)
Fats and Oils
Olive oil
1/4 lbs (112mL)
Salad dressing
1/2 cup (113mL)
Oil
1/2 lbs (247mL)
Balsamic vinaigrette
1/2 cup (106mL)
Poultry Products
Boneless skinless chicken breast, raw
9 3/4 lbs (4385g)
Boneless chicken thighs, with skin
1 lbs (454g)
Chicken thighs, with bone and skin, raw
1 1/2 lbs (680g)
Vegetables and Vegetable Products
Frozen broccoli
12 1/2 cup (1138g)
Sweet potatoes
8 sweetpotato, 5" long (1680g)
Fresh spinach
10 cup(s) (300g)
Carrots
4 1/2 medium (266g)
Beets, precooked (canned or refrigerated)
1 lbs (454g)
Red bell pepper
1 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (159g)
Tomatoes
2/3 cup cherry tomatoes (99g)
Onion
5/6 medium (2-1/2" dia) (93g)
Zucchini
5 medium (947g)
Broccoli
1 1/3 cup chopped (121g)
Garlic
1 3/4 clove (5g)
Brussels sprouts
10 sprouts (190g)
Nut and Seed Products
Almonds
13 1/4 tbsp, whole (119g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tsp (1mL)
Fruits and Fruit Juices
Pears
4 medium (712g)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1/2 tsp (3mL)
Lime juice
4 tsp (20mL)
Other
Italian seasoning
1 tsp (3g)
Roasted red peppers
1 1/3 pepper(s) (93g)
Sausages and Luncheon Meats
Chicken sausage, cooked
4 link (336g)
Sweets
Honey
1 1/2 tbsp (32g)
dinner prep - 1 days
1. Lemon pepper chicken breast
790 cals, 136p, 4c, 25f (per meal)
4 tsp (9g)
2 tsp (10mL)
1 1/3 lbs (597g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
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. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Basic chicken & spinach salad
760 cals, 100p, 9c, 35f (per meal)
1/2 cup (113mL)
5 tsp (25mL)
30 oz (851g)
10 cup(s) (300g)
Recipe has been scaled from original by 2.5x. 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.
dinner 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.
lunch prep - 1 days
1. Balsamic chicken breast
1105 cals, 179p, 2c, 42f (per meal)
1 tsp (3g)
3 1/2 tsp (18mL)
1/2 cup (105mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.75x. 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. Broccoli
75 cals, 7p, 5c, 0f (per meal)
2 1/2 cup (228g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. One pan roasted chicken & veggies
795 cals, 107p, 13c, 32f (per meal)
2 lbs (907g)
2 tsp, ground (4g)
1 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (159g)
2/3 cup cherry tomatoes (99g)
2 2/3 tbsp (40mL)
2/3 medium (2-1/2" dia) (73g)
1 1/3 medium (261g)
1 tsp (6g)
1 tsp, ground (2g)
1 1/3 cup chopped (121g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Baked sweet potatoes
325 cals, 5p, 54c, 5f (per meal)
3/4 tbsp (11mL)
1 1/2 dash, ground (0g)
3 sweetpotato, 5" long (630g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Option 1: Whole Sweet Potatoes: Place whole sweet potatoes in a baking dish. Rub them with oil, oregano, and salt and pepper to fully coat. Bake for 60 minutes or until soft when pierced with a fork.
3
Option 2: Cubed Sweet Potatoes: Place cubed sweet potatoes in a baking dish. Drizzle with oil, and sprinkle with oregano, salt, and pepper. Toss to evenly coat. Bake for 30-40 minutes, stirring halfway through, or until soft and golden.
lunch prep - 1 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
4 link (336g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Garlic zucchini noodles
570 cals, 9p, 15c, 49f (per meal)
Recipe has been scaled from original by 3.5x. 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 - 2 days
1. Roasted pepper stuffed chicken
570 cals, 51p, 4c, 39f (per meal)
2 tsp (10mL)
1/4 tbsp (2g)
1 lbs (454g)
1 1/3 pepper(s) (93g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Sweet potato medallions
620 cals, 6p, 72c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
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. Honey mustard chicken thighs w/ skin
835 cals, 77p, 14c, 52f (per meal)
2 1/4 tbsp (34g)
1 1/2 tbsp (32g)
1/2 tbsp, ground (2g)
3 dash (2g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Olive oil drizzled broccoli
280 cals, 11p, 8c, 18f (per meal)
4 dash (0g)
4 dash (2g)
8 cup (728g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 4x. 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.
lunch prep - 1 days
1. Chicken avocado salad
1000 cals, 86p, 16c, 56f (per meal)
4 tsp (20mL)
4 tsp (20mL)
2 tbsp chopped (20g)
1 avocado(s) (201g)
3/4 lbs (340g)
10 sprouts (190g)
Recipe has been scaled from original by 2x. 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.
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.