2300 calorie paleo meal plan
In just a few clicks, generate your own 2300 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 (2300cal, 186g protein, 73g net carbs, 125g fat, 34g fiber per day) cannot be customized.
Day 1
2250cal, 158g protein, 92g net carbs, 125g fat, 34g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 peach(es) (66cal, 1p, 12c, 0f)
6 oz (600cal, 42p, 3c, 46f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 celery stalk (10cal, 0p, 1c, 0f)
12 oz (424cal, 76p, 2c, 13f)
1 cup(s) (97cal, 4p, 13c, 1f)
1 serving(s) (261cal, 3p, 36c, 9f)
Day 2
2250cal, 189g protein, 78g net carbs, 117g fat, 34g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 peach(es) (66cal, 1p, 12c, 0f)
16 oz (635cal, 101p, 0c, 26f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 celery stalk (10cal, 0p, 1c, 0f)
2 serving(s) (588cal, 52p, 39c, 20f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 3
2325cal, 218g protein, 69g net carbs, 112g fat, 42g fiber
3 serving(s) (361cal, 20p, 2c, 28f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
16 oz (592cal, 102p, 3c, 19f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 1/2 serving(s) (183cal, 26p, 15c, 2f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 4
2325cal, 235g protein, 74g net carbs, 107g fat, 30g fiber
3 serving(s) (361cal, 20p, 2c, 28f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
16 oz (592cal, 102p, 3c, 19f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 1/2 serving(s) (183cal, 26p, 15c, 2f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
2 cup(s) (121cal, 2p, 6c, 9f)
Day 5
2275cal, 168g protein, 96g net carbs, 120g fat, 34g fiber
1/2 serving(s) (167cal, 10p, 2c, 12f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 2/3 serving(s) (477cal, 49p, 33c, 13f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
2 1/2 serving(s) (183cal, 26p, 15c, 2f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
9 oz (657cal, 59p, 5c, 44f)
1 serving(s) (138cal, 2p, 12c, 7f)
Day 6
2325cal, 154g protein, 64g net carbs, 146g fat, 34g fiber
1/2 serving(s) (167cal, 10p, 2c, 12f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 2/3 serving(s) (477cal, 49p, 33c, 13f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
2 ball(s) (270cal, 13p, 4c, 21f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
9 oz (657cal, 59p, 5c, 44f)
1 serving(s) (138cal, 2p, 12c, 7f)
Day 7
2275cal, 176g protein, 38g net carbs, 146g fat, 27g fiber
1/2 serving(s) (167cal, 10p, 2c, 12f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/3 serving(s) (406cal, 53p, 5c, 18f)
1/2 cup (366cal, 5p, 2c, 36f)
2 ball(s) (270cal, 13p, 4c, 21f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
12 oz (599cal, 80p, 8c, 25f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
Grocery List (51 items)
Fruits and Fruit Juices
Avocados
4 1/2 avocado(s) (905g)
Lemon juice
1 tsp (5mL)
Peach
5 medium (2-2/3" dia) (750g)
Lime juice
1 1/4 fl oz (38mL)
Lemon
1 large (78g)
Green olives
1/2 can (~6 oz) (101g)
Dairy and Egg Products
Eggs
17 large (850g)
Vegetables and Vegetable Products
Raw celery
5 stalk, medium (7-1/2" - 8" long) (200g)
Frozen mixed veggies
1 cup (135g)
Sweet potatoes
4 2/3 sweetpotato, 5" long (980g)
Mushrooms
4 oz (113g)
Tomatoes
6 medium whole (2-3/5" dia) (732g)
Frozen broccoli
1 1/3 package (379g)
Onion
1/2 medium (2-1/2" dia) (56g)
Bell pepper
1 1/2 large (246g)
Kale leaves
1/4 bunch (43g)
Carrots
14 medium (843g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Beets, precooked (canned or refrigerated)
6 oz (170g)
Garlic
2 1/4 clove(s) (7g)
Fresh spinach
2 2/3 cup(s) (80g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/2 lbs (2956g)
Chicken thighs, with bone and skin, raw
4 thigh (6 oz ea) (680g)
Ground turkey, raw
1/2 lbs (227g)
Fats and Oils
Marinade sauce
6 tbsp (91mL)
Oil
1/4 lbs (107mL)
Olive oil
3 oz (95mL)
Salad dressing
5 3/4 tbsp (86mL)
Spices and Herbs
Salt
2/3 oz (23g)
Black pepper
1/4 oz (7g)
Fresh basil
16 leaves (8g)
Paprika
1 tsp (2g)
Lemon pepper
2 tbsp (14g)
Garlic powder
1 tsp (3g)
Thyme, dried
3 dash, leaves (0g)
Rosemary, dried
2 1/2 g (2g)
Chili powder
2 tsp (5g)
Beverages
Water
1/4 cup(s) (59mL)
Protein powder
2 tbsp (12g)
Nut and Seed Products
Pecans
3/4 cup, halves (74g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Almonds
3/4 cup, whole (107g)
Almond butter
3 oz (91g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (258g)
Snacks
Beef jerky
1/2 lbs (213g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tsp (0mL)
Chicken broth
3/8 cup(s) (mL)
Other
Frozen cauliflower
2 cup (227g)
Mixed greens
4 3/4 cup (143g)
Almond flour
2 tbsp (14g)
Pork Products
Bacon
2 slice(s) (20g)
snack prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
2. Celery sticks
10 cals, 1p, 1c, 0f (per meal)
3 stalk, medium (7-1/2" - 8" long) (120g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. 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. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Sweet potato wedges
260 cals, 3p, 36c, 9f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
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. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 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.
lunch prep - 1 days
1. Basic chicken breast
635 cals, 101p, 0c, 26f (per meal)
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. Sweet potato wedges
130 cals, 2p, 18c, 4f (per meal)
1 tsp (6mL)
1/2 sweetpotato, 5" long (105g)
2 dash (2g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 1 days
1. Turkey-broccoli-sweet potato bowl
590 cals, 52p, 39c, 20f (per meal)
1/2 lbs (227g)
2 dash (1g)
1 sweetpotato, 5" long (210g)
1/2 package (142g)
2 dash (2g)
2 dash, ground (1g)
1/2 tsp (3mL)
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
Coat the sweet potatoes with the oil, paprika, salt, and pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.
lunch prep - 2 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
1 1/2 can (258g)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 large (246g)
3/8 small (26g)
Recipe has been scaled from original by 1.5x. 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.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. 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.
snack prep - 3 days
2. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
7 1/2 medium (458g)
Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Egg in an eggplant
360 cals, 20p, 2c, 28f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
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. Chicken beet & carrot salad bowl
675 cals, 79p, 17c, 30f (per meal)
3/4 lbs (336g)
3/4 tsp (0mL)
3 dash, leaves (0g)
1 1/2 tbsp (23mL)
3/4 medium (46g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. 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.
2. Cauliflower rice
120 cals, 2p, 6c, 9f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
breakfast prep - 3 days
1. Avocado and bacon egg salad
165 cals, 10p, 2c, 12f (per meal)
1/2 avocado(s) (101g)
3 large (150g)
2 slice(s) (20g)
4 dash (2g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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)
dinner prep - 2 days
1. Chicken thighs with lemon & olives
655 cals, 59p, 5c, 44f (per meal)
3 thigh (6 oz ea) (510g)
3 dash (2g)
1/4 tbsp, ground (2g)
2 1/4 clove(s) (7g)
1 tsp (1g)
1 tsp (6mL)
3/4 large (63g)
3/4 small can (~2 oz) (48g)
3/8 cup(s) (mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.
2
Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.
3
Heat oven to 375 F (190 C).
4
Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.
5
Remove thighs and lemon wedges and arrange on a platter.
6
Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.
2. Carrot fries
140 cals, 2p, 12c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
lunch prep - 2 days
1. Chicken-broccoli-sweet potato bowl
475 cals, 49p, 33c, 13f (per meal)
5/6 package (237g)
1 2/3 sweetpotato, 5" long (350g)
1 tsp (2g)
13 1/3 oz (373g)
1 tsp (5g)
1 tsp, ground (2g)
1 tbsp (17mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of 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 spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
snack prep - 2 days
1. Almond protein balls
270 cals, 13p, 4c, 21f (per meal)
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
2. 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
lunch prep - 1 days
1. Basic chicken & spinach salad
405 cals, 54p, 5c, 18f (per meal)
2 tbsp (30mL)
1/2 tbsp (7mL)
1/2 lbs (227g)
2 2/3 cup(s) (80g)
Recipe has been scaled from original by 0.67x. 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 - 1 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. 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 and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.