2400 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2400 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 (2400cal, 201g protein, 69g net carbs, 135g fat, 29g fiber per day) cannot be customized.
Day 1
2450cal, 177g protein, 37g net carbs, 164g fat, 29g fiber
12 oz (837cal, 77p, 14c, 52f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
2 serving(s) (1028cal, 79p, 11c, 73f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 2
2375cal, 169g protein, 45g net carbs, 156g fat, 27g fiber
10 oz (642cal, 58p, 0c, 46f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
8 lettuce taco(s) (836cal, 94p, 23c, 37f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 3
2400cal, 193g protein, 54g net carbs, 142g fat, 37g fiber
8 lettuce taco(s) (836cal, 94p, 23c, 37f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 4
2400cal, 266g protein, 49g net carbs, 114g fat, 27g fiber
2 1/3 serving(s) (1048cal, 123p, 26c, 47f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3 1/2 serving(s) (801cal, 137p, 19c, 16f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 5
2450cal, 182g protein, 161g net carbs, 108g fat, 28g fiber
2 serving(s) (1108cal, 110p, 65c, 40f)
1 cup(s) (95cal, 1p, 18c, 0f)
2 1/2 serving(s) (1108cal, 68p, 53c, 67f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
Day 6
2400cal, 222g protein, 101g net carbs, 111g fat, 26g fiber
2 serving(s) (1108cal, 110p, 65c, 40f)
1 cup(s) (95cal, 1p, 18c, 0f)
16 oz (592cal, 102p, 3c, 19f)
3 2/3 serving(s) (598cal, 9p, 16c, 52f)
Day 7
2400cal, 200g protein, 33g net carbs, 151g fat, 30g fiber
16 oz (592cal, 102p, 3c, 19f)
3 2/3 serving(s) (598cal, 9p, 16c, 52f)
Grocery List (47 items)
Fruits and Fruit Juices
Lemon juice
2 tbsp (30mL)
Avocados
3 1/2 avocado(s) (704g)
Nectarine
2 medium (2-1/2" dia) (284g)
Blueberries
2 cup (296g)
Lime juice
2 tsp (10mL)
Fats and Oils
Olive oil
6 oz (195mL)
Oil
3 oz (91mL)
Balsamic vinaigrette
5 tbsp (75mL)
Vegetables and Vegetable Products
Cucumber
1/2 cucumber (8-1/4") (151g)
Tomatoes
6 medium whole (2-3/5" dia) (732g)
Collard greens
1 1/4 lbs (567g)
Garlic
8 clove(s) (25g)
Romaine lettuce
1/3 head (208g)
Zucchini
9 medium (1731g)
Frozen sugar snap peas
2 1/3 cup (336g)
Onion
1 1/2 medium (2-1/2" dia) (179g)
Carrots
1 1/6 medium (71g)
Beets, precooked (canned or refrigerated)
9 1/3 oz (265g)
Other
Rotisserie chicken, cooked
3/4 lbs (340g)
Sugar-free barbecue sauce
1/2 cup (105g)
Coleslaw mix
3 1/2 cup (315g)
Mixed greens
14 cup (423g)
Nut and Seed Products
Pecans
1 3/4 cup, halves (173g)
Mixed nuts
5 tbsp (42g)
Walnuts
1/2 cup, shelled (50g)
Spices and Herbs
Brown deli mustard
1 tbsp (17g)
Thyme, dried
1/8 oz (2g)
Salt
4 1/2 g (5g)
Taco seasoning mix
2 packet (70g)
Black pepper
1/2 tsp (0g)
Dijon mustard
5 oz (147g)
Balsamic vinegar
1 1/4 tbsp (19mL)
Ground cumin
1/2 tbsp (3g)
Garlic powder
1/2 tbsp (4g)
Paprika
1/2 tbsp (3g)
Lemon pepper
2 tbsp (14g)
Sweets
Honey
6 1/2 oz (185g)
Poultry Products
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Ground turkey, raw
2 lbs (907g)
Boneless skinless chicken breast, raw
6 1/2 lbs (2921g)
Chicken wings, with skin, raw
17 oz (486g)
Soups, Sauces, and Gravies
Salsa
1 cup (288g)
Apple cider vinegar
1 1/6 tsp (0mL)
Beverages
Water
1 1/3 cup(s) (315mL)
Finfish and Shellfish Products
Salmon
10 oz (284g)
Canned tuna
2 can (344g)
Sausages and Luncheon Meats
Ham cold cuts
1 lbs (454g)
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
1030 cals, 79p, 11c, 73f (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.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
835 cals, 77p, 14c, 52f (per meal)
1 tbsp (17g)
3/4 tbsp (16g)
1/4 tbsp, ground (1g)
1 1/2 dash (1g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.38x. 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. Garlic collard greens
400 cals, 18p, 12c, 21f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. 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.
dinner prep - 2 days
1. Turkey taco lettuce cups
835 cals, 94p, 23c, 37f (per meal)
1 cup (288g)
1 tsp (5mL)
2 packet (70g)
16 leaf inner (96g)
1 1/3 cup(s) (316mL)
2 lbs (907g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add turkey, break apart, and cook until browned. Stir in water and taco seasoning and let simmer for a few more minutes until bubbling. Turn off heat and let cool slightly.
2
Place an even amount of taco meat in the center of each lettuce leaf, top with salsa, and serve.
3
Meal prep note: store any leftover meat in an airtight container in the refrigerator. When ready to eat, reheat meat and assemble tacos.
lunch prep - 1 days
1. Simple salmon
640 cals, 58p, 0c, 46f (per meal)
Recipe has been scaled from original by 0.42x. 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. Olive oil drizzled sugar snap peas
285 cals, 10p, 14c, 17f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
2 1/3 cup (336g)
3 1/2 tsp (18mL)
Recipe has been scaled from original by 1.75x. 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.
3. Garlic zucchini noodles
245 cals, 4p, 7c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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. Ham club lettuce wrap
935 cals, 86p, 22c, 46f (per meal)
2 tbsp (30g)
4 leaf outer (112g)
1 lbs (454g)
16 slices, thin (144g)
1 avocado(s) (201g)
8 slice(s), thin/small (120g)
Recipe has been scaled from original by 4x. 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.
dinner prep - 1 days
1. Bbq pulled chicken & slaw bowl
800 cals, 137p, 19c, 16f (per meal)
3 1/2 tsp (18mL)
3 1/2 tsp (18g)
1/2 cup (105g)
3 1/2 cup (315g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Put chicken in a small saucepan and cover with water. Bring to a boil and cook for about 10-15 minutes until chicken is no longer pink inside. Remove chicken from pot and set aside to lightly cool.
2
In a small bowl, mix together the mustard and lemon juice until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
3
Use two forks to shred the chicken. Add shredded chicken to a small bowl and coat with barbecue sauce.
4
Add coleslaw to the bbq chicken bowl and serve.
lunch prep - 1 days
1. Chicken beet & carrot salad bowl
1050 cals, 123p, 26c, 47f (per meal)
18 2/3 oz (523g)
1 1/6 tsp (0mL)
1/2 tsp, leaves (1g)
2 1/3 tbsp (35mL)
1 1/6 medium (71g)
9 1/3 oz (265g)
Recipe has been scaled from original by 1.17x. 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. 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. Honey balsamic chicken salad
1110 cals, 68p, 53c, 67f (per meal)
17 oz (486g)
4 cup (123g)
1 1/4 tbsp (19mL)
1/2 tbsp (3g)
1/2 tbsp (4g)
1/2 tbsp (3g)
5 tbsp (75mL)
5 tsp (34g)
1 cup cherry tomatoes (160g)
Recipe has been scaled from original by 0.36x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Mix paprika, garlic powder, and cumin in a small bowl with some salt/pepper. Coat chicken and bake on a baking sheet for about 25 minutes.
3
Meanwhile, mix honey and balsamic vinegar together, set aside.
4
When chicken is done, brush the honey balsamic glaze onto the chicken and bake for another 3 minutes.
5
Serve with greens, tomatoes, and balsamic vinaigrette.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Honey mustard chicken salad
1110 cals, 110p, 65c, 40f (per meal)
1 avocado(s) (201g)
1 cup, sliced (180g)
8 cup (240g)
2 lbs (907g)
5 tsp (24mL)
6 1/2 tbsp (136g)
6 1/2 tbsp (100g)
Recipe has been scaled from original by 0.8x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
dinner 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. Garlic zucchini noodles
600 cals, 9p, 16c, 52f (per meal)
Recipe has been scaled from original by 7.33x. 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. Avocado tuna salad
875 cals, 81p, 12c, 48f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (344g)
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
