2400 calorie paleo meal plan
In just a few clicks, generate your own 2400 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 (2375cal, 199g protein, 90g net carbs, 122g fat, 33g fiber per day) cannot be customized.
Day 1
2400cal, 266g protein, 30g net carbs, 124g fat, 24g fiber
18 2/3 oz (740cal, 118p, 0c, 30f)
2 cup(s) (140cal, 5p, 4c, 9f)
2 egg(s) (257cal, 14p, 2c, 19f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
16 oz (592cal, 102p, 3c, 19f)
3 serving(s) (203cal, 4p, 13c, 14f)
Day 2
2400cal, 266g protein, 30g net carbs, 124g fat, 24g fiber
18 2/3 oz (740cal, 118p, 0c, 30f)
2 cup(s) (140cal, 5p, 4c, 9f)
2 egg(s) (257cal, 14p, 2c, 19f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
16 oz (592cal, 102p, 3c, 19f)
3 serving(s) (203cal, 4p, 13c, 14f)
Day 3
2400cal, 179g protein, 119g net carbs, 116g fat, 40g fiber
3 half pepper(s) (683cal, 61p, 13c, 36f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1/4 cup (154cal, 1p, 34c, 0f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
2 peach(es) (132cal, 3p, 24c, 1f)
Day 4
2400cal, 160g protein, 139g net carbs, 116g fat, 40g fiber
3 half pepper(s) (683cal, 61p, 13c, 36f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1/4 cup (154cal, 1p, 34c, 0f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
10 2/3 oz (458cal, 58p, 12c, 19f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 5
2375cal, 163g protein, 151g net carbs, 110g fat, 29g fiber
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 1/2 serving(s) (133cal, 2p, 18c, 4f)
1/4 cup (154cal, 1p, 34c, 0f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
10 2/3 oz (458cal, 58p, 12c, 19f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 6
2375cal, 179g protein, 79g net carbs, 131g fat, 39g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
4 kiwi (187cal, 3p, 32c, 2f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
4 link (508cal, 56p, 8c, 28f)
2 serving(s) (319cal, 14p, 9c, 17f)
Day 7
2375cal, 179g protein, 79g net carbs, 131g fat, 39g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
4 kiwi (187cal, 3p, 32c, 2f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
4 link (508cal, 56p, 8c, 28f)
2 serving(s) (319cal, 14p, 9c, 17f)
Grocery List (38 items)
Vegetables and Vegetable Products
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1308g)
Fresh cilantro
4 tsp, chopped (4g)
Frozen broccoli
6 cup (546g)
Bell pepper
4 large (641g)
Onion
5/6 medium (2-1/2" dia) (93g)
Carrots
12 1/2 medium (765g)
Beets, precooked (canned or refrigerated)
6 oz (170g)
Sweet potatoes
3 sweetpotato, 5" long (665g)
Collard greens
2 lbs (907g)
Garlic
6 clove(s) (18g)
Fruits and Fruit Juices
Lime juice
1 1/2 fl oz (44mL)
Avocados
3 avocado(s) (637g)
Peach
4 medium (2-2/3" dia) (600g)
Pitted dates
3/4 cup (150g)
Lemon juice
1 tsp (6mL)
Kiwi
8 fruit (552g)
Dairy and Egg Products
Eggs
18 large (900g)
Other
Mixed greens
16 1/2 cup (495g)
Fats and Oils
Salad dressing
1 cup (248mL)
Olive oil
2 oz (60mL)
Oil
1/2 cup (136mL)
Coconut oil
1/4 tbsp (3g)
Spices and Herbs
Lemon pepper
2 tbsp (14g)
Black pepper
2 g (2g)
Salt
1/2 oz (16g)
Thyme, dried
3 g (3g)
Brown deli mustard
2 tbsp (30g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2277g)
Boneless skinless chicken thighs
2 lbs (945g)
Chicken thighs, with bone and skin, raw
1 1/2 lbs (680g)
Pork Products
Bacon
12 slice(s) (120g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tsp (0mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Sweets
Honey
5 tsp (36g)
Beverages
Water
1/8 cup(s) (28mL)
Sausages and Luncheon Meats
Chicken sausage, cooked
8 link (672g)
snack prep - 2 days
1. Avocado deviled eggs
255 cals, 14p, 2c, 19f (per meal)
4 tsp, chopped (4g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, 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. 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.
lunch 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. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Bacon avocado "toast"
275 cals, 9p, 2c, 23f (per meal)
2. 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.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
3 can (516g)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 large (492g)
3/4 small (53g)
Recipe has been scaled from original by 3x. 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 mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. 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.
snack prep - 3 days
1. Dates
155 cals, 1p, 34c, 0f (per meal)
4 tbsp (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Bacon omelet
280 cals, 20p, 1c, 22f (per meal)
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
2. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
9 medium (549g)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Honey mustard chicken thighs
460 cals, 58p, 12c, 19f (per meal)
4 tsp (28g)
1/2 tbsp, ground (2g)
1/3 tsp (2g)
1 1/3 lbs (605g)
2 tbsp (30g)
Recipe has been scaled from original by 0.67x. 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. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/2 tbsp (8g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Thyme & lime chicken thighs
550 cals, 65p, 2c, 32f (per meal)
3/4 tbsp (11mL)
1 1/2 tbsp (23mL)
3 dash, leaves (0g)
3/4 lb (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). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Honey glazed carrots (dairy-free)
135 cals, 2p, 18c, 4f (per meal)
1/4 tbsp (3g)
6 oz (170g)
1 tsp (8g)
1 tsp (6mL)
3/4 dash (1g)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, oil, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.
3. 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.
dinner prep - 2 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
8 link (672g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Garlic collard greens
320 cals, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. 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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Baked chicken thighs
770 cals, 77p, 1c, 51f (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
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
2. Kiwi
185 cals, 3p, 32c, 2f (per meal)
8 fruit (552g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.