2500 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2500 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 (2500cal, 231g protein, 56g net carbs, 137g fat, 28g fiber per day) cannot be customized.
Day 1
2450cal, 265g protein, 38g net carbs, 125g fat, 29g fiber
4 chop(s) (957cal, 157p, 1c, 36f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
13 1/3 oz (930cal, 86p, 16c, 58f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
Day 2
2500cal, 292g protein, 36g net carbs, 121g fat, 26g fiber
4 chop(s) (957cal, 157p, 1c, 36f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
18 oz (899cal, 120p, 12c, 37f)
2 1/4 serving(s) (367cal, 6p, 10c, 32f)
Day 3
2450cal, 189g protein, 59g net carbs, 148g fat, 34g fiber
4 half pepper(s) (911cal, 82p, 17c, 49f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
2 1/2 serving(s) (670cal, 80p, 11c, 33f)
3 serving(s) (563cal, 20p, 17c, 42f)
Day 4
2525cal, 245g protein, 53g net carbs, 137g fat, 27g fiber
2 1/4 serving(s) (1036cal, 116p, 21c, 51f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 serving(s) (894cal, 121p, 15c, 36f)
2 1/4 serving(s) (367cal, 6p, 10c, 32f)
Day 5
2525cal, 285g protein, 24g net carbs, 132g fat, 27g fiber
24 oz (888cal, 152p, 4c, 28f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
18 oz (1155cal, 115p, 1c, 77f)
2 serving(s) (125cal, 2p, 9c, 7f)
Day 6
2475cal, 170g protein, 91g net carbs, 148g fat, 26g fiber
1 1/2 serving(s) (990cal, 69p, 20c, 68f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 1/2 serving(s) (1171cal, 81p, 27c, 79f)
2 cup(s) (81cal, 18p, 0c, 1f)
Day 7
2475cal, 170g protein, 91g net carbs, 148g fat, 26g fiber
1 1/2 serving(s) (990cal, 69p, 20c, 68f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 1/2 serving(s) (1171cal, 81p, 27c, 79f)
2 cup(s) (81cal, 18p, 0c, 1f)
Grocery List (50 items)
Vegetables and Vegetable Products
Collard greens
2 lbs (907g)
Garlic
12 1/2 clove(s) (37g)
Frozen sugar snap peas
4 2/3 cup (672g)
Tomatoes
5 2/3 medium whole (2-3/5" dia) (696g)
Zucchini
6 1/2 medium (1274g)
Bell pepper
3 large (492g)
Onion
2 1/2 medium (2-1/2" dia) (270g)
Red bell pepper
3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89g)
Broccoli
3 1/4 cup chopped (296g)
Tomato paste
3/8 can (6 oz) (64g)
Beets, precooked (canned or refrigerated)
5 beets (2" dia, sphere) (250g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Red onion
1 1/2 small (105g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Fats and Oils
Oil
1/3 lbs (159mL)
Olive oil
7 oz (220mL)
Salad dressing
10 tbsp (150mL)
Spices and Herbs
Salt
1 oz (29g)
Brown deli mustard
1 1/4 tbsp (19g)
Thyme, dried
1 tsp, ground (1g)
Black pepper
1/6 oz (6g)
Curry powder
2 tsp (4g)
Chili powder
1 tbsp (8g)
Fresh basil
18 leaves (9g)
Onion powder
1/3 tsp (1g)
Garlic powder
2 tsp (6g)
Oregano, dried
1 tsp, ground (2g)
Paprika
3/4 tbsp (5g)
Lemon pepper
1 1/2 tbsp (10g)
Red wine vinegar
1 1/2 tbsp (23mL)
Sweets
Honey
2 1/2 tsp (18g)
Poultry Products
Chicken thighs, with bone and skin, raw
2 lbs (888g)
Boneless skinless chicken breast, raw
4 1/2 lbs (2029g)
Boneless skinless chicken thighs
1 1/2 lbs (680g)
Pork Products
Pork chop, bone-in
8 chop (1424g)
Fruits and Fruit Juices
Green olives
1 can (~6 oz) (184g)
Lemon juice
1 1/4 tbsp (19mL)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
5/6 fl oz (25mL)
Pears
4 medium (712g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Roasted cashews
6 tbsp, halves and whole (51g)
Dairy and Egg Products
Butter
1 1/4 tbsp (18g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Beverages
Water
1/2 cup(s) (133mL)
Beef Products
Beef stew meat, raw
18 oz (511g)
Sirloin steak, raw
1 1/2 lbs (709g)
Other
Chicken bone broth
4 cup(s) (mL)
Mixed greens
7 1/2 cup (225g)
Italian seasoning
1 tbsp (11g)
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
930 cals, 86p, 16c, 58f (per meal)
1 1/4 tbsp (19g)
2 1/2 tsp (18g)
1 tsp, ground (1g)
1/4 tsp (1g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.42x. 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
280 cals, 12p, 8c, 15f (per meal)
14 oz (397g)
2 1/2 tsp (13mL)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
Recipe has been scaled from original by 0.88x. 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.
lunch prep - 2 days
1. Curried pork chops
955 cals, 157p, 1c, 36f (per meal)
8 chop (1424g)
2 tsp (4g)
4 tsp (20mL)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Olive oil drizzled sugar snap peas
285 cals, 10p, 14c, 17f (per meal)
1/2 tsp (0g)
1/2 tsp (1g)
4 2/3 cup (672g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 3.5x. 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.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
900 cals, 120p, 12c, 37f (per meal)
18 cherry tomatoes (306g)
1 tbsp (15mL)
1/4 tbsp (5g)
18 large (79g)
1/4 tbsp (1g)
1 tbsp (8g)
18 oz (510g)
18 leaves (9g)
Recipe has been scaled from original by 3x. 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. Garlic zucchini noodles
365 cals, 6p, 10c, 32f (per meal)
Recipe has been scaled from original by 2.25x. 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. 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.
dinner prep - 1 days
1. Lemon garlic chicken zoodles
670 cals, 80p, 11c, 33f (per meal)
1 1/4 medium (245g)
2 tsp (9mL)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
1/3 tsp (1g)
3 3/4 clove(s) (11g)
1 1/4 tbsp (18g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
In a small saucepan, cook the butter and garlic for 1-2 minutes. Stir in the garlic powder, onion powder, lemon juice, and a dash of salt. Once incorporated, turn off the heat and set the sauce aside.
3
Heat oil in a skillet over medium heat and add the chicken. Stir occasionally and cook until it's golden brown and no longer pink in the middle.
4
Pour about half of the sauce into the skillet and stir to coat the chicken. Transfer the chicken to a plate and set aside.
5
Add the zucchini noodles to the skillet with the remaining sauce and saute for a couple of minutes until noodles are softened.
6
Add noodles and chicken to a bowl and serve.
2. Pistachios
565 cals, 20p, 17c, 42f (per meal)
3/4 cup (92g)
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. One pan roasted chicken & veggies
895 cals, 121p, 15c, 36f (per meal)
18 oz (510g)
1 tsp, ground (2g)
3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89g)
6 tbsp cherry tomatoes (56g)
1 1/2 tbsp (23mL)
3/8 medium (2-1/2" dia) (41g)
3/4 medium (147g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
3/4 cup chopped (68g)
Recipe has been scaled from original by 0.75x. 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. Garlic zucchini noodles
365 cals, 6p, 10c, 32f (per meal)
Recipe has been scaled from original by 2.25x. 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. 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. Hungarian goulash
1035 cals, 116p, 21c, 51f (per meal)
3/4 tbsp (5g)
3/8 can (6 oz) (64g)
3/8 clove (1g)
1/2 cup(s) (133mL)
18 oz (511g)
1 1/2 dash, ground (0g)
1 tsp (7g)
1 medium (2-1/2" dia) (124g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot or Dutch oven over medium heat. Cook onions in oil until soft, stirring frequently. Remove onions and set aside.
2
In a medium bowl, combine paprika, pepper, and half the salt. Coat beef cubes in spice mixture, and cook in onion pot until brown on all sides. Return the onions to the pot, and pour in tomato paste, water, garlic and the remaining salt. Reduce heat to low, cover and simmer, stirring occasionally, 1 1/2 to 2 hours, or until meat is tender.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Baked chicken thighs
1155 cals, 115p, 1c, 77f (per meal)
Recipe has been scaled from original by 0.38x. 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. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
890 cals, 152p, 4c, 28f (per meal)
1 1/2 tbsp (10g)
3/4 tbsp (11mL)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. 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 collard greens
360 cals, 16p, 10c, 19f (per meal)
Recipe has been scaled from original by 1.13x. 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. Steak and beet salad
1170 cals, 81p, 27c, 79f (per meal)
2 1/2 tbsp (38mL)
5 beets (2" dia, sphere) (250g)
10 tbsp (150mL)
2 1/2 cup chopped (228g)
7 1/2 cup (225g)
1 1/2 lbs (709g)
Recipe has been scaled from original by 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.
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
4 cup(s) (mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
lunch prep - 2 days
1. Greek chicken salad
990 cals, 69p, 20c, 68f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (5g)
1 1/2 lbs (680g)
1 tbsp (11g)
1 1/2 tbsp (23mL)
1/4 cup (68mL)
3/4 cup (105g)
3 small whole (2-2/5" dia) (273g)
1 1/2 small (105g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the olive oil, red wine vinegar, half of the Italian seasoning, and some salt/pepper. Set dressing aside.
2
Season chicken with garlic powder, the remaining Italian seasoning, and some salt/pepper.
3
Heat oil skillet over medium heat and add the chicken. Cook 5-8 minutes on each side, or until fully cooked. Transfer chicken to a plate and set aside to cool.
4
Once chicken is cool enough to handle, chop it into bite-sized pieces. Set aside.
5
Add all remaining ingredients to a large bowl, add the chicken and dressing, toss, and serve.
3. 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.