2500 calorie paleo meal plan
In just a few clicks, generate your own 2500 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 (2500cal, 191g protein, 88g net carbs, 139g fat, 33g fiber per day) cannot be customized.
Day 1
2525cal, 236g protein, 52g net carbs, 133g fat, 43g fiber
3 serving(s) (361cal, 20p, 2c, 28f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 1/2 chop(s) (837cal, 137p, 1c, 31f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 2
2475cal, 176g protein, 70g net carbs, 151g fat, 34g fiber
3 serving(s) (361cal, 20p, 2c, 28f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
12 oz (702cal, 60p, 0c, 51f)
2 serving(s) (151cal, 3p, 10c, 9f)
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (261cal, 3p, 36c, 9f)
Day 3
2525cal, 207g protein, 69g net carbs, 146g fat, 29g fiber
12 oz (702cal, 60p, 0c, 51f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (200cal, 7p, 4c, 16f)
3 egg(s) (208cal, 19p, 1c, 14f)
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (261cal, 3p, 36c, 9f)
Day 4
2475cal, 178g protein, 119g net carbs, 129g fat, 30g fiber
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (200cal, 7p, 4c, 16f)
3 egg(s) (208cal, 19p, 1c, 14f)
8 oz (437cal, 52p, 28c, 12f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 5
2550cal, 201g protein, 68g net carbs, 148g fat, 34g fiber
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 serving(s) (902cal, 91p, 13c, 49f)
Day 6
2475cal, 168g protein, 119g net carbs, 133g fat, 32g fiber
2/3 serving(s) (315cal, 11p, 46c, 8f)
2 egg(s) (142cal, 11p, 1c, 11f)
6 2/3 oz (313cal, 37p, 0c, 18f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
1 banana(s) (117cal, 1p, 24c, 0f)
Day 7
2475cal, 168g protein, 119g net carbs, 133g fat, 32g fiber
2/3 serving(s) (315cal, 11p, 46c, 8f)
2 egg(s) (142cal, 11p, 1c, 11f)
6 2/3 oz (313cal, 37p, 0c, 18f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
1 banana(s) (117cal, 1p, 24c, 0f)
Grocery List (51 items)
Vegetables and Vegetable Products
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1285g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Frozen mixed veggies
1 1/4 cup (169g)
Bell pepper
1 1/2 large (246g)
Onion
2/3 medium (2-1/2" dia) (71g)
Sweet potatoes
3 1/3 sweetpotato, 5" long (700g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Beets, precooked (canned or refrigerated)
2 1/3 lbs (1040g)
Carrots
1 1/2 medium (92g)
Dairy and Egg Products
Eggs
34 2/3 medium (1525g)
Fats and Oils
Oil
5 oz (151mL)
Olive oil
1 1/4 oz (40mL)
Salad dressing
1/2 cup (124mL)
Pork Products
Pork chop, bone-in
3 1/2 chop (623g)
Spices and Herbs
Curry powder
1 tsp (2g)
Salt
1 oz (26g)
Black pepper
1/4 oz (6g)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Cajun seasoning
1 tsp (2g)
Dijon mustard
5 tsp (25g)
Ground cumin
2 tsp (4g)
Garlic powder
1/4 tbsp (2g)
Vanilla extract
1/4 tbsp (3mL)
Cinnamon
1/3 tsp (1g)
Thyme, dried
1/4 tbsp, leaves (1g)
Other
Mixed greens
11 1/4 cup (338g)
Chicken, drumsticks, with skin
3 lbs (1361g)
Pork rinds
3/4 oz (21g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (258g)
Fruits and Fruit Juices
Avocados
3 3/4 avocado(s) (753g)
Lime juice
1 2/3 fl oz (52mL)
Lemon juice
1 tsp (5mL)
Green olives
24 large (106g)
Blackberries
3 cup (432g)
Clementines
6 fruit (444g)
Banana
4 1/3 medium (7" to 7-7/8" long) (508g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Almond butter
2 oz (57g)
Sunflower kernels
5 oz (142g)
Roasted pumpkin seeds, unsalted
3 oz (89g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/4 lbs (1919g)
Ground turkey, raw
13 1/3 oz (378g)
Soups, Sauces, and Gravies
Hot sauce
1 1/2 tbsp (23mL)
Frank's red hot sauce
4 tbsp (60mL)
Salsa verde
2 tbsp (32g)
Apple cider vinegar
1 1/2 tsp (0mL)
Sausages and Luncheon Meats
Ham cold cuts
6 slice (138g)
Sweets
Honey
5 tsp (34g)
Maple syrup
2 2/3 tbsp (40mL)
Baked Products
Baking powder
1 1/2 dash (1g)
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
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 - 1 days
1. Curried pork chops
835 cals, 137p, 1c, 31f (per meal)
3 1/2 chop (623g)
1 tsp (2g)
1 3/4 tsp (9mL)
1/2 tsp (3g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.88x. 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. Mixed vegetables
120 cals, 6p, 16c, 1f (per meal)
1 1/4 cup (169g)
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 - 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 mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. 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.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. 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. Sweet potato wedges
260 cals, 3p, 36c, 9f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
1 tsp (6g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
1 1/2 lbs (680g)
3/4 oz (21g)
1 tsp (2g)
1 1/2 tbsp (23mL)
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
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Egg wrap with ham
325 cals, 33p, 2c, 21f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Crack eggs and separate out whites and yolks in separate bowls.
2
Lightly mix the egg whites with a fork and pour them into a small, greased, non-stick skillet over low heat, making sure mixture lays evenly in the bottom in the shape of a circle.
3
While egg white is cooking, mix in the ham and salt/pepper to taste to the egg yolk bowl. Mix well.
4
Once egg white has firmed a bit, flip it over and finish cooking the other side.
5
Remove egg white wrap and pour in egg yolk mixture to the skillet. Cook until done.
6
While egg white wrap is still warm, use it as a tortilla and add in the egg-yolk mixture.
7
Wrap up and serve.
8
To store: you can make these in bulk by wrapping them up in plastic and storing in the fridge. Reheat gently in microwave when ready to eat.
2. Blackberries
70 cals, 2p, 6c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
snack prep - 2 days
1. 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.
2. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
3. Celery and almond butter
200 cals, 7p, 4c, 16f (per meal)
1
Clean celery and slice to desired lengths
2
Spread almond butter along center
lunch prep - 2 days
1. Buffalo drumsticks
700 cals, 54p, 1c, 53f (per meal)
4 tbsp (60mL)
3/4 tbsp (11mL)
3 dash (2g)
3 dash, ground (1g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Beets
170 cals, 6p, 28c, 1f (per meal)
14 beets (2" dia, sphere) (700g)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
dinner prep - 1 days
1. Honey mustard chicken
435 cals, 52p, 28c, 12f (per meal)
5 tsp (25g)
5 tsp (34g)
1 tsp (6mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.2x. 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 honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated.
5
Remove from skillet and serve.
2. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
snack prep - 3 days
dinner prep - 1 days
1. Paleo salsa verde chicken salad
900 cals, 91p, 13c, 49f (per meal)
1 roma tomato (80g)
2 tbsp (32g)
2 tsp (4g)
4 tbsp (30g)
4 slices (100g)
3 cup (90g)
2 tsp (10mL)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
When chicken is cool enough to handle, chop it into bite-sized pieces.
3
Add mixed greens to a bowl and arrange the chicken, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
lunch prep - 2 days
1. Basic ground turkey
315 cals, 37p, 0c, 18f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Tomato and avocado salad
350 cals, 5p, 10c, 28f (per meal)
3 tbsp minced (45g)
3 tbsp (45mL)
1 1/2 avocado(s) (302g)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 tbsp (11mL)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 2 days
1. Banana pancakes
315 cals, 11p, 46c, 8f (per meal)
2 large (8" to 8-7/8" long) (272g)
2 2/3 extra large (149g)
1/4 tbsp (3mL)
1/3 tsp (1g)
1 1/3 dash (1g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
In a medium-sized bowl, lightly mash the bananas using a fork.
2
Add in the eggs, baking powder, vanilla, and cinnamon and stir until fully combined.
3
Heat a skillet over medium-high heat, and add about 3 tablespoons of batter for each pancake.
4
Let cook a couple minutes until the bottom side has firmed, then flip and cook on the other side for about a minute.
5
Serve with maple syrup.
2. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs 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. Season with salt/pepper.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
675 cals, 79p, 17c, 30f (per meal)
1 1/2 lbs (672g)
1 1/2 tsp (0mL)
1/4 tbsp, leaves (1g)
3 tbsp (45mL)
1 1/2 medium (92g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. 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.
