2600 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2600 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 (2575cal, 232g protein, 124g net carbs, 111g fat, 39g fiber per day) cannot be customized.
Day 1
2575cal, 299g protein, 113g net carbs, 89g fat, 31g fiber
21 1/3 oz (847cal, 134p, 0c, 34f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 serving(s) (366cal, 7p, 72c, 0f)
24 oz (888cal, 152p, 4c, 28f)
3 serving(s) (415cal, 5p, 35c, 22f)
Day 2
2575cal, 166g protein, 143g net carbs, 126g fat, 50g fiber
3 1/2 wrap(s) (819cal, 75p, 20c, 41f)
4 banana(s) (466cal, 5p, 96c, 2f)
1 2/3 serving(s) (917cal, 68p, 22c, 55f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 3
2575cal, 221g protein, 175g net carbs, 89g fat, 46g fiber
3 1/2 wrap(s) (819cal, 75p, 20c, 41f)
4 banana(s) (466cal, 5p, 96c, 2f)
21 1/3 oz (754cal, 134p, 4c, 22f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 4
2575cal, 216g protein, 156g net carbs, 104g fat, 37g fiber
20 oz tilapia (974cal, 121p, 28c, 38f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
14 oz (657cal, 78p, 0c, 38f)
2 3/4 serving(s) (485cal, 7p, 73c, 13f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
Day 5
2575cal, 235g protein, 127g net carbs, 105g fat, 44g fiber
20 oz tilapia (974cal, 121p, 28c, 38f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
2 2/3 serving(s) (887cal, 105p, 52c, 22f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
Day 6
2575cal, 256g protein, 79g net carbs, 122g fat, 36g fiber
3 1/4 serving(s) (989cal, 130p, 12c, 45f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
2 2/3 serving(s) (887cal, 105p, 52c, 22f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
Day 7
2600cal, 234g protein, 74g net carbs, 139g fat, 28g fiber
3 1/4 serving(s) (989cal, 130p, 12c, 45f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
2 2/3 serving(s) (763cal, 78p, 53c, 20f)
3/4 cup(s) (524cal, 11p, 5c, 49f)
Grocery List (36 items)
Vegetables and Vegetable Products
Carrots
13 medium (798g)
Tomatoes
10 medium whole (2-3/5" dia) (1234g)
Sweet potatoes
11 sweetpotato, 5" long (2306g)
Raw celery
1/4 cup chopped (21g)
Romaine lettuce
7 leaf outer (196g)
Onion
2 3/4 medium (2-1/2" dia) (302g)
Frozen mixed veggies
1 1/2 cup (203g)
Garlic
4 clove(s) (12g)
Shallots
2 shallot (227g)
Frozen broccoli
2 package (568g)
Fresh spinach
13 cup(s) (390g)
Fats and Oils
Olive oil
1/3 lbs (170mL)
Oil
1/4 lbs (135mL)
Marinade sauce
2/3 cup (161mL)
Salad dressing
9 3/4 tbsp (146mL)
Spices and Herbs
Rosemary, dried
1/4 oz (7g)
Salt
1 1/2 tbsp (28g)
Lemon pepper
1 1/2 tbsp (10g)
Garlic powder
1/2 tbsp (5g)
Black pepper
4 tsp, ground (9g)
Dijon mustard
1/4 cup (53g)
Paprika
1 3/4 tsp (4g)
Capers
2 tbsp, drained (17g)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3555g)
Ground turkey, raw
14 oz (397g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
1/4 lbs (99g)
Walnuts
3/4 cup, shelled (75g)
Fruits and Fruit Juices
Avocados
4 1/4 avocado(s) (854g)
Apples
5/6 medium (3" dia) (152g)
Lime juice
2 fl oz (58mL)
Banana
8 medium (7" to 7-7/8" long) (944g)
Sausages and Luncheon Meats
Ham cold cuts
1 3/4 lbs (794g)
Soups, Sauces, and Gravies
Vegetable broth
1/2 cup(s) (mL)
Finfish and Shellfish Products
Tilapia, raw
2 1/2 lbs (1134g)
Pork Products
Pork tenderloin, raw
2 lbs (907g)
dinner 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. Carrot fries
415 cals, 5p, 35c, 22f (per meal)
18 oz (510g)
1 1/2 tbsp (23mL)
1/2 tbsp (2g)
3 dash (2g)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Basic chicken breast
845 cals, 134p, 0c, 34f (per meal)
Recipe has been scaled from original by 1.33x. 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. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Avocado, apple, chicken salad
915 cals, 68p, 22c, 55f (per meal)
5/6 avocado(s) (168g)
5/6 medium (3" dia) (152g)
1/4 cup chopped (21g)
5 tsp (25mL)
1/2 tsp (1g)
1/4 tsp (1g)
1/4 tsp, ground (0g)
1/2 tbsp (8mL)
10 oz (284g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
lunch prep - 2 days
1. Ham club lettuce wrap
820 cals, 75p, 20c, 41f (per meal)
1 3/4 tbsp (26g)
3 1/2 leaf outer (98g)
14 oz (397g)
14 slices, thin (126g)
7/8 avocado(s) (176g)
7 slice(s), thin/small (105g)
Recipe has been scaled from original by 3.5x. 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. Marinaded chicken breast
755 cals, 134p, 4c, 22f (per meal)
Recipe has been scaled from original by 1.33x. 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. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. Roasted rosemary sweet potatoes
315 cals, 4p, 37c, 14f (per meal)
1 sweetpotato, 5" long (210g)
1/2 tbsp (2g)
1 tbsp (15mL)
4 dash (3g)
4 dash, ground (1g)
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 a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
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 - 1 days
1. Basic ground turkey
655 cals, 78p, 0c, 38f (per meal)
Recipe has been scaled from original by 0.88x. 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. Mixed vegetables
145 cals, 7p, 19c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Sweet potato fries
485 cals, 7p, 73c, 13f (per meal)
14 2/3 oz (416g)
1 tbsp (14mL)
1/2 tsp (1g)
1/2 tsp (1g)
1/2 tsp (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
lunch prep - 2 days
1. Tilapia with tomato caper sauce
975 cals, 121p, 28c, 38f (per meal)
4 tbsp (60mL)
1/2 cup(s) (mL)
4 clove(s) (12g)
2 shallot (227g)
2 tbsp, drained (17g)
4 large whole (3" dia) (728g)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Sauce: Add half of the oil (reserving the rest for later), garlic and shallot to a skillet over medium heat. Sautee for about 5 minutes. Stir in tomatoes and cook for another 3-5 minutes. Add in broth and simmer for about 5 minutes until it has reduced. Add capers, cook for 1 more minute and turn off heat.
2
Fish: Line a baking sheet with foil and preheat your oven's broiler. Prep the fish by rubbing all sides with the remaining oil, and a pinch of salt/pepper. Place the fish on the baking sheet and bake in the broiler on the lowest rack for 6-8 minutes. Check fish every few minutes to make sure it doesn't overcook or get scorched. Tilapia will be done when flesh is opaque and flakes with a fork.
3
When both elements are done, pour the tomato caper sauce on top of the tilapia and serve.
2. Roasted rosemary sweet potatoes
315 cals, 4p, 37c, 14f (per meal)
2 sweetpotato, 5" long (420g)
1 tbsp (3g)
2 tbsp (30mL)
1 tsp (6g)
1 tsp, ground (2g)
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
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. Pork-broccoli-sweet potato bowl
885 cals, 105p, 52c, 22f (per meal)
1/4 tbsp (2g)
2 2/3 sweetpotato, 5" long (560g)
1 1/3 package (379g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
2 lbs (907g)
1 3/4 tbsp (27mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take 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 olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Tomato and avocado salad
390 cals, 5p, 11c, 31f (per meal)
1/4 cup minced (50g)
1/4 cup (50mL)
1 2/3 avocado(s) (335g)
1 2/3 medium whole (2-3/5" dia) (205g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.67x. 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.
lunch prep - 2 days
1. Basic chicken & spinach salad
990 cals, 130p, 12c, 45f (per meal)
9 3/4 tbsp (146mL)
2 tbsp (33mL)
2 1/2 lbs (1106g)
13 cup(s) (390g)
Recipe has been scaled from original by 3.25x. 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. Chicken-broccoli-sweet potato bowl
765 cals, 78p, 53c, 20f (per meal)
2/3 package (189g)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (2g)
2/3 lbs (299g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
1 tbsp (13mL)
Recipe has been scaled from original by 0.67x. 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.
