2600 calorie paleo meal plan
In just a few clicks, generate your own 2600 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 (2575cal, 219g protein, 102g net carbs, 129g fat, 34g fiber per day) cannot be customized.
Day 1
2575cal, 215g protein, 84g net carbs, 140g fat, 28g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1/4 cup (183cal, 2p, 1c, 18f)
2 serving(s) (609cal, 80p, 7c, 28f)
1/2 apple(s) (158cal, 4p, 12c, 9f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1/2 serving(s) (176cal, 3p, 24c, 6f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 peach(es) (66cal, 1p, 12c, 0f)
12 oz (770cal, 77p, 1c, 51f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 2
2525cal, 289g protein, 79g net carbs, 100g fat, 42g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1/4 cup (183cal, 2p, 1c, 18f)
13 1/3 oz (471cal, 84p, 2c, 14f)
2 1/3 serving(s) (372cal, 17p, 11c, 20f)
1/2 serving(s) (176cal, 3p, 24c, 6f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 peach(es) (66cal, 1p, 12c, 0f)
22 oz (814cal, 140p, 4c, 26f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 3
2625cal, 232g protein, 117g net carbs, 119g fat, 41g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1/4 cup (183cal, 2p, 1c, 18f)
1 serving(s) (500cal, 43p, 8c, 28f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 banana(s) (233cal, 3p, 48c, 1f)
22 oz (814cal, 140p, 4c, 26f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 4
2600cal, 167g protein, 125g net carbs, 141g fat, 39g fiber
9 oz (603cal, 53p, 2c, 42f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
10 1/2 oz (813cal, 63p, 29c, 46f)
3 serving(s) (95cal, 4p, 12c, 1f)
Day 5
2600cal, 222g protein, 114g net carbs, 127g fat, 28g fiber
2 1/2 chop(s) (598cal, 98p, 1c, 22f)
1 serving(s) (72cal, 1p, 4c, 5f)
1 1/4 serving(s) (263cal, 3p, 31c, 12f)
8 oz (558cal, 52p, 9c, 35f)
3 1/2 serving(s) (348cal, 13p, 8c, 25f)
Day 6
2600cal, 214g protein, 85g net carbs, 142g fat, 30g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
4 square(s) (239cal, 3p, 14c, 17f)
2 1/2 chop(s) (598cal, 98p, 1c, 22f)
1 serving(s) (72cal, 1p, 4c, 5f)
1 1/4 serving(s) (263cal, 3p, 31c, 12f)
8 oz (558cal, 52p, 9c, 35f)
3 1/2 serving(s) (348cal, 13p, 8c, 25f)
Day 7
2550cal, 194g protein, 107g net carbs, 134g fat, 34g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
4 square(s) (239cal, 3p, 14c, 17f)
1 serving(s) (561cal, 48p, 9c, 36f)
1 3/4 serving(s) (403cal, 8p, 16c, 27f)
13 1/3 oz (729cal, 87p, 47c, 21f)
1 serving(s) (100cal, 4p, 2c, 7f)
Grocery List (53 items)
Fruits and Fruit Juices
Banana
7 medium (7" to 7-7/8" long) (826g)
Apples
1 1/2 medium (3" dia) (273g)
Peach
9 medium (2-2/3" dia) (1350g)
Lime juice
2 tsp (10mL)
Avocados
1 1/2 avocado(s) (276g)
Orange
1 3/4 orange (270g)
Lemon juice
2 1/2 tsp (13mL)
Lemon
1 large (82g)
Frozen strawberries
2/3 cup, unthawed (98g)
Nut and Seed Products
Coconut flakes
1 tbsp (5g)
Almond butter
4 tbsp (64g)
Mixed nuts
2 tbsp (17g)
Pecans
3/4 cup, halves (74g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Walnuts
3/4 cup, shelled (75g)
Dairy and Egg Products
Eggs
4 large (200g)
Egg whites
2 cup (486g)
Vegetables and Vegetable Products
Garlic
12 clove(s) (36g)
Fresh spinach
40 cup(s) (1200g)
Collard greens
29 1/4 oz (831g)
Tomatoes
2 small whole (2-2/5" dia) (182g)
Onion
1/3 medium (2-1/2" dia) (38g)
Brussels sprouts
5 sprouts (95g)
Frozen green beans
3 1/3 cup (403g)
Sweet potatoes
1 2/3 sweetpotato, 5" long (350g)
Kale leaves
7/8 bunch (149g)
Bell pepper
1 medium (119g)
Fresh ginger
1 tbsp (6g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
2/3 oz (23g)
Thyme, dried
2 g (2g)
Lemon pepper
2 3/4 tbsp (19g)
Rosemary, dried
1/8 oz (4g)
Brown deli mustard
1 1/2 tbsp (23g)
Curry powder
1 1/4 tsp (3g)
Dijon mustard
2 3/4 tbsp (42g)
Fats and Oils
Olive oil
1/3 lbs (150mL)
Salad dressing
3 tbsp (45mL)
Oil
1/4 lbs (105mL)
Marinade sauce
6 3/4 tbsp (101mL)
Poultry Products
Chicken thighs, with bone and skin, raw
1 3/4 lbs (794g)
Boneless skinless chicken breast, raw
5 1/2 lbs (2494g)
Other
Frozen mixed berries
1 1/2 cup (204g)
Pork rinds
1/4 lbs (128g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
Beverages
Protein powder, vanilla
4 scoop (1/3 cup ea) (124g)
Water
3 cup(s) (697mL)
Almond milk, unsweetened
1 cup(s) (240mL)
Finfish and Shellfish Products
Salmon
1 1/4 lbs (553g)
Sweets
Honey
2 3/4 oz (78g)
Chocolate, dark, 70-85%
8 square(s) (80g)
Pork Products
Pork chop, bone-in
5 chop (890g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
snack prep - 2 days
1. Apple, banana, almond butter bowl
175 cals, 3p, 24c, 6f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 medium (3" dia) (91g)
1/2 tbsp (3g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put banana and apple chunks in a bowl. Mix together.
2
Top with coconut flakes and drizzle with almond butter.
3. 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.
dinner prep - 1 days
1. Baked chicken thighs
770 cals, 77p, 1c, 51f (per meal)
Recipe has been scaled from original by 0.25x. 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Basic chicken & spinach salad
610 cals, 80p, 7c, 28f (per meal)
3 tbsp (45mL)
2 tsp (10mL)
3/4 lbs (340g)
4 cup(s) (120g)
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.
3. Apple & almond butter
160 cals, 4p, 12c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread almond butter evenly over each slice.
breakfast prep - 3 days
1. Overnight mixed berry protein oats w/ water
255 cals, 29p, 22c, 2f (per meal)
1 1/2 cup (204g)
1 cup(s) (81g)
3 scoop (1/3 cup ea) (93g)
2 1/4 cup(s) (539mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
lunch prep - 1 days
1. Marinaded chicken breast
470 cals, 84p, 2c, 14f (per meal)
Recipe has been scaled from original by 0.83x. 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. Garlic collard greens
370 cals, 17p, 11c, 20f (per meal)
18 2/3 oz (529g)
3 1/2 tsp (17mL)
3 1/2 clove(s) (10g)
1/4 tsp (2g)
Recipe has been scaled from original by 1.17x. 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. Lemon pepper chicken breast
815 cals, 140p, 4c, 26f (per meal)
2 3/4 tbsp (19g)
4 tsp (21mL)
2 3/4 lbs (1232g)
Recipe has been scaled from original by 2.75x. 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. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
2 tsp (10mL)
2 tsp (10mL)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
6 oz (170g)
5 sprouts (95g)
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
snack prep - 2 days
dinner prep - 1 days
1. Orange & rosemary salmon
815 cals, 63p, 29c, 46f (per meal)
1 3/4 fillet/s (6 oz each) (298g)
1 tsp (1g)
1 3/4 orange (270g)
2 1/2 tsp (13mL)
1/2 tbsp (7mL)
1/2 tsp (3g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Green beans
95 cals, 4p, 12c, 1f (per meal)
2 cup (242g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Slow-baked salmon with lemon and thyme
605 cals, 53p, 2c, 42f (per meal)
1/2 lbs (255g)
1/2 tbsp (8mL)
3 dash, leaves (0g)
3/8 large (32g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Garlic collard greens
210 cals, 10p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.67x. 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.
breakfast prep - 2 days
1. Scrambled egg whites
245 cals, 26p, 2c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
snack prep - 3 days
1. Pork rinds
225 cals, 26p, 0c, 14f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
560 cals, 52p, 9c, 35f (per meal)
1 1/2 tbsp (23g)
1 tbsp (21g)
1 tsp, ground (1g)
2 dash (2g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. 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. Simple sauteed spinach
350 cals, 13p, 8c, 25f (per meal)
3 1/2 clove (11g)
1 tsp, ground (2g)
1 tsp (5g)
1/4 cup (53mL)
28 cup(s) (840g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Curried pork chops
600 cals, 98p, 1c, 22f (per meal)
5 chop (890g)
1 1/4 tsp (3g)
2 1/2 tsp (13mL)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. 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. Roasted rosemary sweet potatoes
265 cals, 3p, 31c, 12f (per meal)
1 2/3 sweetpotato, 5" long (350g)
2 1/2 tsp (3g)
5 tsp (25mL)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 0.83x. 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.
3. Olive oil drizzled green beans
70 cals, 1p, 4c, 5f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (161g)
2 tsp (10mL)
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
breakfast prep - 2 days
1. Dairy-free strawberry protein smoothie
230 cals, 18p, 7c, 13f (per meal)
1/3 cup, unthawed (49g)
1/2 cup(s) (120mL)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (16g)
1/3 cup(s) (79mL)
1
Put all ingredients into a blender and combine. Add water if needed to make the smoothie less thick.
lunch prep - 1 days
1. Pepper steak stir fry
560 cals, 48p, 9c, 36f (per meal)
1/2 lbs (227g)
1 medium (119g)
1 tbsp (6g)
2 clove(s) (6g)
2 dash, ground (1g)
1/2 tbsp (8mL)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
2
Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
3
Put steak into skillet and cook until brown, about 2-3 minutes.
4
Add vegetables back into the pan and cook for another minute or so.
5
Serve.
2. Simple kale & avocado salad
405 cals, 8p, 17c, 27f (per meal)
7/8 bunch (149g)
7/8 small (51g)
7/8 avocado(s) (176g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Honey mustard chicken
730 cals, 87p, 47c, 21f (per meal)
2 2/3 tbsp (42g)
2 2/3 tbsp (57g)
2 tsp (10mL)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.33x. 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.