2700 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2700 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 (2675cal, 223g protein, 120g net carbs, 126g fat, 45g fiber per day) cannot be customized.
Day 1
2775cal, 293g protein, 90g net carbs, 118g fat, 43g fiber
6 half pepper(s) (1367cal, 122p, 25c, 73f)
26 oz (962cal, 165p, 4c, 31f)
1 2/3 serving(s) (434cal, 6p, 60c, 14f)
Day 2
2675cal, 182g protein, 147g net carbs, 111g fat, 92g fiber
6 half pepper(s) (1367cal, 122p, 25c, 73f)
2 1/2 serving(s) (1037cal, 51p, 116c, 15f)
1/3 cup(s) (272cal, 8p, 6c, 23f)
Day 3
2650cal, 248g protein, 175g net carbs, 88g fat, 42g fiber
18 2/3 oz (740cal, 118p, 0c, 30f)
2 serving(s) (366cal, 7p, 72c, 0f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
4 serving(s) (1144cal, 116p, 79c, 30f)
3 1/2 cup(s) (212cal, 4p, 11c, 16f)
Day 4
2650cal, 248g protein, 175g net carbs, 88g fat, 42g fiber
18 2/3 oz (740cal, 118p, 0c, 30f)
2 serving(s) (366cal, 7p, 72c, 0f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
4 serving(s) (1144cal, 116p, 79c, 30f)
3 1/2 cup(s) (212cal, 4p, 11c, 16f)
Day 5
2675cal, 222g protein, 103g net carbs, 139g fat, 33g fiber
12 oz (858cal, 77p, 6c, 59f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 serving(s) (366cal, 7p, 72c, 0f)
3 serving(s) (1353cal, 137p, 19c, 73f)
Day 6
2675cal, 177g protein, 97g net carbs, 164g fat, 28g fiber
12 oz (858cal, 77p, 6c, 59f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 serving(s) (366cal, 7p, 72c, 0f)
15 oz (1005cal, 88p, 4c, 71f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
Day 7
2675cal, 189g protein, 50g net carbs, 175g fat, 38g fiber
2 1/3 serving(s) (1283cal, 95p, 31c, 77f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
15 oz (1005cal, 88p, 4c, 71f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
Grocery List (36 items)
Fats and Oils
Oil
5 oz (158mL)
Olive oil
3 oz (98mL)
Salad dressing
3/4 cup (180mL)
Vegetables and Vegetable Products
Sweet potatoes
14 1/2 sweetpotato, 5" long (3045g)
Bell pepper
6 large (984g)
Onion
2 medium (2-1/2" dia) (208g)
Tomato paste
5 tsp (27g)
Kale leaves
1 1/4 cup, chopped (50g)
Garlic
1 2/3 clove(s) (5g)
Frozen broccoli
2 package (568g)
Tomatoes
5 2/3 medium whole (2-3/5" dia) (695g)
Raw celery
1/4 cup chopped (29g)
Spices and Herbs
Salt
1 oz (26g)
Black pepper
1/3 oz (9g)
Lemon pepper
5 tsp (11g)
Ground cumin
1 1/2 tbsp (9g)
Paprika
1 tbsp (7g)
Thyme, dried
1 1/4 tsp, leaves (1g)
Garlic powder
1/2 tbsp (4g)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3576g)
Boneless chicken thighs, with skin
1 1/2 lbs (681g)
Finfish and Shellfish Products
Canned tuna
6 can (1032g)
Salmon
30 oz (851g)
Fruits and Fruit Juices
Avocados
6 1/2 avocado(s) (1289g)
Lime juice
3 fl oz (87mL)
Lemon juice
2 1/2 tsp (12mL)
Lemon
1 1/4 large (105g)
Apples
1 1/6 medium (3" dia) (212g)
Beverages
Water
2 1/2 cup(s) (593mL)
Legumes and Legume Products
Black beans
1 2/3 can(s) (732g)
Nut and Seed Products
Mixed nuts
5 tbsp (42g)
Roasted pumpkin seeds, unsalted
6 tbsp (44g)
Other
Frozen cauliflower
7 cup (794g)
Mixed greens
16 1/2 cup (495g)
Roasted red peppers
2 pepper(s) (140g)
Soups, Sauces, and Gravies
Salsa verde
3 tbsp (48g)
dinner prep - 1 days
1. Lemon pepper chicken breast
960 cals, 165p, 4c, 31f (per meal)
5 tsp (11g)
2 1/2 tsp (12mL)
26 oz (728g)
Recipe has been scaled from original by 1.63x. 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. Sweet potato wedges
435 cals, 6p, 60c, 14f (per meal)
1 1/4 tbsp (19mL)
1 2/3 sweetpotato, 5" long (350g)
1 tsp (5g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.42x. 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. Avocado tuna salad stuffed pepper
1365 cals, 122p, 25c, 73f (per meal)
6 can (1032g)
3 avocado(s) (603g)
2 tbsp (30mL)
1/4 tbsp (2g)
1/4 tbsp (1g)
6 large (984g)
1 1/2 small (105g)
Recipe has been scaled from original by 6x. 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. Black bean & sweet potato stew
1035 cals, 51p, 116c, 15f (per meal)
5 tsp (27g)
2 1/2 tsp (13mL)
1 1/4 cup, chopped (50g)
2 1/2 tsp (13mL)
1 1/4 tsp (3g)
1 2/3 clove(s) (5g)
5/6 small (58g)
5/6 sweetpotato, 5" long (175g)
2 1/2 cup(s) (593mL)
1 2/3 can(s) (732g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
dinner prep - 2 days
1. Chicken-broccoli-sweet potato bowl
1145 cals, 116p, 79c, 30f (per meal)
2 package (568g)
4 sweetpotato, 5" long (840g)
2 tsp (5g)
2 lbs (896g)
2 tsp (12g)
2 tsp, ground (5g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 2x. 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.
2. Cauliflower rice
210 cals, 4p, 11c, 16f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
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. 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.
3. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Paleo salsa verde chicken salad
1355 cals, 137p, 19c, 73f (per meal)
1 1/2 roma tomato (120g)
3 tbsp (48g)
1 tbsp (6g)
6 tbsp (44g)
6 slices (150g)
4 1/2 cup (135g)
1 tbsp (15mL)
18 oz (510g)
Recipe has been scaled from original by 3x. 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. Roasted pepper stuffed chicken
860 cals, 77p, 6c, 59f (per meal)
1 tbsp (15mL)
1 tsp (2g)
1 1/2 lbs (681g)
2 pepper(s) (140g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Slow-baked salmon with lemon and thyme
1005 cals, 88p, 4c, 71f (per meal)
30 oz (851g)
2 tbsp (28mL)
1 1/4 tsp, leaves (1g)
1 1/4 large (105g)
Recipe has been scaled from original by 1.25x. 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. 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.
lunch prep - 1 days
1. Avocado, apple, chicken salad
1285 cals, 95p, 31c, 77f (per meal)
1 1/6 avocado(s) (234g)
1 1/6 medium (3" dia) (212g)
1/4 cup chopped (29g)
2 1/3 tbsp (35mL)
1/2 tsp (2g)
1/4 tsp (2g)
1/4 tsp, ground (1g)
3/4 tbsp (12mL)
14 oz (397g)
Recipe has been scaled from original by 1.17x. 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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.