2700 calorie paleo meal plan
In just a few clicks, generate your own 2700 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 (2675cal, 200g protein, 86g net carbs, 154g fat, 37g fiber per day) cannot be customized.
Day 1
2625cal, 186g protein, 87g net carbs, 155g fat, 35g fiber
2 serving(s) (531cal, 29p, 7c, 39f)
1 1/2 chop(s) (642cal, 62p, 4c, 41f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
10 2/3 oz (744cal, 69p, 12c, 46f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
Day 2
2650cal, 182g protein, 101g net carbs, 147g fat, 52g fiber
2 serving(s) (531cal, 29p, 7c, 39f)
4 link (508cal, 56p, 8c, 28f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/3 serving(s) (490cal, 58p, 2c, 28f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
Day 3
2700cal, 188g protein, 71g net carbs, 168g fat, 39g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/4 serving(s) (687cal, 51p, 17c, 41f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
3 stuffed pepper(s) (640cal, 75p, 21c, 26f)
2 serving(s) (172cal, 2p, 6c, 15f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 4
2700cal, 188g protein, 71g net carbs, 168g fat, 39g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/4 serving(s) (687cal, 51p, 17c, 41f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
3 stuffed pepper(s) (640cal, 75p, 21c, 26f)
2 serving(s) (172cal, 2p, 6c, 15f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 5
2700cal, 234g protein, 85g net carbs, 145g fat, 31g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 oz (385cal, 38p, 0c, 26f)
2 cup(s) (326cal, 22p, 7c, 23f)
1 1/3 serving(s) (184cal, 2p, 16c, 10f)
18 oz (666cal, 114p, 3c, 21f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 6
2675cal, 197g protein, 98g net carbs, 152g fat, 31g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 serving(s) (200cal, 7p, 4c, 16f)
6 oz (385cal, 38p, 0c, 26f)
2 cup(s) (326cal, 22p, 7c, 23f)
1 1/3 serving(s) (184cal, 2p, 16c, 10f)
1 1/2 serving(s) (703cal, 48p, 16c, 47f)
2 cup(s) (81cal, 18p, 0c, 1f)
3 kiwi (140cal, 2p, 24c, 1f)
Day 7
2675cal, 226g protein, 88g net carbs, 142g fat, 35g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 serving(s) (200cal, 7p, 4c, 16f)
2 serving(s) (902cal, 91p, 13c, 49f)
1 1/2 serving(s) (703cal, 48p, 16c, 47f)
2 cup(s) (81cal, 18p, 0c, 1f)
3 kiwi (140cal, 2p, 24c, 1f)
Grocery List (52 items)
Fruits and Fruit Juices
Kiwi
20 fruit (1380g)
Avocados
5 1/3 avocado(s) (1071g)
Lime juice
1 3/4 fl oz (55mL)
Apples
3 1/4 medium (3" dia) (592g)
Lemon juice
1/2 tbsp (8mL)
Dairy and Egg Products
Eggs
30 medium (1328g)
Ghee
2 2/3 tbsp (36g)
Vegetables and Vegetable Products
Frozen mixed veggies
1 3/4 cup (236g)
Tomatoes
4 3/4 medium whole (2-3/5" dia) (582g)
Garlic
6 clove(s) (18g)
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Onion
1/2 medium (2-1/2" dia) (63g)
Collard greens
1 1/4 lbs (567g)
Raw celery
5/6 bunch (432g)
Tomato puree
3/4 cup (188g)
Bell pepper
3 1/2 large (593g)
Carrots
1 lbs (453g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Broccoli
1 1/2 cup chopped (137g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Spices and Herbs
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1 1/2 g (1g)
Salt
2 tsp (11g)
Black pepper
1/8 oz (2g)
Ground coriander
3/4 tbsp (4g)
Ground cumin
1/3 oz (9g)
Garlic powder
3/4 tbsp (7g)
Taco seasoning mix
1 tbsp (9g)
Lemon pepper
1 tbsp (8g)
Rosemary, dried
1/2 tbsp (2g)
Sweets
Honey
2 tsp (14g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 1/2 lbs (643g)
Boneless skinless chicken thighs
2/3 lb (302g)
Boneless skinless chicken breast, raw
3 lbs (1269g)
Fats and Oils
Oil
4 oz (120mL)
Olive oil
3 1/3 oz (104mL)
Salad dressing
6 tbsp (90mL)
Pork Products
Pork loin chops, boneless, raw
1 1/2 chop (278g)
Bacon, raw
4 slice(s) (113g)
Bacon
2 slice(s) (20g)
Other
Mixed greens
10 cup (305g)
Frozen cauliflower
8 cup (907g)
Pork rinds
1/4 lbs (128g)
Chicken bone broth
4 cup(s) (mL)
Sausages and Luncheon Meats
Chicken sausage, cooked
4 link (336g)
Nut and Seed Products
Walnuts
13 1/4 tbsp, shelled (83g)
Almond butter
2 oz (57g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Soups, Sauces, and Gravies
Salsa verde
14 tbsp (224g)
Beef Products
Ground beef (93% lean)
1 1/2 lbs (680g)
Sirloin steak, raw
15 oz (425g)
Finfish and Shellfish Products
Canned tuna
5 packet (370g)
snack prep - 2 days
1. 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.
2. Kiwi
185 cals, 3p, 32c, 2f (per meal)
8 fruit (552g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
745 cals, 69p, 12c, 46f (per meal)
1 tbsp (15g)
2 tsp (14g)
1/4 tbsp, ground (1g)
1 1/3 dash (1g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.33x. 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. Mixed vegetables
170 cals, 8p, 22c, 1f (per meal)
1 3/4 cup (236g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Coriander and cumin rubbed pork chops
645 cals, 62p, 4c, 41f (per meal)
1 1/2 dash (0g)
1 1/2 chop (278g)
1 1/2 tbsp (23mL)
3/4 tbsp (4g)
3/4 tbsp (5g)
3 dash (2g)
2 1/4 clove(s) (7g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Roasted tomatoes
210 cals, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. 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.
breakfast prep - 2 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
2 2/3 cup (80g)
1 1/3 avocado(s) (268g)
8 large (400g)
1/2 tbsp (4g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
lunch prep - 1 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
4 link (336g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
3. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
dinner prep - 1 days
1. Thyme & lime chicken thighs
490 cals, 58p, 2c, 28f (per meal)
2 tsp (10mL)
4 tsp (20mL)
1/3 tsp, leaves (0g)
2/3 lb (302g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Garlic collard greens
400 cals, 18p, 12c, 21f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. 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. Avocado, apple, chicken salad
685 cals, 51p, 17c, 41f (per meal)
1 1/4 avocado(s) (251g)
1 1/4 medium (3" dia) (228g)
5 tbsp chopped (32g)
2 1/2 tbsp (38mL)
5 dash (2g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
2 1/2 tsp (13mL)
15 oz (425g)
Recipe has been scaled from original by 1.25x. 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.
dinner prep - 2 days
1. Paleo taco stuffed peppers
640 cals, 75p, 21c, 26f (per meal)
3/4 cup (192g)
1 1/2 lbs (680g)
3/4 cup (188g)
1 tbsp (9g)
6 small (444g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut tops off of peppers and discard the seeds. Set aside.
3
In a large skillet, brown the ground beef with some salt and pepper, 8-10 minutes.
4
Add in tomato puree, taco seasoning, and about half the salsa verde. Simmer for 2-4 minutes and turn off heat.
5
Scoop taco mixture into the peppers. Bake for 20 minutes until peppers are tender.
6
Top with remaining salsa verde and serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (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.
3. 'Buttery' cauliflower rice
170 cals, 2p, 6c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower according to package instructions.
2
Stir in ghee and season with salt and pepper to taste. 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.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
6 fruit (414g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
breakfast prep - 3 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
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.
2. 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.
3. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
665 cals, 114p, 3c, 21f (per meal)
1 tbsp (8g)
1/2 tbsp (8mL)
18 oz (504g)
Recipe has been scaled from original by 1.13x. 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. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. 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.
lunch prep - 2 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (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. Carrot fries
185 cals, 2p, 16c, 10f (per meal)
Recipe has been scaled from original by 0.67x. 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.
3. Bacon cauliflower rice
325 cals, 22p, 7c, 23f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
dinner prep - 2 days
1. Steak and beet salad
705 cals, 48p, 16c, 47f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
6 tbsp (90mL)
1 1/2 cup chopped (137g)
4 1/2 cup (135g)
15 oz (425g)
Recipe has been scaled from original by 3x. 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. Kiwi
140 cals, 2p, 24c, 1f (per meal)
6 fruit (414g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. 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.
snack prep - 2 days
1. Tuna cucumber bites
290 cals, 42p, 7c, 10f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
2. 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 - 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.