2800 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2800 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 (2725cal, 205g protein, 80g net carbs, 161g fat, 35g fiber per day) cannot be customized.
Day 1
2625cal, 192g protein, 17g net carbs, 189g fat, 22g fiber
20 oz (1167cal, 90p, 1c, 89f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
14 oz (898cal, 81p, 0c, 64f)
1 1/4 cup(s) (76cal, 1p, 4c, 6f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Day 2
2625cal, 192g protein, 17g net carbs, 189g fat, 22g fiber
20 oz (1167cal, 90p, 1c, 89f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
14 oz (898cal, 81p, 0c, 64f)
1 1/4 cup(s) (76cal, 1p, 4c, 6f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Day 3
2700cal, 237g protein, 103g net carbs, 129g fat, 47g fiber
3 2/3 serving(s) (1220cal, 145p, 72c, 30f)
2 cup(s) (110cal, 2p, 9c, 7f)
3 wrap(s) (1187cal, 86p, 9c, 80f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
Day 4
2825cal, 220g protein, 95g net carbs, 155g fat, 39g fiber
22 oz (819cal, 124p, 1c, 35f)
2 sweet potato (618cal, 6p, 72c, 28f)
3 wrap(s) (1187cal, 86p, 9c, 80f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
Day 5
2775cal, 181g protein, 99g net carbs, 169g fat, 35g fiber
2 serving(s) (1180cal, 83p, 11c, 87f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
12 oz (858cal, 77p, 6c, 59f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 6
2725cal, 196g protein, 118g net carbs, 146g fat, 42g fiber
2 serving(s) (1180cal, 83p, 11c, 87f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
18 oz (561cal, 92p, 6c, 18f)
2 sweet potato (618cal, 6p, 72c, 28f)
2 serving(s) (196cal, 8p, 14c, 6f)
Day 7
2800cal, 218g protein, 108g net carbs, 149g fat, 38g fiber
29 1/3 oz (1239cal, 105p, 1c, 90f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
18 oz (561cal, 92p, 6c, 18f)
2 sweet potato (618cal, 6p, 72c, 28f)
2 serving(s) (196cal, 8p, 14c, 6f)
Grocery List (36 items)
Finfish and Shellfish Products
Salmon
1 3/4 lbs (794g)
Tilapia, raw
1 1/2 lbs (616g)
Shrimp, raw
1 lbs (454g)
Cod, raw
2 1/4 lbs (1020g)
Fats and Oils
Oil
1/2 lbs (246mL)
Olive oil
3 oz (101mL)
Salad dressing
1/2 lbs (255mL)
Other
Frozen cauliflower
2 1/2 cup (284g)
Chicken, drumsticks, with skin
2 1/2 lbs (1134g)
Mixed greens
7 1/2 cup (225g)
Roasted red peppers
1 pepper(s) (70g)
Vegetables and Vegetable Products
Garlic
7 clove(s) (21g)
Fresh spinach
20 cup(s) (600g)
Collard greens
1 1/2 lbs (680g)
Tomatoes
5 medium whole (2-3/5" dia) (637g)
Romaine lettuce
3 2/3 head (2293g)
Sweet potatoes
9 1/3 sweetpotato, 5" long (1960g)
Frozen broccoli
1 package (260g)
Kale leaves
2 cup, chopped (80g)
Frozen sugar snap peas
2 1/3 cup (336g)
Zucchini
4 medium (784g)
Purple onions
1/2 medium (2-1/2" dia) (62g)
Cucumber
1/2 cucumber (8-1/4") (169g)
Carrots
3 medium (174g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
3/4 oz (21g)
Paprika
1 tsp (2g)
Cajun seasoning
1 oz (34g)
Soups, Sauces, and Gravies
Frank's red hot sauce
3/4 cup (173mL)
Pork Products
Bacon
12 slice(s) (120g)
Pork tenderloin, raw
1 1/2 lbs (624g)
Sausages and Luncheon Meats
Ham cold cuts
1 1/2 lbs (680g)
Pork sausage, raw
4 link, 4oz (452g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Poultry Products
Boneless chicken thighs, with skin
3/4 lbs (341g)
Chicken wings, with skin, raw
2 lbs (832g)
dinner prep - 2 days
1. Simple salmon
900 cals, 81p, 0c, 64f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
2 1/2 clove (8g)
5 dash, ground (1g)
5 dash (4g)
2 1/2 tbsp (38mL)
20 cup(s) (600g)
Recipe has been scaled from original by 2.5x. 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.
3. Cauliflower rice
75 cals, 1p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.25x. 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. Buffalo drumsticks
1165 cals, 90p, 1c, 89f (per meal)
6 2/3 tbsp (100mL)
1 1/4 tbsp (19mL)
5 dash (4g)
5 dash, ground (1g)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 1.25x. 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. Garlic collard greens
240 cals, 11p, 7c, 13f (per meal)
1 1/2 lbs (680g)
1 1/2 tbsp (23mL)
4 1/2 clove(s) (14g)
3 dash (2g)
Recipe has been scaled from original by 1.5x. 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. Paleo ham, bacon, avocado lettuce wrap
1185 cals, 86p, 9c, 80f (per meal)
3 leaf outer (84g)
6 slice(s) (60g)
3/4 lbs (340g)
1 1/2 avocado(s) (302g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. 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.
lunch prep - 1 days
1. Pork-broccoli-sweet potato bowl
1220 cals, 145p, 72c, 30f (per meal)
1/2 tsp (1g)
2 sweetpotato, 5" long (385g)
1 package (260g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
1 1/2 lbs (624g)
1 1/4 tbsp (18mL)
Recipe has been scaled from original by 0.92x. 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. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Pan fried tilapia
820 cals, 124p, 1c, 35f (per meal)
1 1/2 lbs (616g)
2 tbsp (28mL)
1 tsp, ground (2g)
1 tsp (6g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Sweet potato medallions
620 cals, 6p, 72c, 28f (per meal)
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
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. Roasted pepper stuffed chicken
860 cals, 77p, 6c, 59f (per meal)
1/2 tbsp (8mL)
4 dash (1g)
3/4 lbs (341g)
1 pepper(s) (70g)
Recipe has been scaled from original by 0.25x. 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
275 cals, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. 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. Olive oil drizzled sugar snap peas
285 cals, 10p, 14c, 17f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
2 1/3 cup (336g)
3 1/2 tsp (18mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Cajun shrimp and sausage skillet
1180 cals, 83p, 11c, 87f (per meal)
2 tbsp (30mL)
4 link, 4oz (452g)
4 medium (784g)
1 lbs (454g)
1 tbsp (7g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet over medium heat and add the oil.
2
Add the sliced zucchini and cajun seasoning. Mix well until well-coated and cook until zucchini is soft, about 5 minutes.
3
Add in the sausage and cook until starting to brown, but not fully cooked.
4
Add in the shrimp and cook for about 5 more minutes, until totally pink and the sausage is cooked through.
5
Add more cajun seasoning if desired. Serve.
2. Tossed salad
180 cals, 7p, 15c, 6f (per meal)
1/6 medium (2-1/2" dia) (21g)
1/6 cucumber (8-1/4") (56g)
3/4 hearts (375g)
3/4 small (5-1/2" long) (38g)
3/4 small whole (2-2/5" dia) (68g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Cajun cod
560 cals, 92p, 6c, 18f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (per meal)
3 tbsp (45mL)
2 medium whole (2-3/5" dia) (246g)
1 medium (61g)
2 hearts (1000g)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
3. Sweet potato medallions
620 cals, 6p, 72c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
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.
lunch prep - 1 days
1. Buffalo chicken wings
1240 cals, 105p, 2c, 90f (per meal)
5 tbsp (73mL)
2 lbs (832g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1 tbsp (14mL)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Tossed salad
180 cals, 7p, 15c, 6f (per meal)
1/6 medium (2-1/2" dia) (21g)
1/6 cucumber (8-1/4") (56g)
3/4 hearts (375g)
3/4 small (5-1/2" long) (38g)
3/4 small whole (2-2/5" dia) (68g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.