2800 calorie intermittent fasting paleo meal plan w/ PDF

dinner prep - 2 days

1. Baked chicken with tomatoes & olives

1050 cals, 140p, 14c, 43f (per meal)

Scale to: , 42 oz

Tomatoes

42 cherry tomatoes (714g)

2 1/3 tbsp (35mL)

1 3/4 tsp (11g)

42 large (185g)

1 3/4 tsp (1g)

2 1/3 tbsp (19g)

Boneless skinless chicken breast, raw

2 1/2 lbs (1191g)

Fresh basil, shredded

42 leaves (21g)

Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.

Heat the oven to 425 F (220 C)

Put chicken breast in a small baking dish.

Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.

On top of the chicken put the tomato, basil, and olives.

Put the baking dish in the oven and cook for about 25 minutes.

Check the chicken is cooked through. If not then add a few minutes of cook time.

2. Roasted rosemary sweet potatoes

315 cals, 4p, 37c, 14f (per meal)

Scale to:

Sweet potatoes, cut into 1" cubes

2 sweetpotato, 5" long (420g)

1 tbsp (3g)

2 tbsp (30mL)

1 tsp (6g)

1 tsp, ground (2g)

Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.

Combine all ingredients in a medium mixing bowl and toss to coat.

Spread sweet potatoes evenly over the baking sheet.

Cook in the oven for about 30 minutes until golden.

Remove from oven and serve.

lunch prep - 1 days

1. Turkey taco lettuce cups

835 cals, 94p, 23c, 37f (per meal)

For 1 Meal

1/2 cup (144g)

1/2 tsp (3mL)

1 packet (35g)

8 leaf inner (48g)

2/3 cup(s) (158mL)

1 lbs (454g)

Heat oil in a skillet over medium heat. Add turkey, break apart, and cook until browned. Stir in water and taco seasoning and let simmer for a few more minutes until bubbling. Turn off heat and let cool slightly.

Place an even amount of taco meat in the center of each lettuce leaf, top with salsa, and serve.

Meal prep note: store any leftover meat in an airtight container in the refrigerator. When ready to eat, reheat meat and assemble tacos.

2. Pistachios

565 cals, 20p, 17c, 42f (per meal)

For 1 Meal

Pistachios, dry roasted, without shells or salt added

3/4 cup (92g)

lunch prep - 1 days

1. Basic chicken breast

1270 cals, 202p, 0c, 52f (per meal)

For 1 Meal

Oil

2 tbsp (30mL)

Boneless skinless chicken breast, raw

2 lbs (896g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

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.

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).

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.

ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

2. Sugar snap peas

125 cals, 8p, 12c, 1f (per meal)

For 1 Meal

Frozen sugar snap peas

2 cup (288g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

dinner prep - 2 days

1. Lemon pepper chicken breast

890 cals, 152p, 4c, 28f (per meal)

Scale to: , 48 oz

Lemon pepper

3 tbsp (21g)

Olive oil

1 1/2 tbsp (23mL)

Boneless skinless chicken breast, raw

3 lbs (1344g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

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.

2. Sweet potato wedges

520 cals, 7p, 72c, 17f (per meal)

Scale to:

Oil

3 tbsp (45mL)

Sweet potatoes, cut into wedges

4 sweetpotato, 5" long (840g)

Salt

2 tsp (12g)

Black pepper

1 tsp, ground (2g)

Preheat oven to 400 F (200 C) and grease a baking sheet.

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).

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. Basic chicken & spinach salad

835 cals, 110p, 10c, 38f (per meal)

Scale to:

Salad dressing

1/2 cup (124mL)

Oil

2 tbsp (28mL)

Boneless skinless chicken breast, raw, chopped, cooked

2 lbs (936g)

Fresh spinach

11 cup(s) (330g)

Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.

Season chicken breasts with some salt and pepper.

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.

Arrange spinach and top with chicken.

Drizzle dressing over top when serving.

2. Sunflower seeds

270 cals, 13p, 4c, 21f (per meal)

Scale to:

Sunflower kernels

3 oz (85g)

3. Dark chocolate

300 cals, 4p, 18c, 21f (per meal)

Scale to: , 10 square(s)

Chocolate, dark, 70-85%

10 square(s) (100g)

dinner prep - 2 days

1. Thai chicken larb

800 cals, 86p, 14c, 42f (per meal)

Scale to:

Fresh green beans, ends trimmed off

3 cup 1/2" pieces (300g)

2 lbs (907g)

2 tsp (10mL)

1 small (70g)

2 clove (6g)

2 inch (2.5cm) cube (10g)

Serrano pepper, chopped

2 pepper(s) (12g)

Lime juice

2 tbsp (30mL)

Soy sauce

4 tbsp (60mL)

Ground coriander

4 dash (1g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Heat oil in a large skillet over medium heat. Add garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.

Mix in ground chicken and a pinch of salt. Cook until chicken is browned and almost fully cooked.

Add in green beans and stir. Cook for about 5 more minutes until green beans have softened a little.

Add in soy sauce and lime juice and stir. Serve.

2. Simple kale & avocado salad

615 cals, 13p, 25c, 41f (per meal)

Scale to:

Kale leaves, chopped

2 2/3 bunch (454g)

Lemon, juiced

2 2/3 small (155g)

Avocados, chopped

2 2/3 avocado(s) (536g)

Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.

Add all ingredients into a bowl.

Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.

Season with salt and pepper if desired. Serve.

lunch prep - 2 days

1. Salmon with avocado sauce

955 cals, 72p, 3c, 71f (per meal)

Scale to: , 24 oz

Fresh basil

4 tbsp leaves, whole (6g)

1 tbsp (15mL)

1 1/2 lbs (680g)

1 tbsp (15mL)

1/2 avocado(s) (101g)

Coconut milk, canned

1/4 can (113mL)

Garlic

1 clove(s) (3g)

Heat oil in a skillet over medium heat. Add salmon and cook for about 6-8 skin-side down or until salmon is fully cooked.

Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.

Plate salmon and pour sauce on top. Serve.

2. Olive oil drizzled sugar snap peas

205 cals, 7p, 10c, 12f (per meal)

Scale to:

Black pepper

1/3 tsp (0g)

Salt

1/3 tsp (1g)

Frozen sugar snap peas

3 1/3 cup (480g)

Olive oil

5 tsp (25mL)

Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.

Prepare sugar snap peas according to instructions on package.

Drizzle with olive oil and season with salt and pepper.

dinner prep - 1 days

1. Roasted pepper stuffed chicken

1145 cals, 102p, 7c, 78f (per meal)

For 1 Meal

Oil

2 tsp (10mL)

Paprika

1/4 tbsp (2g)

Boneless chicken thighs, with skin

1 lbs (454g)

Roasted red peppers, cut into thick strips

1 1/3 pepper(s) (93g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.

Season chicken with paprika and salt/pepper (to taste).

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. Garlic collard greens

240 cals, 11p, 7c, 13f (per meal)

For 1 Meal

3/4 lbs (340g)

3/4 tbsp (11mL)

2 1/4 clove(s) (7g)

1 1/2 dash (1g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Rinse the collards, pat them dry, remove their stems, and chop up the leaves.

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.

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).

Season with salt and serve.

lunch prep - 1 days