2800 calorie paleo meal plan
In just a few clicks, generate your own 2800 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 (2725cal, 208g protein, 101g net carbs, 151g fat, 35g fiber per day) cannot be customized.
Day 1
2800cal, 199g protein, 103g net carbs, 161g fat, 35g fiber
1 serving(s) (514cal, 40p, 5c, 37f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
12 oz (599cal, 80p, 8c, 25f)
1 3/4 serving(s) (368cal, 4p, 43c, 16f)
Day 2
2775cal, 183g protein, 103g net carbs, 167g fat, 33g fiber
1 serving(s) (514cal, 40p, 5c, 37f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
10 2/3 oz (500cal, 59p, 0c, 29f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 3
2625cal, 184g protein, 71g net carbs, 163g fat, 34g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 serving(s) (116cal, 1p, 18c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 oz (770cal, 77p, 1c, 51f)
3 1/2 cup(s) (244cal, 9p, 7c, 16f)
Day 4
2625cal, 184g protein, 71g net carbs, 163g fat, 34g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 serving(s) (116cal, 1p, 18c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 oz (770cal, 77p, 1c, 51f)
3 1/2 cup(s) (244cal, 9p, 7c, 16f)
Day 5
2775cal, 276g protein, 98g net carbs, 125g fat, 39g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 grapefruit (119cal, 2p, 23c, 0f)
21 1/3 oz (847cal, 134p, 0c, 34f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1 smoothie(s) (388cal, 29p, 42c, 7f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
Day 6
2775cal, 229g protein, 122g net carbs, 140g fat, 31g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
21 1/3 oz (847cal, 134p, 0c, 34f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1 smoothie(s) (388cal, 29p, 42c, 7f)
6 oz (600cal, 42p, 3c, 46f)
2 serving(s) (420cal, 5p, 49c, 19f)
Day 7
2775cal, 197g protein, 139g net carbs, 142g fat, 37g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
16 oz (565cal, 101p, 3c, 17f)
4 cup(s) (242cal, 4p, 12c, 18f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 smoothie(s) (388cal, 29p, 42c, 7f)
6 oz (600cal, 42p, 3c, 46f)
2 serving(s) (420cal, 5p, 49c, 19f)
Grocery List (45 items)
Fruits and Fruit Juices
Grapefruit
4 large (approx 4-1/2" dia) (1328g)
Green olives
12 large (53g)
Lemon juice
2/3 fl oz (21mL)
Pears
2 medium (356g)
Avocados
1 1/2 avocado(s) (276g)
Grapes
4 cup (368g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Frozen strawberries
4 1/2 cup, unthawed (671g)
Lime juice
2 tsp (10mL)
Apples
2 medium (3" dia) (364g)
Nut and Seed Products
Sunflower kernels
1 1/3 oz (38g)
Almonds
1/2 lbs (215g)
Coconut milk, canned
1/6 can (86mL)
Vegetables and Vegetable Products
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (791g)
Sweet potatoes
5 sweetpotato, 5" long (1085g)
Frozen broccoli
12 1/2 cup (1138g)
Garlic
3/4 clove(s) (2g)
Kale leaves
12 cup, chopped (480g)
Bell pepper
3 large (492g)
Onion
1/2 small (35g)
Mushrooms
1 lbs (454g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Finfish and Shellfish Products
Canned tuna
3 1/4 can (566g)
Salmon
18 oz (510g)
Fats and Oils
Olive oil
6 oz (185mL)
Oil
6 oz (183mL)
Marinade sauce
1/2 cup (120mL)
Spices and Herbs
Salt
3/4 oz (22g)
Black pepper
1/4 oz (6g)
Chili powder
2 tsp (5g)
Fresh basil
10 1/2 g (11g)
Rosemary, dried
1/4 oz (8g)
Thyme, dried
2 dash, ground (0g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (1983g)
Ground turkey, raw
2/3 lbs (302g)
Chicken thighs, with bone and skin, raw
2 1/4 lbs (1020g)
Other
Rotisserie chicken, cooked
3/4 lbs (340g)
Ice cubes
3 cup (420g)
Frozen cauliflower
4 cup (454g)
Pork Products
Bacon
16 slice(s) (160g)
Dairy and Egg Products
Eggs
18 1/4 medium (804g)
Beverages
Water
1 3/4 cup (422mL)
Protein powder
3 scoop (1/3 cup ea) (93g)
snack prep - 2 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. 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.
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Roasted rosemary sweet potatoes
370 cals, 4p, 43c, 16f (per meal)
1 1/6 sweetpotato, 5" long (245g)
1 3/4 tsp (2g)
3 1/2 tsp (18mL)
1/2 tsp (4g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.58x. 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.
lunch prep - 2 days
1. Rotisserie chicken & tomato salad
515 cals, 40p, 5c, 37f (per meal)
2 tsp (10mL)
2 tbsp (30mL)
1/2 cucumber (8-1/4") (151g)
1 large whole (3" dia) (182g)
3/4 lbs (340g)
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
breakfast prep - 2 days
1. Bacon
405 cals, 28p, 1c, 32f (per meal)
8 slice(s) (80g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
dinner prep - 1 days
1. Basic ground turkey
500 cals, 60p, 0c, 29f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
3. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Salmon with avocado sauce
720 cals, 54p, 3c, 54f (per meal)
3 tbsp leaves, whole (5g)
3/4 tbsp (11mL)
18 oz (510g)
3/4 tbsp (11mL)
3/8 avocado(s) (75g)
1/6 can (85mL)
3/4 clove(s) (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
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.
2
Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.
3
Plate salmon and pour sauce on top. Serve.
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Baked chicken thighs
770 cals, 77p, 1c, 51f (per meal)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled broccoli
245 cals, 10p, 7c, 16f (per meal)
1/2 tsp (0g)
1/2 tsp (1g)
7 cup (637g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
3. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
330 cals, 24p, 10c, 20f (per meal)
1/4 cup (68mL)
1/2 tbsp (8mL)
3 dash (0g)
3/4 cup, chopped (135g)
3 extra large (168g)
1 1/2 cup, chopped (60g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
snack prep - 3 days
1. Strawberry banana protein smoothie
390 cals, 29p, 42c, 7f (per meal)
1 scoop (1/3 cup ea) (31g)
1 medium (7" to 7-7/8" long) (118g)
1 1/2 cup, unthawed (224g)
10 almond (12g)
2 tbsp (30mL)
1 cup (140g)
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Basic chicken breast
845 cals, 134p, 0c, 34f (per meal)
Recipe has been scaled from original by 2.67x. 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. Sauteed mushrooms
95 cals, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
dinner prep - 2 days
1. Paleo chicken thighs and mushrooms
600 cals, 42p, 3c, 46f (per meal)
1/2 lbs (227g)
2 dash (0g)
2 thigh (6 oz ea) (340g)
3 tbsp (45mL)
2 dash (1g)
1/2 cup(s) (119mL)
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Roasted rosemary sweet potatoes
420 cals, 5p, 49c, 19f (per meal)
2 2/3 sweetpotato, 5" long (560g)
4 tsp (4g)
2 2/3 tbsp (40mL)
1/2 tbsp (8g)
1/2 tbsp, ground (3g)
Recipe has been scaled from original by 1.33x. 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.
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
3. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 1 days
1. Marinaded chicken breast
565 cals, 101p, 3c, 17f (per meal)
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. Cooked peppers
120 cals, 1p, 5c, 9f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
3. Cauliflower rice
240 cals, 4p, 12c, 18f (per meal)
Recipe has been scaled from original by 2x. 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.