2900 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2900 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 (2875cal, 252g protein, 83g net carbs, 156g fat, 36g fiber per day) cannot be customized.
Day 1
2875cal, 196g protein, 78g net carbs, 184g fat, 32g fiber
3 serving(s) (926cal, 62p, 9c, 68f)
1 1/2 sweet potato (464cal, 5p, 54c, 21f)
20 oz (1340cal, 117p, 5c, 94f)
3 serving(s) (147cal, 13p, 10c, 0f)
Day 2
2950cal, 210g protein, 95g net carbs, 179g fat, 30g fiber
16 oz (934cal, 72p, 1c, 71f)
3 serving(s) (530cal, 8p, 79c, 14f)
20 oz (1340cal, 117p, 5c, 94f)
3 serving(s) (147cal, 13p, 10c, 0f)
Day 3
2875cal, 271g protein, 145g net carbs, 118g fat, 36g fiber
16 oz (934cal, 72p, 1c, 71f)
3 serving(s) (530cal, 8p, 79c, 14f)
28 oz (1036cal, 178p, 5c, 33f)
2 serving(s) (98cal, 9p, 7c, 0f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 4
2925cal, 315g protein, 120g net carbs, 120g fat, 29g fiber
18 2/3 oz (1302cal, 120p, 22c, 81f)
1 1/4 serving(s) (221cal, 3p, 33c, 6f)
28 oz (1036cal, 178p, 5c, 33f)
2 serving(s) (98cal, 9p, 7c, 0f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 5
2850cal, 254g protein, 41g net carbs, 166g fat, 44g fiber
5 wrap(s) (1098cal, 134p, 8c, 52f)
1 serving(s) (351cal, 4p, 4c, 30f)
1 1/3 serving(s) (794cal, 107p, 13c, 32f)
3 3/4 serving(s) (611cal, 9p, 16c, 53f)
Day 6
2850cal, 254g protein, 41g net carbs, 166g fat, 44g fiber
5 wrap(s) (1098cal, 134p, 8c, 52f)
1 serving(s) (351cal, 4p, 4c, 30f)
1 1/3 serving(s) (794cal, 107p, 13c, 32f)
3 3/4 serving(s) (611cal, 9p, 16c, 53f)
Day 7
2875cal, 260g protein, 59g net carbs, 162g fat, 34g fiber
24 oz (930cal, 153p, 8c, 31f)
2 1/4 serving(s) (528cal, 7p, 15c, 41f)
26 2/3 oz (1100cal, 97p, 0c, 75f)
1 sweet potato (309cal, 3p, 36c, 14f)
Grocery List (37 items)
Finfish and Shellfish Products
Salmon
2 1/2 lbs (1134g)
Fats and Oils
Oil
2/3 cup (161mL)
Olive oil
13 1/4 tbsp (198mL)
Spices and Herbs
Thyme, dried
1/8 oz (4g)
Salt
2 2/3 tbsp (48g)
Black pepper
5 tsp, ground (11g)
Garlic powder
5 tsp (16g)
Onion powder
1 1/4 tsp (3g)
Yellow mustard
1 tsp (6g)
Paprika
1/2 tbsp (3g)
Lemon pepper
1/4 cup (24g)
Brown deli mustard
1 3/4 tbsp (26g)
Oregano, dried
2 tsp, ground (4g)
Curry powder
2 1/2 tbsp (16g)
Cayenne pepper
2 dash (0g)
Fruits and Fruit Juices
Lemon
1 2/3 large (140g)
Avocados
4 3/4 avocado(s) (963g)
Lemon juice
2 tsp (10mL)
Lime juice
1/3 cup (79mL)
Vegetables and Vegetable Products
Frozen broccoli
5 package (1420g)
Sweet potatoes
10 3/4 sweetpotato, 5" long (2252g)
Cabbage
3/8 head, small (about 4-1/2" dia) (268g)
Zucchini
9 medium (1731g)
Garlic
3 3/4 clove (11g)
Red bell pepper
1 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (159g)
Tomatoes
3 medium whole (2-3/5" dia) (362g)
Onion
1 medium (2-1/2" dia) (107g)
Broccoli
1 1/3 cup chopped (121g)
Romaine lettuce
10 leaf outer (280g)
Other
Ground beef (20% fat)
3/4 lbs (340g)
Chicken, drumsticks, with skin
2 lbs (907g)
Soups, Sauces, and Gravies
Chicken bouillon
3/8 cube (2g)
Frank's red hot sauce
56 tsp (281mL)
Poultry Products
Boneless skinless chicken breast, raw
9 1/2 lbs (4281g)
Chicken thighs, with bone and skin, raw
18 2/3 oz (529g)
Chicken wings, with skin, raw
1 2/3 lbs (757g)
Sweets
Honey
3 1/2 tsp (24g)
dinner prep - 2 days
1. Slow-baked salmon with lemon and thyme
1340 cals, 117p, 5c, 94f (per meal)
2 1/2 lbs (1134g)
2 1/2 tbsp (37mL)
1/2 tbsp, leaves (2g)
1 2/3 large (140g)
Recipe has been scaled from original by 1.67x. 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. Roasted broccoli
145 cals, 13p, 10c, 0f (per meal)
3 package (852g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1/4 tbsp (2g)
1/4 tbsp (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
lunch prep - 1 days
1. Beef and cabbage skillet
925 cals, 62p, 9c, 68f (per meal)
3/4 lbs (340g)
3/8 cube (2g)
1 tsp (6g)
3/8 head, small (about 4-1/2" dia) (268g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat a large, walled skillet over medium heat.
2
Add the ground beef and break up into pieces. Using your fingers, break up the bouillon cube and sprinkle and mix in. Add a splash of water if necessary so that the bouillon fully dissolves.
3
Cook until beef is browned and mostly done.
4
Add in the mustard and mix.
5
Add the cabbage and mix.
6
Cook until cabbage is soft, but still firm, about 5 minutes.
7
Serve.
2. Sweet potato medallions
465 cals, 5p, 54c, 21f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 2 days
1. Buffalo drumsticks
935 cals, 72p, 1c, 71f (per meal)
1/3 cup (80mL)
1 tbsp (15mL)
4 dash (3g)
4 dash, ground (1g)
2 lbs (907g)
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. Sweet potato fries
530 cals, 8p, 79c, 14f (per meal)
2 lbs (908g)
2 tbsp (30mL)
1 tsp (3g)
1 tsp (2g)
1 tsp (6g)
4 dash, ground (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
1035 cals, 178p, 5c, 33f (per meal)
1/4 cup (24g)
1 3/4 tbsp (26mL)
3 1/2 lbs (1568g)
Recipe has been scaled from original by 3.5x. 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. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. 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. Roasted broccoli
100 cals, 9p, 7c, 0f (per meal)
2 package (568g)
4 dash (3g)
4 dash, ground (1g)
4 dash (2g)
4 dash (1g)
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
1300 cals, 120p, 22c, 81f (per meal)
1 3/4 tbsp (26g)
3 1/2 tsp (24g)
1 tsp, ground (2g)
1/4 tsp (2g)
18 2/3 oz (529g)
Recipe has been scaled from original by 0.58x. 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. Sweet potato fries
220 cals, 3p, 33c, 6f (per meal)
6 2/3 oz (189g)
1 1/4 tsp (6mL)
1/4 tsp (1g)
1/4 tsp (0g)
1/4 tsp (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
dinner prep - 2 days
1. One pan roasted chicken & veggies
795 cals, 107p, 13c, 32f (per meal)
2 lbs (907g)
2 tsp, ground (4g)
1 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (159g)
2/3 cup cherry tomatoes (99g)
2 2/3 tbsp (40mL)
2/3 medium (2-1/2" dia) (73g)
1 1/3 medium (261g)
1 tsp (6g)
1 tsp, ground (2g)
1 1/3 cup chopped (121g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Garlic zucchini noodles
610 cals, 9p, 16c, 53f (per meal)
Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
lunch prep - 2 days
1. Buffalo chicken lettuce wrap
1100 cals, 134p, 8c, 52f (per meal)
5 tsp (25mL)
10 leaf outer (280g)
2 1/2 lbs (1134g)
13 1/3 tbsp (200mL)
1 tsp, ground (2g)
1 tsp (5g)
1 2/3 avocado(s) (335g)
13 1/3 tbsp cherry tomatoes (124g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
2. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Indian chicken wings
1100 cals, 97p, 0c, 75f (per meal)
2 1/2 tbsp (16g)
1/2 tbsp (10g)
1 2/3 lbs (757g)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
Recipe has been scaled from original by 0.5x. 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. Spicy garlic lime chicken breast
930 cals, 153p, 8c, 31f (per meal)
1 tbsp (15mL)
2 tsp (6g)
3 tbsp (45mL)
1/4 tbsp (5g)
2 dash, ground (1g)
2 dash (0g)
1 dash (0g)
2 dash, ground (0g)
1 1/2 lbs (672g)
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Tomato and avocado salad
530 cals, 7p, 15c, 41f (per meal)
2 1/4 tbsp minced (34g)
2 1/4 tbsp (34mL)
1 avocado(s) (226g)
1 medium whole (2-3/5" dia) (138g)
1/2 tbsp (8mL)
1/2 tsp (2g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 1.13x. 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.