2900 calorie paleo meal plan
In just a few clicks, generate your own 2900 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 (2875cal, 227g protein, 93g net carbs, 161g fat, 36g fiber per day) cannot be customized.
Day 1
2900cal, 239g protein, 98g net carbs, 155g fat, 40g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 oz (599cal, 80p, 8c, 25f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
1 serving(s) (200cal, 7p, 4c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
16 oz (592cal, 102p, 3c, 19f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 2
2900cal, 239g protein, 98g net carbs, 155g fat, 40g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 oz (599cal, 80p, 8c, 25f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
1 serving(s) (200cal, 7p, 4c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
16 oz (592cal, 102p, 3c, 19f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 3
2875cal, 249g protein, 97g net carbs, 147g fat, 40g fiber
2 2/3 serving(s) (812cal, 107p, 10c, 37f)
1/2 apple(s) (158cal, 4p, 12c, 9f)
1 oz (149cal, 17p, 0c, 9f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 wrap(s) (659cal, 80p, 5c, 31f)
1 2/3 serving(s) (97cal, 1p, 15c, 1f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
Day 4
2850cal, 211g protein, 79g net carbs, 172g fat, 35g fiber
12 oz(s) (861cal, 69p, 2c, 64f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 oz (149cal, 17p, 0c, 9f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 wrap(s) (659cal, 80p, 5c, 31f)
1 2/3 serving(s) (97cal, 1p, 15c, 1f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
Day 5
2875cal, 218g protein, 70g net carbs, 177g fat, 31g fiber
14 oz (898cal, 81p, 0c, 64f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 oz (149cal, 17p, 0c, 9f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
12 oz (770cal, 77p, 1c, 51f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
Day 6
2850cal, 216g protein, 105g net carbs, 161g fat, 32g fiber
16 oz (936cal, 80p, 1c, 68f)
3 serving(s) (123cal, 8p, 12c, 1f)
12 oz (837cal, 77p, 14c, 52f)
8 beets (193cal, 7p, 32c, 1f)
Day 7
2850cal, 216g protein, 105g net carbs, 161g fat, 32g fiber
16 oz (936cal, 80p, 1c, 68f)
3 serving(s) (123cal, 8p, 12c, 1f)
12 oz (837cal, 77p, 14c, 52f)
8 beets (193cal, 7p, 32c, 1f)
Grocery List (47 items)
Vegetables and Vegetable Products
Tomatoes
9 medium whole (2-3/5" dia) (1085g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Garlic
3 clove(s) (9g)
Fresh spinach
17 1/3 cup(s) (520g)
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Brussels sprouts
2 1/4 cup (198g)
Romaine lettuce
7/8 head (543g)
Frozen sugar snap peas
5 2/3 cup (816g)
Carrots
3/8 medium (23g)
Beets, precooked (canned or refrigerated)
16 beets (2" dia, sphere) (800g)
Cucumber
1 cucumber (8-1/4") (301g)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (529g)
Green olives
24 large (106g)
Avocados
2 avocado(s) (402g)
Lemon juice
1 tsp (5mL)
Grapes
3 1/3 cup (307g)
Pears
8 medium (1424g)
Nut and Seed Products
Almond butter
2 1/2 oz (73g)
Walnuts
4 oz (117g)
Mixed nuts
2/3 cup (89g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1/2 oz (14g)
Lemon pepper
2 tbsp (14g)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Apple cider vinegar
3/4 tbsp (11g)
Thyme, dried
1/2 tbsp, ground (2g)
Brown deli mustard
2 1/4 tbsp (34g)
Cajun seasoning
1/2 tbsp (3g)
Fats and Oils
Olive oil
3 1/4 oz (104mL)
Oil
2 3/4 oz (84mL)
Salad dressing
5 tbsp (77mL)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2710g)
Chicken thighs, with bone and skin, raw
2 1/4 lbs (1021g)
Sweets
Maple syrup
1 tbsp (15mL)
Honey
1 1/2 tbsp (32g)
Chocolate, dark, 70-85%
8 square(s) (80g)
Dairy and Egg Products
Eggs
16 large (800g)
Pork Products
Bacon
12 slice(s) (120g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (120mL)
Hot sauce
2 tbsp (30mL)
Other
Pork rinds
4 oz (113g)
Chicken, drumsticks, with skin
2 lbs (907g)
Beef Products
Sirloin steak, raw
3/4 lbs (340g)
Finfish and Shellfish Products
Salmon
14 oz (397g)
Canned tuna
4 packet (296g)
snack prep - 2 days
1. 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
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. 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 0.75x. 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. 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. Brussels sprout, apple & walnut side salad
380 cals, 6p, 18c, 29f (per meal)
2 1/4 cup (198g)
1/2 small (2-3/4" dia) (74g)
6 tbsp, chopped (42g)
3/4 tbsp (11g)
1 tbsp (15mL)
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
breakfast prep - 2 days
1. Bacon & egg sandwich
440 cals, 34p, 2c, 34f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C).
2
Take the strips of bacon and cut in half lengthwise so that you effectively double the number of strips (12 for each sandwich).
3
For each side of a 'bun', use 6 strips, with 3 going vertically, and 3 going horizontally. Intertwine the pieces to make a weave.
4
When both sides of the 'bun' are created, place them on a baking sheet and cook in oven for 20-30 minutes, flipping half way through.
5
Cook eggs according to your preference.
6
Remove bacon from oven, and once it has cooled a bit, put the eggs in between the 'buns' to form the sandwich.
7
Serve.
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.
lunch prep - 1 days
1. Basic chicken & spinach salad
810 cals, 107p, 10c, 37f (per meal)
4 tbsp (60mL)
1 tbsp (13mL)
16 oz (454g)
5 1/3 cup(s) (160g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
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.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
2. Apple & almond butter
160 cals, 4p, 12c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread almond butter evenly over each slice.
dinner prep - 2 days
1. Buffalo chicken lettuce wrap
660 cals, 80p, 5c, 31f (per meal)
1 tbsp (15mL)
6 leaf outer (168g)
1 1/2 lbs (680g)
1/2 cup (120mL)
4 dash, ground (1g)
4 dash (3g)
1 avocado(s) (201g)
1/2 cup cherry tomatoes (75g)
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.
snack prep - 3 days
1. Pork rinds
150 cals, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
12 large (600g)
Recipe has been scaled from original by 6x. 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.
lunch prep - 1 days
1. Paleo steak Bites
860 cals, 69p, 2c, 64f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
2
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
3
When steak is just about done, reduce heat to low and add in garlic. Let cook for about a minute until fragrant. stir around to coat the steak. Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Baked chicken thighs
770 cals, 77p, 1c, 51f (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. Olive oil drizzled sugar snap peas
205 cals, 7p, 10c, 12f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
1 2/3 cup (240g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. 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 - 1 days
1. Simple salmon
900 cals, 81p, 0c, 64f (per meal)
Recipe has been scaled from original by 0.58x. 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 salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
3/4 hearts (375g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
835 cals, 77p, 14c, 52f (per meal)
2 1/4 tbsp (34g)
1 1/2 tbsp (32g)
1/2 tbsp, ground (2g)
3 dash (2g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.75x. 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. Beets
195 cals, 7p, 32c, 1f (per meal)
16 beets (2" dia, sphere) (800g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
snack prep - 2 days
1. Tuna cucumber bites
230 cals, 34p, 5c, 8f (per meal)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Low carb fried chicken
935 cals, 80p, 1c, 68f (per meal)
2 lbs (907g)
1 oz (28g)
1/2 tbsp (3g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Sugar snap peas
125 cals, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)