3000 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 3000 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 (2975cal, 270g protein, 111g net carbs, 142g fat, 46g fiber per day) cannot be customized.
Day 1
2950cal, 225g protein, 42g net carbs, 177g fat, 71g fiber
3 1/2 wrap(s) (1105cal, 84p, 13c, 67f)
1 serving(s) (351cal, 4p, 4c, 30f)
3 1/3 serving(s) (1454cal, 135p, 19c, 80f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 2
3025cal, 249g protein, 127g net carbs, 148g fat, 50g fiber
2 3/4 serving(s) (837cal, 110p, 10c, 38f)
5 square(s) (299cal, 4p, 18c, 21f)
3 banana(s) (350cal, 4p, 72c, 1f)
6 half pepper(s) (1367cal, 122p, 25c, 73f)
1 serving(s) (180cal, 9p, 2c, 14f)
Day 3
3050cal, 292g protein, 140g net carbs, 123g fat, 51g fiber
24 oz (848cal, 151p, 4c, 25f)
3 sweet potato(s) (647cal, 10p, 108c, 11f)
6 half pepper(s) (1367cal, 122p, 25c, 73f)
1 serving(s) (180cal, 9p, 2c, 14f)
Day 4
2950cal, 312g protein, 125g net carbs, 117g fat, 39g fiber
24 oz (848cal, 151p, 4c, 25f)
3 sweet potato(s) (647cal, 10p, 108c, 11f)
5 wrap(s) (1098cal, 134p, 8c, 52f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 5
2950cal, 291g protein, 92g net carbs, 139g fat, 42g fiber
29 1/3 oz (1164cal, 185p, 0c, 47f)
2 serving(s) (319cal, 14p, 9c, 17f)
2 2/3 serving(s) (763cal, 78p, 53c, 20f)
1 banana(s) (117cal, 1p, 24c, 0f)
5/6 cup(s) (583cal, 13p, 6c, 54f)
Day 6
3000cal, 320g protein, 85g net carbs, 136g fat, 39g fiber
29 1/3 oz (1164cal, 185p, 0c, 47f)
2 serving(s) (319cal, 14p, 9c, 17f)
2 serving(s) (899cal, 105p, 22c, 40f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
2 banana(s) (233cal, 3p, 48c, 1f)
Day 7
2975cal, 204g protein, 165g net carbs, 152g fat, 31g fiber
2 1/2 serving(s) (1171cal, 81p, 27c, 79f)
1/2 cup (275cal, 3p, 62c, 0f)
2 serving(s) (899cal, 105p, 22c, 40f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
2 banana(s) (233cal, 3p, 48c, 1f)
Grocery List (39 items)
Vegetables and Vegetable Products
Tomatoes
4 1/4 medium whole (2-3/5" dia) (525g)
Onion
2 1/3 small (163g)
Romaine lettuce
8 1/2 leaf outer (238g)
Bell pepper
6 large (984g)
Fresh spinach
5 1/2 cup(s) (165g)
Sweet potatoes
7 1/3 sweetpotato, 5" long (1540g)
Frozen broccoli
2/3 package (189g)
Collard greens
2 lbs (907g)
Garlic
6 clove(s) (18g)
Carrots
2 medium (122g)
Beets, precooked (canned or refrigerated)
1 1/4 lbs (579g)
Broccoli
1 1/4 cup chopped (114g)
Fruits and Fruit Juices
Avocados
8 1/4 avocado(s) (1658g)
Lime juice
3 tbsp (47mL)
Lemon juice
1 tsp (5mL)
Banana
8 medium (7" to 7-7/8" long) (944g)
Raisins
1/2 cup, packed (83g)
Spices and Herbs
Salt
1/2 oz (15g)
Black pepper
4 1/4 g (4g)
Mustard
3 1/2 tsp (18g)
Oregano, dried
3 dash, ground (1g)
Paprika
1/4 tbsp (2g)
Thyme, dried
1 tsp, leaves (1g)
Other
Mixed greens
7 cup (212g)
Finfish and Shellfish Products
Canned tuna
9 1/3 can (1605g)
Sausages and Luncheon Meats
Roast beef cold cuts
14 oz (397g)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Walnuts
13 1/4 tbsp, shelled (83g)
Almonds
14 tbsp, whole (125g)
Sweets
Chocolate, dark, 70-85%
5 square(s) (50g)
Fats and Oils
Salad dressing
1/2 cup (137mL)
Oil
7 oz (212mL)
Marinade sauce
1 1/2 cup (360mL)
Olive oil
1 tbsp (13mL)
Poultry Products
Boneless skinless chicken breast, raw
11 1/2 lbs (5216g)
Soups, Sauces, and Gravies
Frank's red hot sauce
6 3/4 tbsp (101mL)
Apple cider vinegar
2 tsp (1mL)
Beef Products
Sirloin steak, raw
3/4 lbs (354g)
dinner prep - 1 days
1. Avocado tuna salad
1455 cals, 135p, 19c, 80f (per meal)
1 2/3 avocado(s) (335g)
1 tbsp (17mL)
3 1/3 dash (1g)
3 1/3 dash (0g)
3 1/3 cup (100g)
5/6 small (58g)
3 1/3 can (573g)
13 1/3 tbsp, chopped (150g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 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.
lunch prep - 1 days
1. Roast beef lettuce wrap with avocado
1105 cals, 84p, 13c, 67f (per meal)
3 1/2 leaf outer (98g)
1 3/4 plum tomato (109g)
3 1/2 tsp (18g)
14 oz (397g)
1 3/4 avocado(s) (352g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
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 - 2 days
1. Avocado tuna salad stuffed pepper
1365 cals, 122p, 25c, 73f (per meal)
6 can (1032g)
3 avocado(s) (603g)
2 tbsp (30mL)
1/4 tbsp (2g)
1/4 tbsp (1g)
6 large (984g)
1 1/2 small (105g)
Recipe has been scaled from original by 6x. 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 - 1 days
1. Basic chicken & spinach salad
835 cals, 110p, 10c, 38f (per meal)
4 tbsp (62mL)
1 tbsp (14mL)
1 lbs (468g)
5 1/2 cup(s) (165g)
Recipe has been scaled from original by 1.38x. 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.
lunch prep - 2 days
1. Marinaded chicken breast
850 cals, 151p, 4c, 25f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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. Baked sweet potatoes
645 cals, 10p, 108c, 11f (per meal)
1 1/2 tbsp (23mL)
3 dash, ground (1g)
6 sweetpotato, 5" long (1260g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Option 1: Whole Sweet Potatoes: Place whole sweet potatoes in a baking dish. Rub them with oil, oregano, and salt and pepper to fully coat. Bake for 60 minutes or until soft when pierced with a fork.
3
Option 2: Cubed Sweet Potatoes: Place cubed sweet potatoes in a baking dish. Drizzle with oil, and sprinkle with oregano, salt, and pepper. Toss to evenly coat. Bake for 30-40 minutes, stirring halfway through, or until soft and golden.
dinner prep - 1 days
1. Buffalo chicken lettuce wrap
1100 cals, 134p, 8c, 52f (per meal)
2 1/2 tsp (13mL)
5 leaf outer (140g)
1 1/4 lbs (567g)
6 2/3 tbsp (100mL)
1/2 tsp, ground (1g)
1/2 tsp (3g)
5/6 avocado(s) (168g)
6 2/3 tbsp cherry tomatoes (62g)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 1 days
1. Chicken-broccoli-sweet potato bowl
765 cals, 78p, 53c, 20f (per meal)
2/3 package (189g)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (2g)
2/3 lbs (299g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
1 tbsp (13mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of 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 spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
lunch prep - 2 days
1. Basic chicken breast
1165 cals, 185p, 0c, 47f (per meal)
Recipe has been scaled from original by 3.67x. 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. Garlic collard greens
320 cals, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. 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. Chicken beet & carrot salad bowl
900 cals, 105p, 22c, 40f (per meal)
2 lbs (896g)
2 tsp (1mL)
1 tsp, leaves (1g)
4 tbsp (60mL)
2 medium (122g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
lunch prep - 1 days
1. Steak and beet salad
1170 cals, 81p, 27c, 79f (per meal)
1 1/4 tbsp (19mL)
2 1/2 beets (2" dia, sphere) (125g)
5 tbsp (75mL)
1 1/4 cup chopped (114g)
3 3/4 cup (113g)
3/4 lbs (354g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. Serve.
