3000 calorie paleo meal plan
In just a few clicks, generate your own 3000 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 (2975cals, 218g protein, 59g net carbs, 192g fat 39g fiber per day) cannot be customized.
Day 1
2975cals, 263g protein, 47g net carbs, 180g fat 30g fiber per day
2 3/4 serving(s) (496cal, 23p, 6c, 39f)
6 oz (600cal, 42p, 3c, 46f)
2 cup(s) (326cal, 22p, 7c, 23f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
24 oz (748cal, 123p, 8c, 24f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
Day 2
2975cals, 189g protein, 45g net carbs, 214g fat 31g fiber per day
2 3/4 serving(s) (496cal, 23p, 6c, 39f)
6 oz (600cal, 42p, 3c, 46f)
2 cup(s) (326cal, 22p, 7c, 23f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
16 oz (676cal, 57p, 1c, 49f)
1 serving(s) (182cal, 4p, 5c, 16f)
6 oz mushrooms (143cal, 5p, 4c, 11f)
Day 3
2950cals, 194g protein, 93g net carbs, 184g fat 38g fiber per day
1/2 serving(s) (236cal, 30p, 0c, 13f)
1/2 apple(s) (158cal, 4p, 12c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
3 1/2 wrap(s) (819cal, 75p, 20c, 41f)
1/3 cup(s) (278cal, 7p, 14c, 21f)
4 serving(s) (427cal, 21p, 14c, 30f)
8 oz (572cal, 51p, 4c, 39f)
2 1/4 serving(s) (367cal, 6p, 10c, 32f)
Day 4
2975cals, 208g protein, 84g net carbs, 184g fat 35g fiber per day
1/2 serving(s) (236cal, 30p, 0c, 13f)
1/2 apple(s) (158cal, 4p, 12c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
3 1/2 wrap(s) (819cal, 75p, 20c, 41f)
1/3 cup(s) (278cal, 7p, 14c, 21f)
4 serving(s) (427cal, 21p, 14c, 30f)
12 oz (700cal, 54p, 1c, 53f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
Day 5
2950cals, 228g protein, 41g net carbs, 192g fat 38g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (200cal, 7p, 4c, 16f)
3 wrap(s) (932cal, 85p, 15c, 53f)
4 serving(s) (427cal, 21p, 14c, 30f)
16 oz (820cal, 79p, 0c, 56f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
Day 6
3050cals, 226g protein, 42g net carbs, 200g fat 46g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (200cal, 7p, 4c, 16f)
2 serving(s) (873cal, 81p, 12c, 48f)
1 serving(s) (183cal, 9p, 3c, 15f)
16 oz (820cal, 79p, 0c, 56f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
Day 7
3000cals, 219g protein, 57g net carbs, 186g fat 52g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (200cal, 7p, 4c, 16f)
2 serving(s) (873cal, 81p, 12c, 48f)
1 serving(s) (183cal, 9p, 3c, 15f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
Grocery List (49 items)
Pork Products
Bacon, raw
7 slice(s) (198g)
Pork shoulder
2 lbs (907g)
Bacon
6 slice(s) (60g)
Vegetables and Vegetable Products
Zucchini
4 3/4 medium (931g)
Mushrooms
14 oz (397g)
Romaine lettuce
2 head (1280g)
Carrots
3 medium (183g)
Tomatoes
5 medium whole (2-3/5" dia) (636g)
Raw celery
10 stalk, medium (7-1/2" - 8" long) (400g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Onion
3 1/4 medium (2-1/2" dia) (357g)
Garlic
11 3/4 clove(s) (35g)
Cauliflower
6 cup(s), riced (768g)
Collard greens
1 2/3 lbs (756g)
Bell pepper
2 large (328g)
Fats and Oils
Oil
5 oz (146mL)
Olive oil
6 1/4 tbsp (94mL)
Salad dressing
1/3 cup (79mL)
Spices and Herbs
Cajun seasoning
2 2/3 tbsp (18g)
Salt
1/4 oz (8g)
Black pepper
1/8 oz (2g)
Dijon mustard
5 tbsp (75g)
Paprika
1/3 tsp (1g)
Finfish and Shellfish Products
Cod, raw
1 1/2 lbs (680g)
Canned tuna
7 1/4 can (1254g)
Other
Frozen cauliflower
4 cup (454g)
Roasted red peppers
2/3 pepper(s) (47g)
Chicken, drumsticks, with skin
3/4 lbs (340g)
Mixed greens
6 1/4 cup (188g)
Beverages
Water
1/2 cup(s) (119mL)
Poultry Products
Chicken thighs, with bone and skin, raw
2 thigh (6 oz ea) (340g)
Chicken wings, with skin, raw
1 lbs (454g)
Boneless chicken thighs, with skin
1/2 lbs (227g)
Nut and Seed Products
Sunflower kernels
1/3 lbs (156g)
Pecans
1/2 cup, halves (50g)
Almond butter
4 oz (117g)
Roasted cashews
2/3 cup (91g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Pistachios, shelled
1 cup (123g)
Dairy and Egg Products
Parmesan cheese
1 tbsp (5g)
Eggs
23 1/2 medium (1036g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (70mL)
Hot sauce
3 tbsp (45mL)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Avocados
5 1/2 avocado(s) (1106g)
Lime juice
2 tbsp (30mL)
Beef Products
Ground beef (93% lean)
1/2 lbs (227g)
Sausages and Luncheon Meats
Ham cold cuts
1 3/4 lbs (794g)
Chicken cold cuts
3/4 lbs (340g)
dinner prep - 1 days
1. Cajun cod
748cal, 123p, 8c, 24f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Bacon zucchini noodles
244cal, 17p, 3c, 18f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
lunch prep - 2 days
1. Paleo chicken thighs and mushrooms
600cal, 42p, 3c, 46f (per meal)
1/2 lbs (227g)
1/2 cup(s) (119mL)
2 dash (1g)
2 thigh (6 oz ea) (340g)
3 tbsp (45mL)
2 dash (0g)
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. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
2 hearts (1000g)
1 medium (61g)
2 medium whole (2-3/5" dia) (246g)
3 tbsp (45mL)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
3. Bacon cauliflower rice
326cal, 22p, 7c, 23f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
breakfast prep - 2 days
snack prep - 2 days
1. Tuna cucumber bites
173cal, 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. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 1 days
1. Buffalo chicken wings
676cal, 57p, 1c, 49f (per meal)
2 2/3 tbsp (40mL)
1 lbs (454g)
2 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8mL)
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
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Sauteed mushrooms
143cal, 5p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.38x. 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.
3. Parmesan zucchini noodles
182cal, 4p, 5c, 16f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
breakfast prep - 2 days
1. Paleo beef & egg bowl
236cal, 30p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
3. Apple & almond butter
158cal, 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.
lunch prep - 2 days
1. Ham club lettuce wrap
819cal, 75p, 20c, 41f (per meal)
7 slice(s), thin/small (105g)
7/8 avocado(s) (176g)
14 slices, thin (126g)
14 oz (397g)
3 1/2 leaf outer (98g)
1 3/4 tbsp (26g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Spread the dijon on the inside of the lettuce leaf.
2
Place the ham, tomato, onion, and avocado on the mustard.
3
Wrap up the leaf. Serve.
dinner prep - 1 days
1. Roasted pepper stuffed chicken
572cal, 51p, 4c, 39f (per meal)
2/3 pepper(s) (47g)
1 tsp (5mL)
1/3 tsp (1g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
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 zucchini noodles
367cal, 6p, 10c, 32f (per meal)
Recipe has been scaled from original by 2.25x. 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.
snack prep - 3 days
1. Skillet cauliflower tots
427cal, 21p, 14c, 30f (per meal)
2 tbsp (17g)
3 tbsp (45mL)
4 tbsp (60mL)
6 extra large (336g)
6 cup(s), riced (768g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
dinner prep - 1 days
1. Buffalo drumsticks
700cal, 54p, 1c, 53f (per meal)
3/4 lbs (340g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 tsp (6mL)
2 tbsp (30mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
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. Bacon zucchini noodles
244cal, 17p, 3c, 18f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
dinner prep - 2 days
1. Slow cooker carnitas
820cal, 79p, 0c, 56f (per meal)
2 lbs (907g)
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Garlic collard greens
266cal, 12p, 8c, 14f (per meal)
Recipe has been scaled from original by 1.67x. 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.
lunch prep - 1 days
1. Chicken, bacon, avocado lettuce wrap
932cal, 85p, 15c, 53f (per meal)
3/4 lbs (340g)
3 leaf outer (84g)
1 1/2 tbsp (23g)
6 slice(s) (60g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to package.
2
Spread the mustard on the inside of the leaf of lettuce.
3
Place the avocado, bacon, and chicken on the mustard.
4
Wrap up the lettuce. Serve.
breakfast prep - 3 days
1. Basic scrambled eggs
318cal, 25p, 1c, 24f (per meal)
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Celery and almond butter
200cal, 7p, 4c, 16f (per meal)
1
Clean celery and slice to desired lengths
2
Spread almond butter along center
lunch prep - 2 days
1. Avocado tuna salad
873cal, 81p, 12c, 48f (per meal)
1 small (70g)
1 cup, chopped (180g)
4 can (688g)
4 cup (120g)
4 dash (0g)
4 dash (2g)
4 tsp (20mL)
2 avocado(s) (402g)
Recipe has been scaled from original by 4x. 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.
snack prep - 2 days
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
911cal, 82p, 17c, 49f (per meal)
1/2 small (35g)
2 large (328g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
2 can (344g)
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.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.