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 (2975cal, 228g protein, 130g net carbs, 155g fat, 39g fiber per day) cannot be customized.
Day 1
2975cal, 231g protein, 167g net carbs, 134g fat, 45g fiber
18 2/3 oz (740cal, 118p, 0c, 30f)
1 1/2 sweet potato(s) (323cal, 5p, 54c, 5f)
12 oz (444cal, 76p, 2c, 14f)
1 sweet potato (309cal, 3p, 36c, 14f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Day 2
2950cal, 209g protein, 186g net carbs, 134g fat, 43g fiber
18 2/3 oz (740cal, 118p, 0c, 30f)
1 1/2 sweet potato(s) (323cal, 5p, 54c, 5f)
10 2/3 oz (453cal, 60p, 1c, 23f)
2 1/2 serving(s) (525cal, 6p, 61c, 23f)
Day 3
2925cal, 265g protein, 128g net carbs, 137g fat, 33g fiber
2 serving(s) (439cal, 32p, 14c, 27f)
2 peach(es) (132cal, 3p, 24c, 1f)
18 oz (899cal, 120p, 12c, 37f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
12 oz (770cal, 77p, 1c, 51f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 4
3000cal, 228g protein, 114g net carbs, 160g fat, 48g fiber
2 serving(s) (439cal, 32p, 14c, 27f)
2 peach(es) (132cal, 3p, 24c, 1f)
3 1/2 wrap(s) (1105cal, 84p, 13c, 67f)
1/4 cucumber (15cal, 1p, 3c, 0f)
12 oz (770cal, 77p, 1c, 51f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 5
3000cal, 210g protein, 152g net carbs, 157g fat, 36g fiber
2 serving(s) (439cal, 32p, 14c, 27f)
2 peach(es) (132cal, 3p, 24c, 1f)
12 oz (510cal, 65p, 0c, 28f)
2 serving(s) (521cal, 7p, 72c, 17f)
20 oz (825cal, 73p, 0c, 56f)
1 sweet potato (309cal, 3p, 36c, 14f)
Day 6
3000cal, 228g protein, 92g net carbs, 174g fat, 36g fiber
1 1/2 serving(s) (468cal, 32p, 6c, 34f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 serving(s) (902cal, 91p, 13c, 49f)
2 cup(s) (81cal, 18p, 0c, 1f)
20 oz (825cal, 73p, 0c, 56f)
1 sweet potato (309cal, 3p, 36c, 14f)
Day 7
3000cal, 224g protein, 69g net carbs, 188g fat, 33g fiber
1 1/2 serving(s) (468cal, 32p, 6c, 34f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 serving(s) (902cal, 91p, 13c, 49f)
2 cup(s) (81cal, 18p, 0c, 1f)
1 1/2 serving(s) (771cal, 59p, 8c, 55f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
Grocery List (43 items)
Fruits and Fruit Juices
Raisins
1 cup, packed (165g)
Avocados
4 3/4 avocado(s) (954g)
Lemon juice
1 fl oz (27mL)
Green olives
18 large (79g)
Peach
8 medium (2-2/3" dia) (1200g)
Nut and Seed Products
Almonds
1 cup, whole (131g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Fats and Oils
Oil
1/3 lbs (172mL)
Olive oil
1/4 lbs (147mL)
Poultry Products
Boneless skinless chicken breast, raw
5 3/4 lbs (2572g)
Chicken thighs, with bone and skin, raw
1 1/2 lbs (680g)
Boneless skinless chicken thighs
3/4 lbs (340g)
Chicken wings, with skin, raw
2 1/2 lbs (1135g)
Spices and Herbs
Oregano, dried
1 1/2 dash, ground (0g)
Salt
3 tbsp (51g)
Black pepper
1/6 oz (6g)
Lemon pepper
3/4 tbsp (5g)
Rosemary
4 1/2 g (5g)
Thyme, dried
2 dash, ground (0g)
Chili powder
1 tbsp (8g)
Fresh basil
18 leaves (9g)
Balsamic vinegar
2 tbsp (30mL)
Mustard
3 1/2 tsp (18g)
Curry powder
1/4 cup (24g)
Ground cumin
4 tsp (8g)
Vegetables and Vegetable Products
Sweet potatoes
13 sweetpotato, 5" long (2765g)
Garlic
1 1/4 clove (4g)
Fresh spinach
10 cup(s) (300g)
Tomatoes
15 medium whole (2-3/5" dia) (1863g)
Kale leaves
1 1/2 lbs (694g)
Romaine lettuce
3 1/2 leaf outer (98g)
Cucumber
2 1/2 cucumber (8-1/4") (790g)
Cabbage
3 cup, chopped (267g)
Dairy and Egg Products
Eggs
17 1/2 medium (772g)
Finfish and Shellfish Products
Tilapia, raw
2/3 lbs (299g)
Beverages
Water
1 cup (270mL)
Other
Pork rinds
1/4 lbs (128g)
Chicken bone broth
4 cup(s) (mL)
Mixed greens
6 cup (180g)
Rotisserie chicken, cooked
1/2 lbs (255g)
Sausages and Luncheon Meats
Roast beef cold cuts
14 oz (397g)
Soups, Sauces, and Gravies
Salsa verde
4 tbsp (64g)
Pork Products
Bacon, raw
6 slice(s) (170g)
breakfast prep - 2 days
lunch prep - 2 days
1. Basic chicken breast
740 cals, 118p, 0c, 30f (per meal)
Recipe has been scaled from original by 2.33x. 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. Baked sweet potatoes
325 cals, 5p, 54c, 5f (per meal)
3/4 tbsp (11mL)
1 1/2 dash, ground (0g)
3 sweetpotato, 5" long (630g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. 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. Lemon pepper chicken breast
445 cals, 76p, 2c, 14f (per meal)
3/4 tbsp (5g)
1 tsp (6mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. 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. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
1 1/4 clove (4g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1 1/4 tbsp (19mL)
10 cup(s) (300g)
Recipe has been scaled from original by 1.25x. 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.
3. 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.
snack prep - 2 days
1. 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.
2. 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.
dinner prep - 1 days
1. Broiled tilapia
455 cals, 60p, 1c, 23f (per meal)
2 tsp (10mL)
2/3 lbs (299g)
4 tsp (20mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Roasted rosemary sweet potatoes
525 cals, 6p, 61c, 23f (per meal)
1 2/3 sweetpotato, 5" long (350g)
2 1/2 tsp (3g)
5 tsp (25mL)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 0.83x. 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.
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. 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.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
900 cals, 120p, 12c, 37f (per meal)
18 cherry tomatoes (306g)
1 tbsp (15mL)
1/4 tbsp (5g)
18 large (79g)
1/4 tbsp (1g)
1 tbsp (8g)
1 lbs (510g)
18 leaves (9g)
Recipe has been scaled from original by 3x. 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. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
440 cals, 32p, 14c, 27f (per meal)
6 tbsp (90mL)
2 tsp (10mL)
4 dash (1g)
1 cup, chopped (180g)
4 extra large (224g)
2 cup, chopped (80g)
1 tsp (5mL)
Recipe has been scaled from original by 2x. 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.
snack prep - 3 days
1. Pork rinds
225 cals, 26p, 0c, 14f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. 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. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Basic chicken thighs
510 cals, 65p, 0c, 28f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Sweet potato wedges
520 cals, 7p, 72c, 17f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
1 tsp (6g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Indian chicken wings
825 cals, 73p, 0c, 56f (per meal)
1/4 cup (24g)
2 1/2 tsp (15g)
2 1/2 lbs (1135g)
2 tsp (9mL)
Recipe has been scaled from original by 1.25x. 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)
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. Paleo salsa verde chicken salad
900 cals, 91p, 13c, 49f (per meal)
2 roma tomato (160g)
4 tbsp (64g)
4 tsp (8g)
1/2 cup (59g)
8 slices (200g)
6 cup (180g)
4 tsp (20mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
When chicken is cool enough to handle, chop it into bite-sized pieces.
3
Add mixed greens to a bowl and arrange the chicken, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
4 cup(s) (mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
breakfast prep - 2 days
1. Cabbage & bacon skillet
470 cals, 32p, 6c, 34f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add the bacon to a skillet over medium heat. Cook for 4–5 minutes, flip, and cook for another 3–4 minutes until crispy. Transfer the bacon to a plate lined with paper towels to drain, leaving the bacon fat in the skillet.
2
Add cabbage to the skillet and cook in the bacon fat for 5–7 minutes, stirring occasionally, until softened. Transfer the cooked cabbage to a bowl, crumble the bacon on top, and season with pepper to taste, if desired. Serve.
snack prep - 2 days
1. Kale chips
275 cals, 6p, 15c, 19f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
770 cals, 59p, 8c, 55f (per meal)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3/8 cucumber (8-1/4") (113g)
3/4 large whole (3" dia) (137g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.