3100 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 3100 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 (3000cal, 243g protein, 142g net carbs, 148g fat, 36g fiber per day) cannot be customized.
Day 1
3075cal, 257g protein, 177g net carbs, 131g fat, 41g fiber
3 1/3 serving(s) (954cal, 97p, 66c, 25f)
2/3 cup(s) (574cal, 14p, 28c, 44f)
21 1/3 oz (854cal, 135p, 2c, 34f)
2 1/2 serving(s) (483cal, 8p, 62c, 18f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 2
3125cal, 236g protein, 161g net carbs, 155g fat, 35g fiber
12 oz (1199cal, 84p, 6c, 93f)
2 serving(s) (366cal, 7p, 72c, 0f)
21 1/3 oz (854cal, 135p, 2c, 34f)
2 1/2 serving(s) (483cal, 8p, 62c, 18f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 3
3125cal, 230g protein, 178g net carbs, 152g fat, 33g fiber
12 oz (1199cal, 84p, 6c, 93f)
2 serving(s) (366cal, 7p, 72c, 0f)
20 oz (789cal, 128p, 2c, 30f)
4 serving(s) (772cal, 12p, 98c, 29f)
Day 4
2800cal, 337g protein, 115g net carbs, 99g fat, 25g fiber
30 oz (1060cal, 189p, 5c, 32f)
2 cup(s) (121cal, 2p, 6c, 9f)
2 cup(s) (58cal, 5p, 4c, 0f)
20 oz (789cal, 128p, 2c, 30f)
4 serving(s) (772cal, 12p, 98c, 29f)
Day 5
2825cal, 249g protein, 104g net carbs, 148g fat, 19g fiber
24 oz chicken (948cal, 154p, 6c, 34f)
2 1/2 serving(s) (652cal, 9p, 91c, 21f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
2 1/4 cup(s) (136cal, 2p, 7c, 10f)
Day 6
3075cal, 197g protein, 130g net carbs, 175g fat, 48g fiber
2 patties (4oz each) (666cal, 46p, 0c, 53f)
3 2/3 serving(s) (860cal, 11p, 24c, 67f)
20 oz (775cal, 127p, 7c, 26f)
4 serving(s) (772cal, 12p, 98c, 29f)
Day 7
3075cal, 197g protein, 130g net carbs, 175g fat, 48g fiber
2 patties (4oz each) (666cal, 46p, 0c, 53f)
3 2/3 serving(s) (860cal, 11p, 24c, 67f)
20 oz (775cal, 127p, 7c, 26f)
4 serving(s) (772cal, 12p, 98c, 29f)
Grocery List (32 items)
Poultry Products
Boneless skinless chicken breast, raw
12 lbs (5342g)
Chicken thighs, with bone and skin, raw
4 thigh (6 oz ea) (680g)
Spices and Herbs
Salt
1 3/4 oz (50g)
Black pepper
1/2 oz (16g)
Garlic powder
2 tbsp (18g)
Paprika
1 tsp (2g)
Cayenne pepper
1/2 tsp (1g)
Thyme, dried
1/2 tsp, ground (1g)
Fats and Oils
Olive oil
6 1/3 oz (199mL)
Oil
1/2 lbs (276mL)
Balsamic vinaigrette
10 tbsp (151mL)
Marinade sauce
1 cup (226mL)
Vegetables and Vegetable Products
Potatoes
10 1/2 large (3" to 4-1/4" dia.) (3875g)
Carrots
8 large (576g)
Frozen broccoli
1 lbs (419g)
Sweet potatoes
8 sweetpotato, 5" long (1715g)
Mushrooms
1 lbs (454g)
Garlic
2 1/4 clove(s) (7g)
Fresh cilantro
1/2 bunch (18g)
Onion
1/2 cup minced (110g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (451g)
Romaine lettuce
4 leaf inner (24g)
Nut and Seed Products
Roasted cashews
2/3 cup, halves and whole (94g)
Beverages
Water
1 cup(s) (237mL)
Other
Italian seasoning
1 1/4 tsp (5g)
Frozen cauliflower
4 1/4 cup (482g)
Chicken, drumsticks, with skin
18 3/4 oz (529g)
Ground beef (20% fat)
1 lbs (454g)
Soups, Sauces, and Gravies
Frank's red hot sauce
3 tbsp (46mL)
Fruits and Fruit Juices
Lime juice
1 cup (228mL)
Avocados
3 2/3 avocado(s) (737g)
Pork Products
Bacon
4 slice(s) (40g)
dinner prep - 2 days
1. Simple chicken breast
855 cals, 135p, 2c, 34f (per meal)
2 2/3 lbs (1195g)
1 tbsp (16g)
1 tbsp, ground (6g)
2 2/3 tbsp (40mL)
1/4 tbsp (2g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. Baked fries
485 cals, 8p, 62c, 18f (per meal)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 1 days
1. Chicken-broccoli-sweet potato bowl
955 cals, 97p, 66c, 25f (per meal)
5/6 package (237g)
1 2/3 sweetpotato, 5" long (350g)
1/4 tbsp (2g)
13 1/3 oz (373g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 tbsp (17mL)
Recipe has been scaled from original by 0.83x. 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.
2. Roasted cashews
575 cals, 14p, 28c, 44f (per meal)
2/3 cup, halves and whole (94g)
lunch prep - 2 days
1. Paleo chicken thighs and mushrooms
1200 cals, 84p, 6c, 93f (per meal)
1 lbs (454g)
4 dash (0g)
4 thigh (6 oz ea) (680g)
6 tbsp (90mL)
4 dash (2g)
1 cup(s) (237mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Balsamic chicken breast
790 cals, 128p, 2c, 30f (per meal)
1 1/4 tsp (5g)
5 tsp (25mL)
10 tbsp (150mL)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Baked fries
770 cals, 12p, 98c, 29f (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) 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.
lunch prep - 1 days
1. Marinaded chicken breast
1060 cals, 189p, 5c, 32f (per meal)
Recipe has been scaled from original by 1.88x. 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. Broccoli
60 cals, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
3. Cauliflower rice
120 cals, 2p, 6c, 9f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 1 days
1. Buffalo drumsticks
1090 cals, 84p, 1c, 83f (per meal)
3 tbsp (47mL)
1 3/4 tsp (9mL)
1/4 tsp (2g)
1/4 tsp, ground (1g)
18 2/3 oz (529g)
Recipe has been scaled from original by 0.58x. 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. Cauliflower rice
135 cals, 2p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
lunch prep - 1 days
1. Cilantro lime chicken breast
950 cals, 154p, 6c, 34f (per meal)
2 1/4 clove(s) (7g)
5/8 bunch (18g)
1 tbsp (17mL)
3 tbsp (43mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.57x. Adjust cook times and pan sizes accordingly.
1
Combine the oil, garlic, some salt, half of the lime juice, and half of the cilantro into a large bowl and mix. Add in the chicken and toss to coat (optional: cover bowl and allow chicken to marinate for 1 hour to overnight).
2
Heat a grill pan or skillet over medium high heat and cook the chicken about 5 minutes on each side or until fully cooked and no longer pink on the inside.
3
Remove chicken from the pan and sprinkle on remaining lime juice and cilantro. Serve.
2. Sweet potato wedges
650 cals, 9p, 91c, 21f (per meal)
2 tbsp (28mL)
2 1/2 sweetpotato, 5" long (525g)
1 1/4 tsp (8g)
5 dash, ground (1g)
Recipe has been scaled from original by 0.63x. 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. Spicy garlic lime chicken breast
775 cals, 127p, 7c, 26f (per meal)
5 tsp (25mL)
1 tbsp (10g)
5 tbsp (75mL)
1 1/4 tsp (7g)
3 1/3 dash, ground (1g)
3 1/3 dash (1g)
1 2/3 dash (0g)
3 1/3 dash, ground (1g)
2 1/2 lbs (1120g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
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. Baked fries
770 cals, 12p, 98c, 29f (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) 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.
lunch prep - 2 days
1. Bacon hamburger lettuce wrap
665 cals, 46p, 0c, 53f (per meal)
1
Heat a skillet over medium heat and cook bacon until done.
2
Meanwhile, form the beef into patties and season all sides with salt/pepper to taste.
3
Remove cooked bacon and place the patties in the skillet. Cook on each side for about 4 minutes (or until internal temperature reaches about 160 F (70 C)).
4
When patties are done, place on romaine lettuce and top with bacon.
5
Serve.
2. Tomato and avocado salad
860 cals, 11p, 24c, 67f (per meal)
1/2 cup minced (110g)
1/2 cup (110mL)
3 2/3 avocado(s) (737g)
3 2/3 medium whole (2-3/5" dia) (451g)
2 tbsp (28mL)
2 tsp (6g)
2 tsp (11g)
2 tsp, ground (4g)
Recipe has been scaled from original by 3.67x. 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.