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 (3075cal, 250g protein, 112g net carbs, 163g fat, 42g fiber per day) cannot be customized.
Day 1
3100cal, 215g protein, 60g net carbs, 207g fat, 33g fiber
24 oz (1198cal, 160p, 16c, 50f)
1 sweet potato (309cal, 3p, 36c, 14f)
Day 2
3050cal, 412g protein, 66g net carbs, 111g fat, 35g fiber
29 1/3 oz (1086cal, 186p, 5c, 34f)
3 cup(s) (87cal, 8p, 6c, 0f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
32 oz (1270cal, 202p, 0c, 52f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
Day 3
3075cal, 204g protein, 168g net carbs, 163g fat, 32g fiber
13 1/3 oz (930cal, 86p, 16c, 58f)
2 3/4 serving(s) (578cal, 6p, 67c, 26f)
18 oz (1393cal, 109p, 50c, 80f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 4
3125cal, 223g protein, 122g net carbs, 173g fat, 46g fiber
15 oz salmon (1580cal, 103p, 23c, 115f)
1 1/4 serving(s) (745cal, 101p, 12c, 30f)
3 serving(s) (530cal, 8p, 79c, 14f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
Day 5
3050cal, 254g protein, 127g net carbs, 148g fat, 50g fiber
2 1/2 serving(s) (1385cal, 138p, 81c, 50f)
2 orange(s) (170cal, 3p, 32c, 0f)
16 oz (1027cal, 93p, 0c, 73f)
3 serving(s) (478cal, 21p, 14c, 25f)
Day 6
3050cal, 232g protein, 169g net carbs, 143g fat, 40g fiber
2 1/2 serving(s) (1385cal, 138p, 81c, 50f)
2 orange(s) (170cal, 3p, 32c, 0f)
14 oz (938cal, 82p, 3c, 66f)
2 serving(s) (420cal, 5p, 49c, 19f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 7
3075cal, 207g protein, 70g net carbs, 194g fat, 56g fiber
4 wrap(s) (878cal, 107p, 6c, 42f)
2 serving(s) (703cal, 8p, 8c, 59f)
14 oz (938cal, 82p, 3c, 66f)
2 serving(s) (420cal, 5p, 49c, 19f)
2 cup(s) (140cal, 5p, 4c, 9f)
Grocery List (42 items)
Vegetables and Vegetable Products
Sweet potatoes
10 sweetpotato, 5" long (2099g)
Tomatoes
7 1/4 medium whole (2-3/5" dia) (889g)
Pickles
4 spear (140g)
Iceberg lettuce
8 slice(s) (280g)
Collard greens
3 lbs (1437g)
Garlic
9 1/2 clove(s) (29g)
Frozen broccoli
7 cup (637g)
Red bell pepper
5/8 medium (approx 2-3/4" long, 2-1/2 dia.) (74g)
Onion
1/3 medium (2-1/2" dia) (34g)
Zucchini
5/8 medium (123g)
Broccoli
1 lbs (434g)
Fresh ginger
1 1/4 slices (1" dia) (3g)
Romaine lettuce
4 leaf outer (112g)
Fats and Oils
Oil
6 3/4 oz (205mL)
Olive oil
1/3 lbs (147mL)
Mayonnaise
4 tbsp (60mL)
Spices and Herbs
Salt
1 1/2 oz (43g)
Black pepper
1/3 oz (9g)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Lemon pepper
2 tbsp (13g)
Rosemary
1/3 oz (9g)
Brown deli mustard
1 1/4 tbsp (19g)
Thyme, dried
2 1/4 g (2g)
Garlic powder
4 dash (2g)
Paprika
4 dash (1g)
Oregano, dried
1 tsp, ground (2g)
Dijon mustard
1/2 cup (125g)
Fruits and Fruit Juices
Green olives
24 large (106g)
Orange
7 orange (1078g)
Lemon juice
1 fl oz (33mL)
Avocados
4 avocado(s) (787g)
Lemon
1 1/6 large (98g)
Poultry Products
Boneless skinless chicken breast, raw
10 lbs (4411g)
Chicken thighs, with bone and skin, raw
13 1/3 oz (378g)
Pork Products
Bacon
12 slice(s) (120g)
Nut and Seed Products
Pecans
3/4 cup, halves (74g)
Coconut milk, canned
5/8 can (284mL)
Finfish and Shellfish Products
Salmon
5 lbs (2183g)
Sweets
Honey
6 1/2 oz (187g)
Other
Mixed greens
10 cup (300g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
1200 cals, 160p, 16c, 50f (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. 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.
lunch prep - 1 days
1. Lettuce bun BLT
1035 cals, 45p, 5c, 90f (per meal)
4 spear (140g)
8 slice, medium (1/4" thick) (160g)
4 tbsp (60mL)
12 slice(s) (120g)
8 slice(s) (280g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, cut off two rounded edges of the iceberg lettuce to make two parts of the bun.
3
Spread mayo to the top iceberg slice.
4
Add cooked bacon, tomatoes, and pickles to the bottom iceberg slice and top with the other slice.
dinner prep - 1 days
1. Basic chicken breast
1270 cals, 202p, 0c, 52f (per meal)
Recipe has been scaled from original by 2x. 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
265 cals, 12p, 8c, 14f (per meal)
13 1/3 oz (378g)
2 1/2 tsp (13mL)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
Recipe has been scaled from original by 0.83x. 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. Lemon pepper chicken breast
1085 cals, 186p, 5c, 35f (per meal)
2 tbsp (13g)
1 tbsp (14mL)
2 lbs (821g)
Recipe has been scaled from original by 1.83x. 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. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
3. Broccoli
85 cals, 8p, 6c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Orange & rosemary salmon
1395 cals, 109p, 50c, 80f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. 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. Honey mustard chicken thighs w/ skin
930 cals, 86p, 16c, 58f (per meal)
1 1/4 tbsp (19g)
2 1/2 tsp (18g)
1 tsp, ground (1g)
1/4 tsp (1g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.42x. 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. Roasted rosemary sweet potatoes
580 cals, 6p, 67c, 26f (per meal)
2 sweetpotato, 5" long (385g)
1 tbsp (3g)
2 tbsp (28mL)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 0.92x. 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 - 1 days
1. One pan roasted chicken & veggies
745 cals, 101p, 12c, 30f (per meal)
1 lbs (425g)
1 tsp, ground (2g)
5/8 medium (approx 2-3/4" long, 2-1/2 dia.) (74g)
5 tbsp cherry tomatoes (47g)
1 1/4 tbsp (19mL)
1/3 medium (2-1/2" dia) (34g)
5/8 medium (123g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
10 tbsp chopped (57g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Garlic collard greens
265 cals, 12p, 8c, 14f (per meal)
13 1/3 oz (378g)
2 1/2 tsp (13mL)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
Recipe has been scaled from original by 0.83x. 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.
3. Sweet potato fries
530 cals, 8p, 79c, 14f (per meal)
1 lbs (454g)
1 tbsp (15mL)
4 dash (2g)
4 dash (1g)
4 dash (3g)
2 dash, ground (1g)
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
lunch prep - 1 days
1. Salmon & coconut ginger broccoli
1580 cals, 103p, 23c, 115f (per meal)
1 1/4 slices (1" dia) (3g)
5/8 can (282mL)
2 1/2 stalk (378g)
1 lbs (425g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
dinner prep - 1 days
1. Simple salmon
1025 cals, 93p, 0c, 73f (per meal)
Recipe has been scaled from original by 0.67x. 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. Garlic collard greens
480 cals, 21p, 14c, 25f (per meal)
1 1/2 lbs (680g)
1 1/2 tbsp (23mL)
4 1/2 clove(s) (14g)
3 dash (2g)
Recipe has been scaled from original by 1.5x. 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 - 2 days
1. Honey mustard chicken salad
1385 cals, 138p, 81c, 50f (per meal)
1 1/4 avocado(s) (251g)
1 1/4 cup, sliced (225g)
10 cup (300g)
2 1/2 lbs (1134g)
2 tbsp (30mL)
1/2 cup (170g)
1/2 cup (125g)
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
dinner prep - 2 days
1. Slow-baked salmon with lemon and thyme
940 cals, 82p, 3c, 66f (per meal)
1 3/4 lbs (794g)
1 3/4 tbsp (26mL)
1 tsp, leaves (1g)
1 1/6 large (98g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Roasted rosemary sweet potatoes
420 cals, 5p, 49c, 19f (per meal)
2 2/3 sweetpotato, 5" long (560g)
4 tsp (4g)
2 2/3 tbsp (40mL)
1/2 tbsp (8g)
1/2 tbsp, ground (3g)
Recipe has been scaled from original by 1.33x. 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.
lunch prep - 1 days
1. Buffalo chicken lettuce wrap
880 cals, 107p, 6c, 42f (per meal)
2 tsp (10mL)
4 leaf outer (112g)
1 lbs (454g)
1/3 cup (80mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2/3 avocado(s) (134g)
1/3 cup cherry tomatoes (50g)
Recipe has been scaled from original by 0.67x. 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.
2. Avocado
705 cals, 8p, 8c, 59f (per meal)
Recipe has been scaled from original by 2x. 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.