3100 calorie paleo meal plan
In just a few clicks, generate your own 3100 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 (3100cal, 242g protein, 121g net carbs, 163g fat, 48g fiber per day) cannot be customized.
Day 1
3100cal, 199g protein, 120g net carbs, 184g fat, 45g fiber
2 slices (276cal, 9p, 2c, 23f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
3 egg(s) (213cal, 17p, 1c, 16f)
13 1/3 oz (778cal, 60p, 1c, 59f)
4 cup(s) (279cal, 11p, 8c, 18f)
7 oz salmon (655cal, 46p, 20c, 40f)
2 serving(s) (386cal, 6p, 49c, 14f)
Day 2
3100cal, 262g protein, 83g net carbs, 174g fat, 44g fiber
2 slices (276cal, 9p, 2c, 23f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
3 egg(s) (213cal, 17p, 1c, 16f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
2 serving(s) (899cal, 105p, 22c, 40f)
1 serving(s) (188cal, 7p, 6c, 14f)
Day 3
3125cal, 264g protein, 102g net carbs, 167g fat, 46g fiber
3 1/2 wrap(s) (1108cal, 96p, 19c, 65f)
2 1/2 serving(s) (735cal, 65p, 49c, 25f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 4
3125cal, 227g protein, 92g net carbs, 182g fat, 54g fiber
3 1/2 wrap(s) (1108cal, 96p, 19c, 65f)
2 1/2 serving(s) (735cal, 65p, 49c, 25f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 5
3075cal, 237g protein, 94g net carbs, 173g fat, 51g fiber
2 1/2 serving(s) (288cal, 42p, 7c, 10f)
2 banana(s) (233cal, 3p, 48c, 1f)
16 oz steak (950cal, 92p, 0c, 65f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Day 6
3050cal, 252g protein, 179g net carbs, 125g fat, 55g fiber
2 1/2 serving(s) (288cal, 42p, 7c, 10f)
2 banana(s) (233cal, 3p, 48c, 1f)
13 1/3 oz (471cal, 84p, 2c, 14f)
3 serving(s) (579cal, 9p, 74c, 22f)
6 slices (157cal, 24p, 3c, 5f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Day 7
3150cal, 251g protein, 178g net carbs, 140g fat, 42g fiber
2 1/2 serving(s) (288cal, 42p, 7c, 10f)
2 banana(s) (233cal, 3p, 48c, 1f)
13 1/3 oz (471cal, 84p, 2c, 14f)
3 serving(s) (579cal, 9p, 74c, 22f)
6 slices (157cal, 24p, 3c, 5f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 2/3 serving(s) (934cal, 80p, 14c, 60f)
1 serving(s) (235cal, 3p, 7c, 18f)
Grocery List (51 items)
Finfish and Shellfish Products
Canned tuna
12 3/4 can (2196g)
Salmon
1/2 lbs (198g)
Vegetables and Vegetable Products
Pickles
27 medium (3" long) (756g)
Potatoes
4 large (3" to 4-1/4" dia.) (1476g)
Canned crushed tomatoes
14 tbsp (212g)
Onion
2 1/4 medium (2-1/2" dia) (244g)
Bell pepper
6 large (958g)
Frozen broccoli
2 lbs (856g)
Tomatoes
4 medium whole (2-3/5" dia) (509g)
Carrots
9 medium (549g)
Beets, precooked (canned or refrigerated)
1/2 lbs (227g)
Romaine lettuce
7 leaf outer (196g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (525g)
Cucumber
2 cucumber (8-1/4") (564g)
Fresh ginger
5 tsp (10g)
Garlic
3 1/3 clove(s) (10g)
Fruits and Fruit Juices
Banana
9 medium (7" to 7-7/8" long) (1062g)
Grapes
3 cup (276g)
Avocados
8 avocado(s) (1575g)
Lime juice
2 fl oz (66mL)
Lemon juice
1 tsp (5mL)
Blackberries
2 2/3 cup (384g)
Fats and Oils
Oil
4 oz (124mL)
Olive oil
1 3/4 oz (56mL)
Marinade sauce
13 1/4 tbsp (199mL)
Spices and Herbs
Ground cumin
1 tsp (2g)
Dried dill weed
1 tsp (1g)
Black pepper
5 g (5g)
Salt
1/2 oz (12g)
Thyme, dried
4 dash, leaves (1g)
Dijon mustard
1/4 cup (53g)
Paprika
5 dash (1g)
Garlic powder
5 dash (2g)
Beverages
Water
1/4 cup(s) (52mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 1/4 tbsp (34mL)
Apple cider vinegar
1 tsp (0mL)
Salsa
6 tbsp (108g)
Other
Chicken, drumsticks, with skin
13 1/4 oz (378g)
Mixed greens
1 2/3 cup (50g)
Dairy and Egg Products
Eggs
15 medium (664g)
Pork Products
Bacon
18 slice(s) (180g)
Nut and Seed Products
Walnuts
6 3/4 tbsp shelled (50 halves) (42g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Mixed nuts
3/4 cup (101g)
Roasted cashews
1/3 cup, halves and whole (46g)
Poultry Products
Boneless skinless chicken breast, raw
2 2/3 lbs (1195g)
Ground turkey, raw
1 1/4 lbs (567g)
Sausages and Luncheon Meats
Turkey cold cuts
1 3/4 lbs (794g)
Ham cold cuts
16 slice (368g)
Beef Products
Sirloin steak, raw
2 lbs (831g)
snack prep - 3 days
1. Tuna pickle boats
310 cals, 48p, 2c, 12f (per meal)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
2
Liberally pack the tuna into the center.
3
Season with salt/pepper to taste.
4
Serve.
dinner prep - 1 days
1. Salmon & veggie one pot
655 cals, 46p, 20c, 40f (per meal)
1 tsp (2g)
1/4 cup(s) (52mL)
2 1/2 tsp (13mL)
1 tsp (1g)
14 tbsp (212g)
7/8 small (61g)
7/8 medium (104g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Baked fries
385 cals, 6p, 49c, 14f (per meal)
Recipe has been scaled from original by 0.5x. 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. Buffalo drumsticks
780 cals, 60p, 1c, 59f (per meal)
2 1/4 tbsp (33mL)
1 1/4 tsp (6mL)
1/4 tsp (1g)
1/4 tsp, ground (0g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.42x. 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. Olive oil drizzled broccoli
280 cals, 11p, 8c, 18f (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.
breakfast prep - 2 days
1. Bacon avocado "toast"
275 cals, 9p, 2c, 23f (per meal)
2. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Avocado tuna salad
725 cals, 68p, 10c, 40f (per meal)
5/6 avocado(s) (168g)
1/2 tbsp (8mL)
1/4 tsp (1g)
1/4 tsp (0g)
1 2/3 cup (50g)
3/8 small (29g)
1 2/3 can (287g)
6 2/3 tbsp, chopped (75g)
Recipe has been scaled from original by 1.67x. 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.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
900 cals, 105p, 22c, 40f (per meal)
1 lbs (448g)
1 tsp (0mL)
4 dash, leaves (1g)
2 tbsp (30mL)
1 medium (61g)
1/2 lbs (227g)
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.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
lunch prep - 2 days
1. Turkey, bacon, avocado lettuce wrap
1110 cals, 96p, 19c, 65f (per meal)
1 3/4 tbsp (26g)
3 1/2 leaf outer (98g)
14 oz (397g)
7 slice(s) (70g)
7 slice, medium (1/4" thick) (140g)
7/8 avocado(s) (176g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Spread the mustard on the inside of the leaf.
3
Place the turkey, avocado, bacon, and tomatoes on the mustard.
4
Wrap the leaf up. Serve.
dinner prep - 2 days
1. Turkey-broccoli-sweet potato bowl
735 cals, 65p, 49c, 25f (per meal)
1 1/4 lbs (567g)
5 dash (1g)
2 1/2 sweetpotato, 5" long (525g)
1 1/4 package (355g)
5 dash (4g)
5 dash, ground (1g)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes with the oil, paprika, salt, and pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.
breakfast prep - 2 days
1. Egg wrap with ham
325 cals, 33p, 2c, 21f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Crack eggs and separate out whites and yolks in separate bowls.
2
Lightly mix the egg whites with a fork and pour them into a small, greased, non-stick skillet over low heat, making sure mixture lays evenly in the bottom in the shape of a circle.
3
While egg white is cooking, mix in the ham and salt/pepper to taste to the egg yolk bowl. Mix well.
4
Once egg white has firmed a bit, flip it over and finish cooking the other side.
5
Remove egg white wrap and pour in egg yolk mixture to the skillet. Cook until done.
6
While egg white wrap is still warm, use it as a tortilla and add in the egg-yolk mixture.
7
Wrap up and serve.
8
To store: you can make these in bulk by wrapping them up in plastic and storing in the fridge. Reheat gently in microwave when ready to eat.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 2 days
2. Blackberries
95 cals, 3p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
breakfast prep - 3 days
1. Tuna cucumber bites
290 cals, 42p, 7c, 10f (per meal)
Recipe has been scaled from original by 2.5x. 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.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
4 can (688g)
2 avocado(s) (402g)
4 tsp (20mL)
4 dash (2g)
4 dash (0g)
4 large (656g)
1 small (70g)
Recipe has been scaled from original by 4x. 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. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Classic steak
950 cals, 92p, 0c, 65f (per meal)
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 2 days
1. Ham chips with salsa
155 cals, 24p, 3c, 5f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut ham into bite-sized shapes.
2
Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.
3
Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.
4
Remove from oven and let cool. They will firm up more when cool.
5
Serve with salsa.
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
3. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Marinaded chicken breast
470 cals, 84p, 2c, 14f (per meal)
Recipe has been scaled from original by 1.67x. 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 fries
580 cals, 9p, 74c, 22f (per meal)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Pepper steak stir fry
935 cals, 80p, 14c, 60f (per meal)
13 1/3 oz (378g)
1 2/3 medium (198g)
5 tsp (10g)
3 1/3 clove(s) (10g)
1/2 tsp, ground (1g)
2 1/2 tsp (13mL)
3/8 medium (2-1/2" dia) (46g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
2
Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
3
Put steak into skillet and cook until brown, about 2-3 minutes.
4
Add vegetables back into the pan and cook for another minute or so.
5
Serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.