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 (3075cals, 256g protein, 87g net carbs, 171g fat 46g fiber per day) cannot be customized.
Day 1
3075cals, 234g protein, 65g net carbs, 185g fat 57g fiber per day
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
8 oz (82cal, 2p, 17c, 0f)
2 serving(s) (1001cal, 86p, 16c, 56f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
12 pickle boat(s) (207cal, 32p, 1c, 8f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
Day 2
3100cals, 277g protein, 59g net carbs, 176g fat 44g fiber per day
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
8 oz (82cal, 2p, 17c, 0f)
18 oz (899cal, 120p, 12c, 37f)
1 cup(s) (163cal, 11p, 3c, 11f)
12 pickle boat(s) (207cal, 32p, 1c, 8f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
Day 3
3125cals, 299g protein, 66g net carbs, 168g fat 39g fiber per day
1 apple(s) (396cal, 9p, 29c, 23f)
2 egg(s) (139cal, 13p, 1c, 10f)
18 oz (899cal, 120p, 12c, 37f)
1 cup(s) (163cal, 11p, 3c, 11f)
12 pickle boat(s) (207cal, 32p, 1c, 8f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
16 oz (631cal, 102p, 1c, 24f)
2 serving(s) (469cal, 6p, 13c, 37f)
Day 4
3100cals, 219g protein, 102g net carbs, 182g fat 42g fiber per day
1 apple(s) (396cal, 9p, 29c, 23f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 wrap(s) (593cal, 43p, 5c, 40f)
5/8 cup(s) (487cal, 12p, 24c, 37f)
3 serving(s) (220cal, 32p, 18c, 2f)
1/2 apple(s) (158cal, 4p, 12c, 9f)
16 oz (631cal, 102p, 1c, 24f)
2 serving(s) (469cal, 6p, 13c, 37f)
Day 5
3050cals, 286g protein, 128g net carbs, 137g fat 39g fiber per day
1 apple(s) (396cal, 9p, 29c, 23f)
2 egg(s) (139cal, 13p, 1c, 10f)
18 2/3 oz (691cal, 119p, 3c, 22f)
1 1/2 serving(s) (391cal, 5p, 54c, 13f)
3 serving(s) (220cal, 32p, 18c, 2f)
1/2 apple(s) (158cal, 4p, 12c, 9f)
16 oz (635cal, 101p, 0c, 26f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
Day 6
3025cals, 269g protein, 99g net carbs, 154g fat 43g fiber per day
4 ball(s) (539cal, 25p, 7c, 42f)
18 2/3 oz (691cal, 119p, 3c, 22f)
1 1/2 serving(s) (391cal, 5p, 54c, 13f)
16 oz (635cal, 101p, 0c, 26f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
Day 7
3125cals, 204g protein, 92g net carbs, 192g fat 56g fiber per day
4 ball(s) (539cal, 25p, 7c, 42f)
3 1/2 wrap(s) (819cal, 75p, 20c, 41f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
2 serving(s) (1100cal, 82p, 27c, 66f)
Grocery List (41 items)
Spices and Herbs
Fresh basil
42 leaves (21g)
Black pepper
1/3 oz (9g)
Salt
1 1/4 oz (34g)
Chili powder
2 tbsp (16g)
Garlic powder
2 1/2 tsp (7g)
Lemon pepper
2 1/3 tbsp (16g)
Dijon mustard
1 3/4 tbsp (26g)
Fruits and Fruit Juices
Avocados
11 1/4 avocado(s) (2253g)
Watermelon
16 oz (453g)
Lime juice
5 1/2 fl oz (166mL)
Green olives
36 large (158g)
Blueberries
3/4 cup (111g)
Apples
7 medium (3" dia) (1274g)
Vegetables and Vegetable Products
Tomatoes
13 3/4 medium whole (2-3/5" dia) (1694g)
Pickles
18 medium (3" long) (504g)
Onion
3 medium (2-1/2" dia) (317g)
Brussels sprouts
10 sprouts (190g)
Romaine lettuce
5 leaf outer (140g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Fresh cilantro
4 tsp, chopped (4g)
Raw celery
4 tbsp chopped (25g)
Dairy and Egg Products
Eggs
16 large (800g)
Finfish and Shellfish Products
Canned tuna
6 can (1017g)
Nut and Seed Products
Mixed nuts
3/4 cup (101g)
Sunflower kernels
1/4 lbs (99g)
Walnuts
12 walnuts (24g)
Almond butter
1/2 lbs (253g)
Roasted cashews
1 cup (131g)
Other
Mixed greens
3 1/3 cup (100g)
Frozen cauliflower
2 cup (227g)
Italian seasoning
1 tsp (4g)
Almond flour
4 tbsp (28g)
Fats and Oils
Oil
1/4 lbs (102mL)
Olive oil
1/4 lbs (106mL)
Balsamic vinaigrette
1/2 cup (120mL)
Poultry Products
Boneless skinless chicken breast, raw
10 lbs (4549g)
Pork Products
Bacon, raw
2 slice(s) (57g)
Bacon
3 slice(s) (30g)
Snacks
Beef jerky
6 oz (170g)
Sausages and Luncheon Meats
Ham cold cuts
1 1/4 lbs (567g)
Beverages
Protein powder
4 tbsp (23g)
breakfast prep - 2 days
1. Eggs with tomato and avocado
489cal, 23p, 6c, 37f (per meal)
3 leaves (2g)
3/4 avocado(s) (151g)
3 slice(s), thick/large (1/2" thick) (81g)
3 dash (0g)
3 large (150g)
3 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
snack prep - 3 days
1. Tuna pickle boats
207cal, 32p, 1c, 8f (per meal)
Recipe has been scaled from original by 6x. 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 - 2 days
1. Avocado tuna salad
727cal, 68p, 10c, 40f (per meal)
5/6 small (58g)
13 1/3 tbsp, chopped (150g)
3 1/3 can (573g)
3 1/3 cup (100g)
1/2 tsp (0g)
1/2 tsp (1g)
1 tbsp (17mL)
1 2/3 avocado(s) (335g)
Recipe has been scaled from original by 3.33x. 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.
lunch prep - 1 days
1. Chicken avocado salad
1001cal, 86p, 16c, 56f (per meal)
10 sprouts (190g)
4 tsp (20mL)
4 tsp (20mL)
1 avocado(s) (201g)
2 tbsp chopped (20g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
2. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
899cal, 120p, 12c, 37f (per meal)
36 leaves (18g)
2 1/4 lbs (1021g)
2 tbsp (16g)
1/2 tbsp (1g)
36 large (158g)
1/2 tbsp (9g)
2 tbsp (30mL)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. 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. Bacon cauliflower rice
163cal, 11p, 3c, 11f (per meal)
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.
dinner prep - 2 days
1. Balsamic chicken breast
631cal, 102p, 1c, 24f (per meal)
1 tsp (4g)
4 tsp (20mL)
1/2 cup (120mL)
2 lbs (907g)
Recipe has been scaled from original by 2x. 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. Tomato and avocado salad
469cal, 6p, 13c, 37f (per meal)
1 tsp, ground (2g)
1 tsp (6g)
1 tsp (3g)
1 tbsp (15mL)
2 medium whole (2-3/5" dia) (246g)
2 avocado(s) (402g)
4 tbsp (60mL)
4 tbsp minced (60g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 3 days
1. Blueberry nut apple slices
396cal, 9p, 29c, 23f (per meal)
4 walnuts (8g)
4 tbsp (37g)
2 tbsp (32g)
1 medium (3" dia) (182g)
1
Cut apple into slices (approx. 6 slices per apple). Cut out the core and seeds at the center of the slices with a knife.
2
Spread almond butter on slices and top with blueberries and chopped walnuts. Serve.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
2. 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 - 1 days
1. Paleo ham, bacon, avocado lettuce wrap
593cal, 43p, 5c, 40f (per meal)
3/4 avocado(s) (151g)
6 oz (170g)
3 slice(s) (30g)
1 1/2 leaf outer (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.
lunch prep - 2 days
1. Lemon pepper chicken breast
691cal, 119p, 3c, 22f (per meal)
2 1/3 tbsp (16g)
3 1/2 tsp (17mL)
2 1/3 lbs (1045g)
Recipe has been scaled from original by 2.33x. 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
391cal, 5p, 54c, 13f (per meal)
2 1/4 tbsp (34mL)
3 sweetpotato, 5" long (630g)
1/4 tbsp, ground (2g)
1/2 tbsp (9g)
Recipe has been scaled from original by 0.75x. 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. Basic chicken breast
635cal, 101p, 0c, 26f (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. Tomato and avocado salad
411cal, 5p, 12c, 32f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 3/4 medium whole (2-3/5" dia) (215g)
1 3/4 avocado(s) (352g)
1/4 cup (53mL)
1/4 cup minced (53g)
Recipe has been scaled from original by 1.75x. 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.
snack prep - 2 days
1. Avocado deviled eggs
257cal, 14p, 2c, 19f (per meal)
4 tsp, chopped (4g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
breakfast prep - 2 days
1. Almond protein balls
539cal, 25p, 7c, 42f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
dinner prep - 1 days
1. Avocado, apple, chicken salad
1100cal, 82p, 27c, 66f (per meal)
3/4 lbs (340g)
2 tsp (10mL)
2 dash, ground (1g)
2 dash (2g)
4 dash (2g)
2 tbsp (30mL)
4 tbsp chopped (25g)
1 medium (3" dia) (182g)
1 avocado(s) (201g)
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
lunch prep - 1 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.