3200 calorie intermittent fasting paleo meal plan

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

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.

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).

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.

ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).

In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.

Drizzle vinaigrette over the salad and serve.

Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.

Refrigerate and marinade for at least 1 hour, but preferably overnight.

BAKE

Preheat the oven to 400 degrees F.

Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.

After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.

BROIL/GRILL

Preheat the oven to broil/grill.

Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.

Preheat oven to 400 F (200 C) and grease a baking sheet.

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).

Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.

Rinse the collards, pat them dry, remove their stems, and chop up the leaves.

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.

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).

Season with salt and serve.

Heat the oven to 425 F (220 C)

Put chicken breast in a small baking dish.

Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.

On top of the chicken put the tomato, basil, and olives.

Put the baking dish in the oven and cook for about 25 minutes.

Check the chicken is cooked through. If not then add a few minutes of cook time.

Preheat oven to 450°F (230°C) and line a baking sheet with foil.

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.

Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.

Preheat oven to 275 F (135 C).

Line a rimmed baking sheet with greased aluminum foil.

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.

Place salmon fillets, skin side down, on the baking sheet.

Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.

Rinse the collards, pat them dry, remove their stems, and chop up the leaves.

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.

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).

Season with salt and serve.

Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.

Season the pork chops with salt and pepper, rub with the paste.

Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.

Rinse the collards, pat them dry, remove their stems, and chop up the leaves.

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.

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).

Season with salt and serve.

Cook the bacon according to the directions on the package.

Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.

Sauce: Add half of the oil (reserving the rest for later), garlic and shallot to a skillet over medium heat. Sautee for about 5 minutes. Stir in tomatoes and cook for another 3-5 minutes. Add in broth and simmer for about 5 minutes until it has reduced. Add capers, cook for 1 more minute and turn off heat.

Fish: Line a baking sheet with foil and preheat your oven's broiler. Prep the fish by rubbing all sides with the remaining oil, and a pinch of salt/pepper. Place the fish on the baking sheet and bake in the broiler on the lowest rack for 6-8 minutes. Check fish every few minutes to make sure it doesn't overcook or get scorched. Tilapia will be done when flesh is opaque and flakes with a fork.

When both elements are done, pour the tomato caper sauce on top of the tilapia and serve.

Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).

In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.

Drizzle vinaigrette over the salad and serve.

Preheat oven to 375 F (190 C).

Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.

Arrange chicken on a parchment-lined baking sheet.

Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.

Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.

Heat the oven to 400.

Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.

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.

Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.

Serve.