3200 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 3200 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 (3200cals, 269g protein, 80g net carbs, 180g fat 45g fiber per day) cannot be customized.
Day 1
3175cals, 238g protein, 54g net carbs, 196g fat 57g fiber per day
4 wrap(s) (1263cal, 96p, 15c, 77f)
1 serving(s) (351cal, 4p, 4c, 30f)
20 oz (794cal, 126p, 0c, 32f)
1 1/2 serving(s) (759cal, 12p, 35c, 58f)
Day 2
3225cals, 353g protein, 95g net carbs, 145g fat 32g fiber per day
32 oz (1130cal, 202p, 6c, 34f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
20 oz (794cal, 126p, 0c, 32f)
1 1/2 serving(s) (759cal, 12p, 35c, 58f)
Day 3
3225cals, 283g protein, 97g net carbs, 175g fat 34g fiber per day
22 oz (1474cal, 128p, 5c, 103f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
21 oz (1049cal, 140p, 14c, 43f)
3 serving(s) (579cal, 9p, 74c, 22f)
Day 4
3225cals, 283g protein, 97g net carbs, 175g fat 34g fiber per day
22 oz (1474cal, 128p, 5c, 103f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
21 oz (1049cal, 140p, 14c, 43f)
3 serving(s) (579cal, 9p, 74c, 22f)
Day 5
3175cals, 240g protein, 34g net carbs, 203g fat 63g fiber per day
4 wrap(s) (1582cal, 114p, 12c, 107f)
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
3 1/4 serving(s) (518cal, 23p, 15c, 27f)
Day 6
3175cals, 240g protein, 34g net carbs, 203g fat 63g fiber per day
4 wrap(s) (1582cal, 114p, 12c, 107f)
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
3 1/4 serving(s) (518cal, 23p, 15c, 27f)
Day 7
3175cals, 244g protein, 146g net carbs, 164g fat 34g fiber per day
16 oz (1116cal, 103p, 19c, 69f)
1 3/4 serving(s) (309cal, 4p, 46c, 8f)
6 beets (145cal, 5p, 24c, 1f)
20 oz tilapia (974cal, 121p, 28c, 38f)
1 1/4 serving(s) (633cal, 10p, 29c, 48f)
Grocery List (42 items)
Fats and Oils
Oil
1 cup (238mL)
Olive oil
7 oz (215mL)
Marinade sauce
1 cup (240mL)
Poultry Products
Boneless skinless chicken breast, raw
7 lbs (3207g)
Chicken thighs, with bone and skin, raw
1 lbs (454g)
Spices and Herbs
Apple cider vinegar
2 tbsp (32g)
Mustard
4 tsp (20g)
Salt
1 3/4 tbsp (32g)
Black pepper
3 g (3g)
Fresh basil
42 leaves (21g)
Chili powder
2 1/3 tbsp (19g)
Thyme, dried
3 g (3g)
Ground coriander
2 1/2 tbsp (13g)
Ground cumin
2 1/2 tbsp (15g)
Capers
1 tbsp, drained (9g)
Paprika
1/4 tsp (1g)
Garlic powder
1/4 tsp (1g)
Brown deli mustard
1 1/2 tbsp (23g)
Nut and Seed Products
Walnuts
1 cup, chopped (119g)
Fruits and Fruit Juices
Apples
1 1/2 small (2-3/4" dia) (211g)
Avocados
7 avocado(s) (1407g)
Lemon juice
1 tsp (5mL)
Green olives
42 large (185g)
Lemon
2 large (154g)
Vegetables and Vegetable Products
Brussels sprouts
6 1/2 cup (561g)
Tomatoes
9 3/4 medium whole (2-3/5" dia) (1202g)
Romaine lettuce
12 leaf outer (336g)
Garlic
23 1/2 clove(s) (70g)
Collard greens
4 1/2 lbs (2098g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (545g)
Potatoes
3 large (3" to 4-1/4" dia.) (1107g)
Shallots
1 shallot (113g)
Beets, precooked (canned or refrigerated)
6 beet(s) (300g)
Sweets
Maple syrup
3 tbsp (43mL)
Honey
1 tbsp (21g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 lbs (454g)
Ham cold cuts
2 lbs (907g)
Finfish and Shellfish Products
Salmon
2 3/4 lbs (1248g)
Tilapia, raw
1 1/4 lbs (567g)
Pork Products
Pork loin chops, boneless, raw
5 chop (925g)
Bacon
16 slice(s) (160g)
Soups, Sauces, and Gravies
Vegetable broth
1/4 cup(s) (mL)
dinner prep - 2 days
1. Basic chicken breast
794cal, 126p, 0c, 32f (per meal)
Recipe has been scaled from original by 2.5x. 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. Brussels sprout, apple & walnut side salad
759cal, 13p, 35c, 58f (per meal)
1/4 cup (68mL)
1 1/2 tbsp (22g)
3/4 cup, chopped (84g)
1 small (2-3/4" dia) (149g)
4 1/2 cup (396g)
2 tbsp (30mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
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).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
lunch prep - 1 days
1. Roast beef lettuce wrap with avocado
1263cal, 96p, 15c, 77f (per meal)
2 plum tomato (124g)
2 avocado(s) (402g)
1 lbs (454g)
4 tsp (20g)
4 leaf outer (112g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
2. Avocado
351cal, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Marinaded chicken breast
1130cal, 202p, 6c, 34f (per meal)
Recipe has been scaled from original by 2x. 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. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
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. Garlic collard greens
199cal, 9p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
1049cal, 140p, 14c, 43f (per meal)
42 leaves (21g)
2 1/2 lbs (1191g)
2 1/3 tbsp (19g)
1 3/4 tsp (1g)
42 large (185g)
1 3/4 tsp (11g)
2 1/3 tbsp (35mL)
42 cherry tomatoes (714g)
Recipe has been scaled from original by 7x. 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. Baked fries
579cal, 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.
lunch prep - 2 days
1. Slow-baked salmon with lemon and thyme
1474cal, 128p, 5c, 103f (per meal)
2 large (154g)
2 3/4 lbs (1248g)
2 3/4 tbsp (41mL)
2 tsp, leaves (2g)
Recipe has been scaled from original by 1.83x. 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. Garlic collard greens
120cal, 5p, 4c, 6f (per meal)
2 1/4 clove(s) (7g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Coriander and cumin rubbed pork chops
1071cal, 103p, 7c, 69f (per meal)
5 tbsp (75mL)
5 dash (1g)
5 chop (925g)
2 1/2 tbsp (13g)
2 1/2 tbsp (15g)
7 1/2 clove(s) (23g)
1 1/4 tsp (8g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
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.
2. Garlic collard greens
518cal, 23p, 15c, 27f (per meal)
9 3/4 clove(s) (29g)
1/4 tbsp (5g)
3 1/4 tbsp (49mL)
3 1/4 lbs (1474g)
Recipe has been scaled from original by 3.25x. 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. Paleo ham, bacon, avocado lettuce wrap
1582cal, 114p, 12c, 107f (per meal)
2 avocado(s) (402g)
1 lbs (454g)
8 slice(s) (80g)
4 leaf outer (112g)
Recipe has been scaled from original by 4x. 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.
dinner prep - 1 days
1. Tilapia with tomato caper sauce
974cal, 121p, 28c, 38f (per meal)
1 shallot (113g)
2 tbsp (30mL)
1/4 cup(s) (mL)
2 clove(s) (6g)
1 tbsp, drained (9g)
2 large whole (3" dia) (364g)
1 1/4 lbs (567g)
1
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.
2
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.
3
When both elements are done, pour the tomato caper sauce on top of the tilapia and serve.
2. Brussels sprout, apple & walnut side salad
633cal, 10p, 29c, 48f (per meal)
2 tbsp (28mL)
2 tsp (9g)
5 tbsp, chopped (35g)
3/8 small (2-3/4" dia) (62g)
2 cup (165g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
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).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
1116cal, 103p, 19c, 69f (per meal)
1 lbs (454g)
2 dash (2g)
1 tsp, ground (1g)
1 tbsp (21g)
1 1/2 tbsp (23g)
Recipe has been scaled from original by 0.5x. 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. Beets
145cal, 5p, 24c, 1f (per meal)
6 beet(s) (300g)
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
3. Sweet potato fries
309cal, 4p, 46c, 8f (per meal)
1 dash, ground (0g)
1/3 tsp (2g)
1/3 tsp (1g)
1/3 tsp (1g)
1 3/4 tsp (9mL)
9 1/3 oz (265g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
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.