3200 calorie paleo meal plan
In just a few clicks, generate your own 3200 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 (3000cal, 238g protein, 113g net carbs, 163g fat, 31g fiber per day) cannot be customized.
Day 1
3225cal, 273g protein, 129g net carbs, 162g fat, 38g fiber
2 taco (602cal, 45p, 7c, 40f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
12 oz (837cal, 77p, 14c, 52f)
1 sweet potato (309cal, 3p, 36c, 14f)
8 slices (209cal, 32p, 4c, 6f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
15 oz (749cal, 100p, 10c, 31f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 2
3150cal, 281g protein, 102g net carbs, 166g fat, 34g fiber
2 taco (602cal, 45p, 7c, 40f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
12 oz (837cal, 77p, 14c, 52f)
1 sweet potato (309cal, 3p, 36c, 14f)
8 slices (209cal, 32p, 4c, 6f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
18 2/3 oz (801cal, 102p, 21c, 34f)
4 serving(s) (164cal, 11p, 16c, 1f)
Day 3
2875cal, 200g protein, 139g net carbs, 155g fat, 30g fiber
6 oz (600cal, 42p, 3c, 46f)
2 1/3 cup(s) (141cal, 2p, 7c, 10f)
8 slices (209cal, 32p, 4c, 6f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
14 oz (521cal, 79p, 1c, 22f)
2 sweet potato (618cal, 6p, 72c, 28f)
Day 4
2900cal, 184g protein, 153g net carbs, 159g fat, 33g fiber
6 oz (600cal, 42p, 3c, 46f)
2 1/3 cup(s) (141cal, 2p, 7c, 10f)
2 serving(s) (146cal, 21p, 12c, 2f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
14 oz (521cal, 79p, 1c, 22f)
2 sweet potato (618cal, 6p, 72c, 28f)
Day 5
2850cal, 239g protein, 62g net carbs, 173g fat, 23g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
14 oz (542cal, 89p, 5c, 18f)
2 2/3 cup(s) (161cal, 3p, 8c, 12f)
1 serving(s) (82cal, 3p, 4c, 5f)
2 serving(s) (146cal, 21p, 12c, 2f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
16 oz (936cal, 80p, 1c, 68f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Day 6
2825cal, 232g protein, 64g net carbs, 171g fat, 22g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
14 oz (542cal, 89p, 5c, 18f)
2 2/3 cup(s) (161cal, 3p, 8c, 12f)
1 serving(s) (82cal, 3p, 4c, 5f)
3 1/2 serving(s) (373cal, 18p, 12c, 26f)
1 peach(es) (66cal, 1p, 12c, 0f)
16 oz (936cal, 80p, 1c, 68f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Day 7
3150cal, 260g protein, 145g net carbs, 154g fat, 35g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
14 oz (1083cal, 84p, 38c, 62f)
1 serving(s) (32cal, 1p, 4c, 0f)
3 1/2 serving(s) (373cal, 18p, 12c, 26f)
1 peach(es) (66cal, 1p, 12c, 0f)
18 oz (636cal, 113p, 3c, 19f)
1 1/2 serving(s) (391cal, 5p, 54c, 13f)
Grocery List (48 items)
Nut and Seed Products
Sunflower kernels
1/4 lbs (106g)
Roasted cashews
6 tbsp, halves and whole (51g)
Soups, Sauces, and Gravies
Salsa
1 1/4 cup (360g)
Hot sauce
1/4 cup (56mL)
Sausages and Luncheon Meats
Ham cold cuts
24 slice (552g)
Vegetables and Vegetable Products
Sweet potatoes
9 sweetpotato, 5" long (1890g)
Tomatoes
57 cherry tomatoes (969g)
Frozen sugar snap peas
4 cup (576g)
Mushrooms
1/2 lbs (227g)
Zucchini
1 medium (196g)
Garlic
3 3/4 clove(s) (11g)
Cauliflower
3 1/2 cup(s), riced (448g)
Frozen green beans
2/3 cup (81g)
Fats and Oils
Olive oil
1/4 lbs (144mL)
Oil
6 1/2 oz (198mL)
Marinade sauce
1/2 cup (134mL)
Spices and Herbs
Salt
1 oz (29g)
Black pepper
5 g (5g)
Chili powder
2 1/2 tsp (7g)
Fresh basil
15 leaves (8g)
Brown deli mustard
4 tbsp (60g)
Thyme, dried
1 tbsp, ground (4g)
Cajun seasoning
1/2 tbsp (3g)
Garlic powder
3/4 tbsp (7g)
Cayenne pepper
1/4 tsp (1g)
Paprika
1 dash (0g)
Rosemary
1 tsp (1g)
Fruits and Fruit Juices
Green olives
15 large (66g)
Avocados
2 avocado(s) (402g)
Peach
10 medium (2-2/3" dia) (1500g)
Lemon juice
3/4 fl oz (23mL)
Grapes
4 1/2 cup (414g)
Lime juice
1/4 cup (53mL)
Orange
2 1/3 orange (359g)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1713g)
Chicken thighs, with bone and skin, raw
2 1/4 lbs (1020g)
Ground turkey, raw
6 oz (170g)
Boneless skinless chicken thighs
18 2/3 oz (529g)
Sweets
Honey
2 2/3 tbsp (56g)
Dairy and Egg Products
Eggs
28 1/2 medium (1248g)
Other
Frozen cauliflower
10 cup (1134g)
Chicken, drumsticks, with skin
2 lbs (907g)
Pork rinds
1 oz (28g)
Beverages
Water
1/2 cup(s) (119mL)
Finfish and Shellfish Products
Tilapia, raw
1 3/4 lbs (784g)
Salmon
2 1/3 fillet/s (6 oz each) (397g)
Snacks
Beef jerky
4 oz (113g)
Pork Products
Bacon
18 slice(s) (180g)
snack prep - 3 days
1. Ham chips with salsa
210 cals, 32p, 4c, 6f (per meal)
Recipe has been scaled from original by 12x. 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.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
750 cals, 100p, 10c, 31f (per meal)
15 cherry tomatoes (255g)
2 1/2 tsp (13mL)
5 dash (4g)
15 large (66g)
5 dash (1g)
2 1/2 tsp (7g)
1 lbs (425g)
15 leaves (8g)
Recipe has been scaled from original by 2.5x. 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. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. 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 - 2 days
1. Honey mustard chicken thighs w/ skin
835 cals, 77p, 14c, 52f (per meal)
2 1/4 tbsp (34g)
1 1/2 tbsp (32g)
1/2 tbsp, ground (2g)
3 dash (2g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.75x. 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. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
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.
breakfast prep - 2 days
1. Egg tortilla breakfast taco
600 cals, 45p, 7c, 40f (per meal)
4 large (200g)
4 tbsp (72g)
1/2 avocado(s) (101g)
3 oz (85g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Separate egg whites and yolks into separate bowls.
2
Whisk egg whites with salt/pepper to taste and heat/grease a non-stick skillet that's about the size of a medium tortilla.
3
Pour in egg whites and swirl to coat the bottom of the pan evenly. Let cook for one minute, then cover and cook about one minute more, until done.
4
When done, remove egg 'tortilla' to a plate and cover to keep warm.
5
In the skillet, add ground turkey and cook until browned.
6
Add in the salsa and cook for a couple minutes.
7
Whisk egg yolks and pour into pan. Stir to scramble with other ingredients (or cook separately).
8
Once cooked to your liking, remove from pan and put meat and egg on top of the egg 'tortilla'.
9
Top with sliced avocado.
10
Serve warm.
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Honey mustard chicken thighs
800 cals, 102p, 21c, 34f (per meal)
3 1/2 tsp (24g)
1 tsp, ground (2g)
1/4 tsp (2g)
18 2/3 oz (529g)
1 3/4 tbsp (26g)
Recipe has been scaled from original by 0.58x. 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. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Paleo chicken thighs and mushrooms
600 cals, 42p, 3c, 46f (per meal)
1/2 lbs (227g)
2 dash (0g)
2 thigh (6 oz ea) (340g)
3 tbsp (45mL)
2 dash (1g)
1/2 cup(s) (119mL)
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Cauliflower rice
140 cals, 2p, 7c, 11f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 2 days
1. Pan fried tilapia
520 cals, 79p, 1c, 22f (per meal)
1 3/4 lbs (784g)
2 1/3 tbsp (35mL)
1 tsp, ground (3g)
1 tsp (7g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Sweet potato medallions
620 cals, 6p, 72c, 28f (per meal)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
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.
snack prep - 2 days
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
3. 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.
breakfast prep - 3 days
1. Bacon & egg sandwich
440 cals, 34p, 2c, 34f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C).
2
Take the strips of bacon and cut in half lengthwise so that you effectively double the number of strips (12 for each sandwich).
3
For each side of a 'bun', use 6 strips, with 3 going vertically, and 3 going horizontally. Intertwine the pieces to make a weave.
4
When both sides of the 'bun' are created, place them on a baking sheet and cook in oven for 20-30 minutes, flipping half way through.
5
Cook eggs according to your preference.
6
Remove bacon from oven, and once it has cooled a bit, put the eggs in between the 'buns' to form the sandwich.
7
Serve.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Low carb fried chicken
935 cals, 80p, 1c, 68f (per meal)
2 lbs (907g)
1 oz (28g)
1/2 tbsp (3g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Garlic zucchini noodles
80 cals, 1p, 2c, 7f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
lunch prep - 2 days
1. Spicy garlic lime chicken breast
540 cals, 89p, 5c, 18f (per meal)
3 1/2 tsp (17mL)
3/4 tbsp (7g)
1/4 cup (52mL)
1 tsp (5g)
1/4 tsp, ground (1g)
1/4 tsp (1g)
1 dash (0g)
1/4 tsp, ground (0g)
1 3/4 lbs (784g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Cauliflower rice
160 cals, 3p, 8c, 12f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
snack prep - 2 days
1. Skillet cauliflower tots
375 cals, 18p, 12c, 26f (per meal)
3 1/2 cup(s), riced (448g)
3 1/2 extra large (196g)
3 1/2 tsp (10g)
2 1/3 tbsp (35mL)
1 3/4 tbsp (26mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
lunch prep - 1 days
1. Orange & rosemary salmon
1085 cals, 85p, 39c, 62f (per meal)
Recipe has been scaled from original by 1.17x. 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. Green beans
30 cals, 1p, 4c, 0f (per meal)
2/3 cup (81g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Marinaded chicken breast
635 cals, 113p, 3c, 19f (per meal)
Recipe has been scaled from original by 1.13x. 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
390 cals, 5p, 54c, 13f (per meal)
1 tbsp (17mL)
1 1/2 sweetpotato, 5" long (315g)
1/4 tbsp (5g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.38x. 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.