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 (3175cal, 273g protein, 148g net carbs, 143g fat, 50g fiber per day) cannot be customized.
Day 1
3175cal, 297g protein, 161g net carbs, 132g fat, 37g fiber
16 oz (592cal, 102p, 3c, 19f)
1 sweet potato (309cal, 3p, 36c, 14f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
2 serving(s) (138cal, 3p, 7c, 10f)
3 egg(s) (208cal, 19p, 1c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
20 oz (789cal, 128p, 2c, 30f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 2
3150cal, 256g protein, 196g net carbs, 126g fat, 54g fiber
2 serving(s) (138cal, 3p, 7c, 10f)
3 egg(s) (208cal, 19p, 1c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
20 oz (789cal, 128p, 2c, 30f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 3
3150cal, 338g protein, 116g net carbs, 131g fat, 38g fiber
3 serving(s) (998cal, 119p, 59c, 25f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 serving(s) (138cal, 3p, 7c, 10f)
3 egg(s) (208cal, 19p, 1c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 4
3200cal, 326g protein, 148g net carbs, 125g fat, 47g fiber
3 serving(s) (998cal, 119p, 59c, 25f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 5
3200cal, 232g protein, 157g net carbs, 151g fat, 72g fiber
1 sandwich(es) (368cal, 21p, 9c, 24f)
2 orange(s) (170cal, 3p, 32c, 0f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
Day 6
3150cal, 230g protein, 124g net carbs, 164g fat, 66g fiber
1 sandwich(es) (368cal, 21p, 9c, 24f)
2 orange(s) (170cal, 3p, 32c, 0f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
Day 7
3175cal, 232g protein, 133g net carbs, 175g fat, 38g fiber
1 sandwich(es) (368cal, 21p, 9c, 24f)
2 orange(s) (170cal, 3p, 32c, 0f)
16 oz (934cal, 72p, 1c, 71f)
2 1/2 serving(s) (213cal, 7p, 21c, 8f)
18 oz (636cal, 113p, 3c, 19f)
1 1/2 sweet potato (464cal, 5p, 54c, 21f)
Grocery List (40 items)
Fats and Oils
Olive oil
3 oz (95mL)
Oil
1/4 lbs (134mL)
Balsamic vinaigrette
9 1/3 oz (270mL)
Salad dressing
1 1/3 cup (285mL)
Marinade sauce
1/2 cup (134mL)
Vegetables and Vegetable Products
Kale leaves
2 bunch (340g)
Tomatoes
9 1/2 medium whole (2-3/5" dia) (1161g)
Sweet potatoes
9 1/2 sweetpotato, 5" long (1995g)
Frozen green beans
1 2/3 cup (202g)
Artichokes, canned
1 1/3 cup hearts (224g)
Frozen broccoli
2 1/2 lbs (1154g)
Portabella cap
6 piece whole (846g)
Bell pepper
4 large (656g)
Onion
1 small (70g)
Romaine lettuce
8 leaf outer (224g)
Cucumber
5/6 cucumber (8-1/4") (251g)
Raw celery
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Spices and Herbs
Salt
1 oz (24g)
Lemon pepper
1 tbsp (7g)
Black pepper
4 1/4 g (4g)
Paprika
1/4 tbsp (2g)
Dairy and Egg Products
Eggs
15 large (750g)
Other
Italian seasoning
1 1/4 tsp (5g)
Mixed greens
5 1/3 package (5.5 oz) (827g)
Chicken, drumsticks, with skin
1 lbs (454g)
Poultry Products
Boneless skinless chicken breast, raw
9 2/3 lbs (4337g)
Pork Products
Bacon
34 slice(s) (340g)
Pork tenderloin, raw
2 1/4 lbs (1021g)
Fruits and Fruit Juices
Kiwi
14 fruit (966g)
Pears
6 medium (1068g)
Banana
2 medium (7" to 7-7/8" long) (236g)
Orange
6 orange (924g)
Avocados
4 avocado(s) (820g)
Lime juice
4 tsp (20mL)
Finfish and Shellfish Products
Canned salmon
3/4 lbs (340g)
Canned tuna
4 can (688g)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (71g)
Almonds
1/2 cup, whole (72g)
Soups, Sauces, and Gravies
Frank's red hot sauce
13 1/4 tbsp (199mL)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
snack prep - 3 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. 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.
3. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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.
dinner prep - 2 days
1. Balsamic chicken breast
790 cals, 128p, 2c, 30f (per meal)
1 1/4 tsp (5g)
5 tsp (25mL)
10 tbsp (150mL)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2.5x. 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. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. 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 - 1 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
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. Olive oil drizzled green beans
180 cals, 4p, 10c, 12f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
1 2/3 cup (202g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
3. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
Recipe has been scaled from original by 0.5x. 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. Bacon
405 cals, 28p, 1c, 32f (per meal)
8 slice(s) (80g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Kiwi
140 cals, 2p, 24c, 1f (per meal)
6 fruit (414g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Salmon & artichoke salad
840 cals, 66p, 40c, 38f (per meal)
1/2 cup (120mL)
1 1/3 cup cherry tomatoes (198g)
6 cup (180g)
1 1/3 cup hearts (224g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
lunch prep - 2 days
1. Pork-broccoli-sweet potato bowl
1000 cals, 119p, 59c, 25f (per meal)
1/4 tbsp (2g)
3 sweetpotato, 5" long (630g)
1 1/2 package (426g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
2 1/4 lbs (1021g)
2 tbsp (30mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Basic chicken breast
950 cals, 151p, 0c, 39f (per meal)
Recipe has been scaled from original by 3x. 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. Broccoli
115 cals, 11p, 8c, 0f (per meal)
8 cup (728g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Bacon omelet
420 cals, 29p, 2c, 33f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
snack prep - 2 days
breakfast prep - 3 days
1. Portabella breakfast sandwich
370 cals, 21p, 9c, 24f (per meal)
2 piece whole (282g)
4 slice(s) (40g)
2 slices (50g)
4 tbsp (8g)
1
Cook bacon according to package.
2
Remove grease from pan, and put mushroom caps, flat-side down, into pan and cook for a couple minutes.
3
Remove caps from pan and build the sandwich, using the caps as buns, and layering the avocado, greens, and bacon inside.
4
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. Simple mixed greens salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Buffalo chicken lettuce wrap
880 cals, 107p, 6c, 42f (per meal)
4 tsp (20mL)
8 leaf outer (224g)
2 lbs (907g)
2/3 cup (160mL)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1 1/3 avocado(s) (268g)
2/3 cup cherry tomatoes (99g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
2. Kiwi
185 cals, 3p, 32c, 2f (per meal)
8 fruit (552g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
snack prep - 2 days
lunch prep - 1 days
1. Buffalo drumsticks
935 cals, 72p, 1c, 71f (per meal)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
2 dash (2g)
2 dash, ground (1g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. 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. Simple salad with celery, cucumber & tomato
215 cals, 7p, 21c, 8f (per meal)
5/6 package (5.5 oz) (129g)
2 1/2 tbsp (38mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 cucumber (8-1/4") (251g)
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
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 medallions
465 cals, 5p, 54c, 21f (per meal)
Recipe has been scaled from original by 0.75x. 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.