3300 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 3300 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 (3275cals, 270g protein, 73g net carbs, 191g fat 44g fiber per day) cannot be customized.
Day 1
3250cals, 328g protein, 64g net carbs, 169g fat 40g fiber per day
24 oz (952cal, 151p, 0c, 39f)
3 serving(s) (691cal, 14p, 28c, 46f)
2 3/4 serving(s) (1236cal, 145p, 31c, 56f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 2
3300cals, 276g protein, 49g net carbs, 194g fat 64g fiber per day
3 1/2 wrap(s) (1108cal, 96p, 19c, 65f)
1 1/2 serving(s) (527cal, 6p, 6c, 44f)
26 oz (962cal, 165p, 4c, 31f)
3 serving(s) (704cal, 9p, 20c, 55f)
Day 3
3250cals, 288g protein, 63g net carbs, 186g fat 46g fiber per day
4 turkey burger(s) (940cal, 104p, 22c, 44f)
4 serving(s) (652cal, 10p, 17c, 56f)
26 oz (962cal, 165p, 4c, 31f)
3 serving(s) (704cal, 9p, 20c, 55f)
Day 4
3225cals, 252g protein, 97g net carbs, 182g fat 48g fiber per day
4 turkey burger(s) (940cal, 104p, 22c, 44f)
4 serving(s) (652cal, 10p, 17c, 56f)
20 oz (775cal, 127p, 7c, 26f)
2 3/4 serving(s) (645cal, 8p, 18c, 50f)
1 1/4 serving(s) (221cal, 3p, 33c, 6f)
Day 5
3300cals, 239g protein, 103g net carbs, 195g fat 43g fiber per day
3 serving(s) (1406cal, 97p, 33c, 95f)
4 cup(s) (242cal, 4p, 12c, 18f)
20 oz (775cal, 127p, 7c, 26f)
2 3/4 serving(s) (645cal, 8p, 18c, 50f)
1 1/4 serving(s) (221cal, 3p, 33c, 6f)
Day 6
3275cals, 235g protein, 76g net carbs, 210g fat 34g fiber per day
3 serving(s) (1406cal, 97p, 33c, 95f)
4 cup(s) (242cal, 4p, 12c, 18f)
18 2/3 oz (1302cal, 120p, 22c, 81f)
2 serving(s) (319cal, 14p, 9c, 17f)
Day 7
3250cals, 270g protein, 62g net carbs, 199g fat 34g fiber per day
2 3/4 serving(s) (1541cal, 132p, 24c, 99f)
1 serving(s) (98cal, 4p, 7c, 3f)
18 2/3 oz (1302cal, 120p, 22c, 81f)
2 serving(s) (319cal, 14p, 9c, 17f)
Grocery List (42 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Vegetables and Vegetable Products
Carrots
1 1/2 medium (99g)
Beets, precooked (canned or refrigerated)
1 1/3 lbs (612g)
Kale leaves
1 1/2 bunch (255g)
Tomatoes
9 1/2 medium whole (2-3/5" dia) (1155g)
Onion
2 1/4 medium (2-1/2" dia) (248g)
Romaine lettuce
1/2 head (348g)
Portabella cap
8 piece whole (1128g)
Zucchini
8 medium (1568g)
Garlic
15 1/2 clove(s) (47g)
Sweet potatoes
13 1/4 oz (378g)
Broccoli
3 cup chopped (273g)
Collard greens
2 lbs (907g)
Fresh ginger
2 3/4 tbsp (17g)
Bell pepper
2 3/4 medium (327g)
Poultry Products
Boneless skinless chicken breast, raw
8 1/2 lbs (3864g)
Ground turkey, raw
2 lbs (907g)
Chicken thighs, with bone and skin, raw
2 1/3 lbs (1058g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tsp (0mL)
Spices and Herbs
Thyme, dried
4 1/2 g (5g)
Lemon pepper
3 1/4 tbsp (22g)
Black pepper
2 tbsp, ground (14g)
Salt
2 1/2 tbsp (46g)
Garlic powder
2 1/2 tbsp (22g)
Dijon mustard
1 3/4 tbsp (26g)
Onion powder
2 tsp (5g)
Paprika
5 dash (1g)
Cayenne pepper
1/2 tsp (1g)
Brown deli mustard
1/4 cup (52g)
Fats and Oils
Oil
6 1/3 oz (192mL)
Olive oil
1 cup (246mL)
Salad dressing
12 3/4 tbsp (191mL)
Fruits and Fruit Juices
Avocados
9 1/2 avocado(s) (1935g)
Lemon
1 1/2 small (87g)
Lime juice
1 cup (248mL)
Lemon juice
1/2 tbsp (8mL)
Pork Products
Bacon
7 slice(s) (70g)
Sausages and Luncheon Meats
Turkey cold cuts
14 oz (397g)
Other
Mixed greens
11 cup (330g)
Frozen cauliflower
8 cup (907g)
Beef Products
Sirloin steak, raw
3 1/4 lbs (1474g)
Sweets
Honey
2 1/3 tbsp (49g)
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
1236cal, 145p, 31c, 56f (per meal)
1 1/2 medium (84g)
22 oz (616g)
1 1/2 tsp (0mL)
1/4 tbsp, leaves (1g)
2 3/4 tbsp (41mL)
2/3 lbs (312g)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
lunch prep - 1 days
1. Basic chicken breast
952cal, 151p, 0c, 39f (per meal)
Recipe has been scaled from original by 1.5x. 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. Simple kale & avocado salad
691cal, 14p, 28c, 46f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 bunch (255g)
1 1/2 small (87g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
962cal, 165p, 4c, 31f (per meal)
3 1/4 tbsp (22g)
5 tsp (24mL)
3 1/4 lbs (1456g)
Recipe has been scaled from original by 3.25x. 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. Tomato and avocado salad
704cal, 9p, 20c, 55f (per meal)
1/2 tbsp, ground (3g)
1/2 tbsp (9g)
1/2 tbsp (5g)
1 1/2 tbsp (23mL)
3 medium whole (2-3/5" dia) (369g)
3 avocado(s) (603g)
6 tbsp (90mL)
6 tbsp minced (90g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Turkey, bacon, avocado lettuce wrap
1109cal, 96p, 19c, 65f (per meal)
7/8 avocado(s) (176g)
7 slice, medium (1/4" thick) (140g)
7 slice(s) (70g)
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
Cook bacon according to package.
2
Spread the mustard on the inside of the leaf.
3
Place the turkey, avocado, bacon, and tomatoes on the mustard.
4
Wrap the leaf up. Serve.
2. Avocado
527cal, 6p, 6c, 44f (per meal)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 2 days
1. Low-carb turkey burgers
940cal, 104p, 22c, 44f (per meal)
2 medium whole (2-3/5" dia) (246g)
2 tsp (12g)
2 tsp, ground (5g)
2 tsp (5g)
4 dash (2g)
2 lbs (907g)
1 tbsp (15mL)
2 cup (60g)
8 piece whole (1128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, combine the turkey and all of the seasonings. Mix well.
2
Shape the turkey mixture into a patty-shape.
3
Heat oil in a skillet over medium-high heat. Add the turkey burger and cook, flipping once, until browned and cooked to your desired doneness, about 4-6 minutes per side.
4
If desired, toast the mushroom cap in the skillet for a couple of minutes, bottom-side down. Once toasted, place the mushroom cap flat side up on a plate and top with tomato and greens. Place the turkey burger on top and serve.
2. Garlic zucchini noodles
652cal, 10p, 17c, 56f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Spicy garlic lime chicken breast
775cal, 127p, 7c, 26f (per meal)
5 tsp (25mL)
1 tbsp (10g)
5 tbsp (75mL)
2 1/2 lbs (1120g)
3 1/3 dash, ground (1g)
1 2/3 dash (0g)
3 1/3 dash (1g)
3 1/3 dash, ground (1g)
1 1/4 tsp (7g)
Recipe has been scaled from original by 1.67x. 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. Sweet potato fries
221cal, 3p, 33c, 6f (per meal)
1/4 tsp, ground (0g)
1/2 tsp (3g)
1/2 tsp (1g)
1/2 tsp (1g)
2 1/2 tsp (13mL)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. 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.
3. Tomato and avocado salad
645cal, 8p, 18c, 50f (per meal)
1/2 tbsp, ground (3g)
1/2 tbsp (8g)
1/2 tbsp (4g)
4 tsp (21mL)
2 3/4 medium whole (2-3/5" dia) (338g)
2 3/4 avocado(s) (553g)
1/3 cup (83mL)
1/3 cup minced (83g)
Recipe has been scaled from original by 2.75x. 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.
lunch prep - 2 days
1. Steak and beet salad
1406cal, 97p, 33c, 95f (per meal)
3 tbsp (45mL)
6 beet(s) (300g)
3/4 cup (180mL)
3 cup chopped (273g)
9 cup (270g)
30 oz (851g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. Serve.
2. Cauliflower rice
242cal, 4p, 12c, 18f (per meal)
Recipe has been scaled from original by 4x. 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. Honey mustard chicken thighs w/ skin
1302cal, 120p, 22c, 81f (per meal)
2 1/3 lbs (1058g)
1/2 tsp (3g)
3/4 tbsp, ground (3g)
2 1/3 tbsp (49g)
1/4 cup (52g)
Recipe has been scaled from original by 1.17x. 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. Garlic collard greens
319cal, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. 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 - 1 days
1. Pepper steak stir fry
1541cal, 132p, 24c, 99f (per meal)
2/3 medium (2-1/2" dia) (76g)
2 3/4 tbsp (17g)
22 oz (623g)
4 tsp (21mL)
1/4 tbsp, ground (2g)
5 1/2 clove(s) (17g)
2 3/4 medium (327g)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
2
Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
3
Put steak into skillet and cook until brown, about 2-3 minutes.
4
Add vegetables back into the pan and cook for another minute or so.
5
Serve.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.