3400 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 3400 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 (3400cal, 305g protein, 122g net carbs, 165g fat, 50g fiber per day) cannot be customized.
Day 1
3350cal, 299g protein, 206g net carbs, 96g fat, 118g fiber
32 oz (1281cal, 202p, 3c, 51f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
3 3/4 serving(s) (1556cal, 77p, 174c, 23f)
1 cup(s) (95cal, 1p, 18c, 0f)
Day 2
3375cal, 312g protein, 121g net carbs, 164g fat, 39g fiber
24 oz (1020cal, 135p, 2c, 52f)
2 2/3 serving(s) (695cal, 9p, 97c, 23f)
4 pork chop(s) (1117cal, 157p, 1c, 54f)
2 1/3 serving(s) (537cal, 11p, 22c, 36f)
Day 3
3375cal, 285g protein, 171g net carbs, 153g fat, 43g fiber
24 oz (1020cal, 135p, 2c, 52f)
2 2/3 serving(s) (695cal, 9p, 97c, 23f)
20 oz (789cal, 128p, 2c, 30f)
1 3/4 serving(s) (403cal, 8p, 16c, 27f)
1 1/2 sweet potato (464cal, 5p, 54c, 21f)
Day 4
3450cal, 255g protein, 97g net carbs, 212g fat, 34g fiber
2 1/2 serving(s) (1285cal, 99p, 14c, 91f)
5/8 cup(s) (508cal, 16p, 11c, 42f)
20 oz (789cal, 128p, 2c, 30f)
1 3/4 serving(s) (403cal, 8p, 16c, 27f)
1 1/2 sweet potato (464cal, 5p, 54c, 21f)
Day 5
3375cal, 363g protein, 85g net carbs, 158g fat, 39g fiber
18 oz (670cal, 101p, 1c, 29f)
2 2/3 serving(s) (868cal, 59p, 12c, 62f)
1 serving(s) (159cal, 7p, 5c, 8f)
29 1/3 oz (1086cal, 186p, 5c, 34f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
Day 6
3425cal, 309g protein, 85g net carbs, 186g fat, 40g fiber
24 oz (1400cal, 108p, 1c, 107f)
2 serving(s) (319cal, 14p, 9c, 17f)
2 1/4 serving(s) (1341cal, 181p, 22c, 53f)
2 serving(s) (353cal, 5p, 53c, 9f)
Day 7
3425cal, 309g protein, 85g net carbs, 186g fat, 40g fiber
24 oz (1400cal, 108p, 1c, 107f)
2 serving(s) (319cal, 14p, 9c, 17f)
2 1/4 serving(s) (1341cal, 181p, 22c, 53f)
2 serving(s) (353cal, 5p, 53c, 9f)
Grocery List (39 items)
Vegetables and Vegetable Products
Tomato paste
2 1/2 tbsp (40g)
Kale leaves
1 1/4 lbs (571g)
Garlic
14 clove(s) (42g)
Onion
2 medium (2-1/2" dia) (231g)
Sweet potatoes
14 sweetpotato, 5" long (2933g)
Collard greens
4 lbs (1739g)
Cucumber
5/8 cucumber (8-1/4") (188g)
Tomatoes
4 medium whole (2-3/5" dia) (477g)
Zucchini
5 medium (964g)
Red bell pepper
2 1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (268g)
Broccoli
2 1/4 cup chopped (205g)
Fats and Oils
Oil
3/4 lbs (354mL)
Olive oil
7 oz (219mL)
Balsamic vinaigrette
10 tbsp (151mL)
Fruits and Fruit Juices
Lemon juice
2 1/2 fl oz (76mL)
Blueberries
1 cup (148g)
Lemon
3 small (169g)
Avocados
3 1/2 avocado(s) (720g)
Lime juice
4 tsp (20mL)
Spices and Herbs
Ground cumin
2 tsp (4g)
Salt
1/4 cup (68g)
Black pepper
3 tbsp, ground (21g)
Garlic powder
1/2 tbsp (5g)
Cayenne pepper
4 dash (1g)
Seasoning salt
4 dash (3g)
Lemon pepper
2 tbsp (13g)
Oregano, dried
1 tbsp, ground (6g)
Paprika
1/4 tbsp (2g)
Beverages
Water
3 3/4 cup(s) (889mL)
Legumes and Legume Products
Black beans
2 1/2 can (1098g)
Poultry Products
Boneless skinless chicken breast, raw
9 3/4 lbs (4382g)
Pork Products
Pork chop, bone-in
4 chop (712g)
Bacon, raw
5 1/3 slice(s) (151g)
Finfish and Shellfish Products
Tilapia, raw
4 lbs (1848g)
Other
Italian seasoning
1 1/4 tsp (5g)
Rotisserie chicken, cooked
1 lbs (425g)
Chicken, drumsticks, with skin
3 lbs (1361g)
Nut and Seed Products
Mixed nuts
9 1/4 tbsp (78g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (120mL)
dinner prep - 1 days
1. Black bean & sweet potato stew
1555 cals, 77p, 174c, 23f (per meal)
2 1/2 tbsp (40g)
1 1/4 tbsp (19mL)
2 cup, chopped (75g)
1 1/4 tbsp (19mL)
2 tsp (4g)
2 1/2 clove(s) (8g)
1 1/4 small (88g)
1 1/4 sweetpotato, 5" long (263g)
3 3/4 cup(s) (889mL)
2 1/2 can (1098g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 1 days
1. Simple chicken breast
1280 cals, 202p, 3c, 51f (per meal)
2 lbs (896g)
2 tsp (12g)
2 tsp, ground (5g)
2 tbsp (30mL)
4 dash (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Garlic collard greens
425 cals, 19p, 12c, 22f (per meal)
Recipe has been scaled from original by 1.33x. 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 - 1 days
1. Simple pan-fried pork chops
1115 cals, 157p, 1c, 54f (per meal)
4 tbsp (60mL)
4 chop (712g)
4 dash (1g)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season each side of the pork chops with the seasoning salt, pepper, and cayenne.
2
Heat the oil in a skillet or grill pan over medium to medium-high heat. When the oil is hot, cook pork chops 3-5 minutes on the first side. Flip and cook chops a few minutes on the other side until fully cooked (make sure no pink juices remain).
3
Serve and enjoy!
2. Simple kale & avocado salad
535 cals, 11p, 22c, 36f (per meal)
1 1/6 bunch (198g)
1 1/6 small (68g)
1 1/6 avocado(s) (234g)
Recipe has been scaled from original by 1.17x. 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.
lunch prep - 2 days
1. Broiled tilapia
1020 cals, 135p, 2c, 52f (per meal)
3 tbsp (45mL)
3 lbs (1344g)
6 tbsp (90mL)
1/2 tbsp, ground (3g)
1/2 tbsp (9g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Sweet potato wedges
695 cals, 9p, 97c, 23f (per meal)
4 tbsp (60mL)
5 1/3 sweetpotato, 5" long (1120g)
1 tbsp (16g)
1/2 tbsp, ground (3g)
Recipe has been scaled from original by 1.33x. 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.
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. Sweet potato medallions
465 cals, 5p, 54c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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.
3. Simple kale & avocado salad
405 cals, 8p, 17c, 27f (per meal)
1 3/4 bunch (298g)
1 3/4 small (102g)
1 3/4 avocado(s) (352g)
Recipe has been scaled from original by 1.75x. 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.
lunch prep - 1 days
1. Rotisserie chicken & tomato salad
1285 cals, 99p, 14c, 91f (per meal)
2 1/2 tsp (13mL)
2 1/2 tbsp (38mL)
5/8 cucumber (8-1/4") (188g)
1 1/4 large whole (3" dia) (228g)
1 lbs (425g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
1085 cals, 186p, 5c, 35f (per meal)
2 tbsp (13g)
1 tbsp (14mL)
2 lbs (821g)
Recipe has been scaled from original by 1.83x. 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
315 cals, 4p, 9c, 24f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. 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.
3. 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 - 1 days
1. Pan fried tilapia
670 cals, 101p, 1c, 29f (per meal)
1 lbs (504g)
1 1/2 tbsp (23mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
Recipe has been scaled from original by 0.75x. 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. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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.
3. Bacon zucchini noodles
870 cals, 59p, 12c, 62f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
dinner prep - 2 days
1. One pan roasted chicken & veggies
1340 cals, 181p, 22c, 53f (per meal)
3 1/2 lbs (1531g)
1 tbsp, ground (6g)
2 1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (268g)
1 cup cherry tomatoes (168g)
1/4 cup (68mL)
1 medium (2-1/2" dia) (124g)
2 1/4 medium (441g)
1/2 tbsp (10g)
1/2 tbsp, ground (4g)
2 1/4 cup chopped (205g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Sweet potato fries
355 cals, 5p, 53c, 9f (per meal)
1 1/3 lbs (605g)
4 tsp (20mL)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 1.33x. 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.
lunch prep - 2 days
1. Buffalo drumsticks
1400 cals, 108p, 1c, 107f (per meal)
1/2 cup (120mL)
1 1/2 tbsp (23mL)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
3 lbs (1361g)
Recipe has been scaled from original by 1.5x. 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. Garlic collard greens
320 cals, 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.