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 (3375cals, 230g protein, 74g net carbs, 221g fat 45g fiber per day) cannot be customized.
Day 1
3400cals, 218g protein, 64g net carbs, 232g fat 42g fiber per day
14 oz (657cal, 78p, 0c, 38f)
3 1/3 serving(s) (543cal, 8p, 14c, 47f)
4 serving(s) (463cal, 14p, 24c, 27f)
4 serving(s) (1061cal, 96p, 17c, 66f)
3/4 cup(s) (665cal, 23p, 10c, 53f)
Day 2
3400cals, 218g protein, 64g net carbs, 232g fat 42g fiber per day
14 oz (657cal, 78p, 0c, 38f)
3 1/3 serving(s) (543cal, 8p, 14c, 47f)
4 serving(s) (463cal, 14p, 24c, 27f)
4 serving(s) (1061cal, 96p, 17c, 66f)
3/4 cup(s) (665cal, 23p, 10c, 53f)
Day 3
3350cals, 251g protein, 157g net carbs, 175g fat 39g fiber per day
18 oz (1315cal, 117p, 10c, 88f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
21 1/3 oz (916cal, 116p, 24c, 38f)
3 serving(s) (782cal, 10p, 109c, 26f)
Day 4
3425cals, 257g protein, 55g net carbs, 225g fat 39g fiber per day
18 oz (1315cal, 117p, 10c, 88f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
24 oz (1404cal, 120p, 1c, 102f)
3 serving(s) (364cal, 13p, 30c, 12f)
Day 5
3350cals, 218g protein, 51g net carbs, 228g fat 57g fiber per day
3 1/4 serving(s) (1418cal, 132p, 19c, 78f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
4 patty (~3oz each) (1196cal, 67p, 24c, 84f)
2/3 cup(s) (466cal, 10p, 5c, 43f)
Day 6
3350cals, 218g protein, 51g net carbs, 228g fat 57g fiber per day
3 1/4 serving(s) (1418cal, 132p, 19c, 78f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
4 patty (~3oz each) (1196cal, 67p, 24c, 84f)
2/3 cup(s) (466cal, 10p, 5c, 43f)
Day 7
3425cals, 227g protein, 75g net carbs, 230g fat 37g fiber per day
8 oz (558cal, 52p, 9c, 35f)
2 1/3 serving(s) (759cal, 52p, 10c, 54f)
3 1/2 serving(s) (424cal, 15p, 35c, 14f)
15 oz (1499cal, 105p, 7c, 116f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
Grocery List (44 items)
Other
Vinaigrette, store-bought, any flavor
3/4 cup (180mL)
Mixed greens
34 1/4 cup (1028g)
Pork rinds
3/4 oz (21g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Finfish and Shellfish Products
Sardines, canned in oil
8 can (736g)
Canned salmon
1 1/4 lbs (567g)
Canned tuna
6 1/2 can (1118g)
Nut and Seed Products
Almonds
2 cup, whole (304g)
Walnuts
1 1/3 cup, shelled (133g)
Vegetables and Vegetable Products
Zucchini
9 medium (1764g)
Garlic
8 clove(s) (23g)
Brussels sprouts
2 lbs (907g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Kale leaves
1 1/2 bunch (255g)
Red onion
5/6 medium (2-1/2" dia) (89g)
Tomatoes
8 medium whole (2-3/5" dia) (1001g)
Carrots
3 1/4 small (5-1/2" long) (163g)
Romaine lettuce
3 1/4 hearts (1625g)
Cucumber
5/6 cucumber (8-1/4") (245g)
Onion
1 1/2 small (114g)
Mushrooms
10 oz (284g)
Fats and Oils
Olive oil
1 cup (228mL)
Oil
1/4 lbs (111mL)
Salad dressing
9 1/2 oz (274mL)
Spices and Herbs
Black pepper
1/4 oz (8g)
Salt
1 oz (26g)
Brown deli mustard
2 3/4 tbsp (41g)
Thyme, dried
2 tsp, ground (3g)
Rosemary, dried
3/4 tbsp (2g)
Cajun seasoning
1 tsp (2g)
Poultry Products
Ground turkey, raw
1 3/4 lbs (794g)
Boneless skinless chicken thighs
1 1/3 lbs (605g)
Chicken thighs, with bone and skin, raw
3 2/3 lbs (1672g)
Sweets
Honey
2 tbsp (39g)
Fruits and Fruit Juices
Avocados
6 3/4 avocado(s) (1357g)
Lemon
2 1/2 large (213g)
Green olives
1 1/2 small can (~2 oz) (96g)
Lemon juice
4 tbsp (60mL)
Lime juice
2 tbsp (33mL)
Soups, Sauces, and Gravies
Chicken broth
3/4 cup(s) (mL)
Hot sauce
1 1/2 tbsp (23mL)
Dairy and Egg Products
Eggs
4 large (200g)
Beverages
Water
5/8 cup(s) (149mL)
Pork Products
Bacon, raw
4 2/3 slice(s) (132g)
dinner prep - 2 days
1. Simple sardine salad
1061cal, 96p, 17c, 66f (per meal)
3/4 cup (180mL)
8 can (736g)
12 cup (360g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
lunch prep - 2 days
1. Basic ground turkey
657cal, 78p, 0c, 38f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Roasted brussels sprouts
463cal, 14p, 24c, 27f (per meal)
4 tbsp (60mL)
2 lbs (907g)
1/4 tbsp, ground (2g)
1 tsp (6g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
3. Garlic zucchini noodles
543cal, 8p, 14c, 47f (per meal)
Recipe has been scaled from original by 6.67x. 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 - 1 days
1. Honey mustard chicken thighs
916cal, 116p, 24c, 38f (per meal)
2 tbsp (30g)
1 1/3 lbs (605g)
1/3 tsp (2g)
1/2 tbsp, ground (2g)
4 tsp (28g)
Recipe has been scaled from original by 0.67x. 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 wedges
782cal, 10p, 109c, 26f (per meal)
2 1/4 tbsp (34mL)
3 sweetpotato, 5" long (630g)
1/4 tbsp, ground (2g)
1/2 tbsp (9g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Chicken thighs with lemon & olives
1315cal, 117p, 10c, 88f (per meal)
3/4 cup(s) (mL)
1 1/2 small can (~2 oz) (96g)
1 1/2 large (126g)
3/4 tbsp (11mL)
3/4 tbsp (2g)
4 1/2 clove(s) (14g)
1/2 tbsp, ground (3g)
1/4 tbsp (5g)
6 thigh (6 oz ea) (1020g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.
2
Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.
3
Heat oven to 375 F (190 C).
4
Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.
5
Remove thighs and lemon wedges and arrange on a platter.
6
Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.
2. Simple kale & avocado salad
345cal, 7p, 14c, 23f (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 - 1 days
1. Low carb fried chicken
1404cal, 120p, 1c, 102f (per meal)
3/4 oz (21g)
1 1/2 lbs (680g)
1 tsp (2g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. 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. Tossed salad
364cal, 13p, 30c, 12f (per meal)
3 tbsp (45mL)
3/8 medium (2-1/2" dia) (41g)
1 1/2 small whole (2-2/5" dia) (137g)
1 1/2 small (5-1/2" long) (75g)
1 1/2 hearts (750g)
3/8 cucumber (8-1/4") (113g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Salmon patty salad
1196cal, 67p, 24c, 84f (per meal)
4 tbsp (60mL)
4 tbsp (60mL)
1/2 cup (120mL)
4 roma tomato (320g)
2 avocado(s) (402g)
12 cup (360g)
4 large (200g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).
2
Heat oil in a skillet over medium heat and add salmon patties and cook for a few minutes on each side until crispy on the outside and done on the inside.
3
Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.
lunch prep - 2 days
1. Avocado tuna salad
1418cal, 132p, 19c, 78f (per meal)
1 1/2 small (114g)
1 1/2 cup, chopped (293g)
6 1/2 can (1118g)
6 1/2 cup (195g)
1/4 tbsp (1g)
1/4 tbsp (3g)
2 tbsp (33mL)
3 1/4 avocado(s) (653g)
Recipe has been scaled from original by 6.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 1 days
1. Paleo chicken thighs and mushrooms
1499cal, 105p, 7c, 116f (per meal)
10 oz (284g)
5/8 cup(s) (148mL)
1/3 tsp (1g)
2 1/2 thigh (6 oz ea) (425g)
1/4 cup (56mL)
1/3 tsp (0g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
558cal, 52p, 9c, 35f (per meal)
1/2 lbs (227g)
1 dash (1g)
4 dash, ground (1g)
1/2 tbsp (11g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. 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. Tossed salad
424cal, 15p, 35c, 14f (per meal)
1/4 cup (53mL)
1/2 medium (2-1/2" dia) (48g)
1 3/4 small whole (2-2/5" dia) (159g)
1 3/4 small (5-1/2" long) (88g)
1 3/4 hearts (875g)
1/2 cucumber (8-1/4") (132g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. Bacon zucchini noodles
759cal, 52p, 11c, 54f (per meal)
Recipe has been scaled from original by 2.33x. 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.