3400 calorie paleo meal plan
In just a few clicks, generate your own 3400 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 (3375cal, 263g protein, 98g net carbs, 195g fat, 43g fiber per day) cannot be customized.
Day 1
3425cal, 310g protein, 64g net carbs, 192g fat, 48g fiber
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
24 oz (952cal, 151p, 0c, 39f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 serving(s) (110cal, 16p, 9c, 1f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 kiwi (94cal, 2p, 16c, 1f)
14 2/3 oz (688cal, 82p, 0c, 40f)
4 serving(s) (463cal, 14p, 24c, 27f)
Day 2
3375cal, 301g protein, 106g net carbs, 177g fat, 43g fiber
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
22 oz (814cal, 140p, 4c, 26f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
1 1/2 serving(s) (110cal, 16p, 9c, 1f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 kiwi (94cal, 2p, 16c, 1f)
1 1/3 serving(s) (1099cal, 79p, 31c, 68f)
2 cup(s) (81cal, 18p, 0c, 1f)
Day 3
3325cal, 286g protein, 148g net carbs, 161g fat, 35g fiber
2 serving(s) (439cal, 32p, 14c, 27f)
2 serving(s) (121cal, 2p, 5c, 9f)
22 oz (814cal, 140p, 4c, 26f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
1 1/3 serving(s) (1099cal, 79p, 31c, 68f)
2 cup(s) (81cal, 18p, 0c, 1f)
Day 4
3375cal, 253g protein, 128g net carbs, 186g fat, 46g fiber
2 serving(s) (439cal, 32p, 14c, 27f)
2 serving(s) (121cal, 2p, 5c, 9f)
16 oz (934cal, 72p, 1c, 71f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
18 oz (899cal, 120p, 12c, 37f)
1 1/4 serving(s) (263cal, 3p, 31c, 12f)
Day 5
3375cal, 244g protein, 123g net carbs, 196g fat, 38g fiber
2 serving(s) (439cal, 32p, 14c, 27f)
2 serving(s) (121cal, 2p, 5c, 9f)
9 oz (899cal, 63p, 4c, 69f)
1 serving(s) (261cal, 3p, 36c, 9f)
18 oz (899cal, 120p, 12c, 37f)
1 1/4 serving(s) (263cal, 3p, 31c, 12f)
Day 6
3375cal, 222g protein, 60g net carbs, 229g fat, 47g fiber
4 slices (552cal, 18p, 4c, 45f)
2 serving(s) (735cal, 86p, 2c, 42f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 1/2 serving(s) (670cal, 80p, 11c, 33f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2/3 cup(s) (481cal, 10p, 5c, 45f)
Day 7
3375cal, 222g protein, 60g net carbs, 229g fat, 47g fiber
4 slices (552cal, 18p, 4c, 45f)
2 serving(s) (735cal, 86p, 2c, 42f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 1/2 serving(s) (670cal, 80p, 11c, 33f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2/3 cup(s) (481cal, 10p, 5c, 45f)
Grocery List (45 items)
Snacks
Beef jerky
3 oz (85g)
Dairy and Egg Products
Eggs
29 medium (1272g)
Butter
2 1/2 tbsp (36g)
Fruits and Fruit Juices
Kiwi
10 fruit (690g)
Lime juice
1/2 cup (125mL)
Avocados
6 2/3 avocado(s) (1340g)
Lemon juice
1 1/2 fl oz (42mL)
Apples
1 small (2-3/4" dia) (132g)
Banana
4 large (8" to 8-7/8" long) (544g)
Green olives
36 large (158g)
Vegetables and Vegetable Products
Brussels sprouts
1 3/4 lbs (806g)
Onion
1/4 cup minced (65g)
Tomatoes
16 medium whole (2-3/5" dia) (1989g)
Sweet potatoes
4 2/3 sweetpotato, 5" long (980g)
Kale leaves
12 cup, chopped (480g)
Collard greens
14 oz (397g)
Garlic
10 clove(s) (30g)
Mushrooms
6 oz (170g)
Zucchini
2 1/2 medium (490g)
Fats and Oils
Olive oil
1/2 lbs (266mL)
Oil
5 oz (155mL)
Spices and Herbs
Salt
1 1/3 oz (38g)
Black pepper
10 1/2 g (11g)
Garlic powder
1/2 tbsp (5g)
Fresh basil
42 leaves (21g)
Lemon pepper
2 3/4 tbsp (19g)
Rosemary
1/4 oz (8g)
Apple cider vinegar
4 tsp (20g)
Balsamic vinegar
2 tbsp (30mL)
Chili powder
2 tbsp (16g)
Onion powder
5 dash (2g)
Thyme, dried
1 tsp, leaves (1g)
Poultry Products
Ground turkey, raw
1 lbs (416g)
Boneless skinless chicken breast, raw
9 1/2 lbs (4201g)
Chicken thighs, with bone and skin, raw
1 1/2 thigh (6 oz ea) (255g)
Boneless skinless chicken thighs
2 lb (907g)
Other
Chicken bone broth
4 cup(s) (mL)
Chicken, drumsticks, with skin
1 lbs (454g)
Sweets
Maple syrup
1 3/4 tbsp (27mL)
Nut and Seed Products
Walnuts
1/2 lbs (212g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
6 3/4 oz (191g)
Beverages
Water
1 1/2 cup (346mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 3/4 tbsp (41mL)
Pork Products
Bacon
8 slice(s) (80g)
snack prep - 2 days
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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 - 1 days
1. Basic ground turkey
690 cals, 82p, 0c, 40f (per meal)
Recipe has been scaled from original by 0.92x. 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
465 cals, 14p, 24c, 27f (per meal)
1 lbs (454g)
2 tbsp (30mL)
4 dash (3g)
1/3 tsp, ground (1g)
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
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.
lunch prep - 1 days
1. Basic chicken breast
950 cals, 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
490 cals, 23p, 6c, 37f (per meal)
3 slice(s), thick/large (1/2" thick) (81g)
3 large (150g)
3/4 avocado(s) (151g)
3 dash (1g)
3 dash (0g)
3 leaves (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. 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.
lunch prep - 2 days
1. Lemon pepper chicken breast
815 cals, 140p, 4c, 26f (per meal)
2 3/4 tbsp (19g)
4 tsp (21mL)
2 3/4 lbs (1232g)
Recipe has been scaled from original by 2.75x. 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. Roasted rosemary sweet potatoes
315 cals, 4p, 37c, 14f (per meal)
2 sweetpotato, 5" long (420g)
1 tbsp (3g)
2 tbsp (30mL)
1 tsp (6g)
1 tsp, ground (2g)
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
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.
dinner prep - 2 days
1. Brussel sprout, chicken & apple salad
1100 cals, 79p, 31c, 68f (per meal)
1 1/3 lbs (605g)
1/3 cup (80mL)
1 3/4 tbsp (27mL)
4 tsp (20g)
2/3 cup, chopped (75g)
7/8 small (2-3/4" dia) (132g)
4 cup (352g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper. Heat about 25% of the oil (reserving the rest for later) in a skillet over medium heat. Add chicken breasts and cook about 5-10 minutes on each side or until the center is no longer pink. Transfer to a cutting board and when cool enough to handle, chop breasts into bite-sized pieces. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chicken, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
4 cup(s) (mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
snack prep - 2 days
1. Banana ice cream
270 cals, 3p, 55c, 1f (per meal)
4 large (8" to 8-7/8" long) (544g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Add the frozen banana slices to a food processor or blender and blend. Scrape down the sides as needed and continue to blend until the bananas turn into a creamy, ice cream consistency.
2
Serve immediately for a soft-serve consistency, or transfer the banana ice cream to a container and freeze for 1-2 hours for a firmer texture.
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
440 cals, 32p, 14c, 27f (per meal)
6 tbsp (90mL)
2 tsp (10mL)
4 dash (1g)
1 cup, chopped (180g)
4 extra large (224g)
2 cup, chopped (80g)
1 tsp (5mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Sauteed Kale
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
900 cals, 120p, 12c, 37f (per meal)
36 cherry tomatoes (612g)
2 tbsp (30mL)
1/2 tbsp (9g)
36 large (158g)
1/2 tbsp (1g)
2 tbsp (16g)
2 1/4 lbs (1021g)
36 leaves (18g)
Recipe has been scaled from original by 6x. 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. Roasted rosemary sweet potatoes
265 cals, 3p, 31c, 12f (per meal)
1 2/3 sweetpotato, 5" long (350g)
2 1/2 tsp (3g)
5 tsp (25mL)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
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.
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. Garlic collard greens
280 cals, 12p, 8c, 15f (per meal)
14 oz (397g)
2 1/2 tsp (13mL)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
Recipe has been scaled from original by 0.88x. 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.
snack prep - 3 days
2. Kiwi
95 cals, 2p, 16c, 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. Paleo chicken thighs and mushrooms
900 cals, 63p, 4c, 69f (per meal)
6 oz (170g)
1 1/2 dash (0g)
1 1/2 thigh (6 oz ea) (255g)
2 1/4 tbsp (34mL)
1 1/2 dash (1g)
3/8 cup(s) (89mL)
Recipe has been scaled from original by 0.75x. 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. Sweet potato wedges
260 cals, 3p, 36c, 9f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. 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. Lemon garlic chicken zoodles
670 cals, 80p, 11c, 33f (per meal)
2 1/2 medium (490g)
1 1/4 tbsp (19mL)
2 1/2 tbsp (38mL)
5 dash (2g)
5 dash (2g)
7 1/2 clove(s) (23g)
2 1/2 tbsp (36g)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
In a small saucepan, cook the butter and garlic for 1-2 minutes. Stir in the garlic powder, onion powder, lemon juice, and a dash of salt. Once incorporated, turn off the heat and set the sauce aside.
3
Heat oil in a skillet over medium heat and add the chicken. Stir occasionally and cook until it's golden brown and no longer pink in the middle.
4
Pour about half of the sauce into the skillet and stir to coat the chicken. Transfer the chicken to a plate and set aside.
5
Add the zucchini noodles to the skillet with the remaining sauce and saute for a couple of minutes until noodles are softened.
6
Add noodles and chicken to a bowl and serve.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Thyme & lime chicken thighs
735 cals, 86p, 2c, 42f (per meal)
2 tbsp (30mL)
4 tbsp (60mL)
1 tsp, leaves (1g)
2 lb (907g)
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Tomato and avocado salad
390 cals, 5p, 11c, 31f (per meal)
1/4 cup minced (50g)
1/4 cup (50mL)
1 2/3 avocado(s) (335g)
1 2/3 medium whole (2-3/5" dia) (205g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.67x. 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.
breakfast prep - 2 days
1. Bacon avocado "toast"
550 cals, 18p, 4c, 45f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, mash the avocado with a back of a fork.
3
When bacon is done, cut into bite-sized pieces and dollop a hefty amount of avocado on top.
4
Serve.