3500 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 3500 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 (3500cal, 278g protein, 108g net carbs, 191g fat, 61g fiber per day) cannot be customized.
Day 1
3500cal, 225g protein, 131g net carbs, 201g fat, 65g fiber
12 oz (803cal, 71p, 19c, 49f)
4 serving(s) (637cal, 28p, 18c, 34f)
1 1/2 serving(s) (265cal, 4p, 40c, 7f)
32 oz (1320cal, 117p, 0c, 90f)
1 1/2 sweet potato (464cal, 5p, 54c, 21f)
Day 2
3550cal, 264g protein, 145g net carbs, 187g fat, 60g fiber
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
4 serving(s) (706cal, 10p, 106c, 18f)
7 half pepper(s) (1595cal, 143p, 29c, 85f)
1 serving(s) (183cal, 9p, 3c, 15f)
Day 3
3475cal, 287g protein, 55g net carbs, 203g fat, 69g fiber
3 serving(s) (1309cal, 122p, 17c, 72f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
7 half pepper(s) (1595cal, 143p, 29c, 85f)
1 serving(s) (183cal, 9p, 3c, 15f)
Day 4
3500cal, 254g protein, 255g net carbs, 139g fat, 55g fiber
29 1/3 oz (1036cal, 185p, 5c, 31f)
4 serving(s) (706cal, 10p, 106c, 18f)
2 1/3 serving(s) (956cal, 39p, 20c, 78f)
3 sweet potato(s) (647cal, 10p, 108c, 11f)
4 serving(s) (164cal, 11p, 16c, 1f)
Day 5
3450cal, 251g protein, 89g net carbs, 207g fat, 60g fiber
20 oz (1429cal, 128p, 9c, 98f)
2 serving(s) (319cal, 14p, 9c, 17f)
3 serving(s) (858cal, 87p, 59c, 23f)
1 serving(s) (351cal, 4p, 4c, 30f)
1/2 cup(s) (499cal, 17p, 7c, 40f)
Day 6
3550cal, 334g protein, 40g net carbs, 201g fat, 59g fiber
4 wrap(s) (1582cal, 114p, 12c, 107f)
1 serving(s) (235cal, 3p, 7c, 18f)
28 oz (1036cal, 178p, 5c, 33f)
2 1/2 cup(s) (408cal, 27p, 9c, 28f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
Day 7
3550cal, 334g protein, 40g net carbs, 201g fat, 59g fiber
4 wrap(s) (1582cal, 114p, 12c, 107f)
1 serving(s) (235cal, 3p, 7c, 18f)
28 oz (1036cal, 178p, 5c, 33f)
2 1/2 cup(s) (408cal, 27p, 9c, 28f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
Grocery List (41 items)
Vegetables and Vegetable Products
Sweet potatoes
13 sweetpotato, 5" long (2698g)
Garlic
19 clove(s) (57g)
Collard greens
4 3/4 lbs (2155g)
Bell pepper
8 large (1309g)
Onion
2 3/4 medium (2-1/2" dia) (306g)
Tomatoes
2 medium whole (2-3/5" dia) (258g)
Frozen sugar snap peas
2 2/3 cup (384g)
Frozen broccoli
3/4 package (213g)
Romaine lettuce
8 leaf outer (224g)
Fats and Oils
Oil
1/2 cup (125mL)
Olive oil
1/4 lbs (144mL)
Marinade sauce
1 cup (221mL)
Spices and Herbs
Curry powder
3 tbsp (19g)
Salt
1 1/2 oz (45g)
Dijon mustard
2 tbsp (30g)
Garlic powder
2 tsp (6g)
Paprika
1 1/4 tbsp (9g)
Black pepper
1/4 oz (6g)
Ground coriander
1 1/4 tbsp (6g)
Ground cumin
1 1/4 tbsp (8g)
Oregano, dried
1 1/2 dash, ground (0g)
Lemon pepper
1/4 cup (24g)
Poultry Products
Chicken wings, with skin, raw
2 lbs (908g)
Boneless skinless chicken breast, raw
6 lbs (2725g)
Boneless chicken thighs, with skin
1 1/4 lbs (568g)
Finfish and Shellfish Products
Salmon
2 fillet/s (6 oz each) (340g)
Canned tuna
10 can (1720g)
Sweets
Honey
1 tbsp (21g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
1 cup, whole (143g)
Fruits and Fruit Juices
Avocados
11 avocado(s) (2211g)
Lime juice
2 1/2 fl oz (80mL)
Lemon juice
1 tsp (5mL)
Pork Products
Pork loin chops, boneless, raw
2 1/2 chop (463g)
Bacon, raw
5 slice(s) (142g)
Bacon
16 slice(s) (160g)
Other
Mixed greens
3 cup (90g)
Roasted red peppers
1 2/3 pepper(s) (117g)
Frozen cauliflower
5 cup (567g)
Sausages and Luncheon Meats
Bratwurst, pork, cooked
9 1/4 oz (265g)
Ham cold cuts
2 lbs (907g)
dinner prep - 1 days
1. Indian chicken wings
1320 cals, 117p, 0c, 90f (per meal)
3 tbsp (19g)
2 tsp (12g)
2 lbs (908g)
1/2 tbsp (8mL)
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
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.
lunch prep - 1 days
1. Honey dijon salmon
805 cals, 71p, 19c, 49f (per meal)
2 fillet/s (6 oz each) (340g)
2 tbsp (30g)
1 tbsp (21g)
1 clove (3g)
2 tsp (10mL)
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Sweet potato fries
265 cals, 4p, 40c, 7f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
2 dash (1g)
2 dash (1g)
2 dash (2g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. 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. Garlic collard greens
635 cals, 28p, 18c, 34f (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.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
1595 cals, 143p, 29c, 85f (per meal)
7 can (1204g)
3 1/2 avocado(s) (704g)
2 1/3 tbsp (35mL)
1 tsp (3g)
1 tsp (1g)
7 large (1148g)
1 3/4 small (123g)
Recipe has been scaled from original by 7x. 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.
lunch prep - 1 days
1. Coriander and cumin rubbed pork chops
1070 cals, 103p, 7c, 69f (per meal)
1/3 tsp (0g)
2 1/2 chop (463g)
2 1/2 tbsp (38mL)
1 1/4 tbsp (6g)
1 1/4 tbsp (8g)
5 dash (4g)
3 3/4 clove(s) (11g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Sweet potato fries
705 cals, 10p, 106c, 18f (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 - 1 days
1. Avocado tuna salad
1310 cals, 122p, 17c, 72f (per meal)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 cup (90g)
3/4 small (53g)
3 can (516g)
3/4 cup, chopped (135g)
Recipe has been scaled from original by 3x. 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. Bratwurst skillet
955 cals, 39p, 20c, 78f (per meal)
1 3/4 cup, sliced (161g)
1/2 tsp (1g)
9 1/3 oz (265g)
14 tbsp, sliced (101g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat large skillet over medium heat. Add bratwurst slices. Cover and cook for about 5 minutes until browned. Remove and set aside.
2
Drain all but 1 tablespoon of drippings from the skillet.
3
Add peppers, onion, and paprika to the skillet. Cook for about 5 minutes, stirring frequently, until vegetables are tender.
4
Add bratwurst into skillet; stir.
5
Serve.
2. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Baked sweet potatoes
645 cals, 10p, 108c, 11f (per meal)
3/4 tbsp (11mL)
1 1/2 dash, ground (0g)
3 sweetpotato, 5" long (630g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Option 1: Whole Sweet Potatoes: Place whole sweet potatoes in a baking dish. Rub them with oil, oregano, and salt and pepper to fully coat. Bake for 60 minutes or until soft when pierced with a fork.
3
Option 2: Cubed Sweet Potatoes: Place cubed sweet potatoes in a baking dish. Drizzle with oil, and sprinkle with oregano, salt, and pepper. Toss to evenly coat. Bake for 30-40 minutes, stirring halfway through, or until soft and golden.
lunch prep - 1 days
1. Marinaded chicken breast
1035 cals, 185p, 5c, 31f (per meal)
Recipe has been scaled from original by 1.83x. 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 fries
705 cals, 10p, 106c, 18f (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.
dinner prep - 1 days
1. Chicken-broccoli-sweet potato bowl
860 cals, 87p, 59c, 23f (per meal)
3/4 package (213g)
1 1/2 sweetpotato, 5" long (315g)
1/4 tbsp (2g)
3/4 lbs (336g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of 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 spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
3. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Roasted pepper stuffed chicken
1430 cals, 128p, 9c, 98f (per meal)
2 1/2 tsp (13mL)
1 tsp (2g)
1 1/4 lbs (568g)
1 2/3 pepper(s) (117g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Garlic collard greens
320 cals, 14p, 9c, 17f (per meal)
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 - 2 days
1. Lemon pepper chicken breast
1035 cals, 178p, 5c, 33f (per meal)
1/4 cup (24g)
1 3/4 tbsp (26mL)
3 1/2 lbs (1568g)
Recipe has been scaled from original by 3.5x. 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. Garlic collard greens
280 cals, 12p, 8c, 15f (per meal)
1 3/4 lbs (794g)
1 3/4 tbsp (26mL)
5 1/4 clove(s) (16g)
1/2 tsp (3g)
Recipe has been scaled from original by 1.75x. 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 cauliflower rice
410 cals, 27p, 9c, 28f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
lunch prep - 2 days
1. Paleo ham, bacon, avocado lettuce wrap
1580 cals, 114p, 12c, 107f (per meal)
4 leaf outer (112g)
8 slice(s) (80g)
1 lbs (454g)
2 avocado(s) (402g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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.