3500 calorie paleo meal plan
In just a few clicks, generate your own 3500 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 (3475cal, 267g protein, 111g net carbs, 196g fat, 52g fiber per day) cannot be customized.
Day 1
3475cal, 291g protein, 72g net carbs, 208g fat, 38g fiber
12 oz (876cal, 78p, 6c, 59f)
2 serving(s) (319cal, 14p, 9c, 17f)
2 serving(s) (230cal, 34p, 5c, 8f)
1 serving(s) (183cal, 9p, 3c, 15f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
4 serving(s) (164cal, 11p, 16c, 1f)
Day 2
3450cal, 277g protein, 152g net carbs, 173g fat, 45g fiber
12 oz (876cal, 78p, 6c, 59f)
2 serving(s) (319cal, 14p, 9c, 17f)
2 serving(s) (230cal, 34p, 5c, 8f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 burger(s) (498cal, 71p, 0c, 24f)
3 1/2 serving(s) (618cal, 9p, 92c, 16f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 3
3500cal, 245g protein, 105g net carbs, 203g fat, 67g fiber
6 oz (600cal, 42p, 3c, 46f)
2 2/3 serving(s) (614cal, 13p, 25c, 41f)
1 oz (149cal, 17p, 0c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
20 oz (707cal, 126p, 4c, 21f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
1 1/2 sweet potato(s) (323cal, 5p, 54c, 5f)
Day 4
3525cal, 272g protein, 126g net carbs, 193g fat, 51g fiber
21 1/3 oz (901cal, 76p, 1c, 66f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
1 oz (149cal, 17p, 0c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
20 oz (707cal, 126p, 4c, 21f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
1 1/2 sweet potato(s) (323cal, 5p, 54c, 5f)
Day 5
3450cal, 240g protein, 126g net carbs, 195g fat, 57g fiber
1 1/2 serving(s) (284cal, 20p, 3c, 21f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
3 wrap(s) (950cal, 83p, 16c, 56f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 oz (149cal, 17p, 0c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 serving(s) (831cal, 83p, 49c, 30f)
2 serving(s) (375cal, 13p, 11c, 28f)
Day 6
3500cal, 231g protein, 127g net carbs, 202g fat, 62g fiber
1 1/2 serving(s) (284cal, 20p, 3c, 21f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
3 wrap(s) (950cal, 83p, 16c, 56f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 egg(s) (257cal, 14p, 2c, 19f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1 1/2 serving(s) (831cal, 83p, 49c, 30f)
2 serving(s) (375cal, 13p, 11c, 28f)
Day 7
3475cal, 312g protein, 67g net carbs, 195g fat, 48g fiber
1 1/2 serving(s) (284cal, 20p, 3c, 21f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
2 egg(s) (257cal, 14p, 2c, 19f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 cucumber (30cal, 2p, 5c, 0f)
2 2/3 serving(s) (1164cal, 108p, 15c, 64f)
Grocery List (47 items)
Fruits and Fruit Juices
Raisins
1/2 cup, packed (83g)
Lemon
2 1/2 large (219g)
Green olives
1 small can (~2 oz) (64g)
Avocados
9 1/2 avocado(s) (1926g)
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Lemon juice
1 tsp (5mL)
Lime juice
4 tsp (20mL)
Beef Products
Ground beef (93% lean)
1 3/4 lbs (794g)
Dairy and Egg Products
Eggs
19 large (950g)
Poultry Products
Chicken thighs, with bone and skin, raw
5 thigh (6 oz ea) (850g)
Boneless skinless chicken breast, raw
5 1/2 lbs (2472g)
Chicken wings, with skin, raw
1 1/3 lbs (605g)
Spices and Herbs
Salt
1 oz (29g)
Black pepper
1/4 oz (8g)
Rosemary
1/2 tbsp (2g)
Garlic powder
1/2 tsp (2g)
Paprika
1/2 tsp (1g)
Oregano, dried
1 1/2 dash, ground (0g)
Dijon mustard
1/4 lbs (120g)
Vegetables and Vegetable Products
Garlic
16 3/4 clove(s) (50g)
Collard greens
3 1/3 lbs (1512g)
Frozen sugar snap peas
2 2/3 cup (384g)
Cucumber
2 cucumber (8-1/4") (602g)
Sweet potatoes
7 sweetpotato, 5" long (1440g)
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1289g)
Kale leaves
1 1/2 lbs (647g)
Mushrooms
4 oz (113g)
Fresh spinach
30 cup(s) (900g)
Romaine lettuce
6 leaf outer (168g)
Fresh cilantro
4 tsp, chopped (4g)
Onion
2/3 small (47g)
Fats and Oils
Olive oil
7 tbsp (104mL)
Oil
6 1/4 oz (189mL)
Marinade sauce
1 1/4 cup (300mL)
Soups, Sauces, and Gravies
Chicken broth
1/2 cup(s) (mL)
Frank's red hot sauce
6 3/4 tbsp (101mL)
Other
Chicken, drumsticks, with skin
18 3/4 oz (529g)
Pork rinds
3 oz (85g)
Mixed greens
8 2/3 cup (260g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
3/4 cup, whole (107g)
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Finfish and Shellfish Products
Canned tuna
4 1/2 can (755g)
Beverages
Water
1/4 cup(s) (59mL)
Pork Products
Bacon
20 slice(s) (200g)
Sausages and Luncheon Meats
Turkey cold cuts
1 1/2 lbs (680g)
Sweets
Honey
5 tbsp (102g)
breakfast prep - 2 days
1. Paleo beef & egg bowl
470 cals, 60p, 1c, 25f (per meal)
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
lunch prep - 2 days
1. Chicken thighs with lemon & olives
875 cals, 78p, 6c, 59f (per meal)
4 thigh (6 oz ea) (680g)
4 dash (3g)
1 tsp, ground (2g)
3 clove(s) (9g)
1/2 tbsp (2g)
1/2 tbsp (8mL)
1 large (84g)
1 small can (~2 oz) (64g)
1/2 cup(s) (mL)
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. 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.
dinner prep - 1 days
1. Buffalo drumsticks
1090 cals, 84p, 1c, 83f (per meal)
3 tbsp (47mL)
1 3/4 tsp (9mL)
1/4 tsp (2g)
1/4 tsp, ground (1g)
18 2/3 oz (529g)
Recipe has been scaled from original by 0.58x. 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. 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.
snack prep - 2 days
1. Tuna cucumber bites
230 cals, 34p, 5c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 1 days
1. Simple plain beef burger
500 cals, 71p, 0c, 24f (per meal)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground beef with some salt, pepper, and any other preferred seasonings.
2
Shape the ground beef into a burger shape and cook on a hot grill or stovetop pan for about 3-4 minutes per side or until cooked to your preferred doneness.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Sweet potato fries
620 cals, 9p, 92c, 16f (per meal)
18 2/3 oz (530g)
3 1/2 tsp (18mL)
1/2 tsp (2g)
1/2 tsp (1g)
1/2 tsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 1.17x. 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 - 2 days
1. Marinaded chicken breast
705 cals, 126p, 4c, 21f (per meal)
Recipe has been scaled from original by 2.5x. 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. Baked sweet potatoes
325 cals, 5p, 54c, 5f (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.
3. Garlic collard greens
210 cals, 10p, 6c, 11f (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.
lunch prep - 1 days
1. Paleo chicken thighs and mushrooms
600 cals, 42p, 3c, 46f (per meal)
4 oz (113g)
1 dash (0g)
1 thigh (6 oz ea) (170g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/4 cup(s) (59mL)
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
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 kale & avocado salad
615 cals, 13p, 25c, 41f (per meal)
1 1/3 bunch (227g)
1 1/3 small (77g)
1 1/3 avocado(s) (268g)
Recipe has been scaled from original by 1.33x. 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.
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.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 3 days
1. Pork rinds
150 cals, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Buffalo chicken wings
900 cals, 76p, 1c, 66f (per meal)
1/4 cup (53mL)
1 1/3 lbs (605g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 tsp (10mL)
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
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 3 days
1. Kale & eggs
285 cals, 20p, 3c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
3 3/4 clove (11g)
1 tsp, ground (2g)
1 tsp (6g)
1/4 cup (56mL)
30 cup(s) (900g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
3. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Turkey, bacon, avocado lettuce wrap
950 cals, 83p, 16c, 56f (per meal)
1 1/2 tbsp (23g)
3 leaf outer (84g)
3/4 lbs (340g)
6 slice(s) (60g)
6 slice, medium (1/4" thick) (120g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 3x. 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. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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. Honey mustard chicken salad
830 cals, 83p, 49c, 30f (per meal)
3/4 avocado(s) (151g)
3/4 cup, sliced (135g)
6 cup (180g)
1 1/2 lbs (680g)
1 1/3 tbsp (18mL)
5 tbsp (102g)
5 tbsp (75g)
Recipe has been scaled from original by 0.6x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
2. Pistachios
375 cals, 13p, 11c, 28f (per meal)
snack prep - 2 days
1. Avocado deviled eggs
255 cals, 14p, 2c, 19f (per meal)
4 tsp, chopped (4g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
3. 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.
dinner prep - 1 days
1. Avocado tuna salad
1165 cals, 108p, 16c, 64f (per meal)
1 1/3 avocado(s) (268g)
1 tbsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 2/3 cup (80g)
2/3 small (47g)
2 2/3 can (459g)
2/3 cup, chopped (120g)
Recipe has been scaled from original by 2.67x. 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.
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. Sauteed Kale
240 cals, 4p, 10c, 19f (per meal)
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.