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 (3500cals, 275g protein, 130g net carbs, 189g fat 45g fiber per day) cannot be customized.
Day 1
3475cals, 362g protein, 121g net carbs, 153g fat 40g fiber per day
24 oz (1198cal, 160p, 16c, 50f)
1/4 zucchini (36cal, 1p, 2c, 3f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 1/2 serving(s) (1124cal, 132p, 28c, 51f)
2 kiwi (94cal, 2p, 16c, 1f)
Day 2
3500cals, 250g protein, 156g net carbs, 186g fat 51g fiber per day
3 serving(s) (1169cal, 99p, 58c, 50f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
12 oz (858cal, 77p, 6c, 59f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 3
3500cals, 250g protein, 156g net carbs, 186g fat 51g fiber per day
3 serving(s) (1169cal, 99p, 58c, 50f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
12 oz (858cal, 77p, 6c, 59f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 4
3475cals, 254g protein, 129g net carbs, 196g fat 47g fiber per day
2 serving(s) (405cal, 29p, 13c, 24f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
1 1/4 serving(s) (1031cal, 74p, 29c, 64f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 1/4 serving(s) (1237cal, 92p, 30c, 74f)
Day 5
3500cals, 310g protein, 112g net carbs, 180g fat 46g fiber per day
2 serving(s) (405cal, 29p, 13c, 24f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
20 oz (816cal, 119p, 27c, 22f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
2 1/3 serving(s) (1018cal, 95p, 14c, 56f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
Day 6
3500cals, 272g protein, 135g net carbs, 190g fat 40g fiber per day
20 oz (816cal, 119p, 27c, 22f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
2 1/2 serving(s) (267cal, 13p, 9c, 19f)
1 serving(s) (200cal, 7p, 4c, 16f)
16 oz (596cal, 90p, 1c, 26f)
3 serving(s) (382cal, 4p, 15c, 31f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 7
3550cals, 230g protein, 99g net carbs, 231g fat 37g fiber per day
16 oz (936cal, 80p, 1c, 68f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 1/2 serving(s) (267cal, 13p, 9c, 19f)
1 serving(s) (200cal, 7p, 4c, 16f)
16 oz (596cal, 90p, 1c, 26f)
3 serving(s) (382cal, 4p, 15c, 31f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Grocery List (58 items)
Fats and Oils
Oil
5 oz (156mL)
Olive oil
1/2 lbs (275mL)
Vegetables and Vegetable Products
Zucchini
4 3/4 large (1540g)
Tomatoes
15 medium whole (2-3/5" dia) (1849g)
Onion
4 1/2 medium (2-1/2" dia) (484g)
Red bell pepper
1 1/2 cup, chopped (224g)
Carrots
10 2/3 medium (652g)
Beets, precooked (canned or refrigerated)
10 oz (284g)
Garlic
6 1/2 clove(s) (20g)
Bell pepper
3 medium (357g)
Cauliflower
2 head medium (5-6" dia.) (1115g)
Brussels sprouts
4 cup (363g)
Kale leaves
4 cup, chopped (160g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Raw celery
3/8 bunch (188g)
Canned crushed tomatoes
1 2/3 can (675g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Spices and Herbs
Fresh basil
24 leaves (12g)
Chili powder
4 tsp (11g)
Black pepper
1/4 oz (7g)
Salt
1 oz (30g)
Thyme, dried
5 dash, leaves (1g)
Paprika
1 tsp (2g)
Apple cider vinegar
4 tsp (20g)
Rosemary, dried
1 tsp (1g)
Balsamic vinegar
4 tsp (20mL)
Garlic powder
1 tsp (3g)
Cajun seasoning
1/4 tbsp (1g)
Poultry Products
Boneless skinless chicken breast, raw
5 3/4 lbs (2579g)
Boneless chicken thighs, with skin
1 1/2 lbs (681g)
Fruits and Fruit Juices
Green olives
24 large (106g)
Pears
3 medium (534g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Kiwi
4 fruit (276g)
Nectarine
2 medium (2-1/2" dia) (284g)
Apples
4 medium (3" dia) (705g)
Lime juice
1 1/2 fl oz (43mL)
Avocados
3 avocado(s) (595g)
Pork Products
Cooked ham
3/4 lbs boneless (340g)
Bacon
10 slice(s) (100g)
Beverages
Water
1 cup (225mL)
Dairy and Egg Products
Eggs
31 medium (1368g)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Walnuts
5 oz (140g)
Roasted cashews
4 tbsp (34g)
Mixed nuts
3/4 cup (101g)
Almond butter
2 oz (57g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/4 tsp (0mL)
Hot sauce
2 1/4 tbsp (34mL)
Other
Roasted red peppers
2 pepper(s) (140g)
Curry sauce
3 cup (850g)
Italian seasoning
3 tbsp (34g)
Mixed greens
2 1/3 cup (70g)
Pork rinds
1/2 oz (14g)
Chicken, drumsticks, with skin
1 lbs (454g)
Sweets
Maple syrup
2 tbsp (28mL)
Finfish and Shellfish Products
Canned tuna
5 can (845g)
Tilapia, raw
4 1/2 lbs (2016g)
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
1198cal, 160p, 16c, 50f (per meal)
24 leaves (12g)
1 1/2 lbs (680g)
4 tsp (11g)
1 tsp (1g)
24 large (106g)
1 tsp (6g)
4 tsp (20mL)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. 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. Basic zoodles
36cal, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.25x. 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
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
breakfast prep - 3 days
1. Paleo breakfast muffins
465cal, 45p, 10c, 26f (per meal)
3/4 lbs boneless (340g)
3 tbsp (45mL)
1 1/2 dash, ground (0g)
3 dash (2g)
1 1/2 cup, chopped (240g)
1 1/2 cup, chopped (224g)
12 medium (528g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Grease muffin cups or line with paper liners (for number of cups to grease, look at recipe serving details above).
2
Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
3
Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
snack prep - 3 days
2. Boiled eggs
139cal, 13p, 1c, 10f (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. Chicken beet & carrot salad bowl
1124cal, 132p, 28c, 51f (per meal)
1 1/4 medium (76g)
1 1/4 lbs (560g)
1 1/4 tsp (0mL)
5 dash, leaves (1g)
2 1/2 tbsp (38mL)
10 oz (284g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Roasted pepper stuffed chicken
858cal, 77p, 6c, 59f (per meal)
2 pepper(s) (140g)
1 tbsp (15mL)
1 tsp (2g)
1 1/2 lbs (681g)
Recipe has been scaled from original by 0.5x. 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. Roasted carrots
211cal, 3p, 20c, 10f (per meal)
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
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. Garlic zucchini noodles
204cal, 3p, 5c, 18f (per meal)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 2 days
1. Zucchini noodle curry bowl with chicken
1169cal, 99p, 58c, 50f (per meal)
1 1/2 lbs (672g)
3 medium (357g)
1 1/2 tbsp (23mL)
3 large (969g)
3 head small (4" dia.) (795g)
3 cup (850g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a deep pan over medium heat and cook the cubed chicken until mostly cooked, 6-7 minutes.
2
Add the curry sauce to the pan and heat through. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
3
Add the noodles into a bowl and top with cauliflower, peppers and chicken curry. Serve.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Brussels sprout, chicken & apple salad
1031cal, 74p, 29c, 64f (per meal)
10 oz (284g)
2 1/2 tbsp (38mL)
2 1/2 tsp (13mL)
2 tsp (9g)
5 tbsp, chopped (35g)
3/8 small (2-3/4" dia) (62g)
2 cup (165g)
Recipe has been scaled from original by 1.25x. 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. Nectarine
140cal, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
405cal, 29p, 13c, 24f (per meal)
2 cup, chopped (80g)
4 large (200g)
1 cup, chopped (180g)
4 dash (1g)
2 tsp (10mL)
6 tbsp (90mL)
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.
snack prep - 2 days
1. Tuna cucumber bites
345cal, 50p, 8c, 12f (per meal)
Recipe has been scaled from original by 3x. 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. Avocado, apple, chicken salad
1237cal, 92p, 30c, 74f (per meal)
13 1/2 oz (383g)
3/4 tbsp (11mL)
1/4 tsp, ground (1g)
1/4 tsp (2g)
1/2 tsp (2g)
2 1/4 tbsp (34mL)
1/4 cup chopped (28g)
1 medium (3" dia) (205g)
1 avocado(s) (226g)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
lunch prep - 2 days
1. Italian baked tilapia
816cal, 119p, 27c, 22f (per meal)
1 2/3 medium (2-1/2" dia) (183g)
5 tsp (25mL)
1 2/3 can (675g)
2 1/2 lbs (1120g)
5 tsp (18g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 375°F (190°C). Heat the oil in an oven-proof pan over medium-high heat. Add the onion and cook for about 8 minutes, until soft and browned.
2
Stir in half of the tomatoes and half of the Italian seasoning. Season with a pinch of salt and pepper. Place the tilapia on top of the mixture, then spoon the remaining tomatoes and seasoning over the fish. Add another pinch of salt and pepper.
3
Transfer the pan to the oven and bake for about 15 minutes, or until the fish is cooked through. Keep an eye on it to avoid overcooking.
2. Brussels sprout, apple & walnut side salad
380cal, 6p, 18c, 29f (per meal)
2 1/4 tbsp (34mL)
3/4 tbsp (11g)
6 tbsp, chopped (42g)
1/2 small (2-3/4" dia) (74g)
2 1/4 cup (198g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples 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).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
dinner prep - 1 days
1. Avocado tuna salad
1018cal, 95p, 14c, 56f (per meal)
5/8 small (41g)
9 1/3 tbsp, chopped (105g)
2 1/3 can (401g)
2 1/3 cup (70g)
1/4 tsp (0g)
1/4 tsp (1g)
3/4 tbsp (12mL)
1 1/6 avocado(s) (234g)
Recipe has been scaled from original by 2.33x. 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.
breakfast prep - 2 days
1. Bacon
253cal, 18p, 1c, 20f (per meal)
5 slice(s) (50g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
snack prep - 2 days
1. Skillet cauliflower tots
267cal, 13p, 9c, 19f (per meal)
2 1/2 tsp (7g)
1 1/4 tbsp (19mL)
5 tsp (25mL)
2 1/2 extra large (140g)
2 1/2 cup(s), riced (320g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
2. Celery and almond butter
200cal, 7p, 4c, 16f (per meal)
1
Clean celery and slice to desired lengths
2
Spread almond butter along center
dinner prep - 2 days
1. Pan fried tilapia
596cal, 90p, 1c, 26f (per meal)
2 lbs (896g)
1/2 tbsp (8g)
1/2 tbsp, ground (3g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 1.33x. 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. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. 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.
3. Sauteed garlic & herb tomatoes
382cal, 4p, 15c, 31f (per meal)
1/2 tbsp (9g)
1 1/2 tbsp (16g)
3 pint, cherry tomatoes (894g)
3 clove(s) (9g)
1/4 cup (68mL)
3 dash, ground (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 1 days
1. Low carb fried chicken
936cal, 80p, 1c, 68f (per meal)
1/2 oz (14g)
1 lbs (454g)
1/4 tbsp (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. 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. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
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.