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, 256g protein, 124g net carbs, 196g fat, 51g fiber per day) cannot be customized.
Day 1
3450cal, 224g protein, 146g net carbs, 194g fat, 54g fiber
2 serving(s) (439cal, 32p, 14c, 27f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 sweet potato(es) (769cal, 54p, 73c, 23f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
2 serving(s) (459cal, 35p, 14c, 26f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
14 2/3 oz(s) (1053cal, 85p, 2c, 78f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
Day 2
3450cal, 224g protein, 146g net carbs, 194g fat, 54g fiber
2 serving(s) (439cal, 32p, 14c, 27f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 sweet potato(es) (769cal, 54p, 73c, 23f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
2 serving(s) (459cal, 35p, 14c, 26f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
14 2/3 oz(s) (1053cal, 85p, 2c, 78f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
Day 3
3525cal, 234g protein, 139g net carbs, 199g fat, 61g fiber
2 serving(s) (439cal, 32p, 14c, 27f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
5/6 cup(s) (695cal, 17p, 34c, 53f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 serving(s) (459cal, 35p, 14c, 26f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 serving(s) (1091cal, 102p, 15c, 60f)
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
Day 4
3525cal, 234g protein, 104g net carbs, 216g fat, 54g fiber
1 serving(s) (523cal, 42p, 9c, 34f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
5/6 cup(s) (695cal, 17p, 34c, 53f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (189cal, 13p, 2c, 14f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 1/2 serving(s) (1091cal, 102p, 15c, 60f)
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
Day 5
3475cal, 333g protein, 123g net carbs, 165g fat, 40g fiber
1 serving(s) (523cal, 42p, 9c, 34f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
28 oz (1036cal, 178p, 5c, 33f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
1 serving(s) (189cal, 13p, 2c, 14f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 egg(s) (69cal, 6p, 0c, 5f)
12 oz steak (713cal, 69p, 0c, 49f)
4 serving(s) (126cal, 6p, 16c, 1f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 6
3475cal, 303g protein, 77g net carbs, 200g fat, 42g fiber
1 serving(s) (512cal, 34p, 9c, 36f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
28 oz (1036cal, 178p, 5c, 33f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/4 serving(s) (701cal, 60p, 11c, 45f)
2 serving(s) (469cal, 6p, 13c, 37f)
Day 7
3500cal, 241g protein, 131g net carbs, 201g fat, 52g fiber
1 serving(s) (512cal, 34p, 9c, 36f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 1/4 serving(s) (1011cal, 118p, 25c, 45f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/4 serving(s) (701cal, 60p, 11c, 45f)
2 serving(s) (469cal, 6p, 13c, 37f)
Grocery List (44 items)
Dairy and Egg Products
Eggs
39 medium (1724g)
Vegetables and Vegetable Products
Kale leaves
7 cup, chopped (280g)
Tomatoes
15 1/2 medium whole (2-3/5" dia) (1910g)
Onion
3 1/2 medium (2-1/2" dia) (376g)
Garlic
14 2/3 clove(s) (44g)
Sweet potatoes
6 sweetpotato, 5" long (1260g)
Collard greens
1 1/3 lbs (605g)
Bell pepper
5 1/2 large (924g)
Portabella cap
4 piece whole (564g)
Frozen green beans
6 cup (726g)
Fresh ginger
2 1/2 tbsp (15g)
Carrots
1 medium (69g)
Beets, precooked (canned or refrigerated)
1/2 lbs (255g)
Spices and Herbs
Rosemary
1/2 tbsp (2g)
Balsamic vinegar
2 tbsp (30mL)
Garlic powder
3/4 tbsp (7g)
Salt
1/2 oz (17g)
Black pepper
1/4 oz (6g)
Lemon pepper
1/4 cup (24g)
Thyme, dried
1/2 tsp, leaves (1g)
Fats and Oils
Oil
5 oz (153mL)
Olive oil
1/4 lbs (116mL)
Salad dressing
1/4 cup (68mL)
Beverages
Water
3 cup (730mL)
Almond milk, unsweetened
3 cup(s) (720mL)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Fruits and Fruit Juices
Nectarine
6 medium (2-1/2" dia) (852g)
Lime juice
4 1/2 fl oz (140mL)
Avocados
7 avocado(s) (1407g)
Frozen strawberries
2 cup, unthawed (295g)
Grapes
4 1/2 cup (414g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Pears
2 medium (356g)
Beef Products
Ground beef (93% lean)
1 lbs (454g)
Sirloin steak, raw
4 lbs (1738g)
Nut and Seed Products
Almond butter
6 tbsp (96g)
Roasted cashews
1 2/3 cup, halves and whole (228g)
Almonds
14 tbsp, whole (125g)
Sunflower kernels
3 1/3 oz (94g)
Other
Mixed greens
9 1/2 cup (285g)
Finfish and Shellfish Products
Canned tuna
7 can (1204g)
Pork Products
Bacon
12 slice(s) (120g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2072g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tsp (0mL)
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
440 cals, 32p, 14c, 27f (per meal)
4 extra large (224g)
2 cup, chopped (80g)
1 cup, chopped (180g)
4 dash (1g)
1 tsp (5mL)
2 tsp (10mL)
6 tbsp (90mL)
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. Nectarine
140 cals, 3p, 25c, 1f (per meal)
6 medium (2-1/2" dia) (852g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Garlic beef stuffed sweet potatoes
770 cals, 54p, 73c, 23f (per meal)
1 tbsp (15mL)
2 clove(s) (6g)
4 dash (2g)
1 lbs (454g)
4 sweetpotato, 5" long (840g)
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add the ground beef and garlic powder. Break the beef apart and let it brown.
4
Once beef is fully cooked, split open sweet potatoes with a knife and stuff with the garlicy beef mixture. Serve.
2. Tomato and avocado salad
350 cals, 5p, 10c, 28f (per meal)
3 tbsp minced (45g)
3 tbsp (45mL)
1 1/2 avocado(s) (302g)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 tbsp (11mL)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Paleo steak Bites
1055 cals, 85p, 2c, 79f (per meal)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
2
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
3
When steak is just about done, reduce heat to low and add in garlic. Let cook for about a minute until fragrant. stir around to coat the steak. Serve.
2. 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.
snack prep - 3 days
1. Dairy-free strawberry protein smoothie
460 cals, 35p, 14c, 26f (per meal)
2/3 cup, unthawed (98g)
1 cup(s) (240mL)
1 scoop (1/3 cup ea) (31g)
2 tbsp (32g)
2/3 cup(s) (156mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients into a blender and combine. Add water if needed to make the smoothie less thick.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Avocado tuna salad
1090 cals, 102p, 15c, 60f (per meal)
2 1/2 avocado(s) (503g)
5 tsp (25mL)
5 dash (2g)
5 dash (1g)
5 cup (150g)
1 1/4 small (88g)
5 can (860g)
1 1/4 cup, chopped (225g)
Recipe has been scaled from original by 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.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Roasted cashews
695 cals, 17p, 34c, 53f (per meal)
13 1/3 tbsp, halves and whole (114g)
breakfast prep - 2 days
1. Open-faced mushroom breakfast sliders
525 cals, 42p, 9c, 34f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package to your desired crispiness.
2
When cooked, remove bacon and discard most of the grease, leaving only a little in the pan.
3
Add the eggs, and cook sunny side up, about 5-7 minutes.
4
Remove the eggs, and add the portabella caps, face-down, and cook for about 4 minutes until heated through.
5
Plate by placing the portabella caps face-up and topping with the bacon and egg.
6
Serve.
2. 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.
snack prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
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. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
lunch 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. Olive oil drizzled green beans
180 cals, 4p, 10c, 12f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
3 1/3 cup (403g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Classic steak
715 cals, 69p, 0c, 49f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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. Green beans
125 cals, 6p, 16c, 1f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
510 cals, 34p, 9c, 36f (per meal)
1 cup, chopped (149g)
4 large (200g)
4 tbsp, chopped (40g)
2 slice(s) (20g)
2 tsp (10mL)
1
Beat eggs with onions, peppers, bacon, and some salt and pepper in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
dinner prep - 2 days
1. Pepper steak stir fry
700 cals, 60p, 11c, 45f (per meal)
1 1/4 lbs (567g)
2 1/2 medium (298g)
2 1/2 tbsp (15g)
5 clove(s) (15g)
5 dash, ground (1g)
1 1/4 tbsp (19mL)
5/8 medium (2-1/2" dia) (69g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
2
Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
3
Put steak into skillet and cook until brown, about 2-3 minutes.
4
Add vegetables back into the pan and cook for another minute or so.
5
Serve.
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
4 tbsp minced (60g)
4 tbsp (60mL)
2 avocado(s) (402g)
2 medium whole (2-3/5" dia) (246g)
1 tbsp (15mL)
1 tsp (3g)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. 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.
snack prep - 2 days
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. 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 - 1 days
1. Chicken beet & carrot salad bowl
1010 cals, 118p, 25c, 45f (per meal)
1 lbs (504g)
1 tsp (0mL)
1/2 tsp, leaves (1g)
2 1/4 tbsp (34mL)
1 medium (69g)
1/2 lbs (255g)
Recipe has been scaled from original by 1.13x. 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.