for Muscle Building and Weight Gain
Here's a 7-day sample week with three meals and a snack a day, averaging 2,630 Calories. Build your own day below, or jump to the full week.
Scrambled Eggs with Chorizo 1 serving
Fig, Date, and Cashew Smoothie 1 serving
Italian Tuna Tomato Salad 2 servings
Simple Avocado and Cranberry Salad 1 serving
This 2950 Calorie Paleo Meal Plan gives you three meals and a snack a day for seven days. It averages 2,630 Calories, with 120g protein, 133g fat and 282g carbs (including 77g of fiber).
Blueberry Blast Smoothie 1 ½
serving
Apples and Almond Butter 1
apple
Tuna Salad 2
serving
Vegan Cinnamon Date "Caramel" & Apples 1
serving
Carrots 1 ½
cup
Kale Avocado Salad 1
serving
Chicken and Dill Protein Scramble 1
serving
Lemon, Berry, Honey Smoothie 1
serving
Simple Lemon Pepper Tuna 1
serving
Pomegranate Salad 1
serving
Simple Steak 1
steak Pomegranate Salad 1
serving Apples and Almond Butter 1
apple
Mango Fruit Smoothie 1
serving
3 Herb Breakfast Patties 1
serving
Tuna Stuffed Pepper 1
serving Pomegranate Salad 1
serving Carrots 1 ½
cup Apples and Almond Butter 1
apple Blueberry Blast Smoothie 1 ½
serving Apples and Almond Butter 1
apple Tuna Salad 2
serving Vegan Cinnamon Date "Caramel" & Apples 1
serving
Bacon Wrapped Guacamole Stuffed Chicken ½
serving
Strawberry, Melon & Avocado Salad 1
servings Kale Avocado Salad 1
serving
Egg Cups 2
serving Lemon, Berry, Honey Smoothie 1
serving Tuna Stuffed Pepper 1
serving Pomegranate Salad 1
serving Carrots 1 ½
cup Apples and Almond Butter 1
apple Blueberry Blast Smoothie 1 ½
serving Apples and Almond Butter 1
apple Tuna Salad 2
serving
Banana, Almond Butter, and Dates 1
banana Bacon Wrapped Guacamole Stuffed Chicken ½
serving Strawberry, Melon & Avocado Salad 1
servings Kale Avocado Salad 1
serving Chicken and Dill Protein Scramble 1
serving Lemon, Berry, Honey Smoothie 1
serving Tuna Salad 2
serving Vegan Cinnamon Date "Caramel" & Apples 1
serving Simple Steak 1
steak Pomegranate Salad 1
serving Apples and Almond Butter 1
appleThe Paleo plan cuts protein from 208g to 120g a day and raises fat from 112g to 133g.
| Daily average | Paleo plan | Standard plan |
|---|---|---|
| Calories | 2,630 | 2,909 |
| Carbs | 282g | 298g |
| Net carbs | 205g | 240g |
| Fat | 133g | 112g |
| Protein | 120g | 208g |
| Fiber | 77g | 57g |
Want a little less or more? See the 2900 Calorie Paleo Meal Plan or the 3000 Calorie Paleo Meal Plan.
See all our Paleo meal plans. Not following a specific diet? See the 2950 Calorie Meal Plan.
2950 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
2950 Calorie Vegan Meal Plan Plants only, no animal products
2950 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2950 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2950 Calorie Low Carb Meal Plan 184g carbs a day or less, 25% of Calories
2950 Calorie Low Fat Meal Plan 98g fat a day or less, 30% of Calories
2950 Calorie High Protein Meal Plan At least 222g protein a day, 30% of Calories
2950 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
