2,500 Calorie Paleo Meal Plan Example

An example of a full day of paleo eating at about 2,500 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This paleo day is about 2,500 calories, with about 180 grams of protein, 198 grams of carbs and 116 grams of fat. It has no grains, beans or dairy. Most of its protein comes from chicken breast, top sirloin steak and eggs. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,493 cal

Carbs198 g

Protein180 g

Fat116 g

Fiber: 46 g

Breakfast

647 cal · 32 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled4 large (200 g)	310	25 g	2 g	21 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Sweet potato, baked1 cup (200 g)	180	4 g	41 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g
Blueberries¾ cup (111 g)	63	1 g	16 g	0 g

Lunch

557 cal · 65 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked7 oz (198 g)	327	62 g	0 g	7 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cherry tomatoes½ cup (74 g)	13	1 g	3 g	0 g
Avocado½ avocado (100 g)	160	2 g	9 g	15 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

396 cal · 8 g protein

Food	Calories	Protein	Carbs	Fat
Apple1 medium (182 g)	95	0 g	25 g	0 g
Almond butter2 tbsp (32 g)	196	7 g	6 g	18 g
Banana1 medium (118 g)	105	1 g	27 g	0 g

Dinner

662 cal · 69 g protein

Food	Calories	Protein	Carbs	Fat
Top sirloin steak, lean7 oz (198 g)	363	61 g	0 g	11 g
Sweet potato, baked1 cup (200 g)	180	4 g	41 g	0 g
Asparagus, cooked1 cup (180 g)	40	4 g	7 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

231 cal · 5 g protein

Food	Calories	Protein	Carbs	Fat
Walnuts1 oz (28 g)	185	4 g	4 g	18 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the sweet potato. Our low-carb foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 2,500 calorie paleo example come from?

Most of it comes from chicken breast (62 g), top sirloin steak (61 g) and eggs (25 g), about 82% of the day's 180 g.

How are the calories split in this 2,500 calorie paleo example?

Breakfast has about 647 calories, then lunch 557, the snack 396, dinner 662 and the evening snack 231. Dinner is the biggest meal, at about 27% of the day.

How much fiber does this 2,500 calorie paleo example have?

About 46 g, mostly from sweet potato and avocado. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 35 g at this calorie level.