1000 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 1000 calorie intermittent fasting 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 (1000cal, 99g protein, 20g net carbs, 53g fat, 13g fiber per day) cannot be customized.
Day 1
950cal, 92g protein, 19g net carbs, 52g fat, 11g fiber
Day 2
1025cal, 112g protein, 21g net carbs, 48g fat, 15g fiber
1 serving(s) (368cal, 43p, 1c, 21f)
3 serving(s) (123cal, 8p, 12c, 1f)
9 oz (449cal, 60p, 6c, 19f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Day 3
1025cal, 112g protein, 21g net carbs, 48g fat, 15g fiber
1 serving(s) (368cal, 43p, 1c, 21f)
3 serving(s) (123cal, 8p, 12c, 1f)
9 oz (449cal, 60p, 6c, 19f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Day 4
975cal, 97g protein, 27g net carbs, 49g fat, 10g fiber
1 serving(s) (407cal, 50p, 14c, 16f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 5
1025cal, 102g protein, 16g net carbs, 58g fat, 10g fiber
1/2 serving(s) (298cal, 40p, 5c, 12f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
Day 6
1025cal, 91g protein, 18g net carbs, 58g fat, 15g fiber
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 burger(s) (375cal, 45p, 0c, 22f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Day 7
1025cal, 91g protein, 18g net carbs, 58g fat, 15g fiber
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 burger(s) (375cal, 45p, 0c, 22f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Grocery List (39 items)
Fats and Oils
Oil
1 1/4 oz (37mL)
Olive oil
1 1/2 oz (47mL)
Salad dressing
1/4 cup (68mL)
Poultry Products
Ground turkey, raw
1 1/2 lbs (680g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Boneless skinless chicken breast, raw
1 1/2 lbs (680g)
Boneless skinless chicken thighs
1 lb (454g)
Vegetables and Vegetable Products
Frozen sugar snap peas
10 cup (1440g)
Garlic
1 1/4 clove(s) (4g)
Okra, frozen
1 1/2 cup (168g)
Zucchini
2 medium (392g)
Tomatoes
3 medium whole (2-3/5" dia) (362g)
Red bell pepper
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
Onion
1/2 medium (2-1/2" dia) (49g)
Broccoli
4 tbsp chopped (23g)
Bell pepper
2 large (328g)
Spices and Herbs
Salt
1/4 oz (8g)
Black pepper
2 g (2g)
Rosemary
3 dash (0g)
Chili powder
1 tbsp (8g)
Fresh basil
18 leaves (9g)
Thyme, dried
4 dash, leaves (1g)
Garlic powder
2 dash (1g)
Onion powder
4 dash (1g)
Oregano, dried
3 dash, ground (1g)
Fruits and Fruit Juices
Lemon
1/4 large (21g)
Green olives
1/2 can (~6 oz) (95g)
Lime juice
1 1/3 fl oz (40mL)
Avocados
1 avocado(s) (201g)
Soups, Sauces, and Gravies
Chicken broth
1/8 cup(s) (mL)
Other
Mixed greens
4 1/2 cup (135g)
Italian seasoning
2 dash (1g)
Diced tomatoes
1/2 can(s) (210g)
Coleslaw mix
1/4 package (14 oz) (99g)
Beverages
Water
1/8 cup(s) (31mL)
Beef Products
Ground beef (93% lean)
1/2 lbs (227g)
Pork Products
Pork shoulder
1 lbs (453g)
Bacon, raw
1 1/2 slice(s) (43g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
dinner prep - 1 days
1. Basic ground turkey
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Chicken thighs with lemon & olives
440 cals, 39p, 3c, 29f (per meal)
1 thigh (6 oz ea) (170g)
1 dash (1g)
2 dash, ground (1g)
3/4 clove(s) (2g)
3 dash (0g)
3/8 tsp (2mL)
1/4 large (21g)
1/4 small can (~2 oz) (16g)
1/8 cup(s) (mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
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. Okra
60 cals, 3p, 8c, 0f (per meal)
1 1/2 cup (168g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pour frozen okra into a saucepan.
2
Cover with water and boil for 3 minutes.
3
Drain and season to taste. Serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
18 cherry tomatoes (306g)
1 tbsp (15mL)
1/4 tbsp (5g)
18 large (79g)
1/4 tbsp (1g)
1 tbsp (8g)
1 lbs (510g)
18 leaves (9g)
Recipe has been scaled from original by 3x. 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. Garlic zucchini noodles
80 cals, 1p, 2c, 7f (per meal)
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. Thyme & lime chicken thighs
370 cals, 43p, 1c, 21f (per meal)
1 tbsp (15mL)
2 tbsp (30mL)
4 dash, leaves (1g)
1 lb (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Sugar snap peas
125 cals, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Unstuffed cabbage
405 cals, 50p, 14c, 16f (per meal)
1/8 cup(s) (30mL)
2 dash (1g)
2 dash (1g)
4 dash (1g)
1/2 can(s) (210g)
1/4 package (14 oz) (99g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium-high heat, add the ground beef and break it apart. Stir in remaining ingredients, plus a hefty pinch of salt and pepper, and bring to a simmer.
2
Cover the pot with a lid and simmer for about 30 minutes on medium-low. Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Slow cooker carnitas
410 cals, 40p, 0c, 28f (per meal)
1 lbs (453g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Sugar snap peas
80 cals, 5p, 8c, 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.
dinner prep - 1 days
1. One pan roasted chicken & veggies
300 cals, 40p, 5c, 12f (per meal)
6 oz (170g)
3 dash, ground (1g)
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
2 tbsp cherry tomatoes (19g)
1/2 tbsp (8mL)
1/8 medium (2-1/2" dia) (14g)
1/4 medium (49g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
4 tbsp chopped (23g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Bacon zucchini noodles
245 cals, 17p, 3c, 18f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
dinner prep - 2 days
1. Simple plain turkey burger
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Olive oil drizzled sugar snap peas
120 cals, 4p, 6c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (288g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
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
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.