1000 calorie paleo meal plan
In just a few clicks, generate your own 1000 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 (1025cal, 97g protein, 32g net carbs, 51g fat, 13g fiber per day) cannot be customized.
Day 1
1000cal, 91g protein, 36g net carbs, 48g fat, 15g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/2 wrap(s) (351cal, 32p, 8c, 17f)
3 lettuce wrap(s) (377cal, 42p, 4c, 21f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 2
1050cal, 104g protein, 34g net carbs, 50g fat, 14g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 serving(s) (309cal, 31p, 6c, 18f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
Day 3
1050cal, 102g protein, 47g net carbs, 45g fat, 10g fiber
6 oz (255cal, 32p, 0c, 14f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
Day 4
1025cal, 91g protein, 43g net carbs, 48g fat, 12g fiber
6 oz (255cal, 32p, 0c, 14f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
6 oz (262cal, 38p, 1c, 11f)
1 1/2 cup(s) (107cal, 5p, 2c, 7f)
Day 5
1025cal, 98g protein, 29g net carbs, 51g fat, 14g fiber
1 serving(s) (229cal, 39p, 5c, 5f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
4 oz (170cal, 23p, 0c, 9f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
2/3 serving(s) (106cal, 5p, 3c, 6f)
Day 6
1025cal, 97g protein, 16g net carbs, 59g fat, 14g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 serving(s) (94cal, 13p, 3c, 3f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
2/3 serving(s) (106cal, 5p, 3c, 6f)
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 7
1025cal, 97g protein, 16g net carbs, 59g fat, 14g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 serving(s) (94cal, 13p, 3c, 3f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
2/3 serving(s) (106cal, 5p, 3c, 6f)
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Grocery List (49 items)
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia) (299g)
Romaine lettuce
1/8 head (60g)
Serrano pepper
1/2 pepper(s) (3g)
Fresh ginger
1/2 inch (2.5cm) cube (3g)
Garlic
7 1/2 clove(s) (23g)
Onion
1 1/3 medium (2-1/2" dia) (143g)
Bell pepper
1 small (74g)
Collard greens
1 1/2 lbs (624g)
Red bell pepper
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
Zucchini
2 medium (425g)
Broccoli
2/3 cup chopped (61g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Fresh spinach
4 3/4 cup(s) (143g)
Kale leaves
1/4 lbs (125g)
Sweet pickles
1 tbsp, chopped (10g)
Spices and Herbs
Ground coriander
1 dash (0g)
Dijon mustard
1/2 oz (16g)
Salt
11 3/4 g (12g)
Chipotle seasoning
2 dash (1g)
Oregano, dried
1 tsp, ground (2g)
Black pepper
1 tsp, ground (2g)
Rosemary
1/4 tbsp (1g)
Cajun seasoning
2 dash (1g)
Red wine vinegar
1/2 tbsp (8mL)
Capers
1/2 tbsp, drained (4g)
Legumes and Legume Products
Soy sauce
1 tbsp (15mL)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Avocados
7/8 avocado(s) (176g)
Clementines
10 fruit (740g)
Lemon juice
1/2 fl oz (16mL)
Lemon
1/2 small (29g)
Fats and Oils
Oil
1/4 lbs (103mL)
Olive oil
2/3 oz (26mL)
Poultry Products
Ground chicken, raw
1/2 lbs (227g)
Boneless skinless chicken breast, raw
3 lbs (1355g)
Boneless skinless chicken thighs
3/4 lbs (340g)
Sausages and Luncheon Meats
Ham cold cuts
6 oz (170g)
Dairy and Egg Products
Eggs
14 large (700g)
Ghee
1 tsp (5g)
Beverages
Water
1/2 tbsp (8mL)
Sweets
Honey
1 tsp (7g)
Pork Products
Pork loin chops, boneless, raw
5 oz (142g)
Bacon, raw
3 slice(s) (85g)
Other
Frozen riced cauliflower
1 1/2 cup, frozen (159g)
Sugar-free barbecue sauce
2 tbsp (30g)
Coleslaw mix
1 cup (90g)
Diced tomatoes with green chiles
1/4 can (~10 oz) (70g)
Nut and Seed Products
Sunflower kernels
3/4 oz (21g)
Finfish and Shellfish Products
Tilapia, raw
4 oz (112g)
dinner prep - 1 days
1. Thai chicken lettuce wraps
375 cals, 42p, 4c, 21f (per meal)
3 leaf inner (18g)
1 dash (0g)
1 tbsp (15mL)
1/2 tbsp (8mL)
1/2 pepper(s) (3g)
1/2 inch (2.5cm) cube (3g)
1/2 clove (2g)
1/4 small (18g)
1/2 tsp (3mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.
2
Mix in ground chicken and a pinch of salt. Cook until chicken is browned and fully cooked.
3
Add in soy sauce and lime juice and stir. Spread chicken mixture evenly over lettuce leaves and serve.
4
Meal Prep Tip: Store lettuce and chicken mixture separately in the fridge. When ready to eat, reheat the chicken and serve over the fresh lettuce.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Ham club lettuce wrap
350 cals, 32p, 8c, 17f (per meal)
3/4 tbsp (11g)
1 1/2 leaf outer (42g)
6 oz (170g)
6 slices, thin (54g)
3/8 avocado(s) (75g)
3 slice(s), thin/small (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread the dijon on the inside of the lettuce leaf.
2
Place the ham, tomato, onion, and avocado on the mustard.
3
Wrap up the leaf. Serve.
breakfast prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
lunch prep - 1 days
1. Chipotle honey pork chops
310 cals, 31p, 6c, 18f (per meal)
1 tsp (5g)
1/2 tbsp (8mL)
1 tsp (5mL)
2 dash (1g)
1 tsp (7g)
5 oz (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Garlic collard greens
120 cals, 5p, 4c, 6f (per meal)
Recipe has been scaled from original by 0.38x. 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.
dinner prep - 2 days
1. One pan roasted chicken & veggies
400 cals, 54p, 7c, 16f (per meal)
1 lbs (454g)
1 tsp, ground (2g)
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
1/3 cup cherry tomatoes (50g)
4 tsp (20mL)
1/3 medium (2-1/2" dia) (37g)
2/3 medium (131g)
4 dash (3g)
4 dash, ground (1g)
2/3 cup chopped (61g)
Recipe has been scaled from original by 0.67x. 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.
breakfast prep - 3 days
1. Boiled eggs
140 cals, 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.
lunch prep - 2 days
1. Basic chicken thighs
255 cals, 32p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Sweet potato wedges
175 cals, 2p, 24c, 6f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 1 days
1. Rosemary chicken
260 cals, 38p, 1c, 11f (per meal)
6 oz (170g)
1/2 clove(s) (2g)
1/2 dash (0g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/4 tbsp (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
2
Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
3
Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
2. Spinach cauliflower mince
105 cals, 5p, 2c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup, frozen (159g)
3/4 cup(s) (23g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
lunch prep - 1 days
1. Bbq pulled chicken & slaw bowl
230 cals, 39p, 5c, 5f (per meal)
1 tsp (5mL)
1 tsp (5g)
2 tbsp (30g)
1 cup (90g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put chicken in a small saucepan and cover with water. Bring to a boil and cook for about 10-15 minutes until chicken is no longer pink inside. Remove chicken from pot and set aside to lightly cool.
2
In a small bowl, mix together the mustard and lemon juice until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
3
Use two forks to shred the chicken. Add shredded chicken to a small bowl and coat with barbecue sauce.
4
Add coleslaw to the bbq chicken bowl and serve.
dinner prep - 1 days
1. Broiled tilapia
170 cals, 23p, 0c, 9f (per meal)
1/4 tbsp (4mL)
4 oz (112g)
1/2 tbsp (8mL)
1 dash, ground (0g)
1 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Garlic collard greens
105 cals, 5p, 3c, 6f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Bacon zucchini noodles
165 cals, 11p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast 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. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Chicken piquant
95 cals, 13p, 3c, 3f (per meal)
2 dash (1g)
4 oz (113g)
1/2 clove(s) (2g)
1/2 tbsp (8mL)
1/4 tbsp (4mL)
1/4 can (~10 oz) (70g)
1 tbsp, chopped (10g)
1/2 tbsp, drained (4g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season the chicken with the cajun seasoning.
2
Heat oil in a skillet over medium-heat. Cook chicken in the hot oil until browned, about 2 minutes per side. Add diced tomatoes with green chile peppers, pickles, vinegar, capers, and garlic to chicken; simmer until chicken is no longer pink in the center, about 10 minutes more. Serve.
2. Garlic collard greens
105 cals, 5p, 3c, 6f (per meal)
Recipe has been scaled from original by 0.67x. 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.
3. Bacon zucchini noodles
165 cals, 11p, 2c, 12f (per meal)
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.