1100 calorie paleo meal plan
In just a few clicks, generate your own 1100 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 (1100cal, 101g protein, 32g net carbs, 57g fat, 14g fiber per day) cannot be customized.
Day 1
1075cal, 102g protein, 46g net carbs, 46g fat, 16g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 serving(s) (315cal, 23p, 2c, 23f)
2 cup(s) (104cal, 2p, 16c, 1f)
1 1/2 serving(s) (343cal, 59p, 8c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 2
1125cal, 95g protein, 35g net carbs, 59g fat, 16g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 serving(s) (315cal, 23p, 2c, 23f)
2 cup(s) (104cal, 2p, 16c, 1f)
2 wrap(s) (439cal, 54p, 3c, 21f)
Day 3
1125cal, 98g protein, 28g net carbs, 63g fat, 11g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
4 1/2 oz (301cal, 27p, 7c, 18f)
2 tomato(es) (119cal, 2p, 5c, 9f)
2 wrap(s) (439cal, 54p, 3c, 21f)
Day 4
1125cal, 129g protein, 21g net carbs, 51g fat, 16g fiber
1 serving(s) (266cal, 17p, 2c, 21f)
8 oz (316cal, 51p, 1c, 12f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
Day 5
1100cal, 102g protein, 52g net carbs, 47g fat, 14g fiber
1 serving(s) (266cal, 17p, 2c, 21f)
4 oz (219cal, 26p, 14c, 6f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1/2 sweet potato(s) (108cal, 2p, 18c, 2f)
Day 6
1075cal, 91g protein, 20g net carbs, 66g fat, 11g fiber
6 oz (385cal, 35p, 0c, 27f)
1 serving(s) (82cal, 3p, 4c, 5f)
3/4 serving(s) (345cal, 39p, 7c, 17f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
Day 7
1075cal, 91g protein, 20g net carbs, 66g fat, 11g fiber
6 oz (385cal, 35p, 0c, 27f)
1 serving(s) (82cal, 3p, 4c, 5f)
3/4 serving(s) (345cal, 39p, 7c, 17f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
Grocery List (37 items)
Fats and Oils
Oil
1/4 lbs (107mL)
Mayonnaise
4 tbsp (60mL)
Olive oil
1 tbsp (14mL)
Balsamic vinaigrette
2 tbsp (31mL)
Salad dressing
2 tbsp (32mL)
Dairy and Egg Products
Eggs
17 1/2 medium (776g)
Fruits and Fruit Juices
Nectarine
3 medium (2-1/2" dia) (426g)
Strawberries
4 cup, whole (576g)
Lemon juice
1/2 tbsp (8mL)
Avocados
2/3 avocado(s) (134g)
Raspberries
1 1/3 cup (164g)
Vegetables and Vegetable Products
Romaine lettuce
1 head (599g)
Raw celery
2 stalk, small (5" long) (34g)
Onion
1 medium (2-1/2" dia) (113g)
Tomatoes
5 medium whole (2-3/5" dia) (618g)
Garlic
5/8 clove (2g)
Frozen sugar snap peas
4 cup (576g)
Carrots
2 3/4 medium (167g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Kale leaves
2 cup, chopped (80g)
Tomato paste
1/4 can (6 oz) (43g)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
1/3 oz (9g)
Dijon mustard
1 oz (31g)
Oregano, dried
1/4 dash, ground (0g)
Paprika
1/2 tbsp (3g)
Finfish and Shellfish Products
Canned salmon
2 5oz can(s) (undrained) (284g)
Salmon
1 lbs (468g)
Other
Sugar-free barbecue sauce
3 tbsp (45g)
Coleslaw mix
1 1/2 cup (135g)
Italian seasoning
1/4 tbsp (3g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/3 lbs (1497g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
Sweets
Honey
1 oz (25g)
Sausages and Luncheon Meats
Pepperoni
12 slices (24g)
Beverages
Water
3/8 cup(s) (91mL)
Beef Products
Beef stew meat, raw
3/4 lbs (341g)
breakfast prep - 3 days
1. Basic scrambled eggs
190 cals, 15p, 1c, 14f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Beat eggs 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. Season with salt/pepper.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Salmon salad lettuce wrap
315 cals, 23p, 2c, 23f (per meal)
4 leaf outer (112g)
2 dash (0g)
2 dash (1g)
2 5oz can(s) (undrained) (284g)
4 tbsp (60mL)
2 stalk, small (5" long) (34g)
2 tbsp minced (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
dinner prep - 1 days
1. Bbq pulled chicken & slaw bowl
345 cals, 59p, 8c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (8g)
3 tbsp (45g)
1 1/2 cup (135g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. 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.
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.
dinner prep - 2 days
1. Buffalo chicken lettuce wrap
440 cals, 54p, 3c, 21f (per meal)
2 tsp (10mL)
4 leaf outer (112g)
1 lbs (454g)
1/3 cup (80mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2/3 avocado(s) (134g)
1/3 cup cherry tomatoes (50g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
lunch prep - 1 days
1. Honey dijon salmon
300 cals, 27p, 7c, 18f (per meal)
3/4 fillet/s (6 oz each) (128g)
3/4 tbsp (11g)
1 tsp (8g)
3/8 clove (1g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch 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. 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. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
2 dash (1g)
1 tsp (5mL)
2 tbsp (30mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
3/4 hearts (375g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 2 days
1. Egg-crust breakfast pizza
265 cals, 17p, 2c, 21f (per meal)
4 extra large (224g)
1/2 cup, chopped (90g)
12 slices (24g)
2 tsp (10mL)
4 dash (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Beat eggs and seasonings in a small bowl.
2
Heat oil of choice in a skillet (make sure the size of your skillet will fit the amount of eggs nicely) over medium-high heat.
3
Pour eggs into skillet and spread them in an even layer on the bottom of the skillet.
4
Cook eggs a couple minutes, just until the bottom starts to set.
5
Put toppings (tomato, pepperoni, any other vegetables you have on hand) onto egg mixture and continue cooking until eggs are done and toppings are warmed.
6
Serve.
dinner prep - 1 days
1. Honey mustard chicken
220 cals, 26p, 14c, 6f (per meal)
2 1/2 tsp (12g)
2 1/2 tsp (17g)
1/2 tsp (3mL)
4 oz (113g)
Recipe has been scaled from original by 0.1x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated.
5
Remove from skillet and serve.
2. Baked sweet potatoes
110 cals, 2p, 18c, 2f (per meal)
3/8 tsp (2mL)
1/4 dash, ground (0g)
1/2 sweetpotato, 5" long (105g)
1/4 dash (0g)
1/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Option 1: Whole Sweet Potatoes: Place whole sweet potatoes in a baking dish. Rub them with oil, oregano, and salt and pepper to fully coat. Bake for 60 minutes or until soft when pierced with a fork.
3
Option 2: Cubed Sweet Potatoes: Place cubed sweet potatoes in a baking dish. Drizzle with oil, and sprinkle with oregano, salt, and pepper. Toss to evenly coat. Bake for 30-40 minutes, stirring halfway through, or until soft and golden.
3. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Hungarian goulash
345 cals, 39p, 7c, 17f (per meal)
1/2 tbsp (3g)
1/4 can (6 oz) (43g)
1/4 clove (1g)
3/8 cup(s) (90mL)
3/4 lbs (341g)
1 dash, ground (0g)
1/4 tbsp (5g)
3/4 medium (2-1/2" dia) (83g)
4 tsp (20mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot or Dutch oven over medium heat. Cook onions in oil until soft, stirring frequently. Remove onions and set aside.
2
In a medium bowl, combine paprika, pepper, and half the salt. Coat beef cubes in spice mixture, and cook in onion pot until brown on all sides. Return the onions to the pot, and pour in tomato paste, water, garlic and the remaining salt. Reduce heat to low, cover and simmer, stirring occasionally, 1 1/2 to 2 hours, or until meat is tender.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice 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. Raspberries
50 cals, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Simple salmon
385 cals, 35p, 0c, 27f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.