1200 calorie paleo meal plan
In just a few clicks, generate your own 1200 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 (1225cal, 112g protein, 37g net carbs, 62g fat, 16g fiber per day) cannot be customized.
Day 1
1225cal, 106g protein, 37g net carbs, 66g fat, 12g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (352cal, 38p, 9c, 17f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
9 oz (383cal, 48p, 0c, 21f)
2 serving(s) (125cal, 2p, 9c, 7f)
Day 2
1225cal, 122g protein, 43g net carbs, 56g fat, 16g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (451cal, 46p, 6c, 24f)
2 cup(s) (81cal, 18p, 0c, 1f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
Day 3
1225cal, 122g protein, 33g net carbs, 60g fat, 14g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 serving(s) (451cal, 46p, 6c, 24f)
2 cup(s) (81cal, 18p, 0c, 1f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
Day 4
1200cal, 117g protein, 30g net carbs, 57g fat, 21g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 wrap(s) (396cal, 29p, 3c, 27f)
2 kiwi (94cal, 2p, 16c, 1f)
Day 5
1225cal, 127g protein, 41g net carbs, 54g fat, 17g fiber
1 chop(s) (428cal, 41p, 3c, 28f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
Day 6
1225cal, 93g protein, 39g net carbs, 70g fat, 16g fiber
3/4 serving(s) (412cal, 31p, 10c, 25f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
3 lettuce wrap(s) (377cal, 42p, 4c, 21f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
Day 7
1225cal, 93g protein, 39g net carbs, 70g fat, 16g fiber
3/4 serving(s) (412cal, 31p, 10c, 25f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
3 lettuce wrap(s) (377cal, 42p, 4c, 21f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
Grocery List (45 items)
Fats and Oils
Oil
2 1/4 oz (69mL)
Olive oil
2 1/4 oz (72mL)
Vegetables and Vegetable Products
Onion
2 medium (2-1/2" dia) (210g)
Bell pepper
2 3/4 large (454g)
Tomato puree
2 oz (57g)
Tomatoes
4 medium whole (2-3/5" dia) (495g)
Garlic
3 clove(s) (9g)
Kale leaves
2 cup, chopped (80g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Romaine lettuce
1/8 head (64g)
Frozen broccoli
5 cup (455g)
Serrano pepper
1 pepper(s) (6g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Raw celery
3 tbsp chopped (19g)
Poultry Products
Boneless skinless chicken thighs
1/2 lbs (255g)
Boneless skinless chicken breast, raw
3 1/3 lbs (1496g)
Ground chicken, raw
1 lbs (454g)
Other
Frozen cauliflower
4 1/2 cup (510g)
Chicken bone broth
4 cup(s) (mL)
Mixed greens
3 cup (90g)
Fruits and Fruit Juices
Green olives
1/3 can (~6 oz) (66g)
Kiwi
10 fruit (690g)
Avocados
1 3/4 avocado(s) (351g)
Lime juice
3/4 fl oz (22mL)
Apples
3/4 medium (3" dia) (137g)
Spices and Herbs
Ground cumin
1/4 oz (8g)
Balsamic vinegar
2 tsp (10mL)
Rosemary
1 1/4 g (1g)
Salt
1/2 tbsp (10g)
Black pepper
2 g (2g)
Chili powder
2 tsp (5g)
Fresh basil
12 leaves (6g)
Lemon pepper
1 1/4 tbsp (9g)
Ground coriander
3 g (3g)
Garlic powder
3 dash (1g)
Beef Products
Ground beef (93% lean)
6 oz (170g)
Beverages
Water
6 tbsp (90mL)
Dairy and Egg Products
Eggs
16 1/2 medium (724g)
Soups, Sauces, and Gravies
Salsa verde
2 tbsp (32g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Sunflower kernels
1 oz (28g)
Pork Products
Bacon
4 slice(s) (40g)
Pork loin chops, boneless, raw
1 chop (185g)
Sausages and Luncheon Meats
Ham cold cuts
4 oz (113g)
Legumes and Legume Products
Soy sauce
2 tbsp (30mL)
dinner prep - 1 days
1. Basic chicken thighs
385 cals, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.38x. 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. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
lunch prep - 1 days
1. Cuban Picadillo
350 cals, 38p, 9c, 17f (per meal)
1/4 tbsp (4mL)
4 small (13g)
2 dash (1g)
2 oz (57g)
6 oz (170g)
1/4 medium (30g)
1/4 medium whole (2-3/5" dia) (31g)
1/2 clove(s) (2g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add beef. Break apart and cook until browned, 8-10 minutes.
2
Stir in onion, garlic, bell pepper, tomato, and some salt and pepper. (Optional: add a splash of olive brine). Cook for 1-2 minutes.
3
Add in olives, cumin, tomato puree, and some salt. Bring to a simmer. Cover and cook for about 20 minutes until vegetables have softened. Serve.
2. Cauliflower rice
90 cals, 2p, 5c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Paleo salsa verde chicken salad
450 cals, 46p, 6c, 24f (per meal)
1 roma tomato (80g)
2 tbsp (32g)
2 tsp (4g)
4 tbsp (30g)
4 slices (100g)
3 cup (90g)
2 tsp (10mL)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
When chicken is cool enough to handle, chop it into bite-sized pieces.
3
Add mixed greens to a bowl and arrange the chicken, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
4 cup(s) (mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. 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. Sweet potato wedges
130 cals, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
lunch prep - 1 days
1. Paleo ham, bacon, avocado lettuce wrap
395 cals, 29p, 3c, 27f (per meal)
1 leaf outer (28g)
2 slice(s) (20g)
4 oz (113g)
1/2 avocado(s) (101g)
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Broccoli
75 cals, 7p, 5c, 0f (per meal)
5 cup (455g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Coriander and cumin rubbed pork chops
430 cals, 41p, 3c, 28f (per meal)
2 dash (2g)
1/2 tbsp (3g)
1/2 tbsp (3g)
1 1/2 clove(s) (5g)
1 tbsp (15mL)
1 chop (185g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145 F (63 C).
4
Serve.
2. Roasted rosemary sweet potatoes
105 cals, 1p, 12c, 5f (per meal)
1/3 sweetpotato, 5" long (70g)
4 dash (1g)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
breakfast prep - 3 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.75x. 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.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
6 fruit (414g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Thai chicken lettuce wraps
375 cals, 42p, 4c, 21f (per meal)
6 leaf inner (36g)
2 dash (0g)
2 tbsp (30mL)
1 tbsp (15mL)
1 pepper(s) (6g)
1 inch (2.5cm) cube (5g)
1 clove (3g)
1/2 small (35g)
1 tsp (5mL)
1 lbs (454g)
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. Cauliflower rice
90 cals, 2p, 5c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
lunch prep - 2 days
1. Avocado, apple, chicken salad
410 cals, 31p, 10c, 25f (per meal)
3/4 avocado(s) (151g)
3/4 medium (3" dia) (137g)
3 tbsp chopped (19g)
1 1/2 tbsp (23mL)
3 dash (1g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (8mL)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
