1600 calorie paleo meal plan
Table of Contents
Overview
This 1600-calorie Paleo meal plan provides a calorie-controlled, nutrient-dense weekly plan built around whole foods — lean proteins, vegetables, fruits, nuts and healthy fats. The sample 7-day menu includes meals like hardboiled egg & avocado bowls, curried pork chops, lemon-pepper chicken, avocado tuna salad and cheesy zucchini noodles with bacon. Whether you want a ready-to-follow weekly plan or a template to build your own nutrition plan, this diet plan focuses on real food and clear macro targets.
There are two possible ways to use the plan: Option 1 — generate your own customizable plan where you pick recipes and swap or randomize meals until it fits your preferences; Option 2 — download the pre-made PDF (1600 kcal, ~114–118 g protein, ~40–60 g net carbs, ~90–100 g fat and ~25–33 g fiber per day) which is a fixed, non-customizable plan. Both approaches include a full grocery list, scaled recipes, and simple meal-prep guidance so you can batch cook and follow the weekly plan with minimal fuss.
Following this Paleo diet plan at a consistent 1600 calories can help with modest weight loss for many people, improve satiety and preserve lean mass thanks to its higher protein content, and promote steadier blood sugar and energy through reduced processed carbs. Other likely benefits include less bloating, more nutrient-dense meals, and easier meal prep and tracking. As with any diet plan or nutrition plan, monitor how your body responds and consult a healthcare professional if you have specific medical needs or goals.
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 (1600cals, 114g protein, 46g net carbs, 96g fat 27g fiber per day) cannot be customized.
Day 1
1575cals, 118g protein, 30g net carbs, 98g fat 27g fiber per day
1 serving(s) (320cal, 15p, 4c, 24f)
1 1/2 chop(s) (359cal, 59p, 0c, 13f)
1 serving(s) (159cal, 7p, 5c, 8f)
1 serving(s) (545cal, 33p, 8c, 42f)
Day 2
1600cals, 117g protein, 33g net carbs, 99g fat 27g fiber per day
1 serving(s) (320cal, 15p, 4c, 24f)
8 oz (296cal, 51p, 1c, 9f)
3 serving(s) (245cal, 8p, 12c, 14f)
6 2/3 oz(s) (479cal, 39p, 1c, 36f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
Day 3
1600cals, 115g protein, 41g net carbs, 100g fat 21g fiber per day
1/2 apple(s) (158cal, 4p, 12c, 9f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
8 oz (296cal, 51p, 1c, 9f)
3 serving(s) (245cal, 8p, 12c, 14f)
6 2/3 oz(s) (479cal, 39p, 1c, 36f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
Day 4
1600cals, 115g protein, 44g net carbs, 97g fat 22g fiber per day
1/2 apple(s) (158cal, 4p, 12c, 9f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 1/2 serving(s) (464cal, 46p, 9c, 27f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
Day 5
1575cals, 118g protein, 54g net carbs, 89g fat 24g fiber per day
1/2 sandwich(es) (184cal, 11p, 4c, 12f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/2 serving(s) (464cal, 46p, 9c, 27f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
Day 6
1650cals, 106g protein, 61g net carbs, 94g fat 33g fiber per day
1/2 sandwich(es) (184cal, 11p, 4c, 12f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 serving(s) (531cal, 29p, 7c, 39f)
Day 7
1650cals, 106g protein, 61g net carbs, 94g fat 33g fiber per day
1/2 sandwich(es) (184cal, 11p, 4c, 12f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 serving(s) (531cal, 29p, 7c, 39f)
Grocery List (41 items)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1 g (1g)
Curry powder
3 dash (1g)
Lemon pepper
1 tbsp (7g)
Chipotle seasoning
1/4 tbsp (2g)
Garlic powder
1/2 tbsp (4g)
Dairy and Egg Products
Eggs
16 large (800g)
Parmesan cheese
1 tbsp (5g)
Cheese
3/4 cup, shredded (85g)
Ghee
1 tbsp (14g)
Vegetables and Vegetable Products
Bell pepper
3 1/2 large (585g)
Onion
5/8 medium (2-1/2" dia) (64g)
Zucchini
1 medium (196g)
Garlic
3 clove(s) (10g)
Collard greens
1/2 lbs (227g)
Frozen sugar snap peas
4 cup (576g)
Tomatoes
10 tbsp, chopped (113g)
Portabella cap
3 piece whole (423g)
Fresh cilantro
4 tsp, chopped (4g)
Frozen mixed veggies
3 cup (405g)
Fruits and Fruit Juices
Avocados
4 1/2 avocado(s) (929g)
Kiwi
7 fruit (483g)
Apples
4 medium (3" dia) (728g)
Lime juice
4 tsp (19mL)
Other
Guacamole, store-bought
1/2 cup (124g)
Mixed greens
5 1/2 cup (166g)
Pork Products
Bacon, raw
1 slice(s) (28g)
Pork chop, bone-in
1 1/2 chop (267g)
Pork loin chops, boneless, raw
15 oz (425g)
Bacon
6 slice(s) (60g)
Fats and Oils
Oil
2 1/2 oz (76mL)
Olive oil
1 1/3 oz (41mL)
Poultry Products
Boneless skinless chicken breast, raw
1 lbs (448g)
Ground turkey, raw
1 lbs (454g)
Beef Products
Sirloin steak, raw
13 1/4 oz (378g)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Almond butter
2 tbsp (32g)
Mixed nuts
1/3 cup (45g)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (430g)
Beverages
Water
1 1/2 tbsp (23mL)
Sweets
Honey
1 tbsp (21g)
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
320cal, 15p, 4c, 24f (per meal)
2 dash (1g)
4 large (200g)
2 dash (0g)
2 tbsp, diced (19g)
2 tbsp chopped (20g)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
snack prep - 2 days
1. Pepper strips and guacamole
150cal, 3p, 6c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
2. Kiwi
47cal, 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.
dinner prep - 1 days
1. Cheesy zucchini noodles w/ bacon
545cal, 33p, 8c, 42f (per meal)
1 slice(s) (28g)
1 medium (196g)
1 tbsp (5g)
3/4 cup, shredded (85g)
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 cheese and bacon bits and heat through until the cheese is melted.
4
Remove from heat, top with parmesan, and serve.
lunch prep - 1 days
1. Curried pork chops
359cal, 59p, 0c, 13f (per meal)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1/4 tbsp (4mL)
3 dash (1g)
1 1/2 chop (267g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Garlic collard greens
159cal, 7p, 5c, 8f (per meal)
1 dash (1g)
1 1/2 clove(s) (5g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Lemon pepper chicken breast
296cal, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
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. Olive oil drizzled sugar snap peas
245cal, 8p, 12c, 14f (per meal)
2 tbsp (30mL)
4 cup (576g)
3 dash (1g)
3 dash (0g)
Recipe has been scaled from original by 3x. 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.
dinner prep - 2 days
1. Paleo steak Bites
479cal, 39p, 1c, 36f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
2
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
3
When steak is just about done, reduce heat to low and add in garlic. Let cook for about a minute until fragrant. stir around to coat the steak. Serve.
2. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
snack prep - 3 days
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
breakfast prep - 2 days
1. Apple & almond butter
158cal, 4p, 12c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread almond butter evenly over each slice.
dinner prep - 2 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
10 tbsp, chopped (113g)
2 1/2 can (430g)
5/8 small (44g)
2 1/2 cup (75g)
1/3 tsp (0g)
1/3 tsp (1g)
2 1/2 tsp (13mL)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 2 days
1. Chipotle honey pork chops
464cal, 46p, 9c, 27f (per meal)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
1/4 tbsp (2g)
1 tbsp (21g)
15 oz (425g)
1 tbsp (14g)
Recipe has been scaled from original by 1.5x. 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. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 3 days
1. Portabella breakfast sandwich
184cal, 11p, 5c, 12f (per meal)
2 tbsp (4g)
1 slices (25g)
2 slice(s) (20g)
1 piece whole (141g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Remove grease from pan, and put mushroom caps, flat-side down, into pan and cook for a couple minutes.
3
Remove caps from pan and build the sandwich, using the caps as buns, and layering the avocado, greens, and bacon inside.
4
Serve.
snack prep - 2 days
1. Avocado deviled eggs
257cal, 14p, 2c, 19f (per meal)
1/2 tbsp (7mL)
4 tsp, chopped (4g)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
2. Kiwi
47cal, 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.
dinner prep - 2 days
1. Basic ground turkey
375cal, 45p, 0c, 22f (per meal)
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. Mixed vegetables
146cal, 7p, 19c, 1f (per meal)
3 cup (405g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Egg & avocado salad
531cal, 29p, 7c, 39f (per meal)
2 2/3 cup (80g)
1 1/3 avocado(s) (268g)
8 large (400g)
1/2 tbsp (4g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.