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: Sample plan
This sample plan (1025cal, 117g protein, 16g net carbs, 48g fat, 13g fiber per day) was pre-made for your convenience and cannot be customized.
| Lunch | Dinner | |
|---|---|---|
Mon |
Tarragon tilapia fillets, cauliflower rice
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Broiled tilapia, broccoli
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Tue |
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Wed |
Rotisserie chicken, garlic collard greens
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Thu |
Pan fried tilapia, broccoli
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Fri |
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Sat |
Rosemary chicken, garlic collard greens
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Fruits and Fruit Juices
Lemon juice
2 tbsp (31mL)
Finfish and Shellfish Products
Tilapia, raw
4 2/3 lb (2109g)
Fats and Oils
Olive oil
3 1/4 oz (101mL)
Coconut oil
1/4 cup (49g)
Oil
1 3/4 tbsp (26mL)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
3/4 oz (21g)
Fresh tarragon
2 tsp, chopped (1g)
Rosemary
1 tsp (1g)
Garlic powder
3/4 dash (0g)
Vegetables and Vegetable Products
Frozen broccoli
8 cup (728g)
Cauliflower
1 3/4 head medium (5-6" dia.) (1029g)
Onion
7/8 small (61g)
Garlic
13 clove(s) (39g)
Collard greens
1 3/4 lb (794g)
Other
Rotisserie chicken, cooked
18 oz (510g)
Poultry Products
Boneless skinless chicken breast, raw
1 lb (405g)
dinner prep - 2 days
1. Broiled tilapia
455 cals, 60p, 1c, 23f (per meal)
Lemon juice
4 tsp (20mL)
Tilapia, raw
1 1/3 lb (597g)
Olive oil
2 2/3 tbsp (40mL)
Black pepper
2/3 tsp, ground (2g)
Salt
2/3 tsp (4g)
Recipe has been scaled from original by 0.67x. 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. Broccoli
45 cals, 4p, 3c, 0f (per meal)
Frozen broccoli
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 3 days
1. Tarragon tilapia fillets
350 cals, 57p, 1c, 13f (per meal)
Tilapia, raw, ~4 fillets, unfrozen
2 lb (840g)
Garlic, minced
2 clove (6g)
Fresh tarragon
2 tsp, chopped (1g)
Coconut oil
2 tbsp (26g)
Recipe has been scaled from original by 1.88x. Adjust cook times and pan sizes accordingly.
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Drizzle with coconut oil, and dot with minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Cauliflower rice
190 cals, 8p, 16c, 8f (per meal)
Cauliflower
1 1/2 head medium (5-6" dia.) (882g)
Onion, diced
3/4 small (53g)
Coconut oil
1 1/2 tbsp (20g)
Garlic, diced
4 1/2 clove(s) (14g)
Salt
1/4 tbsp (5g)
Black pepper
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
2
Add coconut oil to a skillet over medium-high heat. Add in diced onion and garlic for a couple of minutes until softened.
3
Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through.
4
Serve.
dinner prep - 3 days
1. Rotisserie chicken
355 cals, 38p, 0c, 23f (per meal)
Rotisserie chicken, cooked
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
Collard greens
1 1/2 lb (680g)
Oil
1 1/2 tbsp (23mL)
Garlic, minced
4 1/2 clove(s) (14g)
Salt
3 dash (2g)
Recipe has been scaled from original by 1.5x. 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. Pan fried tilapia
445 cals, 68p, 1c, 19f (per meal)
Tilapia, raw
1 1/2 lb (672g)
Olive oil
2 tbsp (30mL)
Black pepper
1 tsp, ground (2g)
Salt
1 tsp (6g)
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
Frozen broccoli
2 cup (182g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Rosemary chicken
395 cals, 58p, 2c, 17f (per meal)
Boneless skinless chicken breast, raw
9 oz (255g)
Garlic, minced
3/4 clove(s) (2g)
Salt
3/4 dash (1g)
Lemon juice
3/4 tbsp (11mL)
Olive oil
3/4 tbsp (11mL)
Rosemary
1 tsp (1g)
Recipe has been scaled from original by 0.38x. 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. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
Collard greens
1/4 lb (113g)
Oil
1/4 tbsp (4mL)
Garlic, minced
3/4 clove(s) (2g)
Salt
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. 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 - 1 days
1. Simple chicken breast
215 cals, 34p, 1c, 9f (per meal)
Boneless skinless chicken breast, raw
1/3 lb (149g)
Salt
1/3 tsp (2g)
Black pepper
1/3 tsp, ground (1g)
Olive oil
1 tsp (5mL)
Garlic powder
2/3 dash (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Cauliflower rice
95 cals, 4p, 8c, 4f (per meal)
Cauliflower
1/4 head medium (5-6" dia.) (147g)
Onion, diced
1/8 small (9g)
Coconut oil
1/4 tbsp (3g)
Garlic, diced
3/4 clove(s) (2g)
Salt
1 dash (1g)
Black pepper
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
2
Add coconut oil to a skillet over medium-high heat. Add in diced onion and garlic for a couple of minutes until softened.
3
Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through.
4
Serve.
3. Olive oil drizzled broccoli
210 cals, 8p, 6c, 14f (per meal)
Black pepper
1 1/2 dash (0g)
Salt
1 1/2 dash (1g)
Frozen broccoli
3 cup (273g)
Olive oil
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.