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 (1000cals, 102g protein, 37g net carbs, 44g fat 13g fiber per day) cannot be customized.
Day 1
1000cals, 99g protein, 45g net carbs, 40g fat 15g fiber per day
6 oz (238cal, 38p, 0c, 10f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 1/2 serving(s) (429cal, 44p, 30c, 11f)
Day 2
950cals, 98g protein, 25g net carbs, 45g fat 12g fiber per day
6 oz (300cal, 40p, 4c, 12f)
1 cup(s) (61cal, 1p, 3c, 5f)
6 oz (222cal, 38p, 1c, 7f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 3
1025cals, 94g protein, 35g net carbs, 52g fat 13g fiber per day
6 oz (300cal, 40p, 4c, 12f)
1 cup(s) (61cal, 1p, 3c, 5f)
1 serving(s) (385cal, 39p, 19c, 14f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
Day 4
950cals, 105g protein, 51g net carbs, 31g fat 16g fiber per day
6 oz (224cal, 38p, 0c, 8f)
2 serving(s) (82cal, 5p, 8c, 1f)
8 oz (215cal, 46p, 1c, 3f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 5
1025cals, 126g protein, 21g net carbs, 43g fat 11g fiber per day
2 muffin(s) (232cal, 23p, 5c, 13f)
2 celery stalk (13cal, 1p, 1c, 0f)
8 oz (316cal, 51p, 1c, 12f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 6
1025cals, 95g protein, 42g net carbs, 48g fat 10g fiber per day
2 muffin(s) (232cal, 23p, 5c, 13f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (309cal, 28p, 24c, 9f)
2 cup(s) (110cal, 2p, 9c, 7f)
Day 7
1025cals, 95g protein, 42g net carbs, 48g fat 10g fiber per day
2 muffin(s) (232cal, 23p, 5c, 13f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (309cal, 28p, 24c, 9f)
2 cup(s) (110cal, 2p, 9c, 7f)
Grocery List (41 items)
Fats and Oils
Olive oil
2 1/2 oz (75mL)
Oil
2 oz (56mL)
Salad dressing
1/4 cup (68mL)
Balsamic vinaigrette
2 tbsp (31mL)
Vegetables and Vegetable Products
Frozen broccoli
17 1/2 oz (496g)
Sweet potatoes
2 1/4 sweetpotato, 5" long (473g)
Tomatoes
12 cherry tomatoes (204g)
Kale leaves
4 1/2 cup, chopped (180g)
Frozen sugar snap peas
2 2/3 cup (384g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Onion
1 3/4 medium (2-1/2" dia) (195g)
Red bell pepper
3/4 cup, chopped (112g)
Frozen mixed veggies
1/2 cup (68g)
Cabbage
1 cup, chopped (89g)
Carrots
1 large (72g)
Potatoes
1 medium (2+-1/4" to 3-1/4" dia.) (213g)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
1/8 oz (2g)
Paprika
4 dash (1g)
Lemon pepper
1 tsp (3g)
Fresh basil
12 leaves (6g)
Chili powder
2 tsp (5g)
Cajun seasoning
1/2 tbsp (3g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1071g)
Dairy and Egg Products
Eggs
13 medium (564g)
Fruits and Fruit Juices
Peach
2 medium (2-2/3" dia) (300g)
Green olives
12 large (53g)
Limes
1/2 fruit (2" dia) (34g)
Other
Frozen cauliflower
4 cup (454g)
Chicken breast tenderloins, raw
6 oz (170g)
Italian seasoning
2 dash (1g)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Beef Products
Ground beef (93% lean)
6 oz (170g)
Top round roast beef
1/4 roast (190g)
Beef stew meat, raw
1/2 lbs (227g)
Finfish and Shellfish Products
Shrimp, raw
1/2 lbs (227g)
Cod, raw
1 lbs (453g)
Pork Products
Cooked ham
6 oz boneless (170g)
Beverages
Water
1 1/2 tbsp (23mL)
Soups, Sauces, and Gravies
Worcestershire sauce
1/2 tbsp (8mL)
Vegetable broth
1 1/2 cup(s) (mL)
lunch prep - 1 days
1. Basic chicken breast
238cal, 38p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
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. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 1 days
1. Chicken-broccoli-sweet potato bowl
429cal, 44p, 30c, 11f (per meal)
6 oz (168g)
3 dash (1g)
3/4 sweetpotato, 5" long (158g)
1/2 tbsp (8mL)
3 dash, ground (1g)
3 dash (2g)
3/8 package (107g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Lemon pepper chicken breast
222cal, 38p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.38x. 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. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
300cal, 40p, 4c, 12f (per meal)
12 leaves (6g)
3/4 lbs (340g)
2 tsp (5g)
4 dash (0g)
12 large (53g)
4 dash (3g)
2 tsp (10mL)
12 cherry tomatoes (204g)
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. Cauliflower rice
61cal, 1p, 3c, 5f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
breakfast prep - 2 days
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
dinner prep - 1 days
1. Beef-broccoli-sweet potato bowl
385cal, 39p, 19c, 14f (per meal)
1/2 tsp (3mL)
6 oz (170g)
1 dash (0g)
1/2 sweetpotato, 5" long (105g)
1/4 package (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes in oil and season with paprika and some salt/pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground beef in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the beef, broccoli, and sweet potatoes together. Serve with extra salt and pepper.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Cajun lime shrimp
215cal, 46p, 1c, 3f (per meal)
1/2 tbsp (8mL)
1/2 fruit (2" dia) (34g)
1/2 tbsp (3g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix together the Cajun seasoning, lime juice, and oil in a resealable plastic bag. Add the shrimp, coat with marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.
2
Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade.
3
Cook the shrimp on grill or in pan until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.
4
Serve.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 1 days
1. Basic chicken breast tenderloins
224cal, 38p, 0c, 8f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Season tenderloins with salt, pepper, or your favorite seasoning blend.
2
Stove: Heat oil in a skillet or grill pan over medium heat and cook tenderloins for 3-4 minutes per side until golden brown and cooked through. Oven: Preheat the oven to 400°F (200°C), place tenderloins on a baking sheet, and bake for 15-20 minutes or until internal temperature reaches 165°F (74°C).
2. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Balsamic chicken breast
316cal, 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. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Paleo breakfast muffins
232cal, 23p, 5c, 13f (per meal)
6 oz boneless (170g)
1 1/2 tbsp (23mL)
3/4 dash, ground (0g)
1 1/2 dash (1g)
3/4 cup, chopped (120g)
3/4 cup, chopped (112g)
6 medium (264g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Grease muffin cups or line with paper liners (for number of cups to grease, look at recipe serving details above).
2
Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
3
Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Roast beef
330cal, 44p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Coat beef in the oil and season with some salt and pepper. Place on a roasting tray and bake for about 30-40 minutes until cooked until your desired doneness (medium rare = 130-135°F (54-57°C)).
3
Slice and serve.
2. Mixed vegetables
49cal, 2p, 6c, 0f (per meal)
1/2 cup (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. English scouse stew
309cal, 28p, 24c, 9f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1 1/2 cup(s) (mL)
1 cup, chopped (89g)
1 large (72g)
1/2 large (75g)
1/2 lbs (227g)
1 medium (2+-1/4" to 3-1/4" dia.) (213g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions and cook until softened, 5-7 minutes.
2
Add in stew meat with some salt and pepper and cook until beef is browned all over.
3
Add carrots and cabbage and cook, stirring occasionally, for 3-5 minutes.
4
Mix in potatoes, broth, and worcestershire sauce. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes to 2 hours. The stew is ready once beef is cooked and veggies are tender, however, the longer you let it simmer, the more tender and delicious it becomes.
5
Season to taste with salt and pepper and serve.
2. Simple kale salad
110cal, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Simple roasted cod
297cal, 40p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Cauliflower rice
61cal, 1p, 3c, 5f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.