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 (975cal, 105g protein, 36g net carbs, 40g fat, 12g fiber per day) cannot be customized.
Day 1
950cal, 131g protein, 36g net carbs, 27g fat, 12g fiber
8 oz (296cal, 51p, 1c, 9f)
1 serving(s) (82cal, 3p, 4c, 5f)
Day 2
925cal, 95g protein, 38g net carbs, 40g fat, 7g fiber
1 1/2 serving(s) (402cal, 48p, 6c, 20f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 3
975cal, 128g protein, 42g net carbs, 28g fat, 13g fiber
1 1/2 serving(s) (402cal, 48p, 6c, 20f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 4
1025cal, 107g protein, 22g net carbs, 51g fat, 12g fiber
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
3/4 serving(s) (345cal, 39p, 7c, 17f)
1 serving(s) (98cal, 4p, 7c, 3f)
6 ounces (322cal, 36p, 0c, 20f)
1 serving(s) (82cal, 3p, 4c, 5f)
Day 5
975cal, 93g protein, 35g net carbs, 48g fat, 11g fiber
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
3/4 serving(s) (420cal, 36p, 6c, 27f)
1/2 zucchini (73cal, 2p, 3c, 5f)
1 serving(s) (286cal, 29p, 20c, 8f)
1/2 cup(s) (30cal, 1p, 2c, 2f)
Day 6
950cal, 90g protein, 43g net carbs, 41g fat, 14g fiber
2 muffin(s) (232cal, 23p, 5c, 13f)
1 1/2 wrap(s) (216cal, 32p, 11c, 4f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (286cal, 29p, 20c, 8f)
1/2 cup(s) (30cal, 1p, 2c, 2f)
Day 7
1000cal, 91g protein, 33g net carbs, 49g fat, 15g fiber
2 muffin(s) (232cal, 23p, 5c, 13f)
1 1/2 wrap(s) (216cal, 32p, 11c, 4f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (235cal, 26p, 6c, 11f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Grocery List (53 items)
Finfish and Shellfish Products
Tilapia, raw
10 oz (280g)
Canned tuna
3 packet (222g)
Cod, raw
1 1/2 4oz fillet(s) (170g)
Fats and Oils
Oil
1 1/2 oz (45mL)
Olive oil
1 oz (37mL)
Salad dressing
3/4 tbsp (11mL)
Mayonnaise
1 1/2 tbsp (23mL)
Spices and Herbs
Cajun seasoning
1 1/4 tsp (3g)
Lemon pepper
1/2 tbsp (3g)
Black pepper
2 1/2 g (3g)
Salt
1/4 oz (8g)
Ground coriander
3/4 dash (0g)
Onion powder
5 dash (2g)
Garlic powder
1/2 tsp (1g)
Paprika
3 g (3g)
Dijon mustard
1 1/2 tbsp (23g)
Vegetables and Vegetable Products
Frozen sugar snap peas
5 2/3 cup (816g)
Fresh green beans
1/2 cup 1/2" pieces (50g)
Onion
2 1/2 medium (2-1/2" dia) (262g)
Garlic
6 1/2 clove(s) (19g)
Fresh ginger
1/4 oz (6g)
Serrano pepper
1/3 pepper(s) (2g)
Tomatoes
3 medium whole (2-3/5" dia) (386g)
Zucchini
1 1/2 large (456g)
Carrots
1/4 medium (15g)
Romaine lettuce
1/2 head (334g)
Tomato paste
1/8 can (6 oz) (21g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Bell pepper
3/4 medium (89g)
Frozen broccoli
1/2 package (142g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Red bell pepper
1/2 cup, chopped (75g)
Portabella cap
1 piece whole (141g)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (851g)
Ground chicken, raw
1/3 lbs (151g)
Ground turkey, raw
4 oz (113g)
Snacks
Beef jerky
1/4 lbs (128g)
Fruits and Fruit Juices
Applesauce
3 to-go container (~4 oz) (366g)
Lime juice
1 tsp (5mL)
Lemon juice
1 1/2 tbsp (23mL)
Other
Frozen cauliflower
2 cup (227g)
Pork rinds
11 g (11g)
Mixed greens
4 tbsp (8g)
Legumes and Legume Products
Soy sauce
2 tsp (10mL)
Dairy and Egg Products
Butter
1 1/2 tbsp (21g)
Eggs
4 medium (176g)
Pork Products
Pork tenderloin, raw
9 1/3 oz (264g)
Cooked ham
4 oz boneless (113g)
Beverages
Water
5 tbsp (77mL)
Beef Products
Beef stew meat, raw
6 oz (170g)
Sirloin steak, raw
6 oz (170g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Sausages and Luncheon Meats
Chicken cold cuts
3/4 lbs (340g)
dinner prep - 1 days
1. Cajun tilapia
330 cals, 57p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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 sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (96g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 days
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
lunch prep - 1 days
1. Thai chicken larb
265 cals, 29p, 5c, 14f (per meal)
1/2 cup 1/2" pieces (50g)
1/3 lbs (151g)
1/3 tsp (2mL)
1/6 small (12g)
1/3 clove (1g)
1/3 1 inch cube (2g)
1/3 pepper(s) (2g)
1 tsp (5mL)
2 tsp (10mL)
2/3 dash (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
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 almost fully cooked.
3
Add in green beans and stir. Cook for about 5 more minutes until green beans have softened a little.
4
Add in soy sauce and lime juice and stir. Serve.
2. Cauliflower rice
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Lemon garlic chicken zoodles
400 cals, 48p, 6c, 20f (per meal)
1 1/2 medium (294g)
3/4 tbsp (11mL)
1 1/2 tbsp (23mL)
3 dash (1g)
3 dash (1g)
4 1/2 clove(s) (14g)
1 1/2 tbsp (21g)
1 lbs (403g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
In a small saucepan, cook the butter and garlic for 1-2 minutes. Stir in the garlic powder, onion powder, lemon juice, and a dash of salt. Once incorporated, turn off the heat and set the sauce aside.
3
Heat oil in a skillet over medium heat and add the chicken. Stir occasionally and cook until it's golden brown and no longer pink in the middle.
4
Pour about half of the sauce into the skillet and stir to coat the chicken. Transfer the chicken to a plate and set aside.
5
Add the zucchini noodles to the skillet with the remaining sauce and saute for a couple of minutes until noodles are softened.
6
Add noodles and chicken to a bowl and serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 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.
lunch prep - 1 days
1. Pork tenderloin
275 cals, 55p, 0c, 6f (per meal)
9 1/3 oz (264g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Sugar snap peas
125 cals, 8p, 12c, 1f (per meal)
2 cup (288g)
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 - 1 days
1. Hungarian goulash
345 cals, 39p, 7c, 17f (per meal)
1/4 tbsp (2g)
1/8 can (6 oz) (21g)
1/8 clove (0g)
1/6 cup(s) (44mL)
6 oz (170g)
1/2 dash, ground (0g)
3 dash (2g)
3/8 medium (2-1/2" dia) (41g)
2 tsp (10mL)
Recipe has been scaled from original by 0.13x. 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 salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. 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. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 1 days
1. Pork rind crusted cod
320 cals, 36p, 0c, 20f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Coat all sides of the fish with mayonnaise.
3
Pat on the crushed pork rinds into the mayonnaise.
4
Place fillets on a wire rack on a baking sheet (for optimal crispness).
5
Bake for 12-15 minutes until fish is flaky and done.
6
Serve!
2. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (96g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Pepper steak stir fry
420 cals, 36p, 7c, 27f (per meal)
6 oz (170g)
3/4 medium (89g)
3/4 tbsp (5g)
1 1/2 clove(s) (5g)
1 1/2 dash, ground (0g)
1 tsp (6mL)
1/6 medium (2-1/2" dia) (21g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
2
Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
3
Put steak into skillet and cook until brown, about 2-3 minutes.
4
Add vegetables back into the pan and cook for another minute or so.
5
Serve.
2. Basic zoodles
75 cals, 2p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
dinner prep - 2 days
1. Chicken-broccoli-sweet potato bowl
285 cals, 29p, 20c, 8f (per meal)
1/2 package (142g)
1 sweetpotato, 5" long (210g)
4 dash (1g)
1/2 lbs (224g)
4 dash (3g)
4 dash, ground (1g)
2 tsp (10mL)
Recipe has been scaled from original by 0.5x. 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.
2. Cauliflower rice
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Paleo breakfast muffins
230 cals, 23p, 5c, 13f (per meal)
4 oz boneless (113g)
1 tbsp (15mL)
1/2 dash, ground (0g)
1 dash (1g)
1/2 cup, chopped (80g)
1/2 cup, chopped (75g)
4 medium (176g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Paleo chicken club lettuce wrap
215 cals, 32p, 11c, 4f (per meal)
1 1/2 leaf outer (42g)
6 slices, thin (54g)
3/4 tbsp (11g)
3 slice(s), thin/small (45g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread the mustard on the lettuce leaf.
2
Place the chicken, onion, and tomato on the mustard.
3
Wrap the leaf up. Serve.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 1 days
1. Low-carb turkey burgers
235 cals, 26p, 6c, 11f (per meal)
1 piece whole (141g)
4 tbsp (8g)
1/4 medium whole (2-3/5" dia) (31g)
2 dash (2g)
2 dash, ground (1g)
2 dash (1g)
1/2 dash (0g)
3/8 tsp (2mL)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix the turkey and all of the seasonings together.
2
Divide the turkey mixture into equal parts and form each into a patty.
3
Heat your oil of choice in a skillet over medium-high heat. Add patties to pan and cook for 4-6 minutes on each side, or until the internal temperature reaches 160 F (70 C).
4
Lay out the portabella caps, flat side up and top with tomato and greens. Place the burger on top and serve.
2. Olive oil drizzled sugar snap peas
120 cals, 4p, 6c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 cup (144g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. 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.