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

Generate 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, 101g protein, 49g net carbs, 39g fat, 20g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Tuna cucumber bites, peach
Honey dijon pork tenderloin, green beans
Indian chicken wings, sugar snap peas, roasted rosemary sweet potatoes
Tue
Wed
Simple chicken breast, sugar snap peas, roasted rosemary sweet potatoes
Thu
Avocado, boiled eggs
Rosemary chicken, garlic cauliflower mashed 'potatoes', broccoli
Fri
Sat
Chicken-broccoli-sweet potato bowl
Bacon crusted pork, sugar snap peas
Vegetables and Vegetable Products
Frozen green beans
6 cup (726g)
Onion
1 1/2 small (105g)
Cucumber
1 cucumber (8-1/4") (339g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (507g)
Frozen sugar snap peas
4 2/3 cup (672g)
Garlic
1 1/2 clove(s) (5g)
Frozen broccoli
29 1/2 oz (835g)
Cauliflower
1 cup chopped (1/2" pieces) (107g)
Sweets
Honey
3 tbsp (63g)
Spices and Herbs
Black pepper
1 tbsp, ground (7g)
Salt
4 tsp (24g)
Fresh thyme
1/2 tbsp (1g)
Dijon mustard
3 tbsp (45g)
Curry powder
1 tbsp (6g)
Rosemary
4 tsp (4g)
Garlic powder
2 dash (1g)
Yellow mustard
2 tsp (10g)
Paprika
3 dash (1g)
Pork Products
Pork tenderloin, raw
2 lb (832g)
Bacon
2 slice(s) (20g)
Finfish and Shellfish Products
Canned tuna
4 1/2 packet (2.6oz) (333g)
Fruits and Fruit Juices
Peach
3 medium (2-2/3" dia) (450g)
Lemon juice
3/4 fl oz (23mL)
Avocados
1 1/2 avocado(s) (302g)
Fats and Oils
Oil
1/2 tsp (3mL)
Olive oil
2 oz (62mL)
Poultry Products
Chicken wings, with skin, raw
2/3 lb (303g)
Boneless skinless chicken breast, raw
2 lb (956g)
Dairy and Egg Products
Ghee
1 tbsp (14g)
Eggs
3 medium (132g)
Beverages
Water
1/8 cup(s) (31mL)
lunch prep - 3 days
1. Honey dijon pork tenderloin
330 cals, 49p, 21c, 5f (per meal)
  • ,
  • Honey
    3 tbsp (63g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    1/4 tbsp (5g)
  • Onion, thinly sliced
    1 1/2 small (105g)
  • Fresh thyme, minced
    1/2 tbsp (1g)
  • Dijon mustard
    3 tbsp (45g)
  • Pork tenderloin, raw
    1 1/2 lb (680g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C). Grease a baking dish.
    2
    In a small bowl whisk together thyme, mustard, and honey.
    3
    Place onion slices evenly at the bottom of the dish.
    4
    Season pork with salt and pepper and place on top of onion.
    5
    Spread half of mustard mixture over the pork.
    6
    Cover dish and cook for 25 minutes.
    7
    Remove cover and spread remaining half of mustard mixture over the pork again.
    8
    Place under the broiler for 5 minutes until crust forms on top and pork is fully cooked.
    9
    Remove from oven and allow meat to rest briefly before serving.
    2. Green beans
    95 cals, 4p, 12c, 1f (per meal)
  • Frozen green beans
    6 cup (726g)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 3 days
    1. Tuna cucumber bites
    170 cals, 25p, 4c, 6f (per meal)
  • Cucumber, sliced
    3/8 cucumber (8-1/4") (113g)
  • Canned tuna
    1 1/2 packet (2.6oz) (111g)
  • 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.
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • dinner prep - 2 days
    1. Indian chicken wings
    220 cals, 20p, 0c, 15f (per meal)
  • ,
  • Oil
    1/2 tsp (3mL)
  • Chicken wings, with skin, raw
    2/3 lb (303g)
  • Salt
    1/4 tbsp (4g)
  • Curry powder
    1 tbsp (6g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    2. Sugar snap peas
    40 cals, 3p, 4c, 0f (per meal)
  • Frozen sugar snap peas
    1 1/3 cup (192g)
  • 1
    Prepare according to instructions on package.
    3. Roasted rosemary sweet potatoes
    105 cals, 1p, 12c, 5f (per meal)
  • Sweet potatoes, cut into 1" cubes
    2/3 sweetpotato, 5" long (140g)
  • Rosemary
    1 tsp (1g)
  • Olive oil
    2 tsp (10mL)
  • Salt
    1/3 tsp (2g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Recipe has been scaled from original by 0.33x. 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.
    dinner prep - 3 days
    1. Simple chicken breast
    215 cals, 34p, 1c, 9f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 lb (448g)
  • Salt
    1 tsp (6g)
  • Black pepper
    1 tsp, ground (2g)
  • Olive oil
    1 tbsp (15mL)
  • Garlic powder
    2 dash (1g)
  • Recipe has been scaled from original by 1x. 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. Sugar snap peas
    40 cals, 3p, 4c, 0f (per meal)
  • Frozen sugar snap peas
    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.
    3. Roasted rosemary sweet potatoes
    105 cals, 1p, 12c, 5f (per meal)
  • Sweet potatoes, cut into 1" cubes
    1 sweetpotato, 5" long (210g)
  • Rosemary
    1/2 tbsp (2g)
  • Olive oil
    1 tbsp (15mL)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. 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.
    lunch prep - 2 days
    1. Rosemary chicken
    260 cals, 38p, 1c, 11f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    12 oz (340g)
  • Garlic, minced
    1 clove(s) (3g)
  • Salt
    1 dash (1g)
  • Lemon juice
    1 tbsp (15mL)
  • Olive oil
    1 tbsp (15mL)
  • Rosemary
    1/2 tbsp (2g)
  • Recipe has been scaled from original by 0.5x. 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 cauliflower mashed 'potatoes'
    75 cals, 2p, 3c, 6f (per meal)
  • Black pepper
    1 dash, ground (0g)
  • Salt
    2 dash (2g)
  • Cauliflower
    1 cup chopped (1/2" pieces) (107g)
  • Ghee
    1 tbsp (14g)
  • Garlic, minced
    1/2 clove (2g)
  • Water
    1/8 cup(s) (30mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Combine all ingredients in a microwave-safe bowl.
    2
    Put in microwave until it's soft enough to mash with a fork. This can take as long as 25 minutes, but timing will vary depending on your microwave. Check throughout process.
    3
    When it's soft, mash and mix with a fork.
    4
    Serve.
    3. Broccoli
    115 cals, 11p, 8c, 0f (per meal)
  • ,
  • Frozen broccoli
    8 cup (728g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 3 days
    1. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    2. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    3 medium (132g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    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. Bacon crusted pork
    260 cals, 39p, 0c, 11f (per meal)
  • Yellow mustard
    2 tsp (10g)
  • Bacon
    2 slice(s) (20g)
  • Pork tenderloin, raw
    1/3 lb (151g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400°F (200°C).
    2
    Cut pork into about 1inch (3cm) slices.
    3
    Season one side of the pork with mustard and salt/pepper to taste.
    4
    Wrap each pork medallion with a slice of bacon and place it seam-side down in a walled baking dish.
    5
    Bake for about 20-25 minutes until pork is fully cooked.
    6
    Serve.
    2. Sugar snap peas
    80 cals, 5p, 8c, 1f (per meal)
  • Frozen sugar snap peas
    1 1/3 cup (192g)
  • 1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Chicken-broccoli-sweet potato bowl
    430 cals, 44p, 30c, 11f (per meal)
  • Frozen broccoli
    3/8 package (107g)
  • Sweet potatoes, cut into bite-sized cubes
    3/4 sweetpotato, 5" long (158g)
  • Paprika
    3 dash (1g)
  • Boneless skinless chicken breast, raw, cut into bite-sized cubes
    3/8 lb (168g)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Olive oil
    1/2 tbsp (8mL)
  • 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.
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