1100 calorie intermittent fasting paleo meal plan

	Lunch	Dinner
Mon	Pork rind crusted cod, sugar snap peas Pick days Swap	Indian chicken wings, simple sauteed spinach Pick days Swap
Tue
Wed	Pan fried tilapia, olive oil drizzled broccoli, baked sweet potatoes Pick days Swap	Simple chicken breast, garlic zucchini noodles, green beans Pick days Swap
Thu
Fri
Sat	Rotisserie chicken, broccoli Pick days Swap	Chicken-broccoli-sweet potato bowl Pick days Swap

dinner prep - 2 days

1. Indian chicken wings

330 cals, 29p, 0c, 23f (per meal)

Scale to: , 16 oz

Curry powder

1 1/2 tbsp (9g)

Salt

1 tsp (6g)

Chicken wings, with skin, raw

1 lbs (454g)

Oil

1/4 tbsp (4mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Preheat oven to 450°F (230°C).

Grease a large baking tray with the oil of your choice.

Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.

Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).

Serve.

2. Simple sauteed spinach

300 cals, 11p, 7c, 22f (per meal)

Scale to:

Garlic, diced

3 clove (9g)

Black pepper

1/4 tbsp, ground (2g)

Salt

1/4 tbsp (5g)

Olive oil

3 tbsp (45mL)

Fresh spinach

24 cup(s) (720g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Heat the oil in the pan over medium heat.

Add the garlic and sauté for a minute or two until fragrant.

Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.

Serve.

lunch prep - 2 days

1. Pork rind crusted cod

430 cals, 48p, 0c, 26f (per meal)

Scale to: , 16 ounces

Mayonnaise

4 tbsp (60mL)

Pork rinds, crushed

1 oz (28g)

Cod, raw

4 fillet(s) (4 oz each) (453g)

Preheat oven to 400 F (200 C).

Coat all sides of the fish with mayonnaise.

Pat on the crushed pork rinds into the mayonnaise.

Place fillets on a wire rack on a baking sheet (for optimal crispness).

Bake for 12-15 minutes until fish is flaky and done.

Serve!

2. Sugar snap peas

80 cals, 5p, 8c, 1f (per meal)

Scale to:

Frozen sugar snap peas

2 2/3 cup (384g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

dinner prep - 3 days

1. Simple chicken breast

425 cals, 67p, 1c, 17f (per meal)

Scale to: , 32 oz

Boneless skinless chicken breast, raw

2 lbs (896g)

Salt

2 tsp (12g)

Black pepper

2 tsp, ground (5g)

Olive oil

2 tbsp (30mL)

Garlic powder

4 dash (2g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

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.

ALL

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. Garlic zucchini noodles

110 cals, 2p, 3c, 9f (per meal)

Scale to:

Olive oil

2 tbsp (30mL)

Zucchini

2 medium (392g)

Garlic, minced

1 clove (3g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.

Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.

Remove from heat and serve.

3. Green beans

65 cals, 3p, 8c, 0f (per meal)

Scale to:

Frozen green beans

4 cup (484g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

lunch prep - 3 days

1. Pan fried tilapia

225 cals, 34p, 0c, 10f (per meal)

Scale to: , 18 oz

Tilapia, raw

1 lbs (504g)

Olive oil

1 1/2 tbsp (23mL)

Black pepper

1/4 tbsp, ground (2g)

Salt

1/4 tbsp (5g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

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. Olive oil drizzled broccoli

70 cals, 3p, 2c, 5f (per meal)

Scale to: , 3 cup(s)

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.

Prepare broccoli according to instructions on package.

Drizzle with olive oil and season with salt and pepper to taste.

3. Baked sweet potatoes

215 cals, 3p, 36c, 4f (per meal)

Scale to: , 3 sweet potato(s)

Oil

3/4 tbsp (11mL)

Oregano

1 1/2 dash, ground (0g)

Sweet potatoes

3 sweetpotato, 5" long (630g)

Salt

1 1/2 dash (1g)

Black pepper

1 1/2 dash, ground (0g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Preheat oven to 350 degrees F (175 degrees C) and grease a glass or non-stick baking dish.

Wash and peel the sweet potatoes. Cut them into medium size pieces.

Place the cut sweet potatoes in the baking dish evenly coat them with the oil, oregano, and salt and pepper (to taste). Rub the sweet potato pieces to ensure they are fully coated.

Bake for 60 minutes or until soft.

dinner prep - 1 days

1. Chicken-broccoli-sweet potato bowl

475 cals, 49p, 33c, 13f (per meal)

For 1 Meal

Frozen broccoli

3/8 package (118g)

Sweet potatoes, cut into bite-sized cubes

5/6 sweetpotato, 5" long (175g)

Paprika

1/2 tsp (1g)

Boneless skinless chicken breast, raw, cut into bite-sized cubes

6 2/3 oz (187g)

Salt

1/2 tsp (3g)

Black pepper

1/2 tsp, ground (1g)

Olive oil

1/2 tbsp (8mL)

Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.

Preheat oven to 425 F (220 C)

In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.

Take half of the mixture and coat the sweet potatoes.

Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.

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.

Prepare the broccoli according to the instructions on its packaging. Set aside.

Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.

lunch prep - 1 days

1. Rotisserie chicken

475 cals, 51p, 0c, 30f (per meal)

For 1 Meal

Rotisserie chicken, cooked

1/2 lbs (227g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Pull chicken off of bones.

Serve.

2. Broccoli

115 cals, 11p, 8c, 0f (per meal)

For 1 Meal

Frozen broccoli

4 cup (364g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

1100 calorie intermittent fasting paleo meal plan

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