1100 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 1100 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: Pre-made plan with PDF
This pre-made PDF plan (1100cal, 108g protein, 33g net carbs, 53g fat, 15g fiber per day) cannot be customized.
Day 1
1100cal, 120g protein, 17g net carbs, 55g fat, 12g fiber
2/3 serving(s) (398cal, 54p, 7c, 16f)
1 serving(s) (163cal, 3p, 4c, 14f)
1 serving(s) (451cal, 46p, 6c, 24f)
2 cup(s) (81cal, 18p, 0c, 1f)
Day 2
1125cal, 108g protein, 31g net carbs, 54g fat, 21g fiber
1 serving(s) (451cal, 46p, 6c, 24f)
2 cup(s) (81cal, 18p, 0c, 1f)
Day 3
1075cal, 121g protein, 29g net carbs, 46g fat, 16g fiber
12 oz (424cal, 76p, 2c, 13f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 4
1075cal, 123g protein, 18g net carbs, 52g fat, 12g fiber
6 2/3 oz (313cal, 37p, 0c, 18f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
12 oz (424cal, 76p, 2c, 13f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 5
1050cal, 91g protein, 33g net carbs, 54g fat, 21g fiber
1 wrap(s) (396cal, 29p, 3c, 27f)
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
9 oz (449cal, 60p, 6c, 19f)
1 serving(s) (86cal, 1p, 3c, 7f)
Day 6
1125cal, 96g protein, 52g net carbs, 55g fat, 13g fiber
1 chop(s) (428cal, 41p, 3c, 28f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 1/2 serving(s) (464cal, 46p, 9c, 27f)
2 cup(s) (58cal, 5p, 4c, 0f)
Day 7
1125cal, 96g protein, 52g net carbs, 55g fat, 13g fiber
1 chop(s) (428cal, 41p, 3c, 28f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 1/2 serving(s) (464cal, 46p, 9c, 27f)
2 cup(s) (58cal, 5p, 4c, 0f)
Grocery List (40 items)
Other
Chicken bone broth
4 cup(s) (mL)
Mixed greens
3 cup (90g)
Frozen cauliflower
1 cup (113g)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (440g)
Red bell pepper
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (40g)
Onion
1/3 medium (2-1/2" dia) (38g)
Zucchini
1 1/3 medium (261g)
Broccoli
1/3 cup chopped (30g)
Garlic
3 1/2 clove(s) (11g)
Brussels sprouts
10 sprouts (190g)
Frozen sugar snap peas
2 1/3 cup (336g)
Romaine lettuce
1 leaf outer (28g)
Frozen broccoli
4 cup (364g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Soups, Sauces, and Gravies
Salsa verde
2 tbsp (32g)
Spices and Herbs
Ground cumin
10 1/4 g (10g)
Oregano, dried
4 dash, ground (1g)
Salt
1/4 oz (7g)
Black pepper
1 1/4 g (1g)
Chili powder
1/2 tbsp (4g)
Fresh basil
9 leaves (5g)
Chipotle seasoning
1/4 tbsp (2g)
Ground coriander
1 tbsp (5g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (402g)
Lime juice
4 tsp (20mL)
Kiwi
4 fruit (276g)
Green olives
9 large (40g)
Grapes
2 1/4 cup (207g)
Fats and Oils
Oil
2 1/4 oz (67mL)
Olive oil
2 1/4 oz (70mL)
Marinade sauce
3/4 cup (180mL)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1834g)
Ground turkey, raw
6 2/3 oz (189g)
Dairy and Egg Products
Ghee
5 tsp (23g)
Pork Products
Bacon
2 slice(s) (20g)
Pork loin chops, boneless, raw
1 3/4 lbs (795g)
Sausages and Luncheon Meats
Ham cold cuts
4 oz (113g)
Beverages
Water
1 1/2 tbsp (23mL)
Sweets
Honey
1 tbsp (21g)
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/28265/medium_thumb_56daa3d292c367b34a7d9a2f8c10edbe-1664662920.jpg)
1. Paleo salsa verde chicken salad
450 cals, 46p, 6c, 24f (per meal)
1 roma tomato (80g)
2 tbsp (32g)
2 tsp (4g)
4 tbsp (30g)
4 slices (100g)
3 cup (90g)
2 tsp (10mL)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
When chicken is cool enough to handle, chop it into bite-sized pieces.
3
Add mixed greens to a bowl and arrange the chicken, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58116/medium_thumb_f23dcc83ba830894be1ca2b668448faa-1686259920.jpeg)
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
4 cup(s) (mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/307/medium_thumb_40e6ae8857f105ddc15232777dfbbe63-1678827000.png)
1. One pan roasted chicken & veggies
400 cals, 54p, 7c, 16f (per meal)
1/2 lbs (227g)
4 dash, ground (1g)
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (40g)
2 2/3 tbsp cherry tomatoes (25g)
2 tsp (10mL)
1/6 medium (2-1/2" dia) (18g)
1/3 medium (65g)
2 dash (2g)
2 dash, ground (1g)
1/3 cup chopped (30g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/521/medium_thumb_b9cb261a3f4cea25a22c7b8af0005bf9-1558498260.jpg)
2. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2279/medium_thumb_a3616c6163bcf5b9644b3e3d20c7d581-1558498740.jpg)
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
4 tsp (20mL)
4 tsp (20mL)
2 tbsp chopped (20g)
1 avocado(s) (201g)
3/4 lbs (340g)
10 sprouts (190g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/114725/medium_thumb_fc2eddddcf01e9a19d3c0a3285d35df6-1703724720.png)
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/80/medium_thumb_5e8210af5f1204638403db00663eb763-1558498020.jpg)
1. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/27087/medium_thumb_cf202d1a4ab23d5248e6cb62eb26924d-1660758960.jpg)
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118602/medium_thumb_b583bfa4bad883fddfb90d688b064467-1704657120.jpeg)
1. Basic ground turkey
315 cals, 37p, 0c, 18f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/381/medium_thumb_a5e7fd1dc1cfb4a404925aff4c752db4-1558498200.jpg)
2. Olive oil drizzled sugar snap peas
285 cals, 10p, 14c, 17f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
2 1/3 cup (336g)
3 1/2 tsp (18mL)
Recipe has been scaled from original by 1.75x. 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.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/272/medium_thumb_bc52c79ce76d3d83017d0e4ee6b297e5-1558498140.jpg)
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/510/medium_thumb_c55909b6c0a0d808773e247f08f5894e-1558498260.jpg)
2. 'Buttery' cauliflower rice
85 cals, 1p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower according to package instructions.
2
Stir in ghee and season with salt and pepper to taste. Serve.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/580/medium_thumb_742148c2a1ab3ad0d28f876e78356b70-1558498320.jpg)
1. Paleo ham, bacon, avocado lettuce wrap
395 cals, 29p, 3c, 27f (per meal)
1 leaf outer (28g)
2 slice(s) (20g)
4 oz (113g)
1/2 avocado(s) (101g)
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/132089/medium_thumb_c66c3f53762926fa7ff41a373f8dc14a-1708206660.jpg)
1. Chipotle honey pork chops
465 cals, 46p, 9c, 27f (per meal)
1 tbsp (14g)
1 1/2 tbsp (23mL)
1 tbsp (15mL)
1/4 tbsp (2g)
1 tbsp (21g)
1 lbs (425g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/126/medium_thumb_e8ad32eb079bc1208c6668eb22e96ec5-1558498020.jpg)
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/281/medium_thumb_275b254e87737270f908a0ef986cc5a9-1558498140.jpg)
1. Coriander and cumin rubbed pork chops
430 cals, 41p, 3c, 28f (per meal)
4 dash (3g)
1 tbsp (6g)
1 tbsp (5g)
3 clove(s) (9g)
2 tbsp (30mL)
2 chop (370g)
2 dash (0g)
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145 F (63 C).
4
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/27073/medium_thumb_0736e0ad9da97149bf8f7616ecc8dd43-1660686240.jpg)
2. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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.