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 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
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.
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
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.
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
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.
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
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.
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
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.
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
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.
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
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
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)
15 oz (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.
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
1. Coriander and cumin rubbed pork chops
430 cals, 41p, 3c, 28f (per meal)
2 dash (0g)
2 chop (370g)
2 tbsp (30mL)
1 tbsp (5g)
1 tbsp (6g)
4 dash (3g)
3 clove(s) (9g)
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). Serve.
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.