1100 calorie paleo meal plan

In just a few clicks, generate your own 1100 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 (1075cal, 106g protein, 46g net carbs, 43g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Tuna pickle boats, strawberries, applesauce
Cajun cod, simple mixed greens salad, mixed vegetables
Italian baked tilapia, green beans
Tue
Wed
Pan fried tilapia, simple mixed greens and tomato salad
Thu
Eggs with tomato and avocado
Cajun tilapia, garlic collard greens
Fri
Sat
Sugar-free bbq chicken wings
Avocado tuna salad
Vegetables and Vegetable Products
Frozen mixed veggies
6 cup (810g)
Frozen green beans
5 1/3 cup (645g)
Onion
3/4 small (53g)
Canned crushed tomatoes
1/2 can (14.5 oz) (203g)
Pickles
9 medium (3" long) (252g)
Tomatoes
2 medium whole (2-3/5" dia) (265g)
Collard greens
1 lb (454g)
Garlic
3 clove(s) (9g)
Finfish and Shellfish Products
Cod, raw
13 1/2 oz (383g)
Tilapia, raw
3 3/4 lb (1652g)
Canned tuna
2 1/3 can (~6 oz) (394g)
Spices and Herbs
Cajun seasoning
1/2 oz (16g)
Salt
5/12 oz (12g)
Black pepper
1/6 oz (4g)
Fresh basil
4 leaves (2g)
Fats and Oils
Oil
5/6 oz (26mL)
Salad dressing
1/2 cup (135mL)
Olive oil
2 1/4 tbsp (34mL)
Coconut oil
2 1/2 tsp (11g)
Other
Mixed greens
10 cup (300g)
Italian seasoning
1/2 tbsp (5g)
Sugar-free barbecue sauce
1 1/2 tbsp (23g)
Fruits and Fruit Juices
Applesauce
3 to-go container (~4 oz) (366g)
Strawberries
6 cup, whole (864g)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
1 tsp (5mL)
Dairy and Egg Products
Eggs
4 extra large (224g)
Poultry Products
Chicken wings, with skin, raw
3/4 lb (341g)
lunch prep - 3 days
1. Cajun cod
140 cals, 23p, 2c, 5f (per meal)
  • ,
  • Cod, raw
    13 1/2 oz (383g)
  • Cajun seasoning
    1 1/2 tbsp (10g)
  • Oil
    3/4 tbsp (11mL)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Season the cod fillet(s) with the Cajun seasoning on all sides.
    2
    In a non-stick skillet, add the oil and heat the pan.
    3
    Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
    4
    Let sit a couple minutes and serve.
    2. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    4 1/2 cup (135g)
  • Salad dressing
    1/4 cup (68mL)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    3. Mixed vegetables
    195 cals, 9p, 26c, 2f (per meal)
  • ,
  • Frozen mixed veggies
    6 cup (810g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 2 days
    1. Italian baked tilapia
    210 cals, 36p, 8c, 3f (per meal)
  • ,
  • Onion, chopped
    1/2 small (35g)
  • Italian seasoning
    1/2 tbsp (5g)
  • Tilapia, raw
    3/4 lb (336g)
  • Canned crushed tomatoes
    1/2 can (14.5 oz) (203g)
  • Salt
    2 dash (2g)
  • 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 375 F (190 C).
    2
    Heat olive oil on medium high in an oven-proof pan.
    3
    Add onion and cook 8 minutes until soft and brown.
    4
    Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
    5
    Add fish to pan then cover with rest of tomato and herbs and salt/pepper and bake in oven for 15 minutes or until done. Keep an eye to prevent fish from being over-cooked.
    6
    Serve.
    2. Green beans
    125 cals, 6p, 16c, 1f (per meal)
  • Frozen green beans
    5 1/3 cup (645g)
  • 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. Tuna pickle boats
    105 cals, 16p, 1c, 4f (per meal)
  • ,
  • Canned tuna
    3 packet (2.6oz) (222g)
  • Pickles
    9 medium (3" long) (252g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
    2
    Liberally pack the tuna into the center.
    3
    Season with salt/pepper to taste.
    4
    Serve.
    2. Strawberries
    105 cals, 2p, 16c, 1f (per meal)
  • ,
  • Strawberries
    6 cup, whole (864g)
  • 3. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    dinner prep - 3 days
    1. Pan fried tilapia
    335 cals, 51p, 1c, 14f (per meal)
  • ,
  • Tilapia, raw
    1 3/4 lb (756g)
  • Olive oil
    2 1/4 tbsp (34mL)
  • Black pepper
    1 tsp, ground (3g)
  • Salt
    1 tsp (7g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    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. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1/4 cup (68mL)
  • Mixed greens
    4 1/2 cup (135g)
  • Tomatoes
    3/4 cup cherry tomatoes (112g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    lunch prep - 2 days
    1. Cajun tilapia
    330 cals, 57p, 1c, 11f (per meal)
  • ,
  • Tilapia, raw
    1 1/4 lb (560g)
  • Coconut oil
    2 1/2 tsp (11g)
  • Cajun seasoning
    2 1/2 tsp (6g)
  • Recipe has been scaled from original by 0.83x. 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 with the coconut 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. Garlic collard greens
    160 cals, 7p, 5c, 8f (per meal)
  • Collard greens
    1 lb (454g)
  • Oil
    1 tbsp (15mL)
  • Garlic, minced
    3 clove(s) (9g)
  • Salt
    2 dash (2g)
  • 1
    Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
    2
    Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
    3
    Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
    4
    Season with salt and serve.
    breakfast prep - 3 days
    1. Eggs with tomato and avocado
    230 cals, 11p, 3c, 17f (per meal)
  • Eggs
    1 1/3 extra large (75g)
  • Avocados, sliced
    1/3 avocado(s) (67g)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    1 1/3 dash (0g)
  • Tomatoes
    1 1/3 slice(s), thick/large (1/2" thick) (36g)
  • Fresh basil, chopped
    1 1/3 leaves (1g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Cook eggs according to your desired preference, seasoning with salt and pepper (we recommend poaching, but any method is good!)
    2
    Lay tomato slices down on a plate and top with avocado, basil, then eggs.
    3
    Serve.
    dinner prep - 1 days
    1. Avocado tuna salad
    435 cals, 41p, 6c, 24f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lime juice
    1 tsp (5mL)
  • Salt
    1 dash (0g)
  • Black pepper
    1 dash (0g)
  • Mixed greens
    1 cup (30g)
  • Onion, minced
    1/4 small (18g)
  • Canned tuna
    1 can (~6 oz) (172g)
  • Tomatoes
    4 tbsp, chopped (45g)
  • 1
    In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
    3
    Serve.
    lunch prep - 1 days
    1. Sugar-free bbq chicken wings
    460 cals, 43p, 2c, 32f (per meal)
  • Chicken wings, with skin, raw
    3/4 lb (341g)
  • Sugar-free barbecue sauce
    1 1/2 tbsp (23g)
  • 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
    Place wings on large baking sheet, and season with salt and pepper to taste.
    3
    Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
    4
    Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
    5
    Take wings out of the oven when done and toss with the barbecue sauce to coat.
    6
    Serve.
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