1200 calorie intermittent fasting paleo meal plan

In just a few clicks, generate your own 1200 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

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 (1225cal, 159g protein, 27g net carbs, 46g fat, 14g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Cajun cod, rosemary roasted radishes
Simple chicken breast, olive oil drizzled broccoli
Tue
Wed
Thu
Chicken-broccoli-sweet potato bowl
Cajun tilapia, broccoli
Fri
Sat
Pan fried tilapia, cauliflower rice
Rosemary chicken, garlic collard greens
Poultry Products
Boneless skinless chicken breast, raw
3 3/4 lb (1684g)
Spices and Herbs
Salt
7/8 oz (25g)
Black pepper
5/16 oz (9g)
Garlic powder
4 dash (2g)
Rosemary
5/24 oz (6g)
Cajun seasoning
1 2/3 oz (47g)
Paprika
1 tsp (2g)
Fats and Oils
Olive oil
3 1/2 oz (107mL)
Oil
2 1/2 oz (74mL)
Coconut oil
2 tbsp (27g)
Vegetables and Vegetable Products
Frozen broccoli
42 oz (1194g)
Radishes
2 lb (850g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Collard greens
3/8 lb (170g)
Garlic
3 1/2 clove(s) (11g)
Cauliflower
1/2 head medium (5-6" dia.) (294g)
Onion
1/4 small (18g)
Fruits and Fruit Juices
Lemon juice
4/5 fl oz (24mL)
Finfish and Shellfish Products
Cod, raw
49 1/2 oz (1403g)
Tilapia, raw
3 lb (1288g)
dinner prep - 3 days
1. Simple chicken breast
425 cals, 67p, 1c, 17f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    2 lb (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.
    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. Olive oil drizzled broccoli
    140 cals, 5p, 4c, 9f (per meal)
  • ,
  • Black pepper
    3 dash (0g)
  • Salt
    3 dash (1g)
  • Frozen broccoli
    6 cup (546g)
  • Olive oil
    2 tbsp (30mL)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    lunch prep - 3 days
    1. Cajun cod
    515 cals, 85p, 6c, 17f (per meal)
  • ,
  • Cod, raw
    49 1/2 oz (1403g)
  • Cajun seasoning
    1/3 cup (37g)
  • Oil
    2 3/4 tbsp (41mL)
  • Recipe has been scaled from original by 8.25x. 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. Rosemary roasted radishes
    135 cals, 2p, 6c, 9f (per meal)
  • ,
  • Lemon juice
    2 tsp (9mL)
  • Rosemary
    1 1/4 tbsp (5g)
  • Oil
    2 tbsp (28mL)
  • Radishes, quartered
    2 lb (850g)
  • Recipe has been scaled from original by 1.88x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 350 F (180 C).
    2
    Quarter radishes and lay them on a sheet pan.
    3
    Pour oil, rosemary, and salt to taste over the radishes and use your hands to make sure they are fully coated.
    4
    Bake for about 35-40 minutes, stirring halfway through.
    5
    Remove and sprinkle lemon juice on top (optional).
    6
    Serve!
    dinner prep - 2 days
    1. Cajun tilapia
    590 cals, 102p, 2c, 19f (per meal)
  • ,
  • Tilapia, raw
    2 1/4 lb (1008g)
  • Coconut oil
    1 1/2 tbsp (20g)
  • Cajun seasoning
    1 1/2 tbsp (10g)
  • Recipe has been scaled from original by 1.5x. 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. Broccoli
    60 cals, 5p, 4c, 0f (per meal)
  • ,
  • Frozen broccoli
    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. Chicken-broccoli-sweet potato bowl
    570 cals, 58p, 40c, 15f (per meal)
  • Frozen broccoli
    1 package (284g)
  • Sweet potatoes, cut into bite-sized cubes
    2 sweetpotato, 5" long (420g)
  • Paprika
    1 tsp (2g)
  • Boneless skinless chicken breast, raw, cut into bite-sized cubes
    1 lb (448g)
  • Salt
    1 tsp (6g)
  • Black pepper
    1 tsp, ground (2g)
  • Olive oil
    4 tsp (20mL)
  • 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.
    dinner prep - 1 days
    1. Rosemary chicken
    525 cals, 77p, 2c, 23f (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 collard greens
    120 cals, 5p, 4c, 6f (per meal)
  • Collard greens
    3/8 lb (170g)
  • Oil
    1 tsp (6mL)
  • Garlic, minced
    1 clove(s) (3g)
  • Salt
    3/4 dash (1g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    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.
    lunch prep - 1 days
    1. Pan fried tilapia
    370 cals, 56p, 1c, 16f (per meal)
  • Tilapia, raw
    5/8 lb (280g)
  • Olive oil
    2 1/2 tsp (13mL)
  • Black pepper
    1/2 tsp, ground (1g)
  • Salt
    1/2 tsp (3g)
  • Recipe has been scaled from original by 0.42x. 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. Cauliflower rice
    190 cals, 8p, 16c, 8f (per meal)
  • Cauliflower
    1/2 head medium (5-6" dia.) (294g)
  • Onion, diced
    1/4 small (18g)
  • Coconut oil
    1/2 tbsp (7g)
  • Garlic, diced
    1 1/2 clove(s) (5g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
    2
    Add coconut oil to a skillet over medium-high heat. Add in diced onion and garlic for a couple of minutes until softened.
    3
    Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through.
    4
    Serve.
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