7-day meal plan with recipes and a grocery list
1200 calorie intermittent fasting paleo meal plan
1175calories
129gprotein
24gnet carbs
57gfat
per day
Free, no credit card · Customize it first
Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1175cals, 120g protein, 12g net carbs, 66g fat 13g fiber per day
Day 2
1250cals, 103g protein, 10g net carbs, 82g fat 14g fiber per day
Day 3
1175cals, 116g protein, 9g net carbs, 70g fat 13g fiber per day
Day 4
1150cals, 135g protein, 47g net carbs, 41g fat 14g fiber per day
Day 5
1175cals, 146g protein, 20g net carbs, 50g fat 15g fiber per day
Day 6
1175cals, 146g protein, 20g net carbs, 50g fat 15g fiber per day
Day 7
1175cals, 135g protein, 47g net carbs, 40g fat 20g fiber per day
Grocery List (32 items)
Vegetables and Vegetable Products
Frozen broccoli
3 lbs
Fresh spinach
12 cup(s)
Garlic
6 clove(s)
Tomatoes
4 medium whole (2-3/5" dia)
Zucchini
2 1/2 medium
Kale leaves
1 cup, chopped
Sweet potatoes
3/4 sweetpotato, 5" long
Poultry Products
Boneless skinless chicken thighs
3/4 lbs
Boneless skinless chicken breast, raw
5 1/3 lbs
Chicken wings, with skin, raw
1 2/3 lbs
Fats and Oils
Oil
2 1/2 oz
Salad dressing
4 tbsp
Olive oil
1 oz
Marinade sauce
5 tbsp
18 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Broccoli
58cal, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Basic chicken & spinach salad
304cal, 40p, 4c, 14f (per meal)
4 cup(s) (120g)
2 tsp (10mL)
3 tbsp (45mL)
3/4 lbs (340g)
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 2 days
1. Indian chicken wings
550cal, 49p, 0c, 38f (per meal)
1 1/4 tsp (6mL)
1 2/3 lbs (757g)
1/2 tbsp (10g)
2 1/2 tbsp (16g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1 clove (3g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Paleo salsa verde chicken salad
451cal, 46p, 6c, 24f (per meal)
3/4 lbs (340g)
2 tsp (10mL)
3 cup (90g)
4 tbsp (30g)
2 tsp (4g)
2 tbsp (32g)
4 slices (100g)
1 roma tomato (80g)
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
81cal, 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.
dinner prep - 1 days
1. Honey mustard chicken
547cal, 65p, 35c, 16f (per meal)
10 oz (284g)
1/2 tbsp (8mL)
2 tbsp (42g)
2 tbsp (31g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated.
5
Remove from skillet and serve.
2. Broccoli
73cal, 7p, 5c, 0f (per meal)
2 1/2 cup (228g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Lemon garlic chicken zoodles
402cal, 48p, 6c, 20f (per meal)
1 1/2 tbsp (21g)
3 dash (1g)
3 dash (1g)
1 1/2 tbsp (23mL)
3/4 tbsp (11mL)
1 1/2 medium (294g)
14 1/2 oz (403g)
4 1/2 clove(s) (14g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
In a small saucepan, cook the butter and garlic for 1-2 minutes. Stir in the garlic powder, onion powder, lemon juice, and a dash of salt. Once incorporated, turn off the heat and set the sauce aside.
3
Heat oil in a skillet over medium heat and add the chicken. Stir occasionally and cook until it's golden brown and no longer pink in the middle.
4
Pour about half of the sauce into the skillet and stir to coat the chicken. Transfer the chicken to a plate and set aside.
5
Add the zucchini noodles to the skillet with the remaining sauce and saute for a couple of minutes until noodles are softened.
6
Add noodles and chicken to a bowl and serve.
3. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of 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.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: 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.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Roasted broccoli
98cal, 9p, 7c, 0f (per meal)
2 package (568g)
4 dash (3g)
4 dash, ground (1g)
4 dash (2g)
4 dash (1g)
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
dinner prep - 1 days
1. Pork-broccoli-sweet potato bowl
499cal, 59p, 29c, 13f (per meal)
1 1/2 dash (0g)
3/8 package (107g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (8mL)
3/4 sweetpotato, 5" long (158g)
1/2 lbs (255g)
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
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take 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 olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. 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 broccoli
98cal, 9p, 7c, 0f (per meal)
1 package (284g)
2 dash (2g)
2 dash, ground (1g)
2 dash (1g)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
3. Garlic zucchini noodles
163cal, 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.
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