1200 calorie paleo meal plan

	Breakfast	Lunch	Dinner
Mon	Ham chips with salsa, applesauce Pick days Swap	Indian chicken wings Pick days Swap	Italian baked tilapia, olive oil drizzled green beans Pick days Swap
Tue
Wed	Paleo ham, bacon, avocado lettuce wrap, roasted cashews Pick days Swap
Thu	Scrambled eggs with veggies and bacon Pick days Swap	Buffalo chicken wings, green beans Pick days Swap
Fri
Sat	Bacon crusted pork, green beans Pick days Swap	Pan fried tilapia, sauteed garlic & herb tomatoes, garlic zucchini noodles Pick days Swap

lunch prep - 3 days

1. Indian chicken wings

495 cals, 44p, 0c, 34f (per meal)

Scale to: , 36 oz

Oil

1/2 tbsp (8mL)

Chicken wings, with skin, raw

2 1/4 lb (1022g)

Salt

3/4 tbsp (14g)

Curry powder

3 1/2 tbsp (21g)

Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.

Preheat oven to 450F (230C).

Grease a large baking tray with the oil of your choice.

Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.

Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).

Serve.

breakfast prep - 3 days

1. Ham chips with salsa

130 cals, 20p, 3c, 4f (per meal)

Scale to: , 15 slices

Salsa

1/2 cup (135g)

Ham cold cuts

15 slice (345g)

Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.

Cut ham into bite-sized shapes.

Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.

Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.

Remove from oven and let cool. They will firm up more when cool.

Serve with salsa.

2. Applesauce

115 cals, 0p, 25c, 0f (per meal)

Scale to:

Applesauce

2 to-go container (~4 oz) (244g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

One 4 oz to-go container of applesauce = about half a cup of applesauce

dinner prep - 2 days

1. Italian baked tilapia

420 cals, 71p, 15c, 6f (per meal)

Scale to: , 24 oz

Onion, chopped

1 small (70g)

Italian seasoning

1 tbsp (11g)

Tilapia, raw

1 1/2 lb (672g)

Canned crushed tomatoes

1 can (14.5 oz) (405g)

Salt

4 dash (3g)

Black pepper

1 tsp, ground (2g)

Preheat oven to 375 F (190 C).

Heat olive oil on medium high in an oven-proof pan.

Add onion and cook 8 minutes until soft and brown.

Add half of the tomato and herbs and salt/pepper to an oven-proof pan.

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.

Serve.

2. Olive oil drizzled green beans

70 cals, 1p, 4c, 5f (per meal)

Scale to:

Black pepper

1 dash (0g)

Salt

1 dash (0g)

Frozen green beans

1 1/3 cup (161g)

Olive oil

2 tsp (10mL)

Prepare green beens according to instructions on package.

Top with olive oil and season with salt and pepper.

dinner prep - 3 days

1. Paleo ham, bacon, avocado lettuce wrap

395 cals, 29p, 3c, 27f (per meal)

Scale to: , 1 wrap(s)

Romaine lettuce

1 leaf outer (28g)

Bacon

2 slice(s) (20g)

Ham cold cuts

4 oz (113g)

Avocados, sliced

1/2 avocado(s) (101g)

Cook the bacon according to the directions on the package.

Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.

2. Roasted cashews

105 cals, 3p, 5c, 8f (per meal)

Scale to: , 1/8 cup(s)

Roasted cashews

2 tbsp, halves and whole (17g)

lunch prep - 2 days

1. Buffalo chicken wings

450 cals, 38p, 1c, 33f (per meal)

Scale to: , 21 1/3 oz

Chicken wings, with skin, raw

1 1/3 lb (605g)

Black pepper

1/3 tsp, ground (1g)

Salt

1/3 tsp (2g)

Oil

2 tsp (10mL)

Frank's red hot sauce

3 1/2 tbsp (53mL)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C).

Place wings on large baking sheet, and season with salt and pepper.

Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.

When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.

Take wings out of the oven when done and toss with the hot sauce to coat.

Serve.

2. Green beans

65 cals, 3p, 8c, 0f (per meal)

Scale to:

Frozen green beans

2 2/3 cup (323g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

breakfast prep - 3 days

1. Scrambled eggs with veggies and bacon

225 cals, 15p, 3c, 17f (per meal)

Scale to:

Eggs

2 medium (88g)

Salt

1 dash (1g)

Black pepper

1 dash, ground (0g)

Onion

2 tbsp, chopped (20g)

Green pepper

2 tbsp, chopped (19g)

Bacon, cooked and chopped

1 slice(s) (10g)

Olive oil

1 tsp (5mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Beat eggs, salt, pepper, onions, green peppers and bacon in medium bowl until blended.

Heat oil in large nonstick skillet over medium heat until hot.

Pour in egg mixture.

As eggs begin to set, scramble them.

Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.

dinner prep - 1 days

1. Pan fried tilapia

150 cals, 23p, 0c, 6f (per meal)

For 1 Meal

Tilapia, raw

1/4 lb (112g)

Olive oil

1 tsp (5mL)

Black pepper

1 1/3 dash, ground (0g)

Salt

1 1/3 dash (1g)

Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

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. Sauteed garlic & herb tomatoes

125 cals, 1p, 5c, 10f (per meal)

For 1 Meal

Black pepper

1/2 dash, ground (0g)

Olive oil

3/4 tbsp (11mL)

Garlic, minced

1/2 clove(s) (2g)

Tomatoes

1/2 pint, cherry tomatoes (149g)

Italian seasoning

1/4 tbsp (3g)

Salt

2 dash (2g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.

Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.

Serve.

3. Garlic zucchini noodles

165 cals, 3p, 4c, 14f (per meal)

For 1 Meal

Olive oil

1 tbsp (15mL)

Zucchini

1 medium (196g)

Garlic, minced

1/2 clove (2g)

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.

Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.

Remove from heat and serve.

lunch prep - 1 days

1. Bacon crusted pork

390 cals, 58p, 1c, 17f (per meal)

For 1 Meal

Yellow mustard

1 tbsp (15g)

Bacon

3 slice(s) (30g)

Pork tenderloin, raw

1/2 lb (227g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400°F (200°C).

Cut pork into about 1inch (3cm) slices.

Season one side of the pork with mustard and salt/pepper to taste.

Wrap each pork medallion with a slice of bacon and place it seam-side down in a walled baking dish.

Bake for about 20-25 minutes until pork is fully cooked.

Serve.

2. Green beans

125 cals, 6p, 16c, 1f (per meal)

For 1 Meal

Frozen green beans

2 2/3 cup (323g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

1200 calorie paleo meal plan

Option 1: Generate your own plan

Option 2: Sample plan