1200 calorie paleo meal plan
In just a few clicks, generate your own 1200 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
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 (1175cals, 107g protein, 40g net carbs, 59g fat 16g fiber per day) cannot be customized.
Day 1
1175cals, 94g protein, 43g net carbs, 62g fat 15g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
6 oz (238cal, 38p, 0c, 10f)
1 1/4 serving(s) (263cal, 3p, 31c, 12f)
4 patties (474cal, 44p, 7c, 29f)
1 serving(s) (32cal, 1p, 4c, 0f)
Day 2
1175cals, 94g protein, 43g net carbs, 62g fat 15g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
6 oz (238cal, 38p, 0c, 10f)
1 1/4 serving(s) (263cal, 3p, 31c, 12f)
4 patties (474cal, 44p, 7c, 29f)
1 serving(s) (32cal, 1p, 4c, 0f)
Day 3
1175cals, 115g protein, 44g net carbs, 55g fat 13g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 serving(s) (304cal, 40p, 4c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
8 oz (353cal, 55p, 0c, 15f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 4
1225cals, 117g protein, 45g net carbs, 59g fat 15g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 serving(s) (304cal, 40p, 4c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
8 oz (353cal, 55p, 0c, 15f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 5
1150cals, 116g protein, 33g net carbs, 53g fat 16g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
8 oz (299cal, 50p, 0c, 11f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
2 serving(s) (63cal, 3p, 8c, 0f)
8 oz (316cal, 51p, 1c, 12f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 6
1175cals, 122g protein, 35g net carbs, 53g fat 17g fiber per day
8 oz (299cal, 50p, 0c, 11f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
2 serving(s) (63cal, 3p, 8c, 0f)
8 oz (316cal, 51p, 1c, 12f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 7
1175cals, 93g protein, 33g net carbs, 67g fat 19g fiber per day
Grocery List (37 items)
Fats and Oils
Oil
2 1/2 oz (79mL)
Olive oil
2 oz (66mL)
Salad dressing
3 tbsp (45mL)
Balsamic vinaigrette
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
2 3/4 lbs (1243g)
Ground chicken, raw
1 lbs (454g)
Spices and Herbs
Rosemary, dried
2 1/2 tsp (3g)
Black pepper
4 g (4g)
Salt
3/4 oz (18g)
Ground ginger
1 tsp (2g)
Curry powder
1/2 tbsp (3g)
Ground coriander
1/2 tbsp (3g)
Ground cumin
1/2 tbsp (3g)
Fresh basil
2 leaves (1g)
Garlic powder
2 dash (1g)
Vegetables and Vegetable Products
Sweet potatoes
4 2/3 sweetpotato, 5" long (980g)
Garlic
2 1/2 clove(s) (8g)
Onion
1 1/4 medium (2-1/2" dia) (140g)
Fresh cilantro
1 cup (16g)
Frozen green beans
4 cup (484g)
Bell pepper
1 1/2 tbsp, diced (14g)
Fresh spinach
8 cup(s) (240g)
Tomatoes
1 medium whole (2-3/5" dia) (128g)
Romaine lettuce
1 leaf outer (28g)
Frozen mixed veggies
1 1/2 cup (203g)
Dairy and Egg Products
Eggs
6 large (300g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (385g)
Lime juice
1 tbsp (15mL)
Raspberries
1 1/3 cup (164g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Pecans
4 tbsp, halves (25g)
Finfish and Shellfish Products
Yellowfin tuna steaks, raw
1 lbs (453g)
Other
Italian seasoning
4 dash (2g)
Chicken breast tenderloins, raw
1 lbs (454g)
Pork Products
Bacon
8 slice(s) (80g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
Sausages and Luncheon Meats
Chicken sausage, cooked
3 link (252g)
lunch prep - 2 days
1. Basic chicken breast
238cal, 38p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.75x. 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 rosemary sweet potatoes
263cal, 3p, 31c, 12f (per meal)
2 1/2 tsp (3g)
1 tsp, ground (2g)
1 tsp (5g)
5 tsp (25mL)
1 2/3 sweetpotato, 5" long (350g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
dinner prep - 2 days
1. Pakistani chicken seekh
474cal, 44p, 7c, 29f (per meal)
1 tsp (2g)
1 tsp (6g)
1 tbsp (15mL)
2 clove(s) (6g)
1 large (50g)
1/2 tbsp (3g)
1/2 tbsp (3g)
1/2 tbsp (3g)
1 medium (2-1/2" dia) (110g)
1 cup (16g)
1 lbs (454g)
1
Add all ingredients except the oil to a large bowl and mix together with your hands. Be careful to not over-mix.
2
Form into long patties (for accurate serving size, make the number of patties listed in the recipes serving details).
3
Heat a large skillet with oil over medium heat. Add the patties and fry for about 5-7 minutes on each side until they are cooked through. Serve.
2. Green beans
32cal, 1p, 4c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Hardboiled egg and avocado bowl
160cal, 7p, 2c, 12f (per meal)
1 1/2 dash (1g)
3 large (150g)
1 1/2 dash (0g)
1 1/2 tbsp, diced (14g)
1 1/2 tbsp chopped (15g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
lunch prep - 2 days
1. Basic chicken & spinach salad
304cal, 40p, 4c, 14f (per meal)
3/4 lbs (340g)
3 tbsp (45mL)
2 tsp (10mL)
4 cup(s) (120g)
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. Simple seared tuna steak
353cal, 55p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub both sides of the steaks with olive oil.
2
Season both sides generously with salt, pepper, and any other preferred seasonings.
3
Place a skillet over high heat. Once the pan is hot, add the tuna steaks. Sear for about 1-2 minutes on each side for rare to medium-rare doneness. If you prefer your tuna more well-done, cook for an additional 1-2 minutes per side. Be careful not to overcook, as tuna can become dry.
4
Remove the tuna from the pan and let it rest for a minute or two.
5
Slice the tuna against the grain for serving.
2. Mashed sweet potatoes
183cal, 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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 leaves (1g)
1/4 avocado(s) (50g)
1 slice(s), thick/large (1/2" thick) (27g)
1 dash (0g)
1 large (50g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Simple sauteed spinach
50cal, 2p, 1c, 4f (per meal)
1/2 clove (2g)
4 cup(s) (120g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Balsamic chicken breast
316cal, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Basic chicken breast tenderloins
299cal, 50p, 0c, 11f (per meal)
1
Season tenderloins with salt, pepper, or your favorite seasoning blend.
2
Stove: Heat oil in a skillet or grill pan over medium heat and cook tenderloins for 3-4 minutes per side until golden brown and cooked through. Oven: Preheat the oven to 400°F (200°C), place tenderloins on a baking sheet, and bake for 15-20 minutes or until internal temperature reaches 165°F (74°C).
2. Green beans
63cal, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Sweet potato wedges
130cal, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
2 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
breakfast prep - 2 days
1. Bacon
202cal, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Raspberries
48cal, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Buffalo chicken lettuce wrap
220cal, 27p, 2c, 10f (per meal)
4 tsp cherry tomatoes (12g)
4 oz (113g)
1/2 tsp (3mL)
1 leaf outer (28g)
4 tsp (20mL)
2/3 dash, ground (0g)
2/3 dash (0g)
1/6 avocado(s) (33g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
dinner prep - 1 days
1. Chicken sausage
381cal, 42p, 6c, 21f (per meal)
3 link (252g)
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Mixed vegetables
146cal, 7p, 19c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.