1200 calorie paleo meal plan w/ PDF

lunch prep - 2 days

1. Basic chicken breast

238cal, 38p, 0c, 10f (per meal)

Scale to: , 12 oz

Oil

3/4 tbsp (11mL)

Boneless skinless chicken breast, raw

3/4 lbs (336g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

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.

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).

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.

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)

Scale to:

2 1/2 tsp (3g)

1 tsp, ground (2g)

1 tsp (5g)

5 tsp (25mL)

Sweet potatoes, cut into 1" cubes

1 2/3 sweetpotato, 5" long (350g)

Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.

Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.

Combine all ingredients in a medium mixing bowl and toss to coat.

Spread sweet potatoes evenly over the baking sheet.

Cook in the oven for about 30 minutes until golden.

Remove from oven and serve.

dinner prep - 2 days

1. Pakistani chicken seekh

474cal, 44p, 7c, 29f (per meal)

Scale to: , 8 patties

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)

Fresh cilantro, chopped

1 cup (16g)

Ground chicken, raw

1 lbs (454g)

Add all ingredients except the oil to a large bowl and mix together with your hands. Be careful to not over-mix.

Form into long patties (for accurate serving size, make the number of patties listed in the recipes serving details).

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)

Scale to:

Frozen green beans

1 1/3 cup (161g)

Prepare according to instructions on package.

breakfast prep - 3 days

1. Hardboiled egg and avocado bowl

160cal, 7p, 2c, 12f (per meal)

Scale to:

1 1/2 dash (1g)

3 large (150g)

1 1/2 dash (0g)

1 1/2 tbsp, diced (14g)

Onion

1 1/2 tbsp chopped (15g)

Avocados, chopped

3/4 avocado(s) (151g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Place the eggs in a small sauce pan and cover with water.

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.

While the eggs cook, chop the pepper, onion, and avocado.

Transfer eggs to an ice bath for a couple of minutes.

Peel the eggs and chop them into bite-sized pieces.

Combine the eggs with all of the other ingredients and stir.

Serve.

lunch prep - 2 days

1. Basic chicken & spinach salad

304cal, 40p, 4c, 14f (per meal)

Scale to:

Salad dressing

3 tbsp (45mL)

Oil

2 tsp (10mL)

Boneless skinless chicken breast, raw, chopped, cooked

3/4 lbs (340g)

Fresh spinach

4 cup(s) (120g)

Season chicken breasts with some salt and pepper.

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.

Arrange spinach and top with chicken.

Drizzle dressing over top when serving.

2. Pumpkin seeds

183cal, 9p, 3c, 15f (per meal)

Scale to:

Roasted pumpkin seeds, unsalted

1/2 cup (59g)

dinner prep - 2 days

1. Simple seared tuna steak

353cal, 55p, 0c, 15f (per meal)

Scale to: , 16 oz

Yellowfin tuna steaks, raw

1 lbs (453g)

Olive oil

2 tbsp (30mL)

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

Rub both sides of the steaks with olive oil.

Season both sides generously with salt, pepper, and any other preferred seasonings.

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.

Remove the tuna from the pan and let it rest for a minute or two.

Slice the tuna against the grain for serving.

2. Mashed sweet potatoes

183cal, 3p, 36c, 0f (per meal)

Scale to:

Sweet potatoes

2 sweetpotato, 5" long (420g)

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.

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)

Scale to:

Tomatoes

1 slice(s), thick/large (1/2" thick) (27g)

1 leaves (1g)

1 dash (0g)

1/4 avocado(s) (50g)

1 large (50g)

1 dash (0g)

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

Cook eggs according to your desired preference, seasoning with salt and pepper.

Lay tomato slices down on a plate and top with avocado, basil, then eggs.

Serve.

2. Simple sauteed spinach

50cal, 2p, 1c, 4f (per meal)

Scale to:

4 cup(s) (120g)

1/2 tbsp (8mL)

1 dash (1g)

1 dash, ground (0g)

1/2 clove (2g)

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

Heat the oil in the pan over medium heat.

Add the garlic and sauté for a minute or two until fragrant.

Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.

Serve.

dinner prep - 2 days

1. Balsamic chicken breast

316cal, 51p, 1c, 12f (per meal)

Scale to: , 16 oz

Italian seasoning

4 dash (2g)

Oil

2 tsp (10mL)

Balsamic vinaigrette

4 tbsp (60mL)

Boneless skinless chicken breast, raw

1 lbs (454g)

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.

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)

Scale to:

2 dash, ground (1g)

2 dash (2g)

2 dash (1g)

1/4 tbsp (4mL)

1/2 medium whole (2-3/5" dia) (62g)

Avocados, cubed

1/2 avocado(s) (101g)

Lime juice

1 tbsp (15mL)

Onion

1 tbsp minced (15g)

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

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.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

lunch prep - 2 days

1. Basic chicken breast tenderloins

299cal, 50p, 0c, 11f (per meal)

Scale to: , 16 oz

Chicken breast tenderloins, raw

1 lbs (454g)

Oil

4 tsp (20mL)

Season tenderloins with salt, pepper, or your favorite seasoning blend.

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)

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.

3. Sweet potato wedges

130cal, 2p, 18c, 4f (per meal)

Scale to:

Oil

3/4 tbsp (11mL)

Sweet potatoes, cut into wedges

1 sweetpotato, 5" long (210g)

Black pepper

2 dash, ground (1g)

Salt

4 dash (3g)

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

Preheat oven to 400 F (200 C) and grease a baking sheet.

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).

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)

Scale to: , 4 slice(s)

Bacon

4 slice(s) (40g)

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

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:

Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.

Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.

Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.