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: Sample plan
This sample plan (1225cal, 108g protein, 33g net carbs, 68g fat, 14g fiber per day) was pre-made for your convenience and cannot be customized.
Breakfast | Lunch | Dinner | |
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Mon |
![]() Ham chips with salsa, applesauce
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![]() Indian chicken wings
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![]() Italian baked tilapia, olive oil drizzled green beans
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Tue |
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Wed |
![]() Paleo ham, bacon, avocado lettuce wrap, roasted cashews
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Thu |
![]() Scrambled eggs with veggies and bacon
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![]() Buffalo chicken wings, green beans
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Fri |
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Sat |
![]() Bacon crusted pork, green beans
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Fats and Oils
Oil
1 1/4 tbsp (18mL)
Olive oil
1 3/4 oz (56mL)
Poultry Products
Chicken wings, with skin, raw
3 1/2 lb (1627g)
Spices and Herbs
Salt
5/6 oz (24g)
Curry powder
3 1/2 tbsp (21g)
Black pepper
1/6 oz (5g)
Yellow mustard
1 tbsp (15g)
Soups, Sauces, and Gravies
Salsa
1/2 cup (135g)
Frank's red hot sauce
3 1/2 tbsp (53mL)
Sausages and Luncheon Meats
Ham cold cuts
24 oz (685g)
Fruits and Fruit Juices
Applesauce
6 to-go container (~4 oz) (732g)
Avocados
1 1/2 avocado(s) (302g)
Vegetables and Vegetable Products
Frozen green beans
6 2/3 cup (806g)
Onion
1 1/4 medium (2-1/2" dia) (130g)
Canned crushed tomatoes
1 can (14.5 oz) (405g)
Romaine lettuce
3 leaf outer (84g)
Green pepper
6 tbsp, chopped (56g)
Zucchini
1 medium (196g)
Garlic
1 clove(s) (3g)
Tomatoes
1/2 pint, cherry tomatoes (149g)
Other
Italian seasoning
1 1/4 tbsp (14g)
Finfish and Shellfish Products
Tilapia, raw
1 3/4 lb (784g)
Pork Products
Bacon
12 slice(s) (120g)
Pork tenderloin, raw
1/2 lb (227g)
Nut and Seed Products
Roasted cashews
6 tbsp, halves and whole (51g)
Dairy and Egg Products
Eggs
6 medium (264g)
lunch prep - 3 days

1. Indian chicken wings
495 cals, 44p, 0c, 34f (per meal)
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.
1
Preheat oven to 450F (230C).
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.
breakfast prep - 3 days

1. Ham chips with salsa
130 cals, 20p, 3c, 4f (per meal)
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.
1
Cut ham into bite-sized shapes.
2
Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.
3
Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.
4
Remove from oven and let cool. They will firm up more when cool.
5
Serve with salsa.

2. Applesauce
115 cals, 0p, 25c, 0f (per meal)
Applesauce
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
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)
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)
1
Preheat oven to 375 F (190 C).
2
Heat olive oil on medium high in an oven-proof pan.
3
Add onion and cook 8 minutes until soft and brown.
4
Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
5
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.
6
Serve.

2. Olive oil drizzled green beans
70 cals, 1p, 4c, 5f (per meal)
Black pepper
1 dash (0g)
Salt
1 dash (0g)
Frozen green beans
1 1/3 cup (161g)
Olive oil
2 tsp (10mL)
1
Prepare green beens according to instructions on package.
2
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)
Romaine lettuce
1 leaf outer (28g)
Bacon
2 slice(s) (20g)
Ham cold cuts
4 oz (113g)
Avocados, sliced
1/2 avocado(s) (101g)
1
Cook the bacon according to the directions on the package.
2
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)
Roasted cashews
2 tbsp, halves and whole (17g)
lunch prep - 2 days

1. Buffalo chicken wings
450 cals, 38p, 1c, 33f (per meal)
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.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper.
3
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.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.

2. Green beans
65 cals, 3p, 8c, 0f (per meal)
Frozen green beans
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.
breakfast prep - 3 days

1. Scrambled eggs with veggies and bacon
225 cals, 15p, 3c, 17f (per meal)
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.
1
Beat eggs, salt, pepper, onions, green peppers and bacon in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
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)
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.
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. Sauteed garlic & herb tomatoes
125 cals, 1p, 5c, 10f (per 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.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
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.
3
Serve.

3. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
Olive oil
1 tbsp (15mL)
Zucchini
1 medium (196g)
Garlic, minced
1/2 clove (2g)
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.
lunch prep - 1 days

1. Bacon crusted pork
390 cals, 58p, 1c, 17f (per 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.
1
Preheat oven to 400°F (200°C).
2
Cut pork into about 1inch (3cm) slices.
3
Season one side of the pork with mustard and salt/pepper to taste.
4
Wrap each pork medallion with a slice of bacon and place it seam-side down in a walled baking dish.
5
Bake for about 20-25 minutes until pork is fully cooked.
6
Serve.

2. Green beans
125 cals, 6p, 16c, 1f (per meal)
Frozen green beans
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.