1300 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 1300 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.
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 (1300cal, 120g protein, 52g net carbs, 63g fat, 15g fiber per day) cannot be customized.
Day 1
1325cal, 149g protein, 68g net carbs, 46g fat, 13g fiber
10 oz (547cal, 65p, 35c, 16f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
12 oz (444cal, 76p, 2c, 14f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
1 cup(s) (97cal, 4p, 13c, 1f)
Day 2
1325cal, 91g protein, 69g net carbs, 67g fat, 20g fiber
1 1/2 wrap(s) (216cal, 32p, 11c, 4f)
1/4 cup (137cal, 1p, 31c, 0f)
1/3 cup(s) (272cal, 8p, 6c, 23f)
1 serving(s) (336cal, 33p, 16c, 12f)
2 serving(s) (361cal, 17p, 5c, 28f)
Day 3
1300cal, 123g protein, 48g net carbs, 63g fat, 14g fiber
1 2/3 serving(s) (507cal, 67p, 6c, 23f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 2/3 serving(s) (477cal, 49p, 33c, 13f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
Day 4
1350cal, 104g protein, 45g net carbs, 77g fat, 15g fiber
10 2/3 oz (622cal, 48p, 1c, 47f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 2/3 serving(s) (477cal, 49p, 33c, 13f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
Day 5
1300cal, 98g protein, 41g net carbs, 76g fat, 13g fiber
10 2/3 oz (622cal, 48p, 1c, 47f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 chop(s) (428cal, 41p, 3c, 28f)
7 beets (169cal, 6p, 28c, 1f)
Day 6
1300cal, 128g protein, 51g net carbs, 57g fat, 17g fiber
12 oz (599cal, 80p, 8c, 25f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
1 chop(s) (428cal, 41p, 3c, 28f)
7 beets (169cal, 6p, 28c, 1f)
Day 7
1300cal, 146g protein, 41g net carbs, 55g fat, 13g fiber
12 oz (599cal, 80p, 8c, 25f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
1 1/2 serving(s) (343cal, 59p, 8c, 7f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
Grocery List (40 items)
Fats and Oils
Oil
1 1/2 oz (49mL)
Olive oil
2 1/3 oz (72mL)
Coconut oil
3/4 tbsp (10g)
Salad dressing
2 1/2 tbsp (38mL)
Vegetables and Vegetable Products
Potatoes
3/4 large (3" to 4-1/4" dia.) (277g)
Frozen mixed veggies
2 1/2 cup (338g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (681g)
Garlic
4 clove(s) (12g)
Onion
5/8 medium (2-1/2" dia) (67g)
Cauliflower
1/2 head medium (5-6" dia.) (294g)
Frozen broccoli
1 package (308g)
Romaine lettuce
1 1/2 leaf outer (42g)
Sweet potatoes
1 2/3 sweetpotato, 5" long (350g)
Fresh spinach
3 1/3 cup(s) (100g)
Beets, precooked (canned or refrigerated)
14 beets (2" dia, sphere) (700g)
Spices and Herbs
Lemon pepper
3/4 tbsp (5g)
Dijon mustard
1 3/4 oz (50g)
Black pepper
4 g (4g)
Salt
1 tbsp (17g)
Paprika
1/4 tbsp (2g)
Ground coriander
1 tbsp (5g)
Ground cumin
1 tbsp (6g)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2212g)
Sweets
Honey
2 tbsp (42g)
Finfish and Shellfish Products
Shrimp, raw
4 oz (114g)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Mixed nuts
5 tbsp (42g)
Walnuts
1/2 cup, shelled (50g)
Roasted cashews
1/2 cup, halves and whole (66g)
Sausages and Luncheon Meats
Chicken cold cuts
6 oz (170g)
Fruits and Fruit Juices
Raisins
4 tbsp, packed (41g)
Green olives
24 large (106g)
Lemon juice
1/2 tbsp (8mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (53mL)
Other
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Sugar-free barbecue sauce
3 tbsp (45g)
Coleslaw mix
1 1/2 cup (135g)
Pork Products
Pork loin chops, boneless, raw
2 chop (370g)
dinner prep - 1 days
1. Lemon pepper chicken breast
445 cals, 76p, 2c, 14f (per meal)
3/4 tbsp (5g)
1 tsp (6mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
3. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Honey mustard chicken
545 cals, 65p, 35c, 16f (per meal)
2 tbsp (31g)
2 tbsp (42g)
1/2 tbsp (8mL)
10 oz (284g)
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. Roasted tomatoes
150 cals, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Shrimp-broccoli-cauliflower rice bowl
335 cals, 33p, 16c, 12f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 clove(s) (3g)
1/6 small (13g)
1/2 head medium (5-6" dia.) (294g)
3/4 tbsp (10g)
1/4 package (71g)
4 oz (114g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice:
2
Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
3
Add half of the coconut oil to a skillet over medium-high heat. Add in diced onion and garlic for a couple of minutes until softened.
4
Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through. Set aside.
5
Prepare the shrimp:
6
Heat the second half of the oil in a large skillet over medium-high heat.
7
Add the shrimp to the pan and cook for 5-6 minutes, until fully pink and opaque.
8
Prepare the broccoli according to its package.
9
Bring the shrimp, broccoli, and rice together; stir (or keep it all separate- whichever you prefer!) Serve.
lunch prep - 1 days
1. Paleo chicken club lettuce wrap
215 cals, 32p, 11c, 4f (per meal)
1 1/2 leaf outer (42g)
6 slices, thin (54g)
3/4 tbsp (11g)
3 slice(s), thin/small (45g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread the mustard on the lettuce leaf.
2
Place the chicken, onion, and tomato on the mustard.
3
Wrap the leaf up. Serve.
dinner prep - 2 days
1. Chicken-broccoli-sweet potato bowl
475 cals, 49p, 33c, 13f (per meal)
5/6 package (237g)
1 2/3 sweetpotato, 5" long (350g)
1 tsp (2g)
13 1/3 oz (373g)
1 tsp (5g)
1 tsp, ground (2g)
1 tbsp (17mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of 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 spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
lunch prep - 1 days
1. Basic chicken & spinach salad
505 cals, 67p, 6c, 23f (per meal)
2 1/2 tbsp (38mL)
1/2 tbsp (8mL)
10 oz (284g)
3 1/3 cup(s) (100g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
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.
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
lunch prep - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
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.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Mixed vegetables
75 cals, 3p, 10c, 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.
dinner prep - 2 days
1. Coriander and cumin rubbed pork chops
430 cals, 41p, 3c, 28f (per meal)
2 dash (0g)
2 chop (370g)
2 tbsp (30mL)
1 tbsp (5g)
1 tbsp (6g)
4 dash (3g)
3 clove(s) (9g)
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Beets
170 cals, 6p, 28c, 1f (per meal)
14 beets (2" dia, sphere) (700g)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
dinner prep - 1 days
1. Bbq pulled chicken & slaw bowl
345 cals, 59p, 8c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (8g)
3 tbsp (45g)
1 1/2 cup (135g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put chicken in a small saucepan and cover with water. Bring to a boil and cook for about 10-15 minutes until chicken is no longer pink inside. Remove chicken from pot and set aside to lightly cool.
2
In a small bowl, mix together the mustard and lemon juice until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
3
Use two forks to shred the chicken. Add shredded chicken to a small bowl and coat with barbecue sauce.
4
Add coleslaw to the bbq chicken bowl and serve.