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: Sample plan
This sample plan (1325cal, 108g protein, 42g net carbs, 73g fat, 16g fiber per day) was pre-made for your convenience and cannot be customized.
| Lunch | Dinner | |
|---|---|---|
Mon |
Paleo chicken club lettuce wrap, sunflower seeds
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Indian chicken wings, baked sweet potatoes
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Tue |
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Wed |
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Thu |
Pan-fried salmon, garlic collard greens
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Fri |
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Sat |
Orange & rosemary salmon, simple sauteed spinach
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Honey dijon salmon, carrot fries, bacon zucchini noodles
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Fats and Oils
Oil
1/4 cup (54mL)
Olive oil
2 oz (68mL)
Spices and Herbs
Oregano
1/4 tsp, ground (0g)
Salt
5 tsp (29g)
Black pepper
1 3/4 tsp, ground (4g)
Curry powder
1/4 cup (24g)
Dijon mustard
1/4 cup (66g)
Rosemary
1 tsp (1g)
Vegetables and Vegetable Products
Sweet potatoes
3 1/2 sweetpotato, 5" long (735g)
Romaine lettuce
7 1/2 leaf outer (210g)
Onion
30 slices, thin (270g)
Tomatoes
15 slice(s), thin/small (225g)
Garlic
4 clove(s) (12g)
Fresh spinach
12 cup(s) (360g)
Collard greens
3/4 lb (340g)
Zucchini
3/4 medium (147g)
Carrots
3/8 lb (170g)
Poultry Products
Chicken wings, with skin, raw
2 1/2 lb (1135g)
Sausages and Luncheon Meats
Chicken cold cuts
30 oz (851g)
Nut and Seed Products
Sunflower kernels
5 oz (142g)
Fruits and Fruit Juices
Lemon juice
5 tsp (24mL)
Oranges
1 1/4 orange (193g)
Finfish and Shellfish Products
Tilapia, raw
1 lb (448g)
Salmon
27 1/2 oz (779g)
Pork Products
Bacon, raw
1 1/2 slice(s) (43g)
Sweets
Honey
1 tsp (7g)
dinner prep - 3 days
1. Indian chicken wings
550 cals, 49p, 0c, 38f (per meal)
Oil
2 tsp (9mL)
Chicken wings, with skin, raw
2 1/2 lb (1135g)
Salt
2 1/2 tsp (15g)
Curry powder
1/4 cup (24g)
Recipe has been scaled from original by 1.25x. 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.
2. Baked sweet potatoes
110 cals, 2p, 18c, 2f (per meal)
Oil
1 tsp (6mL)
Oregano
3/4 dash, ground (0g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Salt
3/4 dash (1g)
Black pepper
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C) and grease a glass or non-stick baking dish.
2
Wash and peel the sweet potatoes. Cut them into medium size pieces.
3
Place the cut sweet potatoes in the baking dish evenly coat them with the oil, oregano, and salt and pepper (to taste). Rub the sweet potato pieces to ensure they are fully coated.
4
Bake for 60 minutes or until soft.
lunch prep - 3 days
1. Paleo chicken club lettuce wrap
360 cals, 53p, 18c, 6f (per meal)
Romaine lettuce
2 1/2 leaf outer (70g)
Onion
10 slices, thin (90g)
Dijon mustard
1 1/4 tbsp (19g)
Tomatoes
5 slice(s), thin/small (75g)
Chicken cold cuts
10 oz (284g)
Recipe has been scaled from original by 2.5x. 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.
2. Sunflower seeds
300 cals, 14p, 4c, 24f (per meal)
Sunflower kernels
5 oz (142g)
dinner prep - 2 days
1. Broiled tilapia
340 cals, 45p, 1c, 17f (per meal)
Lemon juice
1 tbsp (15mL)
Tilapia, raw
1 lb (448g)
Olive oil
2 tbsp (30mL)
Black pepper
4 dash, ground (1g)
Salt
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
Garlic, diced
1 clove (3g)
Black pepper
2 dash, ground (1g)
Salt
2 dash (2g)
Olive oil
1 tbsp (15mL)
Fresh spinach
8 cup(s) (240g)
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.
3. Baked sweet potatoes
215 cals, 3p, 36c, 4f (per meal)
Oil
1/2 tbsp (8mL)
Oregano
1 dash, ground (0g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Salt
1 dash (1g)
Black pepper
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C) and grease a glass or non-stick baking dish.
2
Wash and peel the sweet potatoes. Cut them into medium size pieces.
3
Place the cut sweet potatoes in the baking dish evenly coat them with the oil, oregano, and salt and pepper (to taste). Rub the sweet potato pieces to ensure they are fully coated.
4
Bake for 60 minutes or until soft.
lunch prep - 2 days
1. Pan-fried salmon
545 cals, 46p, 0c, 40f (per meal)
Oil
4 tsp (20mL)
Salmon
16 oz (453g)
Salt
2/3 tsp (4g)
Black pepper
2/3 tsp, ground (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Bring the salmon to room temperature 10 minutes before cooking.
2
Warm a large nonstick skillet with oil over medium-low heat.
3
Season the fish with salt and pepper.
4
Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
2. Garlic collard greens
120 cals, 5p, 4c, 6f (per meal)
Collard greens
3/4 lb (340g)
Oil
3/4 tbsp (11mL)
Garlic, minced
2 1/4 clove(s) (7g)
Salt
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Honey dijon salmon
270 cals, 24p, 6c, 16f (per meal)
Salmon
2/3 fillet/s (6 oz each) (113g)
Dijon mustard
2 tsp (10g)
Honey
1 tsp (7g)
Garlic, minced
1/3 clove (1g)
Olive oil
1/4 tbsp (3mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Carrot fries
140 cals, 2p, 12c, 7f (per meal)
Carrots, peeled
3/8 lb (170g)
Olive oil
1/2 tbsp (8mL)
Rosemary
4 dash (1g)
Salt
1 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
3. Bacon zucchini noodles
245 cals, 17p, 3c, 18f (per meal)
Zucchini
3/4 medium (147g)
Bacon, raw
1 1/2 slice(s) (43g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
lunch prep - 1 days
1. Orange & rosemary salmon
580 cals, 45p, 21c, 33f (per meal)
Salmon
1 1/4 fillet/s (6 oz each) (213g)
Rosemary
5 dash (1g)
Oranges
1 1/4 orange (193g)
Lemon juice
2 tsp (9mL)
Olive oil
1 tsp (5mL)
Salt
2 1/2 dash (2g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
Garlic, diced
1/2 clove (2g)
Black pepper
1 dash, ground (0g)
Salt
1 dash (1g)
Olive oil
1/2 tbsp (8mL)
Fresh spinach
4 cup(s) (120g)
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.