1300 calorie paleo meal plan
In just a few clicks, generate your own 1300 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 (1300cals, 109g protein, 60g net carbs, 60g fat 20g fiber per day) cannot be customized.
Day 1
1275cals, 96g protein, 81g net carbs, 54g fat 20g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
4 oz (172cal, 22p, 5c, 7f)
2 serving(s) (231cal, 7p, 12c, 15f)
2 serving(s) (213cal, 10p, 7c, 15f)
1 chop(s) (239cal, 39p, 0c, 9f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Day 2
1275cals, 96g protein, 81g net carbs, 54g fat 20g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
4 oz (172cal, 22p, 5c, 7f)
2 serving(s) (231cal, 7p, 12c, 15f)
2 serving(s) (213cal, 10p, 7c, 15f)
1 chop(s) (239cal, 39p, 0c, 9f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Day 3
1275cals, 118g protein, 59g net carbs, 57g fat 15g fiber per day
1 1/4 serving(s) (188cal, 1p, 21c, 11f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
5 slices (131cal, 20p, 3c, 4f)
8 oz (316cal, 51p, 1c, 12f)
3 serving(s) (217cal, 4p, 12c, 14f)
Day 4
1275cals, 118g protein, 59g net carbs, 57g fat 15g fiber per day
1 1/4 serving(s) (188cal, 1p, 21c, 11f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
5 slices (131cal, 20p, 3c, 4f)
8 oz (316cal, 51p, 1c, 12f)
3 serving(s) (217cal, 4p, 12c, 14f)
Day 5
1300cals, 110g protein, 47g net carbs, 63g fat 24g fiber per day
1/2 serving(s) (226cal, 11p, 7c, 15f)
9 oz (335cal, 51p, 0c, 14f)
1 serving(s) (72cal, 1p, 4c, 5f)
1 serving(s) (309cal, 28p, 24c, 9f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
Day 6
1300cals, 110g protein, 56g net carbs, 60g fat 26g fiber per day
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 serving(s) (309cal, 28p, 24c, 9f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
Day 7
1325cals, 114g protein, 35g net carbs, 72g fat 18g fiber per day
1/2 serving(s) (226cal, 11p, 7c, 15f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 serving(s) (98cal, 4p, 7c, 3f)
Grocery List (48 items)
Vegetables and Vegetable Products
Cauliflower
1 1/3 head medium (5-6" dia.) (786g)
Garlic
2 tsp (6g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (730g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (450g)
Frozen green beans
4 2/3 cup (565g)
Romaine lettuce
2 hearts (1000g)
Carrots
7 3/4 medium (473g)
Cabbage
1 cup, chopped (89g)
Onion
1/2 large (75g)
Potatoes
1 medium (2+-1/4" to 3-1/4" dia.) (213g)
Spices and Herbs
Thyme, dried
2 1/4 g (2g)
Brown deli mustard
1 1/4 tbsp (19g)
Salt
3/4 oz (18g)
Black pepper
1/8 oz (4g)
Curry powder
4 dash (1g)
Fresh basil
12 leaves (6g)
Chili powder
2 tsp (5g)
Rosemary, dried
1 tsp (1g)
Fats and Oils
Oil
3 oz (89mL)
Olive oil
3 oz (91mL)
Balsamic vinaigrette
4 tbsp (60mL)
Salad dressing
3 tbsp (45mL)
Marinade sauce
1/2 cup (120mL)
Poultry Products
Boneless skinless chicken thighs
1/2 lbs (227g)
Boneless skinless chicken breast, raw
3 lbs (1332g)
Chicken thighs, with bone and skin, raw
1/3 lbs (151g)
Sweets
Honey
2 1/2 tsp (18g)
Fruits and Fruit Juices
Banana
1 medium (7" to 7-7/8" long) (118g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Green olives
12 large (53g)
Avocados
3/4 avocado(s) (151g)
Beverages
Protein powder
1 1/2 oz (40g)
Water
2 tbsp (30mL)
Nut and Seed Products
Almonds
10 almond (12g)
Almond butter
3 tbsp (47g)
Other
Ice cubes
1 cup(s) (140g)
Italian seasoning
4 dash (2g)
Almond flour
1 1/2 tbsp (11g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Salsa
5 tbsp (90g)
Worcestershire sauce
1/2 tbsp (8mL)
Vegetable broth
1 1/2 cup(s) (mL)
Dairy and Egg Products
Eggs
7 2/3 medium (337g)
Pork Products
Pork chop, bone-in
2 chop (356g)
Sausages and Luncheon Meats
Ham cold cuts
10 slice (230g)
Snacks
Plantain chips
2 1/2 oz (71g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (252g)
Beef Products
Beef stew meat, raw
1/2 lbs (227g)
lunch prep - 2 days
1. Honey mustard chicken thighs
172cal, 22p, 5c, 7f (per meal)
3/4 tbsp (11g)
1/2 lbs (227g)
1 dash (1g)
4 dash, ground (1g)
1/2 tbsp (11g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Roasted cauliflower
231cal, 7p, 12c, 15f (per meal)
2 head small (4" dia.) (530g)
1 tsp, leaves (1g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
194cal, 15p, 21c, 4f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (15mL)
5 almond (6g)
3/4 cup, unthawed (112g)
1/2 cup(s) (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
snack prep - 2 days
1. Skillet cauliflower tots
213cal, 10p, 7c, 15f (per meal)
2 tsp (6g)
1 tbsp (15mL)
4 tsp (20mL)
2 extra large (112g)
2 cup(s), riced (256g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
dinner prep - 2 days
1. Curried pork chops
239cal, 39p, 0c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
1 tsp (5mL)
4 dash (1g)
2 chop (356g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
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.
snack prep - 2 days
1. Ham chips with salsa
131cal, 20p, 3c, 4f (per meal)
Recipe has been scaled from original by 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.
breakfast prep - 2 days
1. Plantain chips
188cal, 1p, 21c, 11f (per meal)
2 1/2 oz (71g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
300cal, 40p, 4c, 12f (per meal)
12 leaves (6g)
3/4 lbs (340g)
2 tsp (5g)
4 dash (0g)
12 large (53g)
4 dash (3g)
2 tsp (10mL)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. 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. 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.
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. Olive oil drizzled green beans
217cal, 4p, 12c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Pan fried tilapia
335cal, 51p, 1c, 14f (per meal)
1/2 lbs (252g)
3 dash (2g)
3 dash, ground (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.38x. 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. Olive oil drizzled green beans
72cal, 1p, 4c, 5f (per meal)
1 tsp (5mL)
2/3 cup (81g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. English scouse stew
309cal, 28p, 24c, 9f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1 1/2 cup(s) (mL)
1 cup, chopped (89g)
1 large (72g)
1/2 large (75g)
1/2 lbs (227g)
1 medium (2+-1/4" to 3-1/4" dia.) (213g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions and cook until softened, 5-7 minutes.
2
Add in stew meat with some salt and pepper and cook until beef is browned all over.
3
Add carrots and cabbage and cook, stirring occasionally, for 3-5 minutes.
4
Mix in potatoes, broth, and worcestershire sauce. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes to 2 hours. The stew is ready once beef is cooked and veggies are tender, however, the longer you let it simmer, the more tender and delicious it becomes.
5
Season to taste with salt and pepper and serve.
2. Simple salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
1 1/2 hearts (750g)
3/4 medium (46g)
1 1/2 medium whole (2-3/5" dia) (185g)
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 3 days
1. Sweet potato breakfast skillet
226cal, 11p, 7c, 15f (per meal)
1/2 cup, chopped, cooked (90g)
3/4 avocado(s) (151g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 large (75g)
3/4 cup, cubes (100g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350 F (180 C).
2
In a small skillet add a little bit of the oil and when heated, add the cubed chicken. Cook until done, 7-10 minutes.
3
Meanwhile, preheat a separate, oven-proof, small skillet over medium-heat. When skillet is hot, add the oil and the sweet potato. Season with a small pinch of salt and pepper and stir occasionally until sweet potato is cooked through, about 5-7 minutes, depending on thickness.
4
When potato is cooked through, add the chicken and stir. Saute for another 1-2 minutes.
5
Move the potato mixture around to make a hole in the center of the skillet. Carefully crack the egg and drop it into the hole. Sprinkle the egg with a tiny bit of salt and pepper.
6
Carefully transfer the skillet to the oven and bake for about 5 minutes for a runny yolk. If you want the yolk to be harder, bake for 7-8 minutes.
7
Remove from the oven, transfer to plate and garnish with sliced avocado.
snack prep - 3 days
1. Almond protein balls
135cal, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 2 days
1. Marinaded chicken breast
283cal, 50p, 1c, 8f (per meal)
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Carrot fries
138cal, 2p, 12c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
372cal, 34p, 6c, 23f (per meal)
1/3 lbs (151g)
2/3 dash (1g)
1/3 tsp, ground (0g)
1 tsp (7g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.