1300 calorie paleo meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Mixed nuts, clementine Pick days Swap	Pan-fried salmon, simple mixed greens salad, green beans Pick days Swap	Simple chicken breast, simple mixed greens and tomato salad, garlic collard greens Pick days Swap	Pistachios Pick days Swap
Tue
Wed	Rosemary chicken, broccoli Pick days Swap
Thu	Rotisserie chicken, simple sauteed spinach, spinach cauliflower mince Pick days Swap
Fri	Skillet cauliflower tots, clementine Pick days Swap	Plantain chips Pick days Swap
Sat	Paleo chicken club lettuce wrap, roasted almonds Pick days Swap	Pan fried tilapia, olive oil drizzled broccoli Pick days Swap

breakfast prep - 4 days

1. Mixed nuts

145 cals, 5p, 3c, 12f (per meal)

Scale to: , 1/6 cup(s)

Mixed nuts

2 2/3 tbsp (22g)

2. Clementine

80 cals, 1p, 15c, 0f (per meal)

Scale to: , 2 clementine(s)

Clementines

2 fruit (148g)

lunch prep - 3 days

1. Pan-fried salmon

275 cals, 23p, 0c, 20f (per meal)

Scale to: , 12 oz

Oil

1 tbsp (15mL)

Salmon

12 oz (340g)

Salt

4 dash (3g)

Black pepper

4 dash, ground (1g)

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

Bring the salmon to room temperature 10 minutes before cooking.

Warm a large nonstick skillet with oil over medium-low heat.

Season the fish with salt and pepper.

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. Simple mixed greens salad

70 cals, 1p, 4c, 5f (per meal)

Scale to:

Mixed greens

4 1/2 cup (135g)

Salad dressing

1/4 cup (68mL)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Mix greens and dressing in a small bowl. Serve.

3. Green beans

125 cals, 6p, 16c, 1f (per meal)

Scale to:

Frozen green beans

8 cup (968g)

Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

dinner prep - 2 days

1. Simple chicken breast

320 cals, 51p, 1c, 13f (per meal)

Scale to: , 16 oz

Boneless skinless chicken breast, raw

1 lb (448g)

Salt

1 tsp (6g)

Black pepper

1 tsp, ground (2g)

Olive oil

1 tbsp (15mL)

Garlic powder

2 dash (1g)

First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

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 (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.

2. Simple mixed greens and tomato salad

75 cals, 2p, 5c, 5f (per meal)

Scale to:

Salad dressing

3 tbsp (45mL)

Mixed greens

3 cup (90g)

Tomatoes

1/2 cup cherry tomatoes (75g)

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

Mix greens, tomatoes, and dressing in a small bowl. Serve.

3. Garlic collard greens

80 cals, 4p, 2c, 4f (per meal)

Scale to:

Collard greens

1/2 lb (227g)

Oil

1/2 tbsp (8mL)

Garlic, minced

1 1/2 clove(s) (5g)

Salt

1 dash (1g)

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

Rinse the collards, pat them dry, remove their stems, and chop up the leaves.

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.

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).

Season with salt and serve.

snack prep - 4 days

1. Pistachios

190 cals, 7p, 6c, 14f (per meal)

Scale to:

Pistachios, dry roasted, without shells or salt added

1 cup (123g)

dinner prep - 3 days

1. Rosemary chicken

395 cals, 58p, 2c, 17f (per meal)

Scale to: , 27 oz

Boneless skinless chicken breast, raw

27 oz (765g)

Garlic, minced

2 1/4 clove(s) (7g)

Salt

1/3 tsp (2g)

Lemon juice

2 1/4 tbsp (34mL)

Olive oil

2 1/4 tbsp (34mL)

Rosemary

1 tbsp (4g)

Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.

In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.

Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.

Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.

2. Broccoli

30 cals, 3p, 2c, 0f (per meal)

Scale to: , 3 cup(s)

Frozen broccoli

3 cup (273g)

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

Prepare according to instructions on package.

lunch prep - 2 days

1. Rotisserie chicken

355 cals, 38p, 0c, 23f (per meal)

Scale to: , 6 oz

Rotisserie chicken, cooked

6 oz (170g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

Pull chicken off of bones.

Serve.

2. Simple sauteed spinach

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

Scale to:

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.

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.

3. Spinach cauliflower mince

45 cals, 5p, 1c, 0f (per meal)

Scale to: , 4 cup(s)

Garlic, diced

1 1/3 clove (4g)

Fresh spinach, chopped

1 1/3 cup(s) (40g)

Frozen riced cauliflower

13 1/3 oz (378g)

Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.

Cook riced cauliflower according to package.

Meanwhile finely chop the spinach and garlic.

When cauliflower is done and still hot, add in the spinach and garlic and mix well.

Serve.

snack prep - 2 days

1. Plantain chips

150 cals, 1p, 17c, 8f (per meal)

Scale to:

Plantain chips

2 oz (57g)

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

Approximately 3/4 cup = 1 oz

breakfast prep - 2 days

1. Skillet cauliflower tots

215 cals, 10p, 7c, 15f (per meal)

Scale to:

Cauliflower

2 cup(s), riced (256g)

Eggs

2 extra large (112g)

Garlic, diced

2 tsp (6g)

Oil

4 tsp (20mL)

Hot sauce

1 tbsp (15mL)

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

In a skillet, heat some of the oil and cook the garlic until soft and fragrant.

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.

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.

Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.

Serve with some hot sauce.

To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.

2. Clementine

40 cals, 1p, 8c, 0f (per meal)

Scale to: , 1 clementine(s)

Clementines

1 fruit (74g)

lunch prep - 1 days

1. Paleo chicken club lettuce wrap

215 cals, 32p, 11c, 4f (per meal)

For 1 Meal

Romaine lettuce

1 1/2 leaf outer (42g)

Onion

6 slices, thin (54g)

Dijon mustard

3/4 tbsp (11g)

Tomatoes

3 slice(s), thin/small (45g)

Chicken cold cuts

6 oz (170g)

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

Spread the mustard on the lettuce leaf.

Place the chicken, onion, and tomato on the mustard.

Wrap the leaf up. Serve.

2. Roasted almonds

165 cals, 6p, 2c, 13f (per meal)

For 1 Meal

Almonds

3 tbsp, whole (27g)

dinner prep - 1 days

1. Pan fried tilapia

335 cals, 51p, 1c, 14f (per meal)

For 1 Meal

Tilapia, raw

1/2 lb (252g)

Olive oil

3/4 tbsp (11mL)

Black pepper

3 dash, ground (1g)

Salt

3 dash (2g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

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 broccoli

175 cals, 7p, 5c, 11f (per meal)

For 1 Meal

Black pepper

1 1/4 dash (0g)

Salt

1 1/4 dash (1g)

Frozen broccoli

2 1/2 cup (228g)

Olive oil

2 1/2 tsp (13mL)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

Prepare broccoli according to instructions on package.

Drizzle with olive oil and season with salt and pepper to taste.

1300 calorie paleo meal plan

Option 1: Generate your own plan

Option 2: Sample plan