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

Generate 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 (1300cal, 107g protein, 45g net carbs, 70g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Mixed nuts, clementine
Pan-fried salmon, simple mixed greens salad, green beans
Simple chicken breast, simple mixed greens and tomato salad, garlic collard greens
Pistachios
Tue
Wed
Rosemary chicken, broccoli
Thu
Rotisserie chicken, simple sauteed spinach, spinach cauliflower mince
Fri
Skillet cauliflower tots, clementine
Plantain chips
Sat
Paleo chicken club lettuce wrap, roasted almonds
Pan fried tilapia, olive oil drizzled broccoli
Fruits and Fruit Juices
Clementines
10 fruit (740g)
Lemon juice
2 1/4 tbsp (34mL)
Nut and Seed Products
Mixed nuts
2/3 cup (89g)
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Almonds
3 tbsp, whole (27g)
Fats and Oils
Oil
1 1/2 oz (42mL)
Salad dressing
1/2 cup (113mL)
Olive oil
2 1/2 oz (80mL)
Finfish and Shellfish Products
Salmon
12 oz (340g)
Tilapia, raw
1/2 lb (252g)
Spices and Herbs
Salt
1/2 oz (15g)
Black pepper
1/6 oz (5g)
Garlic powder
2 dash (1g)
Rosemary
1 tbsp (4g)
Dijon mustard
3/4 tbsp (11g)
Vegetables and Vegetable Products
Frozen green beans
8 cup (968g)
Collard greens
1/2 lb (227g)
Garlic
7 1/2 clove(s) (22g)
Tomatoes
1 medium whole (2-3/5" dia) (120g)
Frozen broccoli
5 1/2 cup (501g)
Fresh spinach
5 1/3 cup(s) (160g)
Cauliflower
2 cup(s), riced (256g)
Romaine lettuce
1 1/2 leaf outer (42g)
Onion
6 slices, thin (54g)
Other
Mixed greens
7 1/2 cup (225g)
Frozen riced cauliflower
13 1/3 oz (378g)
Rotisserie chicken, cooked
12 oz (340g)
Poultry Products
Boneless skinless chicken breast, raw
2 2/3 lb (1213g)
Snacks
Plantain chips
2 oz (57g)
Dairy and Egg Products
Eggs
2 extra large (112g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Sausages and Luncheon Meats
Chicken cold cuts
6 oz (170g)
breakfast prep - 4 days
1. Mixed nuts
145 cals, 5p, 3c, 12f (per meal)
  • ,
  • Mixed nuts
    2 2/3 tbsp (22g)
  • 2. Clementine
    80 cals, 1p, 15c, 0f (per meal)
  • ,
  • Clementines
    2 fruit (148g)
  • lunch prep - 3 days
    1. Pan-fried salmon
    275 cals, 23p, 0c, 20f (per meal)
  • ,
  • 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.
    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. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • 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.
    1
    Mix greens and dressing in a small bowl. Serve.
    3. Green beans
    125 cals, 6p, 16c, 1f (per meal)
  • Frozen green beans
    8 cup (968g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 2 days
    1. Simple chicken breast
    320 cals, 51p, 1c, 13f (per meal)
  • ,
  • 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)
  • 1
    First, rub the chicken with olive oil and seasonings. 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.
    13
    ALL
    14
    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)
  • 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.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    3. Garlic collard greens
    80 cals, 4p, 2c, 4f (per meal)
  • 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.
    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.
    snack prep - 4 days
    1. Pistachios
    190 cals, 7p, 6c, 14f (per meal)
  • 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)
  • ,
  • 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.
    1
    In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
    2
    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.
    3
    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)
  • ,
  • Frozen broccoli
    3 cup (273g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 2 days
    1. Rotisserie chicken
    355 cals, 38p, 0c, 23f (per meal)
  • ,
  • Rotisserie chicken, cooked
    6 oz (170g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Simple sauteed spinach
    50 cals, 2p, 1c, 4f (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.
    3. Spinach cauliflower mince
    45 cals, 5p, 1c, 0f (per meal)
  • ,
  • 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.
    1
    Cook riced cauliflower according to package.
    2
    Meanwhile finely chop the spinach and garlic.
    3
    When cauliflower is done and still hot, add in the spinach and garlic and mix well.
    4
    Serve.
    snack prep - 2 days
    1. Plantain chips
    150 cals, 1p, 17c, 8f (per meal)
  • Plantain chips
    2 oz (57g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Approximately 3/4 cup = 1 oz
    breakfast prep - 2 days
    1. Skillet cauliflower tots
    215 cals, 10p, 7c, 15f (per meal)
  • 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.
    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.
    2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • lunch prep - 1 days
    1. Paleo chicken club lettuce wrap
    215 cals, 32p, 11c, 4f (per 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.
    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. Roasted almonds
    165 cals, 6p, 2c, 13f (per meal)
  • Almonds
    3 tbsp, whole (27g)
  • dinner prep - 1 days
    1. Pan fried tilapia
    335 cals, 51p, 1c, 14f (per 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.
    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 broccoli
    175 cals, 7p, 5c, 11f (per 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.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
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