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 (1275cal, 110g protein, 51g net carbs, 62g fat, 17g fiber per day) cannot be customized.
Day 1
1275cal, 121g protein, 55g net carbs, 57g fat, 17g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Day 2
1175cal, 84g protein, 55g net carbs, 62g fat, 16g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (160cal, 25p, 0c, 6f)
1 serving(s) (63cal, 1p, 5c, 4f)
1 serving(s) (183cal, 3p, 36c, 0f)
4 oz (233cal, 18p, 0c, 18f)
1/2 cup(s) (82cal, 5p, 2c, 6f)
Day 3
1175cal, 84g protein, 55g net carbs, 62g fat, 16g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (160cal, 25p, 0c, 6f)
1 serving(s) (63cal, 1p, 5c, 4f)
1 serving(s) (183cal, 3p, 36c, 0f)
4 oz (233cal, 18p, 0c, 18f)
1/2 cup(s) (82cal, 5p, 2c, 6f)
Day 4
1325cal, 136g protein, 40g net carbs, 63g fat, 13g fiber
1/4 cup(s) (218cal, 7p, 5c, 18f)
6 oz (332cal, 39p, 3c, 18f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
Day 5
1300cal, 123g protein, 46g net carbs, 64g fat, 16g fiber
3/4 serving(s) (337cal, 39p, 8c, 15f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
8 oz (310cal, 51p, 3c, 10f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 6
1300cal, 125g protein, 45g net carbs, 60g fat, 20g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 sandwich(es) (184cal, 11p, 4c, 12f)
1 carrot(s) (27cal, 1p, 4c, 0f)
8 oz (310cal, 51p, 3c, 10f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 7
1300cal, 98g protein, 62g net carbs, 64g fat, 24g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/2 sandwich(es) (184cal, 11p, 4c, 12f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (375cal, 33p, 22c, 13f)
1/2 zucchini (73cal, 2p, 3c, 5f)
Grocery List (62 items)
Vegetables and Vegetable Products
Tomatoes
24 cherry tomatoes (408g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Onion
5/8 medium (2-1/2" dia) (64g)
Bell pepper
1 3/4 large (287g)
Frozen broccoli
1 lbs (415g)
Fresh cilantro
1/2 tbsp, chopped (2g)
Carrots
2 3/4 medium (168g)
Beets, precooked (canned or refrigerated)
6 oz (170g)
Portabella cap
2 piece whole (282g)
Zucchini
1/2 large (162g)
Fresh ginger
1/4 1 inch cube (1g)
Garlic
1 clove(s) (3g)
Frozen mixed veggies
10 oz (283g)
Serrano pepper
1/4 pepper(s) (2g)
Fruits and Fruit Juices
Frozen strawberries
2 1/2 cup, unthawed (371g)
Green olives
6 large (26g)
Orange
2 orange (308g)
Lime juice
2 1/4 tbsp (34mL)
Banana
1 medium (7" to 7-7/8" long) (118g)
Avocados
2 slices (50g)
Beverages
Almond milk, unsweetened
1 1/2 cup(s) (360mL)
Protein powder, vanilla
1 1/2 scoop (1/3 cup ea) (47g)
Water
1 1/4 cup (307mL)
Protein powder
1 1/2 oz (40g)
Nut and Seed Products
Almond butter
1/4 lbs (95g)
Coconut milk, canned
1/8 can (59mL)
Mixed nuts
1/2 cup (67g)
Almonds
2 oz (23 whole kernels) (60g)
Fats and Oils
Olive oil
1 2/3 oz (53mL)
Oil
2 1/2 oz (72mL)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
4 1/4 g (4g)
Chili powder
1 tsp (3g)
Fresh basil
1/4 oz (6g)
Cajun seasoning
1 tbsp (7g)
Garlic powder
1/2 tbsp (5g)
Onion powder
1 dash (0g)
Curry powder
3 dash (1g)
Ground cumin
2 dash (1g)
Turmeric, ground
2 dash (1g)
Thyme, dried
1/2 g (1g)
Cayenne pepper
1 1/2 dash (0g)
Paprika
3/4 dash (0g)
Crushed red pepper
1 dash (0g)
Ground coriander
1/2 dash (0g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1346g)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (255g)
Tilapia, raw
3/4 lbs (336g)
Salmon
6 oz (170g)
Other
Almond flour
1 1/2 tbsp (11g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Frozen cauliflower
1 cup (113g)
Ice cubes
1 cup (140g)
Mixed greens
4 tbsp (8g)
Dairy and Egg Products
Eggs
3 large (150g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
Apple cider vinegar
3/4 tsp (0mL)
Pork Products
Bacon, raw
1 slice(s) (28g)
Bacon
4 slice(s) (40g)
Boneless pork loin
4 oz (113g)
Snacks
Beef jerky
3 oz (85g)
Legumes and Legume Products
Soy sauce
3/4 tbsp (11mL)
breakfast prep - 3 days
1. Dairy-free strawberry protein smoothie
230 cals, 18p, 7c, 13f (per meal)
1/3 cup, unthawed (49g)
1/2 cup(s) (120mL)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (16g)
1/3 cup(s) (78mL)
1
Put all ingredients into a blender and combine. Add water if needed to make the smoothie less thick.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
6 cherry tomatoes (102g)
1 tsp (5mL)
2 dash (2g)
6 large (26g)
2 dash (0g)
1 tsp (3g)
6 oz (170g)
6 leaves (3g)
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. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Cajun cod
280 cals, 46p, 3c, 9f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
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 a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
snack prep - 3 days
1. Almond protein balls
135 cals, 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
70 cals, 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.
dinner prep - 2 days
1. Buffalo drumsticks
235 cals, 18p, 0c, 18f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. 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. Bacon cauliflower rice
80 cals, 6p, 2c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
lunch prep - 2 days
1. Simple chicken breast
160 cals, 25p, 0c, 6f (per meal)
1/2 lbs (224g)
4 dash (3g)
4 dash, ground (1g)
1/2 tbsp (8mL)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
breakfast prep - 2 days
lunch prep - 1 days
1. Pan fried tilapia
445 cals, 68p, 1c, 19f (per meal)
3/4 lbs (336g)
1 tbsp (15mL)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. 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. Roasted broccoli
50 cals, 4p, 3c, 0f (per meal)
1/2 package (142g)
1 dash (1g)
1 dash, ground (0g)
1 dash (0g)
1 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
dinner prep - 1 days
1. Chicken with lime coconut sauce
330 cals, 39p, 3c, 18f (per meal)
6 oz (168g)
1/8 small (9g)
3 dash (1g)
3/8 tsp (2mL)
2 dash (1g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 tbsp, chopped (2g)
1/8 can (56mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a walled skillet over medium heat.
2
Add chicken breasts and onions and cook until mostly done, about 10-15 minutes, flipping and stirring occasionally.
3
When chicken is nearly done, add in the remaining ingredients and mix.
4
Heat until coconut milk is bubbling and formed a sauce and chicken is done (internal temperature 165 F (75C).
5
Serve.
2. Cooked peppers
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
snack prep - 2 days
lunch prep - 2 days
1. Chicken beet & carrot salad bowl
335 cals, 40p, 8c, 15f (per meal)
3/4 lbs (336g)
3/4 tsp (0mL)
3 dash, leaves (0g)
1 1/2 tbsp (23mL)
3/4 medium (46g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
dinner prep - 2 days
1. Spicy garlic lime chicken breast
310 cals, 51p, 3c, 10f (per meal)
2 tsp (10mL)
1/2 tbsp (4g)
2 tbsp (30mL)
4 dash (3g)
1 1/3 dash, ground (0g)
1 1/3 dash (0g)
2/3 dash (0g)
1 1/3 dash, ground (0g)
1 lbs (448g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (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. Portabella breakfast sandwich
185 cals, 11p, 5c, 12f (per meal)
1 piece whole (141g)
2 slice(s) (20g)
1 slices (25g)
2 tbsp (4g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Remove grease from pan, and put mushroom caps, flat-side down, into pan and cook for a couple minutes.
3
Remove caps from pan and build the sandwich, using the caps as buns, and layering the avocado, greens, and bacon inside.
4
Serve.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Spicy Thai pork stir fry
375 cals, 33p, 22c, 13f (per meal)
1 dash (0g)
1/2 dash (0g)
2 tbsp leaves, whole (3g)
1/4 1 inch cube (1g)
1 clove(s) (3g)
1 1/2 tbsp (23mL)
3/4 tbsp (11mL)
3/4 package (10 oz ea) (216g)
1/2 tsp (3mL)
1/4 pepper(s) (2g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add pork strips and cook for 7-10 minutes until fully cooked. Remove from skillet and set aside.
2
Add garlic, ginger, serrano pepper, and coriander to the skillet and cook for about 1 minute until fragrant. Add water and frozen vegetables, cover with a lid, and cook for about 6-8 minutes until the vegetables are heated through.
3
Add soy sauce, basil, crushed red pepper, and pork to the skillet and stir until heated through. Serve.
2. Basic Zoodles
75 cals, 2p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
lunch prep - 1 days
1. Pan-fried salmon
410 cals, 35p, 0c, 30f (per meal)
Recipe has been scaled from original by 0.25x. 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. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1/2 cup (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.