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 (1300cal, 108g protein, 47g net carbs, 66g fat, 21g fiber per day) cannot be customized.
Day 1
1300cal, 103g protein, 39g net carbs, 75g fat, 16g fiber
3 serving(s) (182cal, 20p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
3/4 serving(s) (228cal, 30p, 3c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 2
1275cal, 90g protein, 46g net carbs, 72g fat, 19g fiber
3 serving(s) (182cal, 20p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
3 oz (232cal, 18p, 8c, 13f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 3
1300cal, 123g protein, 22g net carbs, 74g fat, 15g fiber
3 serving(s) (182cal, 20p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
6 oz (255cal, 32p, 0c, 14f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 4
1300cal, 110g protein, 57g net carbs, 61g fat, 20g fiber
6 oz (255cal, 32p, 0c, 14f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 5
1300cal, 115g protein, 54g net carbs, 58g fat, 23g fiber
8 oz (296cal, 51p, 1c, 9f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/2 carrot(s) (14cal, 0p, 2c, 0f)
Day 6
1325cal, 107g protein, 55g net carbs, 63g fat, 26g fiber
1 serving(s) (500cal, 43p, 8c, 28f)
6 pickle boat(s) (103cal, 16p, 1c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (375cal, 33p, 22c, 13f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
Day 7
1325cal, 107g protein, 55g net carbs, 63g fat, 26g fiber
1 serving(s) (500cal, 43p, 8c, 28f)
6 pickle boat(s) (103cal, 16p, 1c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (375cal, 33p, 22c, 13f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
Grocery List (41 items)
Fats and Oils
Oil
1/4 lbs (113mL)
Olive oil
2 oz (66mL)
Salad dressing
1 tbsp (17mL)
Dairy and Egg Products
Egg whites
2 1/4 cup (547g)
Eggs
8 1/2 medium (376g)
Vegetables and Vegetable Products
Garlic
3 1/2 clove(s) (11g)
Fresh spinach
13 1/2 cup(s) (405g)
Beets, precooked (canned or refrigerated)
10 beets (2" dia, sphere) (500g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (555g)
Frozen broccoli
7 1/2 cup (683g)
Carrots
5 1/4 medium (319g)
Onion
1/3 medium (2-1/2" dia) (38g)
Brussels sprouts
10 sprouts (190g)
Fresh ginger
1/2 inch (2.5cm) cube (3g)
Frozen mixed veggies
1 1/2 package (10 oz ea) (432g)
Serrano pepper
1/2 pepper(s) (3g)
Pickles
6 medium (3" long) (168g)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
5 g (5g)
Rosemary, dried
2 dash (0g)
Lemon pepper
1/2 tbsp (3g)
Crushed red pepper
2 dash (0g)
Ground coriander
1 dash (0g)
Fresh basil
4 tbsp leaves, whole (6g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1140g)
Boneless skinless chicken thighs
3/4 lbs (340g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Sausages and Luncheon Meats
Chicken sausage, cooked
4 link (336g)
Finfish and Shellfish Products
Salmon
1/2 fillet/s (6 oz each) (85g)
Canned tuna
2 can (320g)
Fruits and Fruit Juices
Orange
4 1/2 orange (693g)
Lemon juice
1/4 tbsp (4mL)
Nectarine
4 medium (2-1/2" dia) (568g)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
5 tsp (25mL)
Other
Mixed greens
1 cup (30g)
Frozen cauliflower
3 cup (340g)
Beverages
Water
3 tbsp (45mL)
Legumes and Legume Products
Soy sauce
1 1/2 tbsp (23mL)
Pork Products
Boneless pork loin
1/2 lbs (227g)
breakfast prep - 3 days
1. Scrambled egg whites
180 cals, 20p, 1c, 11f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 1 days
1. Basic chicken & spinach salad
230 cals, 30p, 3c, 10f (per meal)
1 tbsp (17mL)
1/4 tbsp (4mL)
1/4 lbs (128g)
1 1/2 cup(s) (45g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 2 days
1. Chicken sausage
255 cals, 28p, 4c, 14f (per meal)
4 link (336g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Beets
120 cals, 4p, 20c, 1f (per meal)
10 beets (2" dia, sphere) (500g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
snack prep - 3 days
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. Orange & rosemary salmon
230 cals, 18p, 8c, 13f (per meal)
1/2 fillet/s (6 oz each) (85g)
2 dash (0g)
1/2 orange (77g)
1/4 tbsp (4mL)
3/8 tsp (2mL)
1 dash (1g)
Recipe has been scaled from original by 0.25x. 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. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
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.
dinner prep - 2 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of 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.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: 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.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 2 days
1. Basic chicken thighs
255 cals, 32p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. 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. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
snack prep - 2 days
1. Nectarine
140 cals, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
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 lemon pepper. 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.
2. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (172g)
4 tbsp, chopped (45g)
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Carrot sticks
15 cals, 0p, 2c, 0f (per meal)
1/2 medium (31g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
4 tsp (20mL)
4 tsp (20mL)
2 tbsp chopped (20g)
1 avocado(s) (201g)
3/4 lbs (340g)
10 sprouts (190g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
dinner prep - 2 days
1. Spicy Thai pork stir fry
375 cals, 33p, 22c, 13f (per meal)
2 dash (0g)
1 dash (0g)
4 tbsp leaves, whole (6g)
1/2 inch (2.5cm) cube (3g)
2 clove(s) (6g)
3 tbsp (45mL)
1 1/2 tbsp (23mL)
1 1/2 package (10 oz ea) (432g)
1 tsp (5mL)
1/2 pepper(s) (3g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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. Cauliflower rice
90 cals, 2p, 5c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
snack prep - 2 days
1. Tuna pickle boats
105 cals, 16p, 1c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
2
Liberally pack the tuna into the center.
3
Season with salt/pepper to taste.
4
Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.