1400 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 1400 calorie intermittent fasting 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 (1375cal, 113g protein, 64g net carbs, 66g fat, 21g fiber per day) cannot be customized.
Day 1
1375cal, 97g protein, 70g net carbs, 72g fat, 18g fiber
6 oz (402cal, 35p, 9c, 24f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 2
1450cal, 113g protein, 38g net carbs, 79g fat, 31g fiber
3 wrap(s) (702cal, 65p, 17c, 35f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (401cal, 43p, 7c, 21f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
Day 3
1375cal, 151g protein, 56g net carbs, 54g fat, 17g fiber
12 oz (480cal, 76p, 1c, 19f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 1/2 serving(s) (343cal, 59p, 8c, 7f)
2 serving(s) (375cal, 13p, 11c, 28f)
Day 4
1375cal, 106g protein, 27g net carbs, 85g fat, 19g fiber
1 serving(s) (333cal, 19p, 4c, 25f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
1 1/2 serving(s) (343cal, 59p, 8c, 7f)
2 serving(s) (375cal, 13p, 11c, 28f)
Day 5
1425cal, 114g protein, 58g net carbs, 73g fat, 18g fiber
1 serving(s) (333cal, 19p, 4c, 25f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
12 oz (424cal, 76p, 2c, 13f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 6
1350cal, 106g protein, 100g net carbs, 49g fat, 22g fiber
8 oz (340cal, 45p, 1c, 17f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
1 serving(s) (554cal, 55p, 32c, 20f)
2 serving(s) (116cal, 1p, 18c, 1f)
Day 7
1350cal, 106g protein, 100g net carbs, 49g fat, 22g fiber
8 oz (340cal, 45p, 1c, 17f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
1 serving(s) (554cal, 55p, 32c, 20f)
2 serving(s) (116cal, 1p, 18c, 1f)
Grocery List (37 items)
Vegetables and Vegetable Products
Sweet potatoes
6 1/2 sweetpotato, 5" long (1365g)
Garlic
1 clove (3g)
Frozen broccoli
3 cup (273g)
Onion
1 1/3 medium (2-1/2" dia) (144g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (461g)
Fresh green beans
3/4 cup 1/2" pieces (75g)
Fresh ginger
1/2 1 inch cube (3g)
Serrano pepper
1/2 pepper(s) (3g)
Romaine lettuce
3 leaf outer (84g)
Finfish and Shellfish Products
Salmon
1 fillet/s (6 oz each) (170g)
Tilapia, raw
1 lbs (448g)
Spices and Herbs
Dijon mustard
1/4 lbs (102g)
Salt
1 1/4 tbsp (22g)
Black pepper
1 tbsp, ground (6g)
Garlic powder
1 tsp (4g)
Ground coriander
1 dash (0g)
Sweets
Honey
2 3/4 oz (78g)
Fats and Oils
Olive oil
1 1/2 oz (51mL)
Oil
2 oz (64mL)
Marinade sauce
6 tbsp (91mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 3/4 tbsp (26mL)
Other
Chicken, drumsticks, with skin
2/3 lbs (302g)
Sugar-free barbecue sauce
6 tbsp (90g)
Coleslaw mix
3 cup (270g)
Mixed greens
5 1/3 cup (160g)
Fruits and Fruit Juices
Lime juice
1 3/4 tbsp (26mL)
Avocados
2 1/2 avocado(s) (511g)
Lemon juice
1 fl oz (30mL)
Grapes
4 cup (368g)
Poultry Products
Ground chicken, raw
1/2 lbs (227g)
Boneless skinless chicken breast, raw
3 2/3 lbs (1636g)
Legumes and Legume Products
Soy sauce
1 tbsp (15mL)
Sausages and Luncheon Meats
Ham cold cuts
3/4 lbs (340g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Sunflower kernels
1/4 lbs (99g)
Dairy and Egg Products
Eggs
4 large (200g)
Pork Products
Bacon
2 2/3 slice(s) (27g)
dinner prep - 1 days
1. Honey dijon salmon
400 cals, 35p, 9c, 24f (per meal)
1 fillet/s (6 oz each) (170g)
1 tbsp (15g)
1/2 tbsp (11g)
1/2 clove (2g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.33x. 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. Broccoli
85 cals, 8p, 6c, 0f (per meal)
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.
dinner prep - 1 days
1. Thai chicken larb
400 cals, 43p, 7c, 21f (per meal)
3/4 cup 1/2" pieces (75g)
1/2 lbs (227g)
1/2 tsp (3mL)
1/4 small (18g)
1/2 clove (2g)
1/2 1 inch cube (3g)
1/2 pepper(s) (3g)
1/2 tbsp (8mL)
1 tbsp (15mL)
1 dash (0g)
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 garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.
2
Mix in ground chicken and a pinch of salt. Cook until chicken is browned and almost fully cooked.
3
Add in green beans and stir. Cook for about 5 more minutes until green beans have softened a little.
4
Add in soy sauce and lime juice and stir. Serve.
2. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Ham club lettuce wrap
700 cals, 65p, 17c, 35f (per meal)
1 1/2 tbsp (23g)
3 leaf outer (84g)
3/4 lbs (340g)
12 slices, thin (108g)
3/4 avocado(s) (151g)
6 slice(s), thin/small (90g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Spread the dijon on the inside of the lettuce leaf.
2
Place the ham, tomato, onion, and avocado on the mustard.
3
Wrap up the leaf. Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 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.
dinner prep - 2 days
1. Bbq pulled chicken & slaw bowl
345 cals, 59p, 8c, 7f (per meal)
1 tbsp (15mL)
1 tbsp (15g)
6 tbsp (90g)
3 cup (270g)
1 lbs (510g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put chicken in a small saucepan and cover with water. Bring to a boil and cook for about 10-15 minutes until chicken is no longer pink inside. Remove chicken from pot and set aside to lightly cool.
2
In a small bowl, mix together the mustard and lemon juice until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
3
Use two forks to shred the chicken. Add shredded chicken to a small bowl and coat with barbecue sauce.
4
Add coleslaw to the bbq chicken bowl and serve.
2. Pistachios
375 cals, 13p, 11c, 28f (per meal)
lunch prep - 1 days
1. Simple chicken breast
480 cals, 76p, 1c, 19f (per meal)
3/4 lbs (336g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. 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)
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.
lunch prep - 2 days
1. Avocado and bacon egg salad
335 cals, 19p, 4c, 25f (per meal)
2/3 avocado(s) (134g)
4 large (200g)
2 2/3 slice(s) (27g)
1/4 tbsp (2g)
1 1/3 cup (40g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 1 days
1. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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. Honey mustard chicken salad
555 cals, 55p, 32c, 20f (per meal)
1/2 avocado(s) (101g)
1/2 cup, sliced (90g)
4 cup (120g)
1 lbs (454g)
2 1/2 tsp (12mL)
3 tbsp (68g)
3 tbsp (50g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
lunch prep - 2 days
1. Broiled tilapia
340 cals, 45p, 1c, 17f (per meal)
1 tbsp (15mL)
1 lbs (448g)
2 tbsp (30mL)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/2 tbsp (8g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.67x. 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.