1400 calorie intermittent fasting paleo meal plan

	Lunch	Dinner
Mon	Balsamic pot roast, simple sauteed spinach, spinach cauliflower mince Pick days Swap	Baked chicken with tomatoes & olives, garlic zucchini noodles Pick days Swap
Tue
Wed	Ginger shrimp and grapefruit salad, roasted cashews Pick days Swap
Thu	Paleo chicken club lettuce wrap, sunflower seeds Pick days Swap
Fri
Sat	Broiled tilapia, simple sauteed spinach Pick days Swap	Ham club lettuce wrap, roasted almonds Pick days Swap

dinner prep - 2 days

1. Baked chicken with tomatoes & olives

450 cals, 60p, 6c, 19f (per meal)

Scale to: , 18 oz

Tomatoes

18 cherry tomatoes (306g)

Olive oil

1 tbsp (15mL)

Salt

1/4 tbsp (5g)

Green olives

18 large (79g)

Black pepper

1/4 tbsp (1g)

Chili powder

1 tbsp (8g)

Boneless skinless chicken breast, raw

1 lbs (510g)

Fresh basil, shredded

18 leaves (9g)

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

Heat the oven to 425 F (220 C)

Put chicken breast in a small baking dish.

Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.

On top of the chicken put the tomato, basil, and olives.

Put the baking dish in the oven and cook for about 25 minutes.

Check the chicken is cooked through. If not then add a few minutes of cook time.

2. Garlic zucchini noodles

285 cals, 4p, 8c, 25f (per meal)

Scale to:

Olive oil

1/4 cup (53mL)

Zucchini

3 1/2 medium (686g)

Garlic, minced

1 3/4 clove (5g)

Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.

Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.

Remove from heat and serve.

lunch prep - 3 days

1. Balsamic pot roast

500 cals, 44p, 6c, 33f (per meal)

Scale to:

Chuck roast, boneless, beef, raw

1 1/2 lbs (680g)

Butter, divided

3/4 tbsp (11g)

Water

1 1/2 cup(s) (356mL)

Balsamic vinegar

3 tbsp (45mL)

Onion, sliced

3/4 large (113g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Note: Time estimates may vary depending on the size of your roast. Monitor accordingly.

Season chuck roast with salt/pepper to taste.

Heat a skillet over high heat and add half of the butter.

Once butter has melted, add the chuck roast and cook for about 4 minutes on each side until nicely browned, adding the remaining butter to the pan while flipping.

Lower the heat and deglaze the pan with the balsamic vinegar for about a minute.

Optional: If using a slow cooker or instant pot, transfer the meat and vinegar over.

Add in the water and onion; mix.

Cover and cook for the appropriate time or until roast is done. SKILLET (low heat): 2-3 hrs; SLOW COOKER (low): 7-9 hrs; SLOW COOKER (high): 4-5 hours; INSTANT POT: 35 min.

If using skillet or instant pot, remove meat, increase temperature and cook onions uncovered for about 10 minutes to thicken.

Serve meat with onion sauce.

2. Simple sauteed spinach

100 cals, 4p, 2c, 7f (per meal)

Scale to:

Garlic, diced

1 1/2 clove (5g)

Black pepper

3 dash, ground (1g)

Salt

3 dash (2g)

Olive oil

1 1/2 tbsp (23mL)

Fresh spinach

12 cup(s) (360g)

Recipe has been scaled from original by 1.5x. 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

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

Scale to: , 9 cup(s)

Garlic, diced

3 clove (9g)

Fresh spinach, chopped

3 cup(s) (90g)

Frozen riced cauliflower

2 lbs (851g)

Recipe has been scaled from original by 3x. 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.

dinner prep - 3 days

1. Ginger shrimp and grapefruit salad

460 cals, 38p, 21c, 23f (per meal)

Scale to:

Balsamic vinegar

1 tbsp (17mL)

Oil, divided

1/4 cup (68mL)

Garlic

2 1/4 clove (7g)

Grapefruit, pink/red

2 1/4 grapefruit (3-3/4" dia) (554g)

Fresh spinach

6 3/4 cup(s) (203g)

Turmeric, ground

3/4 tbsp (7g)

Ground ginger

3/4 tbsp (4g)

Shrimp, raw, peeled and deveined

1 lbs (510g)

Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.

Season the shrimp with the ginger and turmeric.

Heat half of the oil in a skillet over medium high heat.

Add the shrimp and cook until fully opaque and pink, about 2-3 minutes on each side. Set aside.

Supreme a grapefruit by cutting off the skin and slicing down both sides of every membrane to segment and remove the fruit.

Once fruit has been removed, squeeze some juice from the membrane into a small bowl and discard the membrane.

Add the remaining oil, balsamic vinegar, garlic, and salt/pepper to taste to the grapefruit juice. Mix and set aside.

Compile the salad by placing the grapefruit segments and shrimp over a bed of fresh spinach and dressing with the grapefruit juice mixture.

Serve.

2. Roasted cashews

280 cals, 7p, 14c, 21f (per meal)

Scale to: , 1/3 cup(s)

Roasted cashews

1/3 cup, halves and whole (46g)

lunch prep - 2 days

1. Paleo chicken club lettuce wrap

575 cals, 84p, 29c, 10f (per meal)

Scale to: , 4 wrap(s)

Romaine lettuce

4 leaf outer (112g)

Onion

16 slices, thin (144g)

Dijon mustard

2 tbsp (30g)

Tomatoes

8 slice(s), thin/small (120g)

Chicken cold cuts

1 lbs (454g)

Recipe has been scaled from original by 4x. 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. Sunflower seeds

135 cals, 6p, 2c, 11f (per meal)

Scale to:

Sunflower kernels

1 1/2 oz (43g)

dinner prep - 1 days

1. Ham club lettuce wrap

350 cals, 32p, 8c, 18f (per meal)

For 1 Meal

Dijon mustard

3/4 tbsp (11g)

Romaine lettuce

1 1/2 leaf outer (42g)

Ham cold cuts

6 oz (170g)

Onion

6 slices, thin (54g)

Avocados, sliced

3/8 avocado(s) (75g)

Tomatoes

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

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

Spread the dijon on the inside of the lettuce leaf.

Place the ham, tomato, onion, and avocado on the mustard.

Wrap up the leaf. Serve.

2. Roasted almonds

370 cals, 13p, 5c, 30f (per meal)

For 1 Meal

Almonds

6 2/3 tbsp, whole (60g)

lunch prep - 1 days

1. Broiled tilapia

455 cals, 60p, 1c, 23f (per meal)

For 1 Meal

Lemon juice

2 tsp (10mL)

Tilapia, raw

2/3 lbs (299g)

Olive oil

4 tsp (20mL)

Black pepper

1/3 tsp, ground (1g)

Salt

1/3 tsp (2g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Preheat oven broiler. Grease broiling pan or line with aluminum foil.

Coat tilapia with olive oil and season with sprinkle with lemon juice.

Season with salt and pepper.

Arrange fillets in a single layer on prepared pan.

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. Simple sauteed spinach

250 cals, 9p, 6c, 18f (per meal)

For 1 Meal

Garlic, diced

1 1/4 clove (4g)

Black pepper

1/3 tsp, ground (1g)

Salt

1/3 tsp (2g)

Olive oil

1 1/4 tbsp (19mL)

Fresh spinach

10 cup(s) (300g)

Recipe has been scaled from original by 1.25x. 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.

1400 calorie intermittent fasting paleo meal plan

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