1400 calorie intermittent fasting paleo meal plan
Table of Contents
Overview
This 1400-calorie paleo intermittent fasting meal plan gives you a simple, practical approach to lower-calorie, whole-food eating designed to pair with an intermittent fasting routine. You can use the plan two ways: Option 1 — generate your own customizable diet plan using the meal generator to pick, swap, and randomize recipes to match your tastes; or Option 2 — download the pre-made PDF that includes a ready-to-follow weekly plan, a full grocery list, and step-by-step recipes. Either approach turns confusing meal prep into an easy weekly plan or nutrition plan you can actually follow.
The pre-made nutrition plan targets roughly 1400 calories per day (PDF stats: about 1400 kcal, 122g protein, 55g net carbs, 68g fat and ~20g fiber per day) and focuses on paleo-style meals — lean poultry, grass-fed beef, vegetables, sweet potatoes, nuts, avocado, and canned tuna. Sample meals across the weekly plan include balsamic chicken, lemon-pepper chicken, avocado tuna-stuffed peppers, turkey-broccoli-sweet potato bowls, sweet potato wedges, and roasted almonds. This meal plan and weekly plan format makes it easy to see macros, prepare dinners and lunches ahead of time, and follow a consistent diet plan that supports your fasting window.
Following this 1400-calorie paleo meal plan can support gradual weight loss and improved body composition, since higher protein and whole-food choices help preserve lean muscle while reducing body fat. The paleo emphasis on unprocessed foods may reduce bloating and inflammation for many people, and pairing the meals with intermittent fasting can help stabilize blood sugar and energy throughout the day. Whether you customize your own weekly plan for personal preferences or stick to the downloadable PDF for convenience, you can expect easier grocery shopping, simpler meal prep, greater satiety, and steady progress toward weight and body-composition goals when the plan is followed consistently.
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 (1400cals, 122g protein, 55g net carbs, 68g fat 20g fiber per day) cannot be customized.
Day 1
1425cals, 126g protein, 35g net carbs, 80g fat 15g fiber per day
2 serving(s) (617cal, 41p, 6c, 46f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
12 oz (473cal, 77p, 1c, 18f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
Day 2
1425cals, 150g protein, 35g net carbs, 69g fat 16g fiber per day
2 serving(s) (617cal, 41p, 6c, 46f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
16 oz (592cal, 102p, 3c, 19f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 3
1350cals, 146g protein, 35g net carbs, 59g fat 21g fiber per day
1 serving(s) (294cal, 26p, 20c, 10f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
16 oz (592cal, 102p, 3c, 19f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 4
1350cals, 91g protein, 34g net carbs, 89g fat 15g fiber per day
1 serving(s) (294cal, 26p, 20c, 10f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
8 oz (572cal, 51p, 4c, 39f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 5
1375cals, 106g protein, 123g net carbs, 41g fat 22g fiber per day
6 2/3 oz (313cal, 37p, 0c, 18f)
2 serving(s) (366cal, 7p, 72c, 0f)
9 oz (349cal, 57p, 3c, 12f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 6
1425cals, 106g protein, 89g net carbs, 60g fat 28g fiber per day
6 2/3 oz (313cal, 37p, 0c, 18f)
2 serving(s) (366cal, 7p, 72c, 0f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 7
1425cals, 132g protein, 32g net carbs, 75g fat 22g fiber per day
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (35 items)
Fats and Oils
Olive oil
1 1/2 oz (47mL)
Oil
2 oz (65mL)
Balsamic vinaigrette
3 tbsp (46mL)
Salad dressing
3 tbsp (45mL)
Vegetables and Vegetable Products
Frozen sugar snap peas
4 1/3 cup (624g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Sweet potatoes
7 1/3 sweetpotato, 5" long (1540g)
Frozen broccoli
1/2 package (142g)
Tomatoes
1/2 pint, cherry tomatoes (149g)
Garlic
1/2 clove(s) (2g)
Onion
3/4 small (53g)
Bell pepper
3 large (492g)
Carrots
5/8 medium (38g)
Beets, precooked (canned or refrigerated)
5 oz (142g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
3 g (3g)
Yellow mustard
1/2 tbsp (8g)
Lemon pepper
2 tbsp (14g)
Paprika
5 dash (1g)
Garlic powder
1/4 tbsp (2g)
Thyme, dried
1/2 g (0g)
Cayenne pepper
3/4 dash (0g)
Other
Italian seasoning
1/6 container (.75 oz) (4g)
Ground beef (20% fat)
1 lbs (454g)
Roasted red peppers
2/3 pepper(s) (47g)
Mixed greens
3 cup (90g)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1768g)
Ground turkey, raw
1 1/3 lbs (605g)
Boneless chicken thighs, with skin
1/2 lbs (227g)
Soups, Sauces, and Gravies
Chicken bouillon
1/2 cube (2g)
Apple cider vinegar
5/8 tsp (0mL)
Nut and Seed Products
Almonds
1 cup, whole (137g)
Fruits and Fruit Juices
Lime juice
1 fl oz (32mL)
Avocados
1 1/2 avocado(s) (302g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
dinner prep - 1 days
1. Balsamic chicken breast
473cal, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Olive oil drizzled sugar snap peas
204cal, 7p, 10c, 12f (per meal)
2 1/2 tsp (13mL)
1 2/3 cup (240g)
1 1/4 dash (1g)
1 1/4 dash (0g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Beef and cabbage skillet
617cal, 41p, 6c, 46f (per meal)
1 lbs (454g)
1/2 cube (2g)
1/2 tbsp (8g)
1/2 head, small (about 4-1/2" dia) (357g)
1
Heat a large, walled skillet over medium heat.
2
Add the ground beef and break up into pieces. Using your fingers, break up the bouillon cube and sprinkle and mix in. Add a splash of water if necessary so that the bouillon fully dissolves.
3
Cook until beef is browned and mostly done.
4
Add in the mustard and mix.
5
Add the cabbage and mix.
6
Cook until cabbage is soft, but still firm, about 5 minutes.
7
Serve.
2. Sweet potato wedges
130cal, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
2 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.25x. 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. Lemon pepper chicken breast
592cal, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. 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. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Turkey-broccoli-sweet potato bowl
294cal, 26p, 20c, 10f (per meal)
1/2 lbs (227g)
1/2 tsp (3mL)
2 dash, ground (1g)
2 dash (2g)
1/2 package (142g)
1 sweetpotato, 5" long (210g)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes with the oil, paprika, salt, and pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.
dinner prep - 1 days
1. Roasted pepper stuffed chicken
572cal, 51p, 4c, 39f (per meal)
1 tsp (5mL)
1/3 tsp (1g)
1/2 lbs (227g)
2/3 pepper(s) (47g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Sauteed garlic & herb tomatoes
127cal, 1p, 5c, 10f (per meal)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
1/2 clove(s) (2g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
dinner prep - 1 days
1. Spicy garlic lime chicken breast
349cal, 57p, 3c, 12f (per meal)
1 tsp (6mL)
1/4 tbsp (2g)
1 tbsp (17mL)
1/2 lbs (252g)
3/4 dash, ground (0g)
3/8 dash (0g)
3/4 dash (0g)
3/4 dash, ground (0g)
1/4 tsp (2g)
Recipe has been scaled from original by 0.38x. 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. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
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.
lunch prep - 2 days
1. Basic ground turkey
313cal, 37p, 0c, 18f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Mashed sweet potatoes
366cal, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. 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 - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chicken beet & carrot salad bowl
562cal, 66p, 14c, 25f (per meal)
10 oz (280g)
5/8 tsp (0mL)
1/3 tsp, leaves (0g)
1 1/4 tbsp (19mL)
5/8 medium (38g)
5 oz (142g)
Recipe has been scaled from original by 0.63x. 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.