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

Generate 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: Sample plan

This sample plan (1425cal, 121g protein, 40g net carbs, 78g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Balsamic pot roast, simple sauteed spinach, spinach cauliflower mince
Baked chicken with tomatoes & olives, garlic zucchini noodles
Tue
Wed
Ginger shrimp and grapefruit salad, roasted cashews
Thu
Paleo chicken club lettuce wrap, sunflower seeds
Fri
Sat
Broiled tilapia, simple sauteed spinach
Ham club lettuce wrap, roasted almonds
Fats and Oils
Olive oil
4 oz (129mL)
Oil
1/4 cup (68mL)
Vegetables and Vegetable Products
Zucchini
3 1/2 medium (686g)
Garlic
9 3/4 clove (29g)
Tomatoes
5 medium whole (2-3/5" dia) (591g)
Fresh spinach
31 3/4 cup(s) (953g)
Onion
4 medium (2-1/2" dia) (455g)
Romaine lettuce
9 1/2 leaf outer (266g)
Spices and Herbs
Salt
1 3/4 tsp (11g)
Black pepper
1/10 oz (3g)
Chili powder
1 tbsp (8g)
Fresh basil
18 leaves (9g)
Balsamic vinegar
2 1/4 fluid ounce (62mL)
Turmeric, ground
3/4 tbsp (7g)
Ground ginger
3/4 tbsp (4g)
Dijon mustard
4 3/4 tbsp (71g)
Fruits and Fruit Juices
Green olives
18 large (79g)
Avocados
3/8 avocado(s) (75g)
Lemon juice
2 tsp (10mL)
Poultry Products
Boneless skinless chicken breast, raw
18 oz (510g)
Other
Frozen riced cauliflower
30 oz (851g)
Chuck roast, boneless, beef, raw
1 1/2 lb (680g)
Grapefruit, pink/red
2 1/4 grapefruit (3-3/4" dia) (554g)
Dairy and Egg Products
Butter
3/4 tbsp (11g)
Beverages
Water
1 1/2 cup(s) (356mL)
Finfish and Shellfish Products
Shrimp, raw
18 oz (510g)
Tilapia, raw
2/3 lb (299g)
Nut and Seed Products
Roasted cashews
1 cup, halves and whole (137g)
Sunflower kernels
1 1/2 oz (43g)
Almonds
6 2/3 tbsp, whole (60g)
Sausages and Luncheon Meats
Chicken cold cuts
32 oz (907g)
Ham cold cuts
6 oz (170g)
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
  • ,
  • 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
    18 oz (510g)
  • Fresh basil, shredded
    18 leaves (9g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    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. Garlic zucchini noodles
    285 cals, 4p, 8c, 25f (per meal)
  • Olive oil
    3 1/2 tbsp (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.
    1
    Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
    2
    Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
    3
    Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
    4
    Remove from heat and serve.
    lunch prep - 3 days
    1. Balsamic pot roast
    500 cals, 44p, 6c, 33f (per meal)
  • Chuck roast, boneless, beef, raw
    1 1/2 lb (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.
    1
    Note: Time estimates may vary depending on the size of your roast. Monitor accordingly.
    2
    Season chuck roast with salt/pepper to taste.
    3
    Heat a skillet over high heat and add half of the butter.
    4
    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.
    5
    Lower the heat and deglaze the pan with the balsamic vinegar for about a minute.
    6
    Optional: If using a slow cooker or instant pot, transfer the meat and vinegar over.
    7
    Add in the water and onion; mix.
    8
    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.
    9
    If using skillet or instant pot, remove meat, increase temperature and cook onions uncovered for about 10 minutes to thicken.
    10
    Serve meat with onion sauce.
    2. Simple sauteed spinach
    100 cals, 4p, 2c, 7f (per meal)
  • 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.
    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.
    3. Spinach cauliflower mince
    65 cals, 8p, 1c, 0f (per meal)
  • ,
  • Garlic, diced
    3 clove (9g)
  • Fresh spinach, chopped
    3 cup(s) (90g)
  • Frozen riced cauliflower
    30 oz (851g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Cook riced cauliflower according to package.
    2
    Meanwhile finely chop the spinach and garlic.
    3
    When cauliflower is done and still hot, add in the spinach and garlic and mix well.
    4
    Serve.
    dinner prep - 3 days
    1. Ginger shrimp and grapefruit salad
    460 cals, 38p, 21c, 23f (per meal)
  • 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
    18 oz (510g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Season the shrimp with the ginger and turmeric.
    2
    Heat half of the oil in a skillet over medium high heat.
    3
    Add the shrimp and cook until fully opaque and pink, about 2-3 minutes on each side. Set aside.
    4
    Supreme a grapefruit by cutting off the skin and slicing down both sides of every membrane to segment and remove the fruit.
    5
    Once fruit has been removed, squeeze some juice from the membrane into a small bowl and discard the membrane.
    6
    Add the remaining oil, balsamic vinegar, garlic, and salt/pepper to taste to the grapefruit juice. Mix and set aside.
    7
    Compile the salad by placing the grapefruit segments and shrimp over a bed of fresh spinach and dressing with the grapefruit juice mixture.
    8
    Serve.
    2. Roasted cashews
    280 cals, 7p, 14c, 21f (per meal)
  • ,
  • 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)
  • ,
  • 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
    16 oz (454g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Spread the mustard on the lettuce leaf.
    2
    Place the chicken, onion, and tomato on the mustard.
    3
    Wrap the leaf up. Serve.
    2. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    1 1/2 oz (43g)
  • dinner prep - 1 days
    1. Ham club lettuce wrap
    350 cals, 32p, 8c, 18f (per 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.
    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. Roasted almonds
    370 cals, 13p, 5c, 30f (per meal)
  • Almonds
    6 2/3 tbsp, whole (60g)
  • lunch prep - 1 days
    1. Broiled tilapia
    455 cals, 60p, 1c, 23f (per meal)
  • Lemon juice
    2 tsp (10mL)
  • Tilapia, raw
    2/3 lb (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.
    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. Simple sauteed spinach
    250 cals, 9p, 6c, 18f (per meal)
  • Garlic, diced
    1 1/4 clove (4g)
  • Black pepper
    2 1/2 dash, ground (1g)
  • Salt
    2 1/2 dash (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.
    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.
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