1400 calorie paleo meal plan
In just a few clicks, generate your own 1400 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 (1400cal, 105g protein, 60g net carbs, 75g fat, 20g fiber per day) cannot be customized.
Day 1
1450cal, 98g protein, 54g net carbs, 86g fat, 20g fiber
1/2 serving(s) (229cal, 15p, 5c, 14f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 serving(s) (315cal, 23p, 2c, 23f)
1 serving(s) (188cal, 7p, 6c, 14f)
Day 2
1450cal, 97g protein, 96g net carbs, 64g fat, 28g fiber
1/2 serving(s) (229cal, 15p, 5c, 14f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 chop(s) (214cal, 21p, 1c, 14f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 cup(s) (97cal, 4p, 13c, 1f)
Day 3
1375cal, 110g protein, 99g net carbs, 49g fat, 26g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1/2 chop(s) (214cal, 21p, 1c, 14f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 cup(s) (97cal, 4p, 13c, 1f)
8 oz (296cal, 51p, 1c, 9f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 4
1375cal, 131g protein, 43g net carbs, 68g fat, 16g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
8 oz (320cal, 51p, 1c, 13f)
2 serving(s) (145cal, 3p, 8c, 9f)
8 oz (296cal, 51p, 1c, 9f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 5
1450cal, 113g protein, 44g net carbs, 85g fat, 17g fiber
2/3 serving(s) (227cal, 22p, 3c, 14f)
4 oz (41cal, 1p, 9c, 0f)
8 oz (320cal, 51p, 1c, 13f)
2 serving(s) (145cal, 3p, 8c, 9f)
4 oz (234cal, 20p, 0c, 17f)
1/2 serving(s) (75cal, 1p, 3c, 6f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 6
1425cal, 87g protein, 48g net carbs, 90g fat, 18g fiber
2/3 serving(s) (227cal, 22p, 3c, 14f)
4 oz (41cal, 1p, 9c, 0f)
4 oz (279cal, 26p, 5c, 17f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
4 oz (234cal, 20p, 0c, 17f)
1/2 serving(s) (75cal, 1p, 3c, 6f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 7
1350cal, 97g protein, 35g net carbs, 85g fat, 15g fiber
2/3 serving(s) (227cal, 22p, 3c, 14f)
4 oz (41cal, 1p, 9c, 0f)
4 oz (279cal, 26p, 5c, 17f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
1/2 serving(s) (225cal, 26p, 6c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Grocery List (53 items)
Fats and Oils
Oil
2 1/3 oz (70mL)
Mayonnaise
2 tbsp (30mL)
Olive oil
3 oz (90mL)
Dairy and Egg Products
Eggs
7 large (350g)
Egg whites
2 large (66g)
Ghee
1 tbsp (14g)
Spices and Herbs
Chili powder
1 tsp (3g)
Ground cumin
5 g (5g)
Black pepper
1/6 oz (6g)
Salt
3/4 oz (21g)
Ground coriander
1/2 tbsp (3g)
Lemon pepper
1 tbsp (7g)
Garlic powder
4 dash (2g)
Cajun seasoning
1/3 tsp (1g)
Brown deli mustard
3/4 tbsp (11g)
Thyme, dried
1/8 oz (1g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Orange
3 orange (462g)
Watermelon
12 oz (340g)
Vegetables and Vegetable Products
Kale leaves
1 cup, chopped (67g)
Mushrooms
3 oz (85g)
Romaine lettuce
2 leaf outer (56g)
Raw celery
1 stalk, small (5" long) (17g)
Onion
1/2 medium (2-1/2" dia) (50g)
Beets, precooked (canned or refrigerated)
1 1/2 lbs (657g)
Pickles
9 medium (3" long) (252g)
Garlic
3 1/2 clove(s) (11g)
Sweet potatoes
3 2/3 sweetpotato, 5" long (767g)
Frozen mixed veggies
2 cup (270g)
Frozen green beans
2 2/3 cup (323g)
Fresh spinach
14 cup(s) (420g)
Butternut squash, raw
1/2 oz (14g)
Cauliflower
1 cup chopped (1/2" pieces) (107g)
Carrots
11 2/3 medium (713g)
Beef Products
Ground beef (93% lean)
4 oz (113g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Sunflower kernels
1 1/2 oz (43g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
4 tbsp, whole (36g)
Finfish and Shellfish Products
Canned salmon
1 5oz can(s) (undrained) (142g)
Canned tuna
3 packet (2.6oz) (222g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 3/4 tbsp (26mL)
Hot sauce
1/2 tbsp (8mL)
Apple cider vinegar
1/4 tsp (0mL)
Other
Chicken, drumsticks, with skin
18 3/4 oz (529g)
Italian seasoning
2 dash (1g)
Pork rinds
1/4 oz (7g)
Pork Products
Pork loin chops, boneless, raw
1 chop (185g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1068g)
Chicken thighs, with bone and skin, raw
1/2 lbs (227g)
Sausages and Luncheon Meats
Italian turkey sausage, raw
1/2 lbs (227g)
Beverages
Water
1/8 cup(s) (31mL)
Sweets
Honey
1/2 tbsp (11g)
breakfast prep - 2 days
1. Beef breakfast bowl
230 cals, 15p, 5c, 14f (per meal)
1 tsp (5mL)
1 tsp (3g)
1 tsp (2g)
1/2 avocado(s) (101g)
1 cup, chopped (67g)
3 oz (85g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium low heat. Add mushrooms and saute a couple minutes until softened.
2
Add the beef, spices, and a dash of salt and pepper to the skillet. Crumble the beef and stir occasionally until it's browned and fully cooked.
3
Transfer beef mixture to a bowl and add kale and avocado. Serve.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Salmon salad lettuce wrap
315 cals, 23p, 2c, 23f (per meal)
2 leaf outer (56g)
1 dash (0g)
1 dash (0g)
1 5oz can(s) (undrained) (142g)
2 tbsp (30mL)
1 stalk, small (5" long) (17g)
1 tbsp minced (15g)
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
dinner prep - 2 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (303g)
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. Beets
145 cals, 5p, 24c, 1f (per meal)
12 beets (2" dia, sphere) (600g)
Recipe has been scaled from original by 2x. 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
1. Tuna pickle boats
105 cals, 16p, 1c, 4f (per meal)
Recipe has been scaled from original by 3x. 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.
lunch prep - 2 days
1. Coriander and cumin rubbed pork chops
215 cals, 21p, 1c, 14f (per meal)
2 dash (2g)
1/2 tbsp (3g)
1/2 tbsp (3g)
1 1/2 clove(s) (5g)
1 tbsp (15mL)
1 chop (185g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145 F (63 C).
4
Serve.
2. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
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. Sweet potato wedges
175 cals, 2p, 24c, 6f (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.
breakfast prep - 2 days
1. Sweet potato breakfast skillet
225 cals, 11p, 7c, 15f (per meal)
1/2 cup, cubes (67g)
1 large (50g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
1/2 avocado(s) (101g)
1/3 cup, chopped, cooked (60g)
1
Preheat the oven to 350 F (180 C).
2
In a small skillet add a little bit of the oil and when heated, add the cubed chicken. Cook until done, 7-10 minutes.
3
Meanwhile, preheat a separate, oven-proof, small skillet over medium-heat. When skillet is hot, add the oil and the sweet potato. Season with a small pinch of salt and pepper and stir occasionally until sweet potato is cooked through, about 5-7 minutes, depending on thickness.
4
When potato is cooked through, add the chicken and stir. Saute for another 1-2 minutes.
5
Move the potato mixture around to make a hole in the center of the skillet. Carefully crack the egg and drop it into the hole. Sprinkle the egg with a tiny bit of salt and pepper.
6
Carefully transfer the skillet to the oven and bake for about 5 minutes for a runny yolk. If you want the yolk to be harder, bake for 7-8 minutes.
7
Remove from the oven, transfer to plate and garnish with sliced avocado.
lunch prep - 2 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1 lbs (448g)
1 tsp (6g)
1 tsp, ground (2g)
1 tbsp (15mL)
2 dash (1g)
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. Olive oil drizzled green beans
145 cals, 3p, 8c, 9f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (323g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
snack prep - 2 days
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
breakfast prep - 3 days
1. Butternut squash & sausage breakfast bake
225 cals, 22p, 3c, 14f (per meal)
2 dash, ground (1g)
2 large (66g)
2 dash (1g)
2 dash (1g)
2 dash (2g)
1 tbsp (15mL)
2 cup(s) (60g)
1/2 small (35g)
1/2 lbs (227g)
1/2 oz (14g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400F (200C).
2
Heat a skillet over medium heat and add the turkey sausage. Break it up into crumbles and cook until done. Transfer to a greased baking dish and set aside.
3
Add oil to the pan, along with butternut squash and onion and cook for about 10 minutes until softened, stirring occasionally.
4
Stir in spices and stir in spinach in batches until it is wilted, 2 minutes.
5
Transfer butternut squash mixture to the baking dish and mix with the sausage.
6
Whisk together eggs and egg whites. Pour the eggs into the baking dish and bake for 25-30 minutes until fully cooked. Serve.
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
dinner prep - 2 days
1. Low carb fried chicken
235 cals, 20p, 0c, 17f (per meal)
1/2 lbs (227g)
1/4 oz (7g)
1/3 tsp (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 1.33x. 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.
3. Garlic cauliflower mashed 'potatoes'
75 cals, 2p, 3c, 6f (per meal)
1 dash, ground (0g)
2 dash (2g)
1 cup chopped (1/2" pieces) (107g)
1 tbsp (14g)
1/2 clove (2g)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash and mix with a fork.
4
Serve.
lunch prep - 2 days
1. Honey mustard chicken thighs w/ skin
280 cals, 26p, 5c, 17f (per meal)
3/4 tbsp (11g)
1/2 tbsp (11g)
4 dash, ground (1g)
1 dash (1g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (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.
snack prep - 2 days
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
225 cals, 26p, 6c, 10f (per meal)
4 oz (112g)
1/4 tsp (0mL)
1 dash, leaves (0g)
1/2 tbsp (8mL)
1/4 medium (15g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. 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.
