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

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 (1400cal, 102g protein, 55g net carbs, 76g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Bacon & egg sandwich, grapes
Rotisserie chicken, pear
Sugar-free bbq chicken wings, bacon zucchini noodles
Apple
Tue
Wed
Avocado tuna salad stuffed pepper
Thu
Paleo 2-egg omelette
Cajun cod, bacon zucchini noodles
Fri
Mixed nuts
Sat
Classic steak, sugar snap peas, bacon zucchini noodles
Simple chicken breast, green beans, parmesan zucchini noodles
Pork Products
Bacon
15 slice(s) (150g)
Bacon, raw
7 slice(s) (198g)
Dairy and Egg Products
Eggs
9 3/4 medium (432g)
Parmesan cheese
1 tbsp (5g)
Fruits and Fruit Juices
Grapes
2 1/4 cup (207g)
Pears
3 medium (534g)
Apples
8 medium (3" dia) (1456g)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
1 tbsp (15mL)
Other
Rotisserie chicken, cooked
18 oz (510g)
Sugar-free barbecue sauce
4 tsp (20g)
Poultry Products
Chicken wings, with skin, raw
2/3 lb (303g)
Boneless skinless chicken breast, raw
1/3 lb (149g)
Vegetables and Vegetable Products
Zucchini
4 1/2 medium (882g)
Bell pepper
3 large (520g)
Onion
3/4 medium (2-1/2" dia) (83g)
Frozen sugar snap peas
1 1/3 cup (192g)
Frozen green beans
2/3 cup (81g)
Finfish and Shellfish Products
Canned tuna
3 can (~6 oz) (516g)
Cod, raw
12 oz (340g)
Spices and Herbs
Salt
1/6 oz (4g)
Black pepper
1/24 oz (1g)
Cajun seasoning
4 tsp (9g)
Garlic powder
3/4 dash (0g)
Fats and Oils
Olive oil
1 oz (35mL)
Oil
3/8 oz (12mL)
Nut and Seed Products
Mixed nuts
1/2 cup (67g)
Beef Products
Sirloin steak, raw
4 oz (113g)
breakfast prep - 3 days
1. Bacon & egg sandwich
230 cals, 18p, 1c, 17f (per meal)
  • Bacon
    9 slice(s) (90g)
  • Eggs
    3 extra large (168g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450 F (230 C).
    2
    Take the strips of bacon and cut in half lengthwise so that you effectively double the number of strips (12 for each sandwich).
    3
    For each side of a 'bun', use 6 strips, with 3 going vertically, and 3 going horizontally. Intertwine the pieces to make a weave.
    4
    When both sides of the 'bun' are created, place them on a baking sheet and cook in oven for 20-30 minutes, flipping half way through.
    5
    Cook eggs according to your preference.
    6
    Remove bacon from oven, and once it has cooled a bit, put the eggs in between the 'buns' to form the sandwich.
    7
    Serve.
    2. Grapes
    45 cals, 1p, 7c, 0f (per meal)
  • Grapes
    2 1/4 cup (207g)
  • lunch prep - 3 days
    1. Rotisserie chicken
    355 cals, 38p, 0c, 23f (per meal)
  • ,
  • Rotisserie chicken, cooked
    6 oz (170g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Pear
    115 cals, 1p, 22c, 0f (per meal)
  • ,
  • Pears
    1 medium (178g)
  • dinner prep - 2 days
    1. Sugar-free bbq chicken wings
    205 cals, 19p, 1c, 14f (per meal)
  • ,
  • Chicken wings, with skin, raw
    2/3 lb (303g)
  • Sugar-free barbecue sauce
    4 tsp (20g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Place wings on large baking sheet, and season with salt and pepper to taste.
    3
    Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
    4
    Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
    5
    Take wings out of the oven when done and toss with the barbecue sauce to coat.
    6
    Serve.
    2. Bacon zucchini noodles
    245 cals, 17p, 3c, 18f (per meal)
  • Zucchini
    1 1/2 medium (294g)
  • Bacon, raw
    3 slice(s) (85g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
    2
    Cook the bacon in a skillet over medium heat.
    3
    Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
    4
    Remove from heat and serve.
    snack prep - 4 days
    1. Apple
    210 cals, 1p, 41c, 1f (per meal)
  • ,
  • Apples
    2 medium (3" dia) (364g)
  • dinner prep - 3 days
    1. Avocado tuna salad stuffed pepper
    455 cals, 41p, 8c, 24f (per meal)
  • ,
  • Canned tuna, drained
    3 can (~6 oz) (516g)
  • Avocados
    1 1/2 avocado(s) (302g)
  • Lime juice
    1 tbsp (15mL)
  • Salt
    3 dash (1g)
  • Black pepper
    3 dash (0g)
  • Bell pepper
    3 large (492g)
  • Onion
    3/4 small (53g)
  • 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.
    breakfast prep - 3 days
    1. Paleo 2-egg omelette
    270 cals, 18p, 2c, 21f (per meal)
  • ,
  • Onion
    1 tbsp chopped (10g)
  • Bell pepper
    1 tbsp, diced (9g)
  • Olive oil
    1 tsp (5mL)
  • Bacon, cooked and chopped
    2 slice(s) (20g)
  • Eggs
    2 medium (88g)
  • Salt
    1 dash (0g)
  • Black pepper
    1 dash (0g)
  • 1
    Beat eggs, salt and pepper in small bowl until blended.
    2
    Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
    3
    Pour in egg mixture.
    4
    Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
    5
    Continue cooking, tilting pan and gently moving cooked portions as needed.
    6
    After a couple minutes add the bell pepper, onion, and bacon to one half of the omelette.
    7
    Continue cooking until no raw egg remains, then fold omelette in half and slide onto a plate.
    lunch prep - 2 days
    1. Cajun cod
    185 cals, 31p, 2c, 6f (per meal)
  • ,
  • Cod, raw
    12 oz (340g)
  • Cajun seasoning
    4 tsp (9g)
  • Oil
    2 tsp (10mL)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Season the cod fillet(s) with the Cajun seasoning on all sides.
    2
    In a non-stick skillet, add the oil and heat the pan.
    3
    Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
    4
    Let sit a couple minutes and serve.
    2. Bacon zucchini noodles
    245 cals, 17p, 3c, 18f (per meal)
  • Zucchini
    1 1/2 medium (294g)
  • Bacon, raw
    3 slice(s) (85g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
    2
    Cook the bacon in a skillet over medium heat.
    3
    Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
    4
    Remove from heat and serve.
    snack prep - 2 days
    1. Mixed nuts
    220 cals, 7p, 5c, 18f (per meal)
  • ,
  • Mixed nuts
    4 tbsp (34g)
  • lunch prep - 1 days
    1. Classic steak
    240 cals, 23p, 0c, 16f (per meal)
  • Sirloin steak, raw
    4 oz (113g)
  • Oil
    3/8 tsp (2mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Sprinkle some salt and pepper (to taste) on the steak.
    2
    Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
    3
    Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
    4
    Use tongs to flip the steak, and let cook 2 more minutes.
    5
    At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
    6
    When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
    2. Sugar snap peas
    80 cals, 5p, 8c, 1f (per meal)
  • Frozen sugar snap peas
    1 1/3 cup (192g)
  • 1
    Prepare according to instructions on package.
    3. Bacon zucchini noodles
    165 cals, 11p, 2c, 12f (per meal)
  • Zucchini
    1/2 medium (98g)
  • Bacon, raw
    1 slice(s) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
    2
    Cook the bacon in a skillet over medium heat.
    3
    Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
    4
    Remove from heat and serve.
    dinner prep - 1 days
    1. Simple chicken breast
    215 cals, 34p, 1c, 9f (per meal)
  • Boneless skinless chicken breast, raw
    1/3 lb (149g)
  • Salt
    1/3 tsp (2g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Olive oil
    1 tsp (5mL)
  • Garlic powder
    2/3 dash (0g)
  • Recipe has been scaled from original by 0.33x. 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. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2/3 cup (81g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    3. Parmesan zucchini noodles
    180 cals, 4p, 5c, 16f (per meal)
  • Zucchini
    1 medium (196g)
  • Olive oil
    1 tbsp (15mL)
  • Parmesan cheese
    1 tbsp (5g)
  • 1
    Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
    2
    Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
    3
    Top with parmesan cheese and serve.
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