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 (1375cals, 112g protein, 47g net carbs, 73g fat 20g fiber per day) cannot be customized.
Day 1
1400cals, 130g protein, 38g net carbs, 71g fat 24g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
10 oz (372cal, 56p, 1c, 16f)
1 cup(s) (70cal, 3p, 2c, 5f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
Day 2
1350cals, 138g protein, 40g net carbs, 61g fat 22g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
10 oz (372cal, 56p, 1c, 16f)
1 cup(s) (70cal, 3p, 2c, 5f)
6 oz (300cal, 40p, 4c, 12f)
2 cup(s) (110cal, 2p, 9c, 7f)
Day 3
1425cals, 95g protein, 70g net carbs, 76g fat 17g fiber per day
1/2 serving(s) (152cal, 20p, 2c, 7f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
6 oz (238cal, 38p, 0c, 10f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 4
1375cals, 95g protein, 46g net carbs, 79g fat 22g fiber per day
1 wrap(s) (316cal, 24p, 4c, 19f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
6 oz (238cal, 38p, 0c, 10f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 5
1375cals, 95g protein, 24g net carbs, 94g fat 17g fiber per day
1/2 serving(s) (167cal, 10p, 2c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz (255cal, 32p, 0c, 14f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 cup(s) (61cal, 1p, 3c, 5f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 serving(s) (309cal, 31p, 6c, 18f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 6
1350cals, 106g protein, 42g net carbs, 78g fat 16g fiber per day
1/2 serving(s) (167cal, 10p, 2c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz (255cal, 32p, 0c, 14f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 cup(s) (61cal, 1p, 3c, 5f)
1 serving(s) (309cal, 31p, 6c, 18f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 7
1350cals, 125g protein, 72g net carbs, 54g fat 21g fiber per day
1/2 serving(s) (167cal, 10p, 2c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
9 1/3 oz (273cal, 55p, 0c, 6f)
1 serving(s) (183cal, 3p, 36c, 0f)
3/4 serving(s) (412cal, 31p, 10c, 25f)
2 celery stalk (13cal, 1p, 1c, 0f)
Grocery List (48 items)
Beverages
Water
1 1/2 cup (384mL)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
Other
Frozen mixed berries
1 cup (136g)
Mixed greens
4 cup (120g)
Frozen cauliflower
5 cup (567g)
Dairy and Egg Products
Eggs
9 large (450g)
Ghee
2 tsp (9g)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Avocados
2 3/4 avocado(s) (553g)
Lime juice
1/2 tbsp (8mL)
Green olives
6 large (26g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Blueberries
1 cup (148g)
Apples
3/8 medium (3" dia) (68g)
Vegetables and Vegetable Products
Tomatoes
2 medium whole (2-3/5" dia) (223g)
Onion
1/6 small (13g)
Frozen broccoli
9 cup (819g)
Kale leaves
2 cup, chopped (80g)
Fresh spinach
1 cup(s) (30g)
Romaine lettuce
1 leaf outer (28g)
Bell pepper
2 large (328g)
Raw celery
1/6 bunch (89g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Finfish and Shellfish Products
Canned tuna
3/4 can (129g)
Tilapia, raw
1 1/4 lbs (560g)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1/3 oz (9g)
Fresh basil
6 leaves (3g)
Chili powder
1 tsp (3g)
Mustard
1 tsp (5g)
Garlic powder
1/4 tbsp (2g)
Chipotle seasoning
4 dash (1g)
Nut and Seed Products
Roasted cashews
6 3/4 tbsp, halves and whole (57g)
Sunflower kernels
1/4 lbs (106g)
Almonds
6 tbsp, whole (54g)
Fats and Oils
Olive oil
2 3/4 oz (86mL)
Salad dressing
5 tbsp (75mL)
Oil
2 1/2 oz (79mL)
Poultry Products
Boneless skinless chicken breast, raw
25 1/2 oz (719g)
Boneless skinless chicken thighs
3/4 lbs (340g)
Sausages and Luncheon Meats
Roast beef cold cuts
4 oz (113g)
Pork Products
Bacon
2 slice(s) (20g)
Pork loin chops, boneless, raw
10 oz (283g)
Pork tenderloin, raw
9 1/3 oz (264g)
Sweets
Honey
2 tsp (14g)
Snacks
Beef jerky
4 oz (113g)
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
256cal, 29p, 22c, 2f (per meal)
1 1/2 cup(s) (356mL)
2 scoop (1/3 cup ea) (62g)
2/3 cup(s) (54g)
1 cup (136g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
snack prep - 2 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Boiled eggs
69cal, 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.
dinner prep - 1 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
3 tbsp, chopped (34g)
3/4 can (129g)
1/6 small (13g)
3/4 cup (23g)
3/4 dash (0g)
3/4 dash (0g)
1/4 tbsp (4mL)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Roasted cashews
139cal, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
lunch prep - 2 days
1. Pan fried tilapia
372cal, 56p, 1c, 16f (per meal)
1 1/4 lbs (560g)
1 tsp (5g)
1 tsp, ground (2g)
5 tsp (25mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Olive oil drizzled broccoli
70cal, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
300cal, 40p, 4c, 12f (per meal)
6 leaves (3g)
6 oz (170g)
1 tsp (3g)
2 dash (0g)
6 large (26g)
2 dash (2g)
1 tsp (5mL)
6 cherry tomatoes (102g)
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. Simple kale salad
110cal, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Basic chicken breast
238cal, 38p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Cauliflower rice
91cal, 2p, 5c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
snack prep - 3 days
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Basic chicken & spinach salad
152cal, 20p, 2c, 7f (per meal)
3/4 tbsp (11mL)
1/2 tsp (3mL)
3 oz (85g)
1 cup(s) (30g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
lunch prep - 1 days
1. Roast beef lettuce wrap with avocado
316cal, 24p, 4c, 19f (per meal)
1/2 avocado(s) (101g)
4 oz (113g)
1 tsp (5g)
1/2 plum tomato (31g)
1 leaf outer (28g)
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Avocado and bacon egg salad
167cal, 10p, 2c, 12f (per meal)
1/2 avocado(s) (101g)
3 large (150g)
2 slice(s) (20g)
4 dash (2g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
lunch prep - 2 days
1. Basic chicken thighs
255cal, 32p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Cauliflower rice
61cal, 1p, 3c, 5f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
3. Cooked peppers
120cal, 1p, 5c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
dinner prep - 2 days
1. Chipotle honey pork chops
309cal, 31p, 6c, 18f (per meal)
2 tsp (10mL)
1 tbsp (15mL)
4 dash (1g)
2 tsp (14g)
10 oz (283g)
2 tsp (9g)
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 1 days
1. Avocado, apple, chicken salad
412cal, 31p, 10c, 25f (per meal)
1/4 lbs (128g)
1/4 tbsp (4mL)
3/4 dash, ground (0g)
3/4 dash (1g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
1 1/2 tbsp chopped (9g)
3/8 medium (3" dia) (68g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Pork tenderloin
273cal, 55p, 0c, 6f (per meal)
9 1/3 oz (264g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. 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.