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, 115g protein, 56g net carbs, 70g fat, 21g fiber per day) cannot be customized.
Day 1
1350cal, 106g protein, 56g net carbs, 71g fat, 18g fiber
2 wrap(s) (287cal, 42p, 15c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5 1/3 oz (372cal, 34p, 6c, 23f)
4 beets (96cal, 3p, 16c, 0f)
Day 2
1350cal, 134g protein, 46g net carbs, 65g fat, 14g fiber
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5 1/3 oz (372cal, 34p, 6c, 23f)
4 beets (96cal, 3p, 16c, 0f)
Day 3
1375cal, 120g protein, 48g net carbs, 69g fat, 23g fiber
6 oz (385cal, 38p, 0c, 26f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
8 oz (82cal, 2p, 17c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (283cal, 50p, 1c, 8f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
Day 4
1375cal, 102g protein, 69g net carbs, 69g fat, 18g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 kiwi (47cal, 1p, 8c, 0f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
8 oz (82cal, 2p, 17c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
5 1/3 oz (225cal, 19p, 0c, 16f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 5
1450cal, 111g protein, 46g net carbs, 83g fat, 22g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (500cal, 43p, 8c, 28f)
6 oz (402cal, 35p, 1c, 28f)
1 serving(s) (116cal, 3p, 6c, 7f)
Day 6
1400cal, 108g protein, 67g net carbs, 68g fat, 24g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 serving(s) (500cal, 43p, 8c, 28f)
6 oz (402cal, 35p, 1c, 28f)
1 serving(s) (116cal, 3p, 6c, 7f)
Day 7
1425cal, 123g protein, 62g net carbs, 66g fat, 24g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 wrap(s) (396cal, 29p, 3c, 27f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (451cal, 46p, 6c, 24f)
2 cup(s) (81cal, 18p, 0c, 1f)
Grocery List (55 items)
Fruits and Fruit Juices
Grapes
3 cup (276g)
Watermelon
16 oz (453g)
Kiwi
2 fruit (138g)
Peach
3 medium (2-2/3" dia) (450g)
Lime juice
4 tsp (20mL)
Avocados
1 3/4 avocado(s) (352g)
Lemon
1/2 large (42g)
Applesauce
2 to-go container (~4 oz) (244g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Vegetables and Vegetable Products
Onion
2 1/4 medium (2-1/2" dia) (244g)
Bell pepper
2 1/3 large (383g)
Romaine lettuce
3 leaf outer (84g)
Tomatoes
5 medium whole (2-3/5" dia) (607g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Zucchini
1/2 large (146g)
Collard greens
10 oz (284g)
Garlic
2 clove(s) (6g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Red bell pepper
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (40g)
Broccoli
1/3 cup chopped (30g)
Brussels sprouts
14 2/3 oz (417g)
Dairy and Egg Products
Eggs
10 large (500g)
Spices and Herbs
Dijon mustard
1 tbsp (15g)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1 1/2 g (2g)
Salt
1 tsp (5g)
Cajun seasoning
1 1/2 tbsp (10g)
Oregano, dried
4 dash, ground (1g)
Black pepper
4 dash, ground (1g)
Ground cumin
1 tsp (2g)
Sausages and Luncheon Meats
Chicken cold cuts
1/2 lbs (227g)
Ham cold cuts
4 oz (113g)
Nut and Seed Products
Pecans
4 tbsp, halves (25g)
Roasted pumpkin seeds, unsalted
2 1/2 oz (74g)
Almonds
2 1/3 oz (66g)
Sweets
Honey
2 tsp (14g)
Poultry Products
Chicken thighs, with bone and skin, raw
16 1/2 oz (473g)
Boneless skinless chicken breast, raw
34 1/2 oz (961g)
Chicken wings, with skin, raw
1/3 lbs (151g)
Finfish and Shellfish Products
Cod, raw
14 oz (397g)
Salmon
3/4 lbs (340g)
Fats and Oils
Oil
2 1/2 oz (77mL)
Marinade sauce
4 tbsp (60mL)
Olive oil
3/4 oz (25mL)
Salad dressing
3 tbsp (45mL)
Pork Products
Bacon
4 slice(s) (40g)
Other
Mixed greens
4 1/2 cup (135g)
Ice cubes
1 cup (140g)
Chicken bone broth
2 cup(s) (mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 tbsp (14mL)
Salsa verde
1 tbsp (16g)
Snacks
Beef jerky
3 oz (85g)
Beverages
Protein powder
1 scoop (1/3 cup ea) (31g)
Water
2 tbsp (30mL)
breakfast prep - 3 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
lunch prep - 1 days
1. Paleo chicken club lettuce wrap
285 cals, 42p, 15c, 5f (per meal)
2 leaf outer (56g)
8 slices, thin (72g)
1 tbsp (15g)
4 slice(s), thin/small (60g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1 tbsp (15g)
2 tsp (14g)
1/4 tbsp, ground (1g)
1 1/3 dash (1g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. 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. Beets
95 cals, 3p, 16c, 0f (per meal)
8 beets (2" dia, sphere) (400g)
Recipe has been scaled from original by 1.33x. 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 - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Cajun cod
435 cals, 72p, 5c, 14f (per meal)
Recipe has been scaled from original by 2.33x. 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. Basic zoodles
35 cals, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
dinner prep - 1 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Sauteed peppers and onions
95 cals, 2p, 7c, 6f (per meal)
1 tsp (6mL)
3/8 medium (2-1/2" dia) (41g)
3/4 large (123g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
snack prep - 2 days
1. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. One pan roasted chicken & veggies
400 cals, 54p, 7c, 16f (per meal)
1/2 lbs (227g)
4 dash, ground (1g)
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (40g)
2 2/3 tbsp cherry tomatoes (25g)
2 tsp (10mL)
1/6 medium (2-1/2" dia) (18g)
1/3 medium (65g)
2 dash (2g)
2 dash, ground (1g)
1/3 cup chopped (30g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. 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 - 1 days
1. Buffalo chicken wings
225 cals, 19p, 0c, 16f (per meal)
2 2/3 tsp (13mL)
1/3 lbs (151g)
2/3 dash, ground (0g)
2/3 dash (1g)
1/2 tsp (3mL)
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
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
lunch prep - 2 days
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
4 tsp (20mL)
4 tsp (20mL)
2 tbsp chopped (20g)
1 avocado(s) (201g)
3/4 lbs (340g)
10 sprouts (190g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
dinner prep - 2 days
1. Slow-baked salmon with lemon and thyme
400 cals, 35p, 1c, 28f (per meal)
3/4 lbs (340g)
3/4 tbsp (11mL)
4 dash, leaves (1g)
1/2 large (42g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Roasted brussels sprouts
115 cals, 3p, 6c, 7f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
2 dash (1g)
1 1/3 dash, ground (0g)
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
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 1 days
1. Paleo salsa verde chicken salad
450 cals, 46p, 6c, 24f (per meal)
1/2 roma tomato (40g)
1 tbsp (16g)
1 tsp (2g)
2 tbsp (15g)
2 slices (50g)
1 1/2 cup (45g)
1 tsp (5mL)
6 oz (170g)
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
When chicken is cool enough to handle, chop it into bite-sized pieces.
3
Add mixed greens to a bowl and arrange the chicken, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
2 cup(s) (mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
lunch prep - 1 days
1. Paleo ham, bacon, avocado lettuce wrap
395 cals, 29p, 3c, 27f (per meal)
1 leaf outer (28g)
2 slice(s) (20g)
4 oz (113g)
1/2 avocado(s) (101g)
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.