1400 calorie paleo meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Bacon & egg sandwich, grapes Pick days Swap	Rotisserie chicken, pear Pick days Swap	Sugar-free bbq chicken wings, bacon zucchini noodles Pick days Swap	Apple Pick days Swap
Tue
Wed	Avocado tuna salad stuffed pepper Pick days Swap
Thu	Paleo 2-egg omelette Pick days Swap	Cajun cod, bacon zucchini noodles Pick days Swap
Fri	Mixed nuts Pick days Swap
Sat	Classic steak, sugar snap peas, bacon zucchini noodles Pick days Swap	Simple chicken breast, green beans, parmesan zucchini noodles Pick days Swap

breakfast prep - 3 days

1. Bacon & egg sandwich

230 cals, 18p, 1c, 17f (per meal)

Scale to: , 1 1/2 sandwich(es)

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.

Preheat oven to 450 F (230 C).

Take the strips of bacon and cut in half lengthwise so that you effectively double the number of strips (12 for each sandwich).

For each side of a 'bun', use 6 strips, with 3 going vertically, and 3 going horizontally. Intertwine the pieces to make a weave.

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.

Cook eggs according to your preference.

Remove bacon from oven, and once it has cooled a bit, put the eggs in between the 'buns' to form the sandwich.

Serve.

2. Grapes

45 cals, 1p, 7c, 0f (per meal)

Scale to:

Grapes

2 1/4 cup (207g)

lunch prep - 3 days

1. Rotisserie chicken

355 cals, 38p, 0c, 23f (per meal)

Scale to: , 6 oz

Rotisserie chicken, cooked

6 oz (170g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

Pull chicken off of bones.

Serve.

2. Pear

115 cals, 1p, 22c, 0f (per meal)

Scale to: , 1 pear(s)

Pears

1 medium (178g)

dinner prep - 2 days

1. Sugar-free bbq chicken wings

205 cals, 19p, 1c, 14f (per meal)

Scale to: , 10 2/3 oz

Chicken wings, with skin, raw

2/3 lbs (303g)

Sugar-free barbecue sauce

4 tsp (20g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C).

Place wings on large baking sheet, and season with salt and pepper to taste.

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.

Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.

Take wings out of the oven when done and toss with the barbecue sauce to coat.

Serve.

2. Bacon zucchini noodles

245 cals, 17p, 3c, 18f (per meal)

Scale to:

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.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Cook the bacon in a skillet over medium heat.

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.

Remove from heat and serve.

snack prep - 4 days

1. Apple

210 cals, 1p, 41c, 1f (per meal)

Scale to: , 2 apple(s)

Apples

2 medium (3" dia) (364g)

dinner prep - 3 days

1. Avocado tuna salad stuffed pepper

455 cals, 41p, 8c, 24f (per meal)

Scale to: , 6 half pepper(s)

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.

In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.

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.

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)

Scale to: , 1 omelette(s)

Bell pepper

1 tbsp, diced (9g)

Onion

1 tbsp chopped (10g)

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)

Beat eggs, salt and pepper in small bowl until blended.

Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.

Pour in egg mixture.

Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.

Continue cooking, tilting pan and gently moving cooked portions as needed.

After a couple minutes add the bell pepper, onion, and bacon to one half of the omelette.

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)

Scale to: , 12 oz

Cod, raw

3/4 lbs (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.

Season the cod fillet(s) with the Cajun seasoning on all sides.

In a non-stick skillet, add the oil and heat the pan.

Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.

Let sit a couple minutes and serve.

2. Bacon zucchini noodles

245 cals, 17p, 3c, 18f (per meal)

Scale to:

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.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Cook the bacon in a skillet over medium heat.

Remove from heat and serve.

snack prep - 2 days

1. Mixed nuts

220 cals, 7p, 5c, 18f (per meal)

Scale to: , 1/4 cup(s)

Mixed nuts

4 tbsp (34g)

lunch prep - 1 days

1. Classic steak

240 cals, 23p, 0c, 16f (per meal)

For 1 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.

Sprinkle some salt and pepper (to taste) on the steak.

Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.

Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.

Use tongs to flip the steak, and let cook 2 more minutes.

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).

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)

For 1 Meal

Frozen sugar snap peas

1 1/3 cup (192g)

Prepare according to instructions on package.

3. Bacon zucchini noodles

165 cals, 11p, 2c, 12f (per meal)

For 1 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.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Cook the bacon in a skillet over medium heat.

Remove from heat and serve.

dinner prep - 1 days

1. Simple chicken breast

215 cals, 34p, 1c, 9f (per meal)

For 1 Meal

Boneless skinless chicken breast, raw

1/3 lbs (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.

First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

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.

ALL

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)

For 1 Meal

Frozen green beans

2/3 cup (81g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

3. Parmesan zucchini noodles

180 cals, 4p, 5c, 16f (per meal)

For 1 Meal

Zucchini

1 medium (196g)

Olive oil

1 tbsp (15mL)

Parmesan cheese

1 tbsp (5g)

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

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.

Top with parmesan cheese and serve.

1400 calorie paleo meal plan

Option 1: Generate your own plan

Option 2: Sample plan