1500 calorie intermittent fasting paleo meal plan

In just a few clicks, generate your own 1500 calorie intermittent fasting 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 (1475cal, 124g protein, 51g net carbs, 77g fat, 22g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Indian chicken wings, sauteed garlic & herb tomatoes
Italian baked tilapia, mixed vegetables
Tue
Wed
Avocado and bacon egg salad, sunflower seeds, apples with lime juice
Low-carb turkey burgers, mixed vegetables, simple mixed greens salad
Thu
Fri
Sat
Bangers and cauliflower mash
Curried pork chops, cauliflower rice, mixed vegetables
Vegetables and Vegetable Products
Onion
2 1/2 small (166g)
Canned crushed tomatoes
1 1/2 can (14.5 oz) (608g)
Frozen mixed veggies
6 1/2 cup (878g)
Garlic
1 1/2 clove(s) (4g)
Tomatoes
3 medium whole (2-3/5" dia) (383g)
Portabella cap
6 piece whole (846g)
Cauliflower
1/4 head medium (5-6" dia.) (147g)
Other
Italian seasoning
2 tbsp (20g)
Mixed greens
12 1/2 cup (375g)
Frozen cauliflower
1 cup (128g)
Finfish and Shellfish Products
Tilapia, raw
2 1/4 lb (1008g)
Spices and Herbs
Salt
1 3/4 tbsp (33g)
Black pepper
3 1/2 tsp, ground (8g)
Curry powder
7/10 oz (20g)
Onion powder
1/2 tbsp (4g)
Garlic powder
3/4 tbsp (7g)
Fats and Oils
Oil
1 1/4 tbsp (19mL)
Olive oil
5/8 oz (20mL)
Salad dressing
1/2 cup (135mL)
Coconut oil
1/4 tbsp (3g)
Poultry Products
Chicken wings, with skin, raw
2 lb (908g)
Ground turkey, raw
1 1/2 lb (680g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Apples
3 medium (3" dia) (546g)
Limes
1 1/2 fruit (2" dia) (101g)
Pork Products
Bacon
4 slice(s) (40g)
Pork chop, bone-in
2 chop (356g)
Dairy and Egg Products
Eggs
6 extra large (336g)
Butter
3/4 tbsp (11g)
Nut and Seed Products
Sunflower kernels
5 1/4 oz (149g)
Sausages and Luncheon Meats
Pork sausage, raw
1 1/2 link, 4oz (170g)
dinner prep - 2 days
1. Italian baked tilapia
635 cals, 107p, 23c, 10f (per meal)
  • ,
  • Onion, chopped
    1 1/2 small (105g)
  • Italian seasoning
    1 1/2 tbsp (16g)
  • Tilapia, raw
    2 1/4 lb (1008g)
  • Canned crushed tomatoes
    1 1/2 can (14.5 oz) (608g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/2 tbsp, ground (3g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 375 F (190 C).
    2
    Heat olive oil on medium high in an oven-proof pan.
    3
    Add onion and cook 8 minutes until soft and brown.
    4
    Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
    5
    Add fish to pan then cover with rest of tomato and herbs and salt/pepper and bake in oven for 15 minutes or until done. Keep an eye to prevent fish from being over-cooked.
    6
    Serve.
    2. Mixed vegetables
    95 cals, 4p, 13c, 1f (per meal)
  • ,
  • Frozen mixed veggies
    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.
    lunch prep - 2 days
    1. Indian chicken wings
    660 cals, 58p, 0c, 45f (per meal)
  • ,
  • Oil
    1/2 tbsp (8mL)
  • Chicken wings, with skin, raw
    2 lb (908g)
  • Salt
    2 tsp (12g)
  • Curry powder
    3 tbsp (19g)
  • 1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    2. Sauteed garlic & herb tomatoes
    85 cals, 1p, 3c, 7f (per meal)
  • Black pepper
    2/3 dash, ground (0g)
  • Olive oil
    1 tbsp (15mL)
  • Garlic, minced
    2/3 clove(s) (2g)
  • Tomatoes
    2/3 pint, cherry tomatoes (199g)
  • Italian seasoning
    1 tsp (4g)
  • Salt
    1/3 tsp (2g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
    2
    Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
    3
    Serve.
    dinner prep - 3 days
    1. Low-carb turkey burgers
    470 cals, 52p, 11c, 22f (per meal)
  • Portabella cap
    6 piece whole (846g)
  • Mixed greens, packed
    1 1/2 cup (45g)
  • Tomatoes, sliced
    1 1/2 medium whole (2-3/5" dia) (185g)
  • Salt
    1/2 tbsp (9g)
  • Black pepper
    1/2 tbsp, ground (3g)
  • Onion powder
    1/2 tbsp (4g)
  • Garlic powder
    3 dash (1g)
  • Oil
    3/4 tbsp (11mL)
  • Ground turkey, raw
    1 1/2 lb (680g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, mix the turkey and all of the seasonings together.
    2
    Divide the turkey mixture into equal parts and form each into a patty.
    3
    Heat your oil of choice in a skillet over medium-high heat. Add patties to pan and cook for 4-6 minutes on each side, or until the internal temperature reaches 160 F (70 C).
    4
    Lay out the portabella caps, flat side up and top with tomato and greens. Place the burger on top and serve.
    2. Mixed vegetables
    95 cals, 4p, 13c, 1f (per meal)
  • ,
  • Frozen mixed veggies
    3 cup (405g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    3. Simple mixed greens salad
    135 cals, 3p, 8c, 9f (per meal)
  • Mixed greens
    9 cup (270g)
  • Salad dressing
    1/2 cup (135mL)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    lunch prep - 3 days
    1. Avocado and bacon egg salad
    355 cals, 21p, 4c, 26f (per meal)
  • Avocados
    1 avocado(s) (201g)
  • Salt
    4 dash (3g)
  • Bacon
    4 slice(s) (40g)
  • Garlic powder
    2 tsp (6g)
  • Mixed greens
    2 cup (60g)
  • Eggs, hard-boiled and chilled
    6 extra large (336g)
  • Recipe has been scaled from original by 1x. 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, salt, and garlic 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)
    2. Sunflower seeds
    315 cals, 15p, 4c, 25f (per meal)
  • Sunflower kernels
    5 1/4 oz (149g)
  • 3. Apples with lime juice
    120 cals, 1p, 23c, 0f (per meal)
  • Apples
    1 medium (3" dia) (182g)
  • Limes
    1/2 fruit (2" dia) (34g)
  • 1
    Slice apple, and squeeze lime juice onto slices.
    dinner prep - 1 days
    1. Curried pork chops
    480 cals, 78p, 0c, 18f (per meal)
  • Pork chop, bone-in
    2 chop (356g)
  • Curry powder
    4 dash (1g)
  • Olive oil
    1 tsp (5mL)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Cauliflower rice
    95 cals, 4p, 8c, 4f (per meal)
  • Cauliflower
    1/4 head medium (5-6" dia.) (147g)
  • Onion, diced
    1/8 small (9g)
  • Coconut oil
    1/4 tbsp (3g)
  • Garlic, diced
    3/4 clove(s) (2g)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
    2
    Add coconut oil to a skillet over medium-high heat. Add in diced onion and garlic for a couple of minutes until softened.
    3
    Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through.
    4
    Serve.
    3. Mixed vegetables
    145 cals, 7p, 19c, 1f (per meal)
  • Frozen mixed veggies
    1 1/2 cup (203g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Bangers and cauliflower mash
    700 cals, 26p, 9c, 62f (per meal)
  • Pork sausage, raw
    1 1/2 link, 4oz (170g)
  • Onion, thinly sliced
    3/4 small (53g)
  • Butter
    3/4 tbsp (11g)
  • Frozen cauliflower
    1 cup (128g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet over medium low heat. Add the onion and half of the butter. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    When cauliflower is done, transfer to a bowl and add the remaining butter. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
    4
    When all elements are done, plate and serve.
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