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
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 (1475cal, 130g protein, 55g net carbs, 75g fat, 18g fiber per day) cannot be customized.
Day 1
1450cal, 174g protein, 53g net carbs, 54g fat, 16g fiber
1 1/3 serving(s) (599cal, 70p, 15c, 27f)
1 apple(s) (105cal, 1p, 21c, 0f)
16 oz (592cal, 102p, 3c, 19f)
3 carrots(s) (158cal, 2p, 15c, 8f)
Day 2
1475cal, 156g protein, 83g net carbs, 49g fat, 20g fiber
2 burger(s) (375cal, 45p, 0c, 22f)
3 beets (72cal, 3p, 12c, 0f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
16 oz (592cal, 102p, 3c, 19f)
3 carrots(s) (158cal, 2p, 15c, 8f)
Day 3
1525cal, 117g protein, 74g net carbs, 76g fat, 18g fiber
2 burger(s) (375cal, 45p, 0c, 22f)
3 beets (72cal, 3p, 12c, 0f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 1/2 chop(s) (642cal, 62p, 4c, 41f)
1 1/4 serving(s) (157cal, 3p, 4c, 13f)
Day 4
1475cal, 95g protein, 22g net carbs, 104g fat, 19g fiber
1 patties (4oz each) (333cal, 23p, 0c, 27f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
1 1/2 chop(s) (642cal, 62p, 4c, 41f)
1 1/4 serving(s) (157cal, 3p, 4c, 13f)
Day 5
1450cal, 122g protein, 48g net carbs, 79g fat, 17g fiber
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (325cal, 22p, 5c, 23f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 6
1450cal, 122g protein, 48g net carbs, 79g fat, 17g fiber
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (325cal, 22p, 5c, 23f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 7
1550cal, 124g protein, 56g net carbs, 83g fat, 18g fiber
1 serving(s) (596cal, 81p, 10c, 24f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
1 1/2 serving(s) (665cal, 41p, 32c, 40f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Grocery List (44 items)
Fats and Oils
Oil
2 1/2 oz (72mL)
Olive oil
5 oz (154mL)
Balsamic vinaigrette
3 tbsp (45mL)
Vegetables and Vegetable Products
Carrots
7 3/4 medium (473g)
Beets, precooked (canned or refrigerated)
16 oz (451g)
Sweet potatoes
3 1/3 sweetpotato, 5" long (700g)
Asparagus
1 3/4 lbs (794g)
Garlic
4 1/2 clove(s) (14g)
Kale leaves
1 1/4 bunch (213g)
Romaine lettuce
1 leaf inner (6g)
Zucchini
2 1/2 medium (490g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (337g)
Red bell pepper
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (60g)
Onion
1/4 medium (2-1/2" dia) (28g)
Broccoli
1/2 cup chopped (46g)
Spices and Herbs
Lemon pepper
2 tbsp (14g)
Thyme, dried
1/3 tsp, leaves (0g)
Salt
3 1/2 tsp (21g)
Black pepper
1/4 oz (6g)
Ground coriander
1 1/2 tbsp (8g)
Ground cumin
11 g (11g)
Chili powder
2 tsp (5g)
Fresh basil
12 leaves (6g)
Dijon mustard
3 tbsp (50g)
Balsamic vinegar
3/4 tbsp (11mL)
Garlic powder
1 tsp (3g)
Paprika
1 tsp (2g)
Oregano, dried
1/4 tbsp, ground (1g)
Rosemary, dried
4 dash (1g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2329g)
Ground turkey, raw
1 lbs (454g)
Chicken wings, with skin, raw
10 1/4 oz (292g)
Soups, Sauces, and Gravies
Apple cider vinegar
2/3 tsp (0mL)
Fruits and Fruit Juices
Apples
1 medium (3" dia) (182g)
Lemon juice
2 2/3 fl oz (81mL)
Lemon
1 1/4 small (73g)
Avocados
1 3/4 avocado(s) (352g)
Green olives
12 large (53g)
Pork Products
Pork loin chops, boneless, raw
3 chop (555g)
Bacon
1 slice(s) (10g)
Bacon, raw
4 slice(s) (113g)
Other
Ground beef (20% fat)
4 oz (113g)
Mixed greens
2 1/2 cup (74g)
Sweets
Honey
3 oz (88g)
dinner prep - 2 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Roasted carrots
160 cals, 2p, 15c, 8f (per meal)
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 1 days
1. Chicken beet & carrot salad bowl
600 cals, 70p, 15c, 27f (per meal)
2/3 lbs (299g)
2/3 tsp (0mL)
1/3 tsp, leaves (0g)
4 tsp (20mL)
2/3 medium (41g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
lunch prep - 2 days
1. Simple plain turkey burger
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. 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.
3. Beets
70 cals, 3p, 12c, 0f (per meal)
6 beets (2" dia, sphere) (300g)
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
dinner prep - 2 days
1. Coriander and cumin rubbed pork chops
645 cals, 62p, 4c, 41f (per meal)
3 dash (0g)
3 chop (555g)
3 tbsp (45mL)
1 1/2 tbsp (8g)
1 1/2 tbsp (9g)
1/4 tbsp (5g)
4 1/2 clove(s) (14g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Asparagus
155 cals, 3p, 4c, 13f (per meal)
10 oz (284g)
2 tbsp (28mL)
5 dash (4g)
5 dash, ground (1g)
2 tbsp (28mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 1 days
1. Bacon hamburger lettuce wrap
335 cals, 23p, 0c, 27f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat and cook bacon until done.
2
Meanwhile, form the beef into patties and season all sides with salt/pepper to taste.
3
Remove cooked bacon and place the patties in the skillet. Cook on each side for about 4 minutes (or until internal temperature reaches about 160 F (70 C)).
4
When patties are done, place on romaine lettuce and top with bacon.
5
Serve.
2. Simple kale & avocado salad
345 cals, 7p, 14c, 23f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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 & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. Bacon zucchini noodles
325 cals, 22p, 5c, 23f (per meal)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Honey mustard chicken
435 cals, 52p, 28c, 12f (per meal)
3 tbsp (50g)
3 tbsp (68g)
2 1/2 tsp (12mL)
1 lbs (454g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated.
5
Remove from skillet and serve.
2. Asparagus
280 cals, 6p, 7c, 23f (per meal)
18 oz (510g)
1/4 cup (51mL)
1 tsp (7g)
1 tsp, ground (3g)
1/4 cup (51mL)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
dinner prep - 1 days
1. Honey balsamic chicken salad
665 cals, 41p, 32c, 40f (per meal)
10 1/4 oz (292g)
2 1/2 cup (74g)
3/4 tbsp (11mL)
1 tsp (2g)
1 tsp (3g)
1 tsp (2g)
3 tbsp (45mL)
1 tbsp (20g)
10 1/4 tbsp cherry tomatoes (96g)
Recipe has been scaled from original by 0.21x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Mix paprika, garlic powder, and cumin in a small bowl with some salt/pepper. Coat chicken and bake on a baking sheet for about 25 minutes.
3
Meanwhile, mix honey and balsamic vinegar together, set aside.
4
When chicken is done, brush the honey balsamic glaze onto the chicken and bake for another 3 minutes.
5
Serve with greens, tomatoes, and balsamic vinaigrette.
2. Avocado
175 cals, 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.
lunch prep - 1 days
1. One pan roasted chicken & veggies
595 cals, 81p, 10c, 24f (per meal)
3/4 lbs (340g)
1/4 tbsp, ground (1g)
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (60g)
4 tbsp cherry tomatoes (37g)
1 tbsp (15mL)
1/4 medium (2-1/2" dia) (28g)
1/2 medium (98g)
3 dash (2g)
3 dash, ground (1g)
1/2 cup chopped (46g)
Recipe has been scaled from original by 0.5x. 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. Roasted rosemary sweet potatoes
105 cals, 1p, 12c, 5f (per meal)
1/3 sweetpotato, 5" long (70g)
4 dash (1g)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.