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 (1500cal, 119g protein, 79g net carbs, 70g fat, 21g fiber per day) cannot be customized.
Day 1
1525cal, 106g protein, 109g net carbs, 63g fat, 22g fiber
9 oz (281cal, 46p, 3c, 9f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
2 serving(s) (366cal, 7p, 72c, 0f)
10 2/3 oz (622cal, 48p, 1c, 47f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 2
1475cal, 109g protein, 54g net carbs, 84g fat, 15g fiber
8 oz (320cal, 51p, 1c, 13f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 serving(s) (210cal, 2p, 25c, 9f)
10 2/3 oz (622cal, 48p, 1c, 47f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 3
1450cal, 136g protein, 52g net carbs, 69g fat, 24g fiber
3 sandwich(es) (542cal, 29p, 27c, 30f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
5 medallion(s) (646cal, 97p, 1c, 28f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Day 4
1450cal, 136g protein, 44g net carbs, 75g fat, 16g fiber
12 oz (473cal, 77p, 1c, 18f)
1 serving(s) (261cal, 3p, 36c, 9f)
8 oz steak (475cal, 46p, 0c, 32f)
3 1/2 cup(s) (244cal, 9p, 7c, 16f)
Day 5
1550cal, 138g protein, 86g net carbs, 63g fat, 19g fiber
10 2/3 oz (377cal, 67p, 2c, 11f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 6
1525cal, 107g protein, 78g net carbs, 79g fat, 21g fiber
6 ounces (322cal, 36p, 0c, 20f)
1 serving(s) (138cal, 2p, 12c, 7f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 7
1525cal, 101g protein, 127g net carbs, 56g fat, 28g fiber
2/3 serving(s) (398cal, 54p, 7c, 16f)
1 1/2 serving(s) (391cal, 5p, 54c, 13f)
6 ounces (322cal, 36p, 0c, 20f)
1 serving(s) (138cal, 2p, 12c, 7f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Grocery List (37 items)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (53mL)
Hot sauce
1 1/2 tbsp (23mL)
Fats and Oils
Oil
2 2/3 oz (81mL)
Olive oil
2 oz (60mL)
Balsamic vinaigrette
3 tbsp (46mL)
Marinade sauce
1/3 cup (79mL)
Mayonnaise
3 tbsp (45mL)
Spices and Herbs
Salt
2/3 oz (23g)
Black pepper
1/6 oz (6g)
Cajun seasoning
4 tsp (9g)
Garlic powder
1 dash (0g)
Rosemary
2 1/4 g (2g)
Yellow mustard
5 tsp (25g)
Oregano, dried
4 dash, ground (1g)
Other
Chicken, drumsticks, with skin
3 lbs (1285g)
Basil paste
1 tsp (5g)
Italian seasoning
3 dash (1g)
Pork rinds
1 1/2 oz (43g)
Vegetables and Vegetable Products
Sweet potatoes
11 1/2 sweetpotato, 5" long (2415g)
Frozen mixed veggies
2 cup (270g)
Frozen broccoli
5 1/2 cup (501g)
Carrots
7 medium (432g)
Frozen green beans
4 cup (484g)
Red bell pepper
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (40g)
Tomatoes
2 3/4 tbsp cherry tomatoes (25g)
Onion
1/6 medium (2-1/2" dia) (18g)
Zucchini
1/3 medium (65g)
Broccoli
1/3 cup chopped (30g)
Finfish and Shellfish Products
Cod, raw
1 1/3 lbs (595g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1090g)
Pork Products
Bacon
8 slice(s) (80g)
Pork tenderloin, raw
13 1/4 oz (378g)
Nut and Seed Products
Almonds
2 tbsp, whole (18g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Apples
1 large (3-1/4" dia) (223g)
Sausages and Luncheon Meats
Roast beef cold cuts
3 oz (85g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
dinner prep - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
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.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Sweet potato wedges
175 cals, 2p, 24c, 6f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 1 days
1. Cajun cod
280 cals, 46p, 3c, 9f (per meal)
Recipe has been scaled from original by 1.5x. 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. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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. Mixed vegetables
75 cals, 3p, 10c, 1f (per meal)
3/4 cup (101g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1/2 lbs (224g)
4 dash (3g)
4 dash, ground (1g)
1/2 tbsp (8mL)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
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. Roasted rosemary sweet potatoes
210 cals, 2p, 25c, 9f (per meal)
2/3 sweetpotato, 5" long (140g)
1 tsp (1g)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
3. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (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. Bacon crusted pork
645 cals, 97p, 1c, 28f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut pork into about 1inch (3cm) slices.
3
Season one side of the pork with mustard and salt/pepper to taste.
4
Wrap each pork medallion with a slice of bacon and place it seam-side down in a walled baking dish.
5
Bake for about 20-25 minutes until pork is fully cooked.
6
Serve.
2. Mixed vegetables
120 cals, 6p, 16c, 1f (per meal)
1 1/4 cup (169g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Roast beef, bacon, apple sandwich
540 cals, 29p, 27c, 30f (per meal)
3 slice(s) (30g)
1/2 avocado(s) (101g)
1 large (3-1/4" dia) (223g)
1 tsp (5g)
3 oz (85g)
1
Cook the bacon according to the package.
2
While the bacon cooks, core the apple and then cut the apple HORIZONTALLY into thin, but sturdy strips- you should get 6 slices (not including apple top and bottom pieces). (If you don't have an apple corer, cut the apple horizontally into the slices, then cut out the core in each slice by knife.)
3
Assemble the sandwich by putting the roast beef, bacon, avocado, and a drizzle of basil paste in between every 2 apple slices. Serve.
3. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
1 1/2 medium (92g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Classic steak
475 cals, 46p, 0c, 32f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
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).
6
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. Olive oil drizzled broccoli
245 cals, 10p, 7c, 16f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
3 1/2 cup (319g)
3 1/2 tsp (18mL)
Recipe has been scaled from original by 1.75x. 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.
lunch prep - 1 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Sweet potato wedges
260 cals, 3p, 36c, 9f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 1 days
1. Marinaded chicken breast
375 cals, 67p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.67x. 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. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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.
lunch prep - 2 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
1 1/2 lbs (680g)
3/4 oz (21g)
1 tsp (2g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Pork rind crusted cod
320 cals, 36p, 0c, 20f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Coat all sides of the fish with mayonnaise.
3
Pat on the crushed pork rinds into the mayonnaise.
4
Place fillets on a wire rack on a baking sheet (for optimal crispness).
5
Bake for 12-15 minutes until fish is flaky and done.
6
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. Carrot fries
140 cals, 2p, 12c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
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. Sweet potato wedges
390 cals, 5p, 54c, 13f (per meal)
1 tbsp (17mL)
1 1/2 sweetpotato, 5" long (315g)
1/4 tbsp (5g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.