1500 calorie paleo meal plan
In just a few clicks, generate your own 1500 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 (1500cal, 121g protein, 41g net carbs, 86g fat, 21g fiber per day) cannot be customized.
Day 1
1500cal, 129g protein, 41g net carbs, 81g fat, 22g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
2 clementine(s) (78cal, 1p, 15c, 0f)
6 oz (438cal, 39p, 3c, 29f)
2 serving(s) (63cal, 3p, 8c, 0f)
2 wrap(s) (439cal, 54p, 3c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Day 2
1475cal, 178g protein, 39g net carbs, 60g fat, 19g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
2 clementine(s) (78cal, 1p, 15c, 0f)
13 1/3 oz (471cal, 84p, 2c, 14f)
1 serving(s) (76cal, 2p, 5c, 5f)
8 oz (317cal, 50p, 0c, 13f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Day 3
1500cal, 105g protein, 29g net carbs, 95g fat, 29g fiber
10 oz (370cal, 64p, 2c, 12f)
2 serving(s) (145cal, 3p, 8c, 9f)
1 serving(s) (200cal, 3p, 3c, 16f)
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
Day 4
1450cal, 122g protein, 31g net carbs, 87g fat, 18g fiber
10 oz (370cal, 64p, 2c, 12f)
2 serving(s) (145cal, 3p, 8c, 9f)
1 serving(s) (200cal, 3p, 3c, 16f)
4 1/2 oz (348cal, 27p, 12c, 20f)
1 serving(s) (63cal, 1p, 5c, 4f)
Day 5
1525cal, 114g protein, 88g net carbs, 71g fat, 22g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 serving(s) (304cal, 40p, 4c, 14f)
4 serving(s) (228cal, 1p, 50c, 0f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (82cal, 3p, 4c, 5f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Day 6
1525cal, 102g protein, 41g net carbs, 96g fat, 22g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 serving(s) (333cal, 19p, 4c, 25f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (82cal, 3p, 4c, 5f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Day 7
1550cal, 102g protein, 22g net carbs, 111g fat, 15g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 serving(s) (333cal, 19p, 4c, 25f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
12 oz (461cal, 43p, 2c, 32f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Grocery List (46 items)
Vegetables and Vegetable Products
Onion
1 medium (2-1/2" dia) (123g)
Bell pepper
2 1/3 large (380g)
Garlic
3 3/4 clove(s) (11g)
Frozen green beans
4 cup (484g)
Romaine lettuce
2 leaf outer (56g)
Tomatoes
5 medium whole (2-3/5" dia) (598g)
Collard greens
3/4 lbs (340g)
Zucchini
3/4 large (242g)
Fresh spinach
8 cup(s) (240g)
Frozen sugar snap peas
1 1/3 cup (192g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Dairy and Egg Products
Eggs
18 large (900g)
Fruits and Fruit Juices
Clementines
4 fruit (296g)
Lemon
1/4 large (21g)
Green olives
3/8 can (~6 oz) (69g)
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
1 1/2 fl oz (42mL)
Orange
3/4 orange (116g)
Applesauce
4 to-go container (~4 oz) (488g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Boneless skinless chicken breast, raw
4 1/4 lbs (1895g)
Chicken wings, with skin, raw
3/4 lbs (341g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
2 g (2g)
Rosemary, dried
1/8 oz (1g)
Fresh basil
1 oz (24g)
Lemon pepper
1 1/4 tbsp (9g)
Chili powder
2 tsp (5g)
Garlic powder
1/4 tbsp (2g)
Fats and Oils
Olive oil
2 1/2 oz (80mL)
Oil
1 oz (35mL)
Marinade sauce
6 3/4 tbsp (101mL)
Salad dressing
3 tbsp (45mL)
Soups, Sauces, and Gravies
Chicken broth
1/8 cup(s) (mL)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Snacks
Beef jerky
2 oz (57g)
Other
Mixed greens
3 cup (85g)
Cacao powder
1 tbsp (6g)
Sugar-free barbecue sauce
1 1/2 tbsp (23g)
Nut and Seed Products
Mixed nuts
2 tbsp (17g)
Sunflower kernels
1/4 lbs (106g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Beverages
Water
1/4 cup(s) (59mL)
Almond milk, unsweetened
4 tbsp (60mL)
Pork Products
Bacon
15 2/3 slice(s) (157g)
Finfish and Shellfish Products
Salmon
3/4 fillet/s (6 oz each) (128g)
breakfast prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. 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. Chicken thighs with lemon & olives
440 cals, 39p, 3c, 29f (per meal)
1 thigh (6 oz ea) (170g)
1 dash (1g)
2 dash, ground (1g)
3/4 clove(s) (2g)
3 dash (0g)
3/8 tsp (2mL)
1/4 large (21g)
1/4 small can (~2 oz) (16g)
1/8 cup(s) (mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.
2
Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.
3
Heat oven to 375 F (190 C).
4
Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.
5
Remove thighs and lemon wedges and arrange on a platter.
6
Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Buffalo chicken lettuce wrap
440 cals, 54p, 3c, 21f (per meal)
1 tsp (5mL)
2 leaf outer (56g)
1/2 lbs (227g)
2 2/3 tbsp (40mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 avocado(s) (67g)
2 2/3 tbsp cherry tomatoes (25g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
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.
snack prep - 2 days
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 1 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of 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.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: 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.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Garlic collard greens
240 cals, 11p, 7c, 13f (per meal)
3/4 lbs (340g)
3/4 tbsp (11mL)
2 1/4 clove(s) (7g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. 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. Marinaded chicken breast
470 cals, 84p, 2c, 14f (per meal)
Recipe has been scaled from original by 0.83x. 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. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Zoodles with avocado sauce
355 cals, 8p, 13c, 23f (per meal)
1/4 cup(s) (59mL)
2 1/4 tbsp (34mL)
7 1/2 cherry tomatoes (128g)
3/4 cup leaves, whole (18g)
3/4 large (242g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
lunch prep - 2 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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. Olive oil drizzled green beans
145 cals, 3p, 8c, 9f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (323g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
breakfast prep - 2 days
1. Bacon
255 cals, 18p, 1c, 20f (per meal)
5 slice(s) (50g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Paleo chocolate pudding
200 cals, 3p, 3c, 16f (per meal)
1
Blend all ingredients in a high-powered blender until creamy, about 1 minute. For a sweeter taste you can add in some of your favorite zero-calorie sweetener.
2
Eat as is or chill in the refrigerator before eating.
dinner prep - 1 days
1. Orange & rosemary salmon
350 cals, 27p, 12c, 20f (per meal)
3/4 fillet/s (6 oz each) (128g)
3 dash (0g)
3/4 orange (116g)
1 tsp (6mL)
1/2 tsp (3mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/4 tbsp (4mL)
1/4 medium (2-1/2" dia) (28g)
1/2 large (82g)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 3 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. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
3/4 clove (2g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
6 cup(s) (180g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 3 days
lunch prep - 1 days
1. Basic chicken & spinach salad
305 cals, 40p, 4c, 14f (per meal)
1 1/2 tbsp (23mL)
1 tsp (5mL)
6 oz (170g)
2 cup(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
2. Applesauce
230 cals, 1p, 50c, 0f (per meal)
4 to-go container (~4 oz) (488g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
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. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Avocado and bacon egg salad
335 cals, 19p, 4c, 25f (per meal)
2/3 avocado(s) (134g)
4 large (200g)
2 2/3 slice(s) (27g)
1/4 tbsp (2g)
1 1/3 cup (40g)
Recipe has been scaled from original by 0.67x. 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, garlic, and some salt 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)
dinner prep - 1 days
1. Sugar-free bbq chicken wings
460 cals, 43p, 2c, 32f (per meal)
Recipe has been scaled from original by 0.38x. 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 to taste.
3
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.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 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.