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 (1525cal, 113g protein, 48g net carbs, 87g fat, 24g fiber per day) cannot be customized.
Day 1
1450cal, 133g protein, 41g net carbs, 78g fat, 16g fiber
2/3 serving(s) (227cal, 22p, 3c, 14f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
6 oz(s) (431cal, 35p, 1c, 32f)
2/3 serving(s) (106cal, 5p, 3c, 6f)
8 oz (316cal, 51p, 1c, 12f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 2
1500cal, 114g protein, 47g net carbs, 83g fat, 26g fiber
2/3 serving(s) (227cal, 22p, 3c, 14f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1 patty (~3oz each) (299cal, 17p, 6c, 21f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
Day 3
1525cal, 115g protein, 36g net carbs, 89g fat, 29g fiber
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 4
1550cal, 98g protein, 65g net carbs, 88g fat, 25g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 5
1600cal, 110g protein, 84g net carbs, 78g fat, 28g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 serving(s) (449cal, 53p, 11c, 20f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 6
1500cal, 95g protein, 36g net carbs, 99g fat, 24g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 serving(s) (266cal, 15p, 3c, 19f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
8 oz (320cal, 51p, 1c, 13f)
1 serving(s) (166cal, 3p, 6c, 13f)
Day 7
1550cal, 127g protein, 24g net carbs, 97g fat, 17g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
8 oz (283cal, 50p, 1c, 8f)
1 serving(s) (163cal, 3p, 4c, 14f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
8 oz (320cal, 51p, 1c, 13f)
1 serving(s) (166cal, 3p, 6c, 13f)
Grocery List (52 items)
Spices and Herbs
Black pepper
11 g (11g)
Garlic powder
2 1/2 tsp (8g)
Salt
1/2 oz (17g)
Dijon mustard
1 tbsp (15g)
Thyme, dried
2 dash, leaves (0g)
Oregano, dried
1 tsp, ground (2g)
Dairy and Egg Products
Egg whites
1 1/3 large (44g)
Eggs
16 large (792g)
Other
Italian seasoning
1/2 tsp (2g)
Mixed greens
5 1/3 cup (160g)
Almond flour
1 1/2 tbsp (11g)
Ice cubes
1 cup (140g)
Fats and Oils
Oil
3 oz (87mL)
Balsamic vinaigrette
2 tbsp (31mL)
Salad dressing
1 tbsp (15mL)
Olive oil
2 1/4 oz (71mL)
Marinade sauce
4 tbsp (60mL)
Vegetables and Vegetable Products
Fresh spinach
1 1/3 cup(s) (40g)
Onion
1 medium (2-1/2" dia) (107g)
Butternut squash, raw
1/3 oz (9g)
Collard greens
1/3 lbs (151g)
Garlic
2 3/4 clove(s) (8g)
Tomatoes
6 medium whole (2-3/5" dia) (733g)
Pickles
9 medium (3" long) (252g)
Bell pepper
1 large (164g)
Carrots
3 medium (174g)
Beets, precooked (canned or refrigerated)
4 oz (113g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Zucchini
3 medium (588g)
Sausages and Luncheon Meats
Italian turkey sausage, raw
1/3 lbs (151g)
Fruits and Fruit Juices
Nectarine
2 medium (2-1/2" dia) (284g)
Orange
4 orange (616g)
Lemon juice
1/2 tbsp (8mL)
Avocados
3 1/2 avocado(s) (687g)
Lime juice
1 1/3 fl oz (40mL)
Banana
1 medium (7" to 7-7/8" long) (118g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Applesauce
2 to-go container (~4 oz) (244g)
Grapes
2 2/3 cup (245g)
Beef Products
Sirloin steak, raw
6 oz (170g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1123g)
Finfish and Shellfish Products
Canned tuna
4 3/4 can (~6 oz) (824g)
Canned salmon
2 1/2 oz (71g)
Salmon
1 fillet/s (6 oz each) (170g)
Nut and Seed Products
Almonds
3 1/4 oz (23 whole kernels) (92g)
Almond butter
3 tbsp (47g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Walnuts
10 tbsp shelled (50 halves) (63g)
Beverages
Protein powder
1 1/2 oz (40g)
Water
2 tbsp (30mL)
Sweets
Honey
1/2 tbsp (11g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tsp (0mL)
breakfast prep - 2 days
1. Butternut squash & sausage breakfast bake
225 cals, 22p, 3c, 14f (per meal)
1 1/3 dash, ground (0g)
1 1/3 large (44g)
1 1/3 dash (1g)
1 1/3 dash (1g)
1 1/3 dash (1g)
2 tsp (10mL)
1 1/3 cup(s) (40g)
1/3 small (23g)
1/3 lbs (151g)
1/3 oz (9g)
1 1/3 large (67g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400F (200C).
2
Heat a skillet over medium heat and add the turkey sausage. Break it up into crumbles and cook until done. Transfer to a greased baking dish and set aside.
3
Add oil to the pan, along with butternut squash and onion and cook for about 10 minutes until softened, stirring occasionally.
4
Stir in spices and stir in spinach in batches until it is wilted, 2 minutes.
5
Transfer butternut squash mixture to the baking dish and mix with the sausage.
6
Whisk together eggs and egg whites. Pour the eggs into the baking dish and bake for 25-30 minutes until fully cooked. Serve.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Paleo steak Bites
430 cals, 35p, 1c, 32f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
2
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
3
When steak is just about done, reduce heat to low and add in garlic. Let cook for about a minute until fragrant. stir around to coat the steak. Serve.
2. Garlic collard greens
105 cals, 5p, 3c, 6f (per meal)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 1 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
2 dash (1g)
1 tsp (5mL)
2 tbsp (30mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
snack prep - 3 days
1. Tuna pickle boats
105 cals, 16p, 1c, 4f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
2
Liberally pack the tuna into the center.
3
Season with salt/pepper to taste.
4
Serve.
dinner prep - 1 days
1. Salmon patty salad
300 cals, 17p, 6c, 21f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1 tbsp (15mL)
1/2 roma tomato (40g)
1/4 avocado(s) (50g)
1 1/2 cup (45g)
1/2 large (25g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).
2
Heat oil in a skillet over medium heat and add salmon patties and cook for a few minutes on each side until crispy on the outside and done on the inside.
3
Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.
lunch prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (~6 oz) (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1 can (~6 oz) (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
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.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 3 days
1. Almond protein balls
135 cals, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Honey dijon salmon
400 cals, 35p, 9c, 24f (per meal)
1 fillet/s (6 oz each) (170g)
1 tbsp (15g)
1/2 tbsp (11g)
1/2 clove (2g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
lunch prep - 2 days
1. Egg & avocado salad
265 cals, 15p, 3c, 19f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
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
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
450 cals, 53p, 11c, 20f (per meal)
1/2 lbs (224g)
1/2 tsp (0mL)
2 dash, leaves (0g)
1 tbsp (15mL)
1/2 medium (31g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1 lbs (448g)
1 tsp (6g)
1 tsp, ground (2g)
1 tbsp (15mL)
2 dash (1g)
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. Pan roasted zucchini
165 cals, 3p, 6c, 13f (per meal)
2 medium (392g)
1 tbsp, ground (7g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (6g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
snack prep - 2 days
lunch prep - 1 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.