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 (1475cals, 130g protein, 61g net carbs, 68g fat 25g fiber per day) cannot be customized.
Day 1
1475cals, 145g protein, 71g net carbs, 58g fat 24g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 slices (157cal, 24p, 3c, 5f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 2
1475cals, 145g protein, 71g net carbs, 58g fat 24g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 slices (157cal, 24p, 3c, 5f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 3
1450cals, 107g protein, 64g net carbs, 69g fat 35g fiber per day
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
9 1/3 oz (273cal, 55p, 0c, 6f)
3 cup(s) (209cal, 8p, 6c, 14f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
Day 4
1450cals, 107g protein, 64g net carbs, 69g fat 35g fiber per day
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
9 1/3 oz (273cal, 55p, 0c, 6f)
3 cup(s) (209cal, 8p, 6c, 14f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
Day 5
1525cals, 109g protein, 65g net carbs, 82g fat 21g fiber per day
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
9 oz (383cal, 48p, 0c, 21f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
8 oz (410cal, 40p, 0c, 28f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 6
1475cals, 149g protein, 45g net carbs, 72g fat 16g fiber per day
3 serving(s) (182cal, 20p, 1c, 11f)
2 celery stalk (13cal, 1p, 1c, 0f)
Day 7
1475cals, 149g protein, 45g net carbs, 72g fat 16g fiber per day
3 serving(s) (182cal, 20p, 1c, 11f)
2 celery stalk (13cal, 1p, 1c, 0f)
Grocery List (40 items)
Fruits and Fruit Juices
Banana
6 1/2 medium (7" to 7-7/8" long) (762g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Avocados
1 1/4 avocado(s) (251g)
Lime juice
1 tsp (5mL)
Grapes
2 cup (184g)
Nectarine
6 medium (2-1/2" dia) (852g)
Beverages
Protein powder
1 1/4 oz (37g)
Water
2 tbsp (30mL)
Nut and Seed Products
Almonds
1/4 lbs (119g)
Almond butter
2 1/2 oz (74g)
Sunflower kernels
2 oz (57g)
Other
Ice cubes
1 cup(s) (140g)
Italian seasoning
1/4 tbsp (3g)
Mixed greens
1 cup (30g)
Almond flour
1 tbsp (7g)
Chicken, drumsticks, with skin
1 lbs (454g)
Vegetables and Vegetable Products
Carrots
12 medium (732g)
Tomatoes
2 1/3 medium whole (2-3/5" dia) (284g)
Garlic
1/2 clove(s) (2g)
Onion
1 medium (2-1/2" dia) (126g)
Romaine lettuce
3 leaf outer (84g)
Raw celery
7 stalk, medium (7-1/2" - 8" long) (280g)
Frozen broccoli
11 1/2 cup (1047g)
Frozen sugar snap peas
2 1/3 cup (336g)
Soups, Sauces, and Gravies
Salsa
6 tbsp (108g)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Sausages and Luncheon Meats
Ham cold cuts
21 3/4 oz (616g)
Fats and Oils
Oil
2 1/2 oz (80mL)
Olive oil
1 3/4 oz (56mL)
Poultry Products
Boneless skinless chicken breast, raw
1 1/3 lbs (597g)
Boneless skinless chicken thighs
1/2 lbs (255g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1 g (1g)
Dijon mustard
1 1/2 tbsp (23g)
Cajun seasoning
1/4 cup (23g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Cod, raw
30 oz (850g)
Pork Products
Pork tenderloin, raw
18 2/3 oz (529g)
Pork shoulder
1/2 lbs (227g)
Dairy and Egg Products
Egg whites
1 1/2 cup (365g)
breakfast prep - 2 days
1. Strawberry banana protein smoothie
194cal, 15p, 21c, 4f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (15mL)
5 almond (6g)
3/4 cup, unthawed (112g)
1/2 cup(s) (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.
snack prep - 2 days
1. Ham chips with salsa
157cal, 24p, 3c, 5f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut ham into bite-sized shapes.
2
Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.
3
Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.
4
Remove from oven and let cool. They will firm up more when cool.
5
Serve with salsa.
2. Carrot sticks
68cal, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Basic chicken breast
423cal, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. 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. Sauteed garlic & herb tomatoes
64cal, 1p, 3c, 5f (per meal)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
1/2 clove(s) (2g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 2 days
1. Ham club lettuce wrap
351cal, 32p, 8c, 17f (per meal)
3 slice(s), thin/small (45g)
3/8 avocado(s) (75g)
6 slices, thin (54g)
6 oz (170g)
1 1/2 leaf outer (42g)
3/4 tbsp (11g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread the dijon on the inside of the lettuce leaf.
2
Place the ham, tomato, onion, and avocado on the mustard.
3
Wrap up the leaf. Serve.
dinner prep - 2 days
1. Avocado tuna salad
218cal, 20p, 3c, 12f (per meal)
1/4 small (18g)
4 tbsp, chopped (45g)
1 can (172g)
1 cup (30g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
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.
2. Carrot sticks
95cal, 2p, 14c, 0f (per meal)
7 medium (427g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
1. Almond protein balls
135cal, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 days
1. Nectarine
140cal, 3p, 25c, 1f (per meal)
6 medium (2-1/2" dia) (852g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
2. Celery and almond butter
100cal, 3p, 2c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
Spread almond butter along center
lunch prep - 2 days
1. Pork tenderloin
273cal, 55p, 0c, 6f (per meal)
18 2/3 oz (529g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. 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. Basic chicken thighs
383cal, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Olive oil drizzled sugar snap peas
122cal, 4p, 6c, 7f (per meal)
1/2 tbsp (8mL)
1 cup (144g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
snack prep - 3 days
1. Banana ice cream
134cal, 2p, 28c, 0f (per meal)
3 large (8" to 8-7/8" long) (408g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add the frozen banana slices to a food processor or blender and blend. Scrape down the sides as needed and continue to blend until the bananas turn into a creamy, ice cream consistency.
2
Serve immediately for a soft-serve consistency, or transfer the banana ice cream to a container and freeze for 1-2 hours for a firmer texture.
dinner prep - 1 days
1. Slow cooker carnitas
410cal, 40p, 0c, 28f (per meal)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. 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.
breakfast prep - 2 days
1. Scrambled egg whites
182cal, 20p, 1c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Cajun cod
468cal, 77p, 5c, 15f (per meal)
Recipe has been scaled from original by 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. Broccoli
58cal, 5p, 4c, 0f (per meal)
4 cup (364g)
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. Buffalo drumsticks
467cal, 36p, 0c, 36f (per meal)
1 lbs (454g)
2 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8mL)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 0.5x. 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. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.