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

Generate 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: Sample plan

This sample plan (1500cal, 119g protein, 51g net carbs, 81g fat, 24g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Scrambled eggs (dairy-free), grapes
Pan-fried salmon, broccoli
Pan fried tilapia, cauliflower rice, olive oil drizzled broccoli
Tuna pickle boats, strawberries, roasted cashews
Tue
Wed
Thu
Tarragon tilapia fillets, garlic collard greens
Pepper steak stir fry, cauliflower rice
Tuna cucumber bites, roasted cashews, clementine
Fri
Egg wrap with ham, peach
Sat
Honey dijon salmon, cauliflower rice, broccoli
Ham club lettuce wrap, roasted almonds
Dairy and Egg Products
Eggs
12 1/2 medium (552g)
Spices and Herbs
Salt
3/4 oz (21g)
Black pepper
7/24 oz (8g)
Fresh tarragon
1/2 tbsp, chopped (1g)
Dijon mustard
1 1/2 tbsp (23g)
Fats and Oils
Olive oil
3 1/4 oz (101mL)
Oil
2 tbsp (33mL)
Coconut oil
1/4 cup (50g)
Fruits and Fruit Juices
Grapes
5 1/3 cup (491g)
Strawberries
3 cup, whole (432g)
Clementines
3 fruit (222g)
Peach
2 medium (2-2/3" dia) (300g)
Avocados
3/8 avocado(s) (75g)
Finfish and Shellfish Products
Salmon
22 1/2 oz (638g)
Tilapia, raw
2 1/2 lb (1176g)
Canned tuna
3 packet (2.6oz) (222g)
Vegetables and Vegetable Products
Frozen broccoli
16 cup (1456g)
Cauliflower
2 1/4 head medium (5-6" dia.) (1299g)
Onion
1 1/2 medium (2-1/2" dia) (168g)
Garlic
13 clove(s) (40g)
Pickles
4 1/2 medium (3" long) (126g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Collard greens
2/3 lb (303g)
Bell pepper
1 1/3 medium (159g)
Fresh ginger
4 tsp (8g)
Romaine lettuce
1 1/2 leaf outer (42g)
Tomatoes
3 slice(s), thin/small (45g)
Nut and Seed Products
Roasted cashews
14 tbsp, halves and whole (120g)
Almonds
4 tbsp, whole (36g)
Beef Products
Sirloin steak, raw
2/3 lb (302g)
Sausages and Luncheon Meats
Ham cold cuts
7 1/2 oz (216g)
Sweets
Honey
1 tsp (8g)
breakfast prep - 4 days
1. Scrambled eggs (dairy-free)
165 cals, 11p, 1c, 13f (per meal)
  • Eggs
    2 medium (88g)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Beat eggs, milk, salt and pepper in medium bowl until blended.
    2
    Heat butter 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. Grapes
    75 cals, 1p, 12c, 1f (per meal)
  • Grapes
    5 1/3 cup (491g)
  • lunch prep - 3 days
    1. Pan-fried salmon
    410 cals, 35p, 0c, 30f (per meal)
  • ,
  • Oil
    1 1/2 tbsp (23mL)
  • Salmon
    18 oz (510g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    2. Broccoli
    60 cals, 5p, 4c, 0f (per meal)
  • ,
  • Frozen broccoli
    6 cup (546g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 3 days
    1. Pan fried tilapia
    225 cals, 34p, 0c, 10f (per meal)
  • ,
  • Tilapia, raw
    1 lb (504g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    1/4 tbsp (5g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Cauliflower rice
    145 cals, 6p, 12c, 6f (per meal)
  • Cauliflower
    1 head medium (5-6" dia.) (662g)
  • Onion, diced
    1/2 small (39g)
  • Coconut oil
    1 tbsp (15g)
  • Garlic, diced
    3 1/2 clove(s) (10g)
  • Salt
    1/2 tsp (3g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
    2
    Add coconut oil to a skillet over medium-high heat. Add in diced onion and garlic for a couple of minutes until softened.
    3
    Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through.
    4
    Serve.
    3. Olive oil drizzled broccoli
    210 cals, 8p, 6c, 14f (per meal)
  • ,
  • Black pepper
    1/2 tsp (0g)
  • Salt
    1/2 tsp (2g)
  • Frozen broccoli
    9 cup (819g)
  • Olive oil
    3 tbsp (45mL)
  • Recipe has been scaled from original by 4.5x. 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.
    snack prep - 3 days
    1. Tuna pickle boats
    50 cals, 8p, 0c, 2f (per meal)
  • ,
  • Canned tuna
    1 1/2 packet (2.6oz) (111g)
  • Pickles
    4 1/2 medium (3" long) (126g)
  • Recipe has been scaled from original by 1.5x. 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.
    2. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    3 cup, whole (432g)
  • 3. Roasted cashews
    140 cals, 4p, 7c, 11f (per meal)
  • ,
  • Roasted cashews
    2 2/3 tbsp, halves and whole (23g)
  • snack prep - 3 days
    1. Tuna cucumber bites
    55 cals, 8p, 1c, 2f (per meal)
  • Cucumber, sliced
    1/8 cucumber (8-1/4") (38g)
  • Canned tuna
    1/2 packet (2.6oz) (37g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice the cucumber and top slices with tuna.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    2. Roasted cashews
    105 cals, 3p, 5c, 8f (per meal)
  • ,
  • Roasted cashews
    2 tbsp, halves and whole (17g)
  • 3. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • lunch prep - 2 days
    1. Tarragon tilapia fillets
    420 cals, 68p, 1c, 16f (per meal)
  • ,
  • Tilapia, raw, ~4 fillets, unfrozen
    1 1/2 lb (672g)
  • Garlic, minced
    1 1/2 clove (5g)
  • Fresh tarragon
    1/2 tbsp, chopped (1g)
  • Coconut oil
    1 1/2 tbsp (20g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a microwavable baking dish, arrange tilapia fillets in a single layer. Drizzle with coconut oil, and dot with minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
    2
    Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
    2. Garlic collard greens
    105 cals, 5p, 3c, 6f (per meal)
  • Collard greens
    2/3 lb (303g)
  • Oil
    2 tsp (10mL)
  • Garlic, minced
    2 clove(s) (6g)
  • Salt
    1 1/3 dash (1g)
  • Recipe has been scaled from original by 0.67x. 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 - 2 days
    1. Pepper steak stir fry
    375 cals, 32p, 6c, 24f (per meal)
  • Sirloin steak, raw, cut into thin strips
    2/3 lb (302g)
  • Bell pepper, thinly sliced
    1 1/3 medium (159g)
  • Fresh ginger, minced
    4 tsp (8g)
  • Garlic, minced
    2 2/3 clove(s) (8g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Olive oil
    2 tsp (10mL)
  • Onion, sliced
    1/3 medium (2-1/2" dia) (37g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
    2
    Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
    3
    Put steak into skillet and cook until brown, about 2-3 minutes.
    4
    Add vegetables back into the pan and cook for another minute or so.
    5
    Serve.
    2. Cauliflower rice
    145 cals, 6p, 12c, 6f (per meal)
  • Cauliflower
    3/4 head medium (5-6" dia.) (441g)
  • Onion, diced
    3/8 small (26g)
  • Coconut oil
    3/4 tbsp (10g)
  • Garlic, diced
    2 1/4 clove(s) (7g)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
    2
    Add coconut oil to a skillet over medium-high heat. Add in diced onion and garlic for a couple of minutes until softened.
    3
    Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through.
    4
    Serve.
    breakfast prep - 2 days
    1. Egg wrap with ham
    160 cals, 16p, 1c, 10f (per meal)
  • ,
  • Eggs
    4 large (200g)
  • Ham cold cuts, chopped
    2 slice (46g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Crack eggs and separate out whites and yolks in separate bowls.
    2
    Lightly mix the egg whites with a fork and pour them into a small, greased, non-stick skillet over low heat, making sure mixture lays evenly in the bottom in the shape of a circle.
    3
    While egg white is cooking, mix in the ham and salt/pepper to taste to the egg yolk bowl. Mix well.
    4
    Once egg white has firmed a bit, flip it over and finish cooking the other side.
    5
    Remove egg white wrap and pour in egg yolk mixture to the skillet. Cook until done.
    6
    While egg white wrap is still warm, use it as a tortilla and add in the egg-yolk mixture.
    7
    Wrap up and serve.
    8
    To store: you can make these in bulk by wrapping them up in plastic and storing in the fridge. Reheat gently in microwave when ready to eat.
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • lunch prep - 1 days
    1. Honey dijon salmon
    300 cals, 27p, 7c, 18f (per meal)
  • Salmon
    3/4 fillet/s (6 oz each) (128g)
  • Dijon mustard
    3/4 tbsp (11g)
  • Honey
    1 tsp (8g)
  • Garlic, minced
    3/8 clove (1g)
  • Olive oil
    1/4 tbsp (4mL)
  • Recipe has been scaled from original by 0.38x. 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. Cauliflower rice
    130 cals, 5p, 11c, 5f (per meal)
  • Cauliflower
    1/3 head medium (5-6" dia.) (196g)
  • Onion, diced
    1/6 small (12g)
  • Coconut oil
    1 tsp (5g)
  • Garlic, diced
    1 clove(s) (3g)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
    2
    Add coconut oil to a skillet over medium-high heat. Add in diced onion and garlic for a couple of minutes until softened.
    3
    Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through.
    4
    Serve.
    3. Broccoli
    30 cals, 3p, 2c, 0f (per meal)
  • Frozen broccoli
    1 cup (91g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 1 days
    1. Ham club lettuce wrap
    350 cals, 32p, 8c, 18f (per meal)
  • Dijon mustard
    3/4 tbsp (11g)
  • Romaine lettuce
    1 1/2 leaf outer (42g)
  • Ham cold cuts
    6 oz (170g)
  • Onion
    6 slices, thin (54g)
  • Avocados, sliced
    3/8 avocado(s) (75g)
  • Tomatoes
    3 slice(s), thin/small (45g)
  • 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.
    2. Roasted almonds
    220 cals, 8p, 3c, 18f (per meal)
  • Almonds
    4 tbsp, whole (36g)
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