1600 calorie paleo meal plan
In just a few clicks, generate your own 1600 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 (1575cal, 124g protein, 45g net carbs, 91g fat, 23g fiber per day) cannot be customized.
Day 1
1525cal, 100g protein, 24g net carbs, 105g fat, 19g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 1/2 serving(s) (463cal, 31p, 5c, 34f)
2/3 cup(s) (40cal, 1p, 2c, 3f)
1/2 serving(s) (167cal, 10p, 2c, 12f)
6 oz (222cal, 38p, 1c, 7f)
2 serving(s) (299cal, 6p, 11c, 24f)
Day 2
1550cal, 146g protein, 27g net carbs, 85g fat, 26g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
12 oz (424cal, 76p, 2c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1/2 serving(s) (167cal, 10p, 2c, 12f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 cup(s) (69cal, 2p, 6c, 4f)
Day 3
1600cal, 140g protein, 64g net carbs, 76g fat, 23g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
12 oz (424cal, 76p, 2c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 sweet potato(es) (385cal, 27p, 37c, 12f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 4
1650cal, 138g protein, 82g net carbs, 76g fat, 19g fiber
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
6 oz (386cal, 38p, 0c, 26f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 5
1575cal, 105g protein, 54g net carbs, 92g fat, 30g fiber
1/2 serving(s) (280cal, 24p, 4c, 18f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 medallion(s) (258cal, 39p, 0c, 11f)
1 serving(s) (163cal, 3p, 4c, 14f)
3 cup(s) (87cal, 8p, 6c, 0f)
Day 6
1550cal, 117g protein, 30g net carbs, 96g fat, 25g fiber
5 1/3 oz (311cal, 24p, 0c, 24f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 medallion(s) (258cal, 39p, 0c, 11f)
1 serving(s) (163cal, 3p, 4c, 14f)
3 cup(s) (87cal, 8p, 6c, 0f)
Day 7
1625cal, 122g protein, 31g net carbs, 105g fat, 17g fiber
5 1/3 oz (311cal, 24p, 0c, 24f)
1 serving(s) (230cal, 5p, 9c, 15f)
8 oz (558cal, 52p, 9c, 35f)
1 cup(s) (29cal, 3p, 2c, 0f)
Grocery List (52 items)
Vegetables and Vegetable Products
Tomatoes
6 slice(s), thick/large (1/2" thick) (162g)
Cabbage
1/6 head, small (about 4-1/2" dia) (134g)
Cauliflower
2 cup chopped (1/2" pieces) (214g)
Garlic
3 1/2 clove(s) (11g)
Kale leaves
1 lbs (474g)
Bell pepper
1 1/2 large (224g)
Onion
1/4 medium (2-1/2" dia) (31g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Carrots
5/8 medium (38g)
Beets, precooked (canned or refrigerated)
5 oz (142g)
Fresh ginger
1/2 tbsp (3g)
Zucchini
2 medium (392g)
Frozen broccoli
7 cup (637g)
Dairy and Egg Products
Eggs
19 large (950g)
Ghee
2 tbsp (28g)
Fruits and Fruit Juices
Avocados
4 1/3 avocado(s) (871g)
Lime juice
1 tsp (5mL)
Lemon
2 small (116g)
Grapes
1 1/2 cup (138g)
Pears
2 medium (356g)
Spices and Herbs
Salt
1/3 oz (10g)
Black pepper
2 1/4 g (2g)
Fresh basil
6 leaves (3g)
Yellow mustard
1 1/2 tbsp (23g)
Lemon pepper
1 tsp (3g)
Garlic powder
1/2 tsp (1g)
Thyme, dried
1 1/4 g (1g)
Brown deli mustard
3/4 tbsp (11g)
Fats and Oils
Oil
1 1/3 oz (40mL)
Olive oil
2 1/2 tbsp (37mL)
Salad dressing
4 tbsp (60mL)
Marinade sauce
3/4 cup (180mL)
Other
Frozen cauliflower
2/3 cup (76g)
Ground beef (20% fat)
6 oz (170g)
Mixed greens
3 2/3 cup (110g)
Chicken, drumsticks, with skin
2/3 lbs (303g)
Soups, Sauces, and Gravies
Chicken bouillon
1/6 cube (1g)
Apple cider vinegar
5/8 tsp (0mL)
Frank's red hot sauce
1 3/4 tbsp (26mL)
Salsa
6 tbsp (108g)
Beverages
Water
1/4 cup(s) (59mL)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1120g)
Chicken thighs, with bone and skin, raw
14 oz (397g)
Pork Products
Bacon
5 1/3 slice(s) (53g)
Pork tenderloin, raw
2/3 lbs (302g)
Finfish and Shellfish Products
Canned tuna
1 can (~6 oz) (172g)
Beef Products
Ground beef (93% lean)
4 oz (114g)
Sirloin steak, raw
4 oz (113g)
Sausages and Luncheon Meats
Ham cold cuts
14 slice (322g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Walnuts
4 tbsp shelled (50 halves) (25g)
Sweets
Honey
1/2 tbsp (11g)
breakfast prep - 3 days
1. Eggs with tomato and avocado
325 cals, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 large (100g)
1/2 avocado(s) (101g)
2 dash (1g)
2 dash (0g)
2 leaves (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
lunch prep - 1 days
1. Beef and cabbage skillet
465 cals, 31p, 5c, 34f (per meal)
6 oz (170g)
1/6 cube (1g)
1/2 tsp (3g)
1/6 head, small (about 4-1/2" dia) (134g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat a large, walled skillet over medium heat.
2
Add the ground beef and break up into pieces. Using your fingers, break up the bouillon cube and sprinkle and mix in. Add a splash of water if necessary so that the bouillon fully dissolves.
3
Cook until beef is browned and mostly done.
4
Add in the mustard and mix.
5
Add the cabbage and mix.
6
Cook until cabbage is soft, but still firm, about 5 minutes.
7
Serve.
2. Cauliflower rice
40 cals, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
220 cals, 38p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.38x. 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. Garlic cauliflower mashed 'potatoes'
300 cals, 6p, 11c, 24f (per meal)
2 dash, ground (1g)
4 dash (3g)
2 cup chopped (1/2" pieces) (214g)
2 tbsp (28g)
1 clove (3g)
1/4 cup(s) (59mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash and mix with a fork.
4
Serve.
snack prep - 2 days
1. Avocado and bacon egg salad
165 cals, 10p, 2c, 12f (per meal)
1/3 avocado(s) (67g)
2 large (100g)
1 1/3 slice(s) (13g)
1/3 tsp (1g)
2/3 cup (20g)
Recipe has been scaled from original by 0.33x. 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. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (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. Simple kale salad
70 cals, 2p, 6c, 4f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 1.5x. 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. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Garlic beef stuffed sweet potatoes
385 cals, 27p, 37c, 12f (per meal)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
1 dash (0g)
4 oz (114g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add the ground beef and garlic powder. Break the beef apart and let it brown.
4
Once beef is fully cooked, split open sweet potatoes with a knife and stuff with the garlicy beef mixture. Serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Egg wrap with ham
160 cals, 16p, 1c, 10f (per meal)
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.
breakfast prep - 2 days
1. Kale & eggs
195 cals, 14p, 3c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
lunch prep - 1 days
1. Chicken beet & carrot salad bowl
560 cals, 66p, 14c, 25f (per meal)
10 oz (280g)
5/8 tsp (0mL)
1/3 tsp, leaves (0g)
1 1/4 tbsp (19mL)
5/8 medium (38g)
5 oz (142g)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
2 dash (2g)
1 dash, ground (0g)
1 thigh (6 oz ea) (170g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees.
2
Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
3
Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
4
Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
2. Mashed sweet potatoes
185 cals, 3p, 36c, 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.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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. Pepper steak stir fry
280 cals, 24p, 4c, 18f (per meal)
4 oz (113g)
1/2 medium (60g)
1/2 tbsp (3g)
1 clove(s) (3g)
1 dash, ground (0g)
1/4 tbsp (4mL)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.25x. 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. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Bacon crusted pork
260 cals, 39p, 0c, 11f (per meal)
Recipe has been scaled from original by 0.67x. 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. Broccoli
85 cals, 8p, 6c, 0f (per meal)
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.
3. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. 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. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. Ham chips with salsa
155 cals, 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.
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
560 cals, 52p, 9c, 35f (per meal)
3/4 tbsp (11g)
1/2 tbsp (11g)
4 dash, ground (1g)
1 dash (1g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
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.