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

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 (1575cal, 128g protein, 35g net carbs, 93g fat, 22g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Open-faced mushroom breakfast sliders
Pork rind crusted cod, garlic zucchini noodles, broccoli
Balsamic pot roast, green beans
Tuna pickle boats
Tue
Wed
Thu
Scrambled eggs with kale, tomatoes, rosemary, bacon
Sugar-free bbq chicken wings, olive oil drizzled broccoli, orange
Indian chicken wings, garlic collard greens
Sunflower seeds
Fri
Sat
Broiled tilapia, broccoli, cauliflower rice
Shrimp-broccoli-cauliflower rice bowl
Dairy and Egg Products
Eggs
13 1/2 medium (600g)
Butter
3/4 tbsp (11g)
Pork Products
Bacon
12 slice(s) (120g)
Vegetables and Vegetable Products
Portabella cap
3 piece whole (423g)
Frozen broccoli
52 oz (1472g)
Zucchini
4 1/2 medium (882g)
Garlic
8 1/4 clove(s) (25g)
Frozen green beans
2 cup (242g)
Onion
1 1/2 medium (2-1/2" dia) (150g)
Pickles
18 medium (3" long) (504g)
Kale leaves
3 cup, chopped (201g)
Tomatoes
1 1/2 cup, chopped (270g)
Collard greens
1 lb (454g)
Cauliflower
1 1/4 head medium (5-6" dia.) (735g)
Fats and Oils
Olive oil
3 oz (93mL)
Mayonnaise
3 tbsp (45mL)
Oil
1 oz (27mL)
Coconut oil
5 tsp (22g)
Other
Pork rinds
3/4 oz (21g)
Chuck roast, boneless, beef, raw
1 1/2 lb (680g)
Sugar-free barbecue sauce
2 tbsp (30g)
Finfish and Shellfish Products
Cod, raw
3 fillet(s) (4 oz each) (340g)
Canned tuna
6 packet (2.6oz) (444g)
Tilapia, raw
1/2 lb (224g)
Shrimp, raw
3/8 lb (170g)
Beverages
Water
2 cup (499mL)
Spices and Herbs
Balsamic vinegar
2 fluid ounce (60mL)
Rosemary
1/4 tbsp (1g)
Black pepper
1/16 oz (2g)
Salt
1/2 oz (14g)
Curry powder
2 tbsp (13g)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Fruits and Fruit Juices
Oranges
2 orange (308g)
Lemon juice
1/2 tbsp (8mL)
Poultry Products
Chicken wings, with skin, raw
2 1/3 lb (1059g)
breakfast prep - 3 days
1. Open-faced mushroom breakfast sliders
260 cals, 21p, 5c, 17f (per meal)
  • Eggs
    6 medium (264g)
  • Bacon
    6 slice(s) (60g)
  • Portabella cap
    3 piece whole (423g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook bacon according to package to your desired crispiness.
    2
    When cooked, remove bacon and discard most of the grease, leaving only a little in the pan.
    3
    Add the eggs, and cook sunny side up, about 5-7 minutes.
    4
    Remove the eggs, and add the portabella caps, face-down, and cook for about 4 minutes until heated through.
    5
    Plate by placing the portabella caps face-up and topping with the bacon and egg.
    6
    Serve.
    lunch prep - 3 days
    1. Pork rind crusted cod
    215 cals, 24p, 0c, 13f (per meal)
  • ,
  • Mayonnaise
    3 tbsp (45mL)
  • Pork rinds, crushed
    3/4 oz (21g)
  • Cod, raw
    3 fillet(s) (4 oz each) (340g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Coat all sides of the fish with mayonnaise.
    3
    Pat on the crushed pork rinds into the mayonnaise.
    4
    Place fillets on a wire rack on a baking sheet (for optimal crispness).
    5
    Bake for 12-15 minutes until fish is flaky and done.
    6
    Serve!
    2. Garlic zucchini noodles
    245 cals, 4p, 7c, 21f (per meal)
  • Olive oil
    1/4 cup (68mL)
  • Zucchini
    4 1/2 medium (882g)
  • Garlic, minced
    2 1/4 clove (7g)
  • Recipe has been scaled from original by 4.5x. 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.
    3. Broccoli
    115 cals, 11p, 8c, 0f (per meal)
  • ,
  • Frozen broccoli
    12 cup (1092g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 3 days
    1. Balsamic pot roast
    500 cals, 44p, 6c, 33f (per meal)
  • Chuck roast, boneless, beef, raw
    1 1/2 lb (680g)
  • Butter, divided
    3/4 tbsp (11g)
  • Water
    1 1/2 cup(s) (356mL)
  • Balsamic vinegar
    3 tbsp (45mL)
  • Onion, sliced
    3/4 large (113g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Note: Time estimates may vary depending on the size of your roast. Monitor accordingly.
    2
    Season chuck roast with salt/pepper to taste.
    3
    Heat a skillet over high heat and add half of the butter.
    4
    Once butter has melted, add the chuck roast and cook for about 4 minutes on each side until nicely browned, adding the remaining butter to the pan while flipping.
    5
    Lower the heat and deglaze the pan with the balsamic vinegar for about a minute.
    6
    Optional: If using a slow cooker or instant pot, transfer the meat and vinegar over.
    7
    Add in the water and onion; mix.
    8
    Cover and cook for the appropriate time or until roast is done. SKILLET (low heat): 2-3 hrs; SLOW COOKER (low): 7-9 hrs; SLOW COOKER (high): 4-5 hours; INSTANT POT: 35 min.
    9
    If using skillet or instant pot, remove meat, increase temperature and cook onions uncovered for about 10 minutes to thicken.
    10
    Serve meat with onion sauce.
    2. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2 cup (242g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    snack prep - 3 days
    1. Tuna pickle boats
    205 cals, 32p, 1c, 8f (per meal)
  • ,
  • Canned tuna
    6 packet (2.6oz) (444g)
  • Pickles
    18 medium (3" long) (504g)
  • Recipe has been scaled from original by 6x. 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.
    breakfast prep - 3 days
    1. Scrambled eggs with kale, tomatoes, rosemary
    235 cals, 17p, 9c, 14f (per meal)
  • Eggs
    2 extra large (112g)
  • Kale leaves
    1 cup, chopped (67g)
  • Tomatoes
    1/2 cup, chopped (90g)
  • Rosemary
    2 dash (0g)
  • Oil
    1/2 tsp (3mL)
  • Balsamic vinegar
    1 tsp (5mL)
  • Water
    3 tbsp (45mL)
  • 1
    In a small skillet, add your oil of choice over medium-high heat.
    2
    Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
    3
    Add eggs, and stir to scramble them with the veggies.
    4
    When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
    2. Bacon
    100 cals, 7p, 0c, 8f (per meal)
  • ,
  • Bacon
    2 slice(s) (20g)
  • 1
    Cook as desired or according to instructions on package.
    snack prep - 3 days
    1. Sunflower seeds
    180 cals, 9p, 2c, 14f (per meal)
  • Sunflower kernels
    3 oz (85g)
  • lunch prep - 2 days
    1. Sugar-free bbq chicken wings
    305 cals, 29p, 1c, 21f (per meal)
  • ,
  • Chicken wings, with skin, raw
    1 lb (454g)
  • Sugar-free barbecue sauce
    2 tbsp (30g)
  • Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • ,
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 cup (182g)
  • Olive oil
    2 tsp (10mL)
  • 1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    3. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • dinner prep - 2 days
    1. Indian chicken wings
    440 cals, 39p, 0c, 30f (per meal)
  • ,
  • Oil
    1 tsp (5mL)
  • Chicken wings, with skin, raw
    1 1/3 lb (605g)
  • Salt
    1 1/3 tsp (8g)
  • Curry powder
    2 tbsp (13g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    2. Garlic collard greens
    160 cals, 7p, 5c, 8f (per meal)
  • Collard greens
    1 lb (454g)
  • Oil
    1 tbsp (15mL)
  • Garlic, minced
    3 clove(s) (9g)
  • Salt
    2 dash (2g)
  • 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. Broiled tilapia
    340 cals, 45p, 1c, 17f (per meal)
  • Lemon juice
    1/2 tbsp (8mL)
  • Tilapia, raw
    1/2 lb (224g)
  • Olive oil
    1 tbsp (15mL)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. 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.
    3. Cauliflower rice
    190 cals, 8p, 16c, 8f (per meal)
  • Cauliflower
    1/2 head medium (5-6" dia.) (294g)
  • Onion, diced
    1/4 small (18g)
  • Coconut oil
    1/2 tbsp (7g)
  • Garlic, diced
    1 1/2 clove(s) (5g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. 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.
    dinner prep - 1 days
    1. Shrimp-broccoli-cauliflower rice bowl
    505 cals, 49p, 25c, 18f (per meal)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Salt
    1 1/2 dash (1g)
  • Garlic, diced
    1 1/2 clove(s) (5g)
  • Onion, diced
    1/4 small (20g)
  • Cauliflower
    3/4 head medium (5-6" dia.) (441g)
  • Coconut oil, divided
    1 tbsp (15g)
  • Frozen broccoli
    3/8 package (107g)
  • Shrimp, raw, peeled and deveined
    3/8 lb (170g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the rice:
    2
    Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
    3
    Add half of the coconut oil to a skillet over medium-high heat. Add in diced onion and garlic for a couple of minutes until softened.
    4
    Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through. Set aside.
    5
    Prepare the shrimp:
    6
    Heat the second half of the oil in a large skillet over medium-high heat.
    7
    Add the shrimp to the pan and cook for 5-6 minutes, until fully pink and opaque.
    8
    Prepare the broccoli according to its package.
    9
    Bring the shrimp, broccoli, and rice together; stir (or keep it all separate- whichever you prefer!) Serve.
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