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 (1600cal, 127g protein, 55g net carbs, 89g fat, 19g fiber per day) cannot be customized.
Day 1
1650cal, 113g protein, 45g net carbs, 103g fat, 20g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 1/2 serving(s) (472cal, 35p, 3c, 34f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
Day 2
1650cal, 113g protein, 45g net carbs, 103g fat, 20g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 1/2 serving(s) (472cal, 35p, 3c, 34f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
Day 3
1550cal, 130g protein, 37g net carbs, 91g fat, 17g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 1/4 serving(s) (386cal, 38p, 8c, 23f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
9 oz (449cal, 60p, 6c, 19f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 4
1650cal, 157g protein, 64g net carbs, 75g fat, 22g fiber
12 oz (473cal, 77p, 1c, 18f)
1 serving(s) (116cal, 3p, 6c, 8f)
8 oz (82cal, 2p, 17c, 0f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (429cal, 44p, 30c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
Day 5
1600cal, 163g protein, 58g net carbs, 72g fat, 17g fiber
12 oz (473cal, 77p, 1c, 18f)
1 serving(s) (116cal, 3p, 6c, 8f)
8 oz (82cal, 2p, 17c, 0f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (283cal, 50p, 1c, 8f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Day 6
1550cal, 112g protein, 79g net carbs, 79g fat, 19g fiber
3 oz (300cal, 21p, 1c, 23f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (188cal, 7p, 6c, 14f)
8 oz (283cal, 50p, 1c, 8f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Day 7
1575cal, 100g protein, 59g net carbs, 97g fat, 17g fiber
3 oz (300cal, 21p, 1c, 23f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 chop(s) (428cal, 41p, 3c, 28f)
1/2 serving(s) (75cal, 1p, 3c, 6f)
Grocery List (49 items)
Vegetables and Vegetable Products
Raw celery
1/2 bunch (251g)
Kale leaves
1 1/2 cup, chopped (60g)
Romaine lettuce
6 leaf outer (168g)
Onion
3 tbsp minced (45g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Broccoli
1 cup chopped (91g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (302g)
Cauliflower
1/2 head medium (5-6" dia.) (319g)
Frozen broccoli
3/8 package (107g)
Sweet potatoes
2 3/4 sweetpotato, 5" long (578g)
Mushrooms
4 oz (113g)
Garlic
1 3/4 clove(s) (5g)
Nut and Seed Products
Almond butter
1 1/2 oz (43g)
Almonds
10 tbsp, whole (89g)
Sunflower kernels
1/2 oz (14g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Spices and Herbs
Salt
1/3 oz (10g)
Black pepper
1/8 oz (2g)
Chili powder
1/2 tbsp (4g)
Fresh basil
9 leaves (5g)
Chipotle seasoning
1/3 tsp (1g)
Thyme, dried
4 dash, leaves (1g)
Paprika
3 dash (1g)
Ground coriander
1/2 tbsp (3g)
Ground cumin
1/2 tbsp (3g)
Dairy and Egg Products
Eggs
18 1/4 medium (802g)
Ghee
1/2 oz (13g)
Egg whites
2 cup (486g)
Fats and Oils
Oil
4 oz (120mL)
Mayonnaise
6 tbsp (90mL)
Salad dressing
1 cup (240mL)
Olive oil
1 2/3 oz (53mL)
Balsamic vinaigrette
6 tbsp (91mL)
Marinade sauce
1/2 cup (120mL)
Finfish and Shellfish Products
Canned salmon
3 5oz can(s) (undrained) (426g)
Fruits and Fruit Juices
Pears
4 medium (712g)
Blackberries
1 1/2 cup (216g)
Green olives
9 large (40g)
Raspberries
1 1/2 cup (185g)
Watermelon
16 oz (453g)
Other
Chicken bone broth
4 cup(s) (mL)
Mixed greens
15 cup (450g)
Italian seasoning
1/4 tbsp (3g)
Beef Products
Sirloin steak, raw
10 oz (284g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1552g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Beverages
Water
5 tbsp (77mL)
Sweets
Honey
1 1/4 tsp (9g)
Pork Products
Pork loin chops, boneless, raw
13 oz (362g)
breakfast prep - 3 days
1. Kale & eggs
190 cals, 13p, 2c, 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.
2. Celery and almond butter
100 cals, 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. Salmon salad lettuce wrap
470 cals, 35p, 4c, 34f (per meal)
6 leaf outer (168g)
3 dash (0g)
3 dash (1g)
3 5oz can(s) (undrained) (426g)
6 tbsp (90mL)
3 stalk, small (5" long) (51g)
3 tbsp minced (45g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
dinner prep - 2 days
1. Steak and beet salad
470 cals, 32p, 11c, 32f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
4 tbsp (60mL)
1 cup chopped (91g)
3 cup (90g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. Serve.
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
4 cup(s) (mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
snack prep - 3 days
1. Blackberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
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.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chipotle honey pork chops
385 cals, 38p, 8c, 23f (per meal)
1 1/4 tsp (6g)
2 tsp (9mL)
1 1/4 tsp (6mL)
1/3 tsp (1g)
1 1/4 tsp (9g)
6 1/4 oz (177g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Raspberries
55 cals, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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 cauliflower
115 cals, 3p, 6c, 8f (per meal)
4 dash, leaves (1g)
1 head small (4" dia.) (265g)
1 tbsp (15mL)
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
dinner prep - 1 days
1. Chicken-broccoli-sweet potato bowl
430 cals, 44p, 30c, 11f (per meal)
3/8 package (107g)
3/4 sweetpotato, 5" long (158g)
3 dash (1g)
6 oz (168g)
3 dash (2g)
3 dash, ground (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
snack prep - 2 days
1. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
3. Celery sticks
5 cals, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
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. Mashed sweet potatoes
90 cals, 2p, 18c, 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.
3. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Paleo chicken thighs and mushrooms
300 cals, 21p, 1c, 23f (per meal)
4 oz (113g)
1 dash (0g)
1 thigh (6 oz ea) (170g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/4 cup(s) (59mL)
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
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
breakfast prep - 2 days
1. Scrambled egg whites
245 cals, 26p, 2c, 14f (per meal)
Recipe has been scaled from original by 2x. 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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 1 days
1. Coriander and cumin rubbed pork chops
430 cals, 41p, 3c, 28f (per meal)
1 dash (0g)
1 chop (185g)
1 tbsp (15mL)
1/2 tbsp (3g)
1/2 tbsp (3g)
2 dash (2g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Garlic cauliflower mashed 'potatoes'
75 cals, 2p, 3c, 6f (per meal)
1/2 dash, ground (0g)
1 dash (1g)
1/2 cup chopped (54g)
1/2 tbsp (7g)
1/4 clove (1g)
1/8 cup(s) (15mL)
Recipe has been scaled from original by 0.13x. 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.