1700 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 1700 calorie intermittent fasting 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 (1675cal, 144g protein, 75g net carbs, 78g fat, 28g fiber per day) cannot be customized.
Day 1
1675cal, 131g protein, 85g net carbs, 81g fat, 20g fiber
12 oz (424cal, 76p, 2c, 13f)
1 sweet potato (309cal, 3p, 36c, 14f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
Day 2
1700cal, 177g protein, 17g net carbs, 93g fat, 18g fiber
1 2/3 serving(s) (507cal, 67p, 6c, 23f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
Day 3
1675cal, 132g protein, 40g net carbs, 99g fat, 21g fiber
4 link (508cal, 56p, 8c, 28f)
4 serving(s) (326cal, 11p, 16c, 19f)
Day 4
1700cal, 150g protein, 68g net carbs, 81g fat, 25g fiber
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (261cal, 3p, 36c, 9f)
4 link (508cal, 56p, 8c, 28f)
4 serving(s) (326cal, 11p, 16c, 19f)
Day 5
1675cal, 134g protein, 73g net carbs, 79g fat, 30g fiber
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (261cal, 3p, 36c, 9f)
2 1/2 serving(s) (526cal, 41p, 25c, 24f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
Day 6
1725cal, 140g protein, 120g net carbs, 57g fat, 41g fiber
1 serving(s) (415cal, 20p, 46c, 6f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 cup (275cal, 3p, 62c, 0f)
16 oz (592cal, 102p, 3c, 19f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 7
1725cal, 140g protein, 120g net carbs, 57g fat, 41g fiber
1 serving(s) (415cal, 20p, 46c, 6f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 cup (275cal, 3p, 62c, 0f)
16 oz (592cal, 102p, 3c, 19f)
3 cup(s) (209cal, 8p, 6c, 14f)
Grocery List (42 items)
Fats and Oils
Oil
2 2/3 oz (82mL)
Salad dressing
1/3 cup (83mL)
Marinade sauce
6 tbsp (91mL)
Olive oil
3 1/3 oz (105mL)
Balsamic vinaigrette
5 tbsp (75mL)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
1 1/2 beets (2" dia, sphere) (75g)
Broccoli
3/4 cup chopped (68g)
Sweet potatoes
3 2/3 sweetpotato, 5" long (770g)
Onion
5/6 medium (2-1/2" dia) (88g)
Bell pepper
3/4 large (123g)
Frozen broccoli
9 1/2 cup (865g)
Fresh spinach
3 1/3 cup(s) (100g)
Frozen sugar snap peas
5 1/3 cup (768g)
Frozen green beans
2 2/3 cup (323g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (532g)
Artichokes, canned
13 1/4 tbsp hearts (140g)
Tomato paste
4 tsp (21g)
Kale leaves
1 cup, chopped (40g)
Garlic
1 1/3 clove(s) (4g)
Other
Mixed greens
6 cup (180g)
Chicken, drumsticks, with skin
3/4 lbs (340g)
Pork rinds
11 g (11g)
Beef Products
Sirloin steak, raw
1/2 lbs (213g)
Fruits and Fruit Juices
Kiwi
3 fruit (207g)
Green olives
24 large (106g)
Raisins
1 cup, packed (165g)
Lemon juice
2 tsp (10mL)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2196g)
Ground turkey, raw
1 lbs (454g)
Nut and Seed Products
Almonds
1 1/3 cup, whole (170g)
Spices and Herbs
Black pepper
2 1/2 g (3g)
Salt
1/2 oz (15g)
Cajun seasoning
4 dash (1g)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Lemon pepper
2 tbsp (14g)
Ground cumin
1 tsp (2g)
Sausages and Luncheon Meats
Chicken sausage, cooked
8 link (672g)
Soups, Sauces, and Gravies
Hot sauce
3/4 tbsp (11mL)
Finfish and Shellfish Products
Canned salmon
1/2 lbs (213g)
Beverages
Water
2 cup(s) (474mL)
Legumes and Legume Products
Black beans
1 1/3 can(s) (585g)
dinner prep - 1 days
1. Steak and beet salad
705 cals, 48p, 16c, 47f (per meal)
3/4 tbsp (11mL)
1 1/2 beets (2" dia, sphere) (75g)
3 tbsp (45mL)
3/4 cup chopped (68g)
2 1/4 cup (68g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. 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. Kiwi
140 cals, 2p, 24c, 1f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.75x. 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. Sauteed peppers and onions
95 cals, 2p, 7c, 6f (per meal)
1 tsp (6mL)
3/8 medium (2-1/2" dia) (41g)
3/4 large (123g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
3. Sweet potato medallions
310 cals, 3p, 36c, 14f (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.
dinner prep - 1 days
1. Basic ground turkey
750 cals, 89p, 0c, 44f (per meal)
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Broccoli
100 cals, 10p, 7c, 0f (per meal)
3 1/2 cup (319g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Basic chicken & spinach salad
505 cals, 67p, 6c, 23f (per meal)
2 1/2 tbsp (38mL)
1/2 tbsp (8mL)
10 oz (284g)
3 1/3 cup(s) (100g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 2 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
8 link (672g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Olive oil drizzled sugar snap peas
325 cals, 11p, 16c, 19f (per meal)
4 dash (0g)
4 dash (2g)
5 1/3 cup (768g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 4x. 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.
lunch prep - 1 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
3/4 lbs (340g)
10 3/4 g (11g)
4 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Green beans
125 cals, 6p, 16c, 1f (per meal)
2 2/3 cup (323g)
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. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. 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. Sweet potato wedges
260 cals, 3p, 36c, 9f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
1 tsp (6g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 1 days
1. Salmon & artichoke salad
525 cals, 41p, 25c, 24f (per meal)
5 tbsp (75mL)
13 1/3 tbsp cherry tomatoes (124g)
3 3/4 cup (113g)
13 1/3 tbsp hearts (140g)
1/2 lbs (213g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. 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. Olive oil drizzled broccoli
210 cals, 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 - 2 days
1. Black bean & sweet potato stew
415 cals, 20p, 46c, 6f (per meal)
4 tsp (21g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
1 tsp (2g)
1 1/3 clove(s) (4g)
2/3 small (47g)
2/3 sweetpotato, 5" long (140g)
2 cup(s) (474mL)
1 1/3 can(s) (585g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
