1700 calorie paleo meal plan
In just a few clicks, generate your own 1700 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 (1725cal, 130g protein, 89g net carbs, 82g fat, 27g fiber per day) cannot be customized.
Day 1
1725cal, 123g protein, 80g net carbs, 87g fat, 33g fiber
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (336cal, 33p, 16c, 12f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
Day 2
1700cal, 150g protein, 78g net carbs, 74g fat, 29g fiber
12 oz (444cal, 76p, 2c, 14f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (336cal, 33p, 16c, 12f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
Day 3
1750cal, 170g protein, 108g net carbs, 62g fat, 23g fiber
12 oz (444cal, 76p, 2c, 14f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 2/3 serving(s) (554cal, 66p, 33c, 14f)
2 serving(s) (141cal, 3p, 15c, 6f)
Day 4
1700cal, 117g protein, 98g net carbs, 84g fat, 23g fiber
2 serving(s) (421cal, 33p, 20c, 19f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (449cal, 53p, 11c, 20f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
Day 5
1700cal, 116g protein, 114g net carbs, 77g fat, 24g fiber
5 1/3 oz (372cal, 34p, 6c, 23f)
1 serving(s) (183cal, 3p, 36c, 0f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 2/3 serving(s) (490cal, 44p, 33c, 17f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
Day 6
1700cal, 114g protein, 86g net carbs, 88g fat, 27g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 grapefruit (119cal, 2p, 23c, 0f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 serving(s) (183cal, 3p, 36c, 0f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
Day 7
1725cal, 120g protein, 60g net carbs, 100g fat, 28g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/3 serving(s) (412cal, 41p, 8c, 24f)
1 serving(s) (230cal, 5p, 9c, 15f)
Grocery List (50 items)
Fruits and Fruit Juices
Grapes
6 cup (552g)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1/2 tsp (3mL)
Grapefruit
6 large (approx 4-1/2" dia) (1992g)
Raisins
1/2 cup, packed (83g)
Lemon
1/2 small (29g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Roasted cashews
1 cup, halves and whole (128g)
Sunflower kernels
1 1/2 oz (43g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Fats and Oils
Salad dressing
2 oz (58mL)
Oil
2 oz (60mL)
Coconut oil
1 1/2 tbsp (20g)
Olive oil
1 1/2 oz (49mL)
Balsamic vinaigrette
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1169g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Ground turkey, raw
6 3/4 oz (189g)
Vegetables and Vegetable Products
Fresh spinach
6 1/2 cup(s) (195g)
Garlic
4 clove(s) (13g)
Onion
3/8 small (26g)
Cauliflower
1 head medium (5-6" dia.) (588g)
Frozen broccoli
2 1/2 lbs (1107g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Sweet potatoes
4 sweetpotato, 5" long (837g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (834g)
Red onion
1/2 small (35g)
Artichokes, canned
2/3 cup hearts (112g)
Carrots
1/2 medium (31g)
Beets, precooked (canned or refrigerated)
4 oz (113g)
Kale leaves
1/2 bunch (85g)
Spices and Herbs
Black pepper
2 g (2g)
Salt
1/4 oz (7g)
Lemon pepper
1 1/2 tbsp (10g)
Paprika
1/2 tsp (1g)
Thyme, dried
1 g (1g)
Brown deli mustard
1 tbsp (15g)
Chipotle seasoning
1/3 tsp (1g)
Finfish and Shellfish Products
Shrimp, raw
1/2 lbs (227g)
Canned tuna
3 packet (222g)
Canned salmon
6 oz (170g)
Pork Products
Pork tenderloin, raw
10 oz (284g)
Pork loin chops, boneless, raw
6 2/3 oz (189g)
Dairy and Egg Products
Eggs
13 large (650g)
Ghee
1/2 tbsp (6g)
Other
Mixed greens
3 cup (90g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tsp (0mL)
Sweets
Honey
2/3 oz (23g)
Beef Products
Sirloin steak, raw
13 1/4 oz (378g)
Beverages
Water
2 tsp (10mL)
breakfast prep - 2 days
lunch prep - 1 days
1. Basic chicken & spinach salad
380 cals, 50p, 5c, 17f (per meal)
2 tbsp (28mL)
1 1/4 tsp (6mL)
1/2 lbs (213g)
2 1/2 cup(s) (75g)
Recipe has been scaled from original by 0.63x. 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.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Shrimp-broccoli-cauliflower rice bowl
335 cals, 33p, 16c, 12f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 clove(s) (6g)
3/8 small (26g)
1 head medium (5-6" dia.) (588g)
1 1/2 tbsp (20g)
1/2 package (142g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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.
2. Roasted cashews
260 cals, 7p, 13c, 20f (per meal)
5 tbsp, halves and whole (43g)
snack prep - 2 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. 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. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Lemon pepper chicken breast
445 cals, 76p, 2c, 14f (per meal)
1 1/2 tbsp (10g)
3/4 tbsp (11mL)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. 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
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Pork-broccoli-sweet potato bowl
555 cals, 66p, 33c, 14f (per meal)
1/4 tsp (0g)
5/6 sweetpotato, 5" long (175g)
3/8 package (118g)
1/4 tsp (1g)
1/4 tsp, ground (0g)
10 oz (284g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take 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 olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
breakfast prep - 3 days
1. Basic scrambled eggs
160 cals, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 2 days
lunch prep - 1 days
1. Salmon & artichoke salad
420 cals, 33p, 20c, 19f (per meal)
4 tbsp (60mL)
2/3 cup cherry tomatoes (99g)
3 cup (90g)
2/3 cup hearts (112g)
6 oz (170g)
Recipe has been scaled from original by 2x. 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.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
450 cals, 53p, 11c, 20f (per meal)
1/2 lbs (224g)
1/2 tsp (0mL)
2 dash, leaves (0g)
1 tbsp (15mL)
1/2 medium (31g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1 tbsp (15g)
2 tsp (14g)
1/4 tbsp, ground (1g)
1 1/3 dash (1g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. 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. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
3. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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.
dinner prep - 1 days
1. Turkey-broccoli-sweet potato bowl
490 cals, 44p, 33c, 17f (per meal)
6 2/3 oz (189g)
1/4 tsp (0g)
5/6 sweetpotato, 5" long (175g)
3/8 package (118g)
1/4 tsp (1g)
1/4 tsp, ground (0g)
1/2 tsp (2mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes with the oil, paprika, salt, and pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.
breakfast prep - 2 days
1. Sweet potato breakfast skillet
225 cals, 11p, 7c, 15f (per meal)
1/2 cup, cubes (67g)
1 large (50g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
1/2 avocado(s) (101g)
1/3 cup, chopped, cooked (60g)
1
Preheat the oven to 350 F (180 C).
2
In a small skillet add a little bit of the oil and when heated, add the cubed chicken. Cook until done, 7-10 minutes.
3
Meanwhile, preheat a separate, oven-proof, small skillet over medium-heat. When skillet is hot, add the oil and the sweet potato. Season with a small pinch of salt and pepper and stir occasionally until sweet potato is cooked through, about 5-7 minutes, depending on thickness.
4
When potato is cooked through, add the chicken and stir. Saute for another 1-2 minutes.
5
Move the potato mixture around to make a hole in the center of the skillet. Carefully crack the egg and drop it into the hole. Sprinkle the egg with a tiny bit of salt and pepper.
6
Carefully transfer the skillet to the oven and bake for about 5 minutes for a runny yolk. If you want the yolk to be harder, bake for 7-8 minutes.
7
Remove from the oven, transfer to plate and garnish with sliced avocado.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Paleo steak Bites
480 cals, 39p, 1c, 36f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
2
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
3
When steak is just about done, reduce heat to low and add in garlic. Let cook for about a minute until fragrant. stir around to coat the steak. 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.
lunch prep - 1 days
1. Chipotle honey pork chops
410 cals, 41p, 8c, 24f (per meal)
1/2 tbsp (6g)
2 tsp (10mL)
1/2 tbsp (7mL)
1/3 tsp (1g)
1/2 tbsp (9g)
6 2/3 oz (189g)
Recipe has been scaled from original by 0.67x. 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 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.