1700 calorie paleo meal plan
Table of Contents
Overview
This 1700 calorie paleo meal plan offers a practical, food-first weekly plan with a 7-day sample, complete recipes and a consolidated grocery list. The pre-made PDF lists daily targets of about 1700 kcal with roughly 124 g protein, 67 g net carbs, 93 g fat and 23 g fiber — focused on whole paleo foods like eggs, fish, chicken, vegetables, nuts and healthy oils. Sample meals are simple to prepare and include dishes such as egg in an eggplant for breakfast, broiled tilapia or chicken & green bean cottage pie for lunch, and avocado tuna salad or thyme & lime chicken thighs for dinner.
There are two ways to use this plan: generate your own customizable meal plan (pick, swap or randomize recipes until it fits your tastes and schedule) or download the pre-made 1700-calorie PDF, which is a fixed diet plan with set macros and menus. Both approaches provide a complete weekly plan and an organized grocery list to streamline meal prep and shopping; the customizable option is ideal when you want to exclude ingredients, pin favorite meals, or adjust portioning for activity levels. Recipes are easy to follow and the weekly plan supports batch cooking and simple snack options to keep you on track.
Following this nutrition plan can help with weight management, improved satiety and steadier energy throughout the day due to its higher protein and healthy-fat focus and lower processed-carbohydrate content. Over time people commonly experience reduced cravings, less bloating and support for lean-mass maintenance when combined with resistance training, though individual results vary. As with any diet plan, consult a registered dietitian or healthcare provider if you have medical conditions or specific performance goals before starting.
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 (1700cals, 124g protein, 67g net carbs, 93g fat 23g fiber per day) cannot be customized.
Day 1
1675cals, 118g protein, 59g net carbs, 100g fat 20g fiber per day
1 serving(s) (514cal, 40p, 5c, 37f)
Day 2
1800cals, 129g protein, 100g net carbs, 85g fat 29g fiber per day
1 1/3 serving(s) (414cal, 30p, 29c, 17f)
2 serving(s) (171cal, 6p, 17c, 6f)
9 oz (449cal, 60p, 6c, 19f)
2 serving(s) (141cal, 3p, 15c, 6f)
Day 3
1700cals, 123g protein, 84g net carbs, 87g fat 25g fiber per day
1 1/3 serving(s) (414cal, 30p, 29c, 17f)
2 serving(s) (171cal, 6p, 17c, 6f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
9 oz (449cal, 60p, 6c, 19f)
2 serving(s) (141cal, 3p, 15c, 6f)
Day 4
1675cals, 118g protein, 45g net carbs, 103g fat 25g fiber per day
3 oz chicken (119cal, 19p, 1c, 4f)
1 serving(s) (325cal, 22p, 5c, 23f)
3 carrots(s) (158cal, 2p, 15c, 8f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
Day 5
1675cals, 118g protein, 45g net carbs, 103g fat 25g fiber per day
3 oz chicken (119cal, 19p, 1c, 4f)
1 serving(s) (325cal, 22p, 5c, 23f)
3 carrots(s) (158cal, 2p, 15c, 8f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
Day 6
1650cals, 133g protein, 69g net carbs, 86g fat 18g fiber per day
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 peach(es) (66cal, 1p, 12c, 0f)
10 oz (353cal, 63p, 2c, 11f)
4 carrots(s) (211cal, 3p, 20c, 10f)
1/2 serving(s) (75cal, 0p, 9c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 serving(s) (368cal, 43p, 1c, 21f)
1 1/4 serving(s) (227cal, 5p, 6c, 19f)
1/2 serving(s) (31cal, 1p, 2c, 2f)
Day 7
1650cals, 133g protein, 69g net carbs, 86g fat 18g fiber per day
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 peach(es) (66cal, 1p, 12c, 0f)
10 oz (353cal, 63p, 2c, 11f)
4 carrots(s) (211cal, 3p, 20c, 10f)
1/2 serving(s) (75cal, 0p, 9c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 serving(s) (368cal, 43p, 1c, 21f)
1 1/4 serving(s) (227cal, 5p, 6c, 19f)
1/2 serving(s) (31cal, 1p, 2c, 2f)
Grocery List (46 items)
Fruits and Fruit Juices
Peach
9 medium (2-2/3" dia) (1350g)
Lemon juice
3/8 fl oz (13mL)
Green olives
18 large (79g)
Lime juice
1 3/4 fl oz (53mL)
Avocados
1 1/4 avocado(s) (251g)
Applesauce
2 to-go container (~4 oz) (244g)
Dairy and Egg Products
Eggs
8 large (400g)
Parmesan cheese
2 1/2 tbsp (13g)
Fats and Oils
Oil
3 oz (97mL)
Olive oil
3 oz (93mL)
Salad dressing
4 oz (120mL)
Marinade sauce
10 tbsp (151mL)
Vegetables and Vegetable Products
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Cucumber
2 1/2 cucumber (8-1/4") (778g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (919g)
Carrots
18 large (1296g)
Raw celery
7 2/3 stalk, medium (7-1/2" - 8" long) (307g)
Fresh green beans
1/3 lbs (151g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Red onion
1 small (70g)
Onion
1 medium (2-1/2" dia) (111g)
Garlic
1/2 clove(s) (2g)
Fresh cilantro
1/8 bunch (5g)
Zucchini
4 1/2 medium (882g)
Bell pepper
1 1/2 large (231g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Mixed nuts
1/2 cup (75g)
Almond butter
1 1/2 oz (43g)
Snacks
Beef jerky
2 oz (57g)
Plantain chips
1 oz (28g)
Other
Rotisserie chicken, cooked
6 oz (170g)
Mixed greens
2 package (5.5 oz) (282g)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
1 1/2 g (1g)
Thyme, dried
1/4 tbsp, leaves (1g)
Fresh basil
18 leaves (9g)
Chili powder
1 tbsp (8g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (224g)
Canned tuna
2 1/2 can (430g)
Soups, Sauces, and Gravies
Vegetable broth
1/3 cup(s) (mL)
Worcestershire sauce
1/2 tbsp (7mL)
Poultry Products
Ground chicken, raw
2/3 lbs (302g)
Boneless skinless chicken breast, raw
2 3/4 lbs (1240g)
Boneless skinless chicken thighs
1 lb (454g)
Pork Products
Bacon
14 slice(s) (140g)
Bacon, raw
4 slice(s) (113g)
breakfast prep - 2 days
1. Egg in an eggplant
241cal, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
snack prep - 2 days
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
514cal, 40p, 5c, 37f (per meal)
1 tsp (5mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/2 large whole (3" dia) (91g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
lunch prep - 1 days
1. Broiled tilapia
340cal, 45p, 1c, 17f (per meal)
2 dash (2g)
1 tbsp (15mL)
1/2 lbs (224g)
2 dash, ground (1g)
1/2 tbsp (8mL)
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. Roasted carrots
211cal, 3p, 20c, 10f (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
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 2 days
1. Chicken & green bean cottage pie
414cal, 30p, 29c, 17f (per meal)
2 tsp (10mL)
1/3 cup(s) (mL)
1/2 tbsp (7mL)
1/3 tsp, leaves (0g)
2/3 lbs (302g)
1/3 lbs (151g)
1 1/3 sweetpotato, 5" long (280g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Submerge cubed sweet potatoes in salted water in a large saucepan and bring to a boil. Reduce to a simmer and simmer until tender, about 8-10 minutes. Drain and return to the saucepan. Mash until smooth. Season with salt and pepper and set aside.
2
Meanwhile, heat just half of the oil in a large ovenproof skillet over medium heat. Add the green beans, cover, and cook until tender, about 5 minutes. Transfer the green beans to a plate and set aside.
3
Add the remaining oil to the same skillet over medium-high heat. Add the ground chicken and cook, breaking it up into pieces with a spoon. Once browned, add the broth, Worcestershire sauce, and thyme. Stir to combine.
4
Bring the chicken mixture to a simmer and simmer until the sauce reduces slightly. Stir in the green beans. Season with salt and pepper.
5
Spoon the mashed sweet potatoes on top and spread to cover the filling. Broil until the filling is bubbling and the sweet potato is golden. Serve.
2. Simple salad with celery, cucumber & tomato
171cal, 6p, 17c, 6f (per meal)
1 1/3 package (5.5 oz) (207g)
1 1/3 medium whole (2-3/5" dia) (164g)
2 2/3 stalk, medium (7-1/2" - 8" long) (107g)
1 1/3 cucumber (8-1/4") (401g)
4 tbsp (60mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
449cal, 60p, 6c, 19f (per meal)
18 leaves (9g)
18 oz (510g)
1 tbsp (8g)
1/4 tbsp (1g)
18 large (79g)
1/4 tbsp (5g)
1 tbsp (15mL)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. 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. Tomato cucumber salad
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
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.
snack prep - 3 days
2. Celery and almond butter
100cal, 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
breakfast prep - 3 days
1. Bacon
202cal, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
dinner prep - 2 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
10 tbsp, chopped (113g)
2 1/2 can (430g)
5/8 small (44g)
2 1/2 cup (75g)
1/3 tsp (0g)
1/3 tsp (1g)
2 1/2 tsp (13mL)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 2 days
1. Cilantro lime chicken breast
119cal, 19p, 1c, 4f (per meal)
5/8 clove(s) (2g)
1/8 bunch (5g)
1 tsp (4mL)
2 tsp (11mL)
6 oz (170g)
Recipe has been scaled from original by 0.14x. Adjust cook times and pan sizes accordingly.
1
Combine the oil, garlic, some salt, half of the lime juice, and half of the cilantro into a large bowl and mix. Add in the chicken and toss to coat (optional: cover bowl and allow chicken to marinate for 1 hour to overnight).
2
Heat a grill pan or skillet over medium high heat and cook the chicken about 5 minutes on each side or until fully cooked and no longer pink on the inside.
3
Remove chicken from the pan and sprinkle on remaining lime juice and cilantro. Serve.
2. Roasted carrots
158cal, 2p, 15c, 8f (per meal)
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. Bacon zucchini noodles
325cal, 22p, 5c, 23f (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
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
snack prep - 2 days
1. Plantain chips
75cal, 0p, 9c, 4f (per meal)
1 oz (28g)
1
Approximately 3/4 cup = 1 oz
2. Celery sticks
7cal, 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.
3. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
256cal, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
1 tsp (5mL)
1 slice(s) (10g)
2 tbsp, chopped (20g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
dinner prep - 2 days
1. Thyme & lime chicken thighs
368cal, 43p, 1c, 21f (per meal)
1 tbsp (15mL)
2 tbsp (30mL)
4 dash, leaves (1g)
1 lb (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Sauteed peppers and onions
31cal, 1p, 2c, 2f (per meal)
1/4 tbsp (4mL)
1/4 medium (2-1/2" dia) (28g)
1/2 large (82g)
Recipe has been scaled from original by 0.25x. 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. Parmesan zucchini noodles
227cal, 5p, 6c, 19f (per meal)
Recipe has been scaled from original by 2.5x. 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 and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
lunch prep - 2 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.25x. 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. Roasted carrots
211cal, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.