1800 calorie intermittent fasting paleo meal plan
Table of Contents
Overview
This 1800-calorie paleo intermittent-fasting meal plan gives you a simple, actionable weekly plan whether you prefer to follow a ready-made menu or build your own. There are two possible ways to use the plan: Option 1 — generate a customizable diet plan where you pick and swap recipes to suit your tastes and schedule; Option 2 — download the pre-made PDF 7-day sample (approx. 1775 kcal, ~149 g protein, ~49 g net carbs, ~98 g fat, ~26 g fiber per day). Both approaches include a full grocery list and easy-to-follow recipes so you can start quickly.
The meals are paleo-focused and organized around an intermittent-fasting pattern to simplify eating windows and boost satiety. Typical dishes in the weekly plan include pepper-steak stir-fry with cauliflower rice, baked or grilled chicken breast with sweet potatoes and broccoli, slow-baked salmon, avocado-tuna salads and paleo wraps. This nutrition plan emphasizes higher protein and whole-food fats with lower refined carbs — a combination that can support weight management, preserve lean mass, reduce hunger, stabilize blood sugar during the day, and may reduce inflammation for some people.
To implement the plan, choose an eating window that fits your life (commonly a 16:8 intermittent-fasting window) and prepare meals ahead using the provided grocery list and prep notes. Whether you use the customizable generator to adapt meals to allergies and preferences or follow the pre-made weekly plan straight from the PDF, you should notice easier meal decisions, steadier energy, and progress toward fat-loss or body-recomposition goals if paired with consistent activity. If you have medical conditions or special dietary needs, consult a healthcare professional before beginning any new diet plan.
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 (1775cals, 149g protein, 49g net carbs, 98g fat 26g fiber per day) cannot be customized.
Day 1
1750cals, 172g protein, 58g net carbs, 86g fat 18g fiber per day
1 1/4 serving(s) (701cal, 60p, 11c, 45f)
2 1/2 cup(s) (151cal, 3p, 8c, 11f)
16 oz (635cal, 101p, 0c, 26f)
1 sweet potato(s) (216cal, 3p, 36c, 4f)
2 cup(s) (58cal, 5p, 4c, 0f)
Day 2
1750cals, 172g protein, 58g net carbs, 86g fat 18g fiber per day
1 1/4 serving(s) (701cal, 60p, 11c, 45f)
2 1/2 cup(s) (151cal, 3p, 8c, 11f)
16 oz (635cal, 101p, 0c, 26f)
1 sweet potato(s) (216cal, 3p, 36c, 4f)
2 cup(s) (58cal, 5p, 4c, 0f)
Day 3
1750cals, 115g protein, 73g net carbs, 97g fat 34g fiber per day
1 1/2 wrap(s) (593cal, 43p, 5c, 40f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 cup(s) (95cal, 1p, 18c, 0f)
9 oz (603cal, 53p, 2c, 42f)
1 serving(s) (183cal, 3p, 36c, 0f)
2 serving(s) (98cal, 9p, 7c, 0f)
Day 4
1750cals, 115g protein, 73g net carbs, 97g fat 34g fiber per day
1 1/2 wrap(s) (593cal, 43p, 5c, 40f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 cup(s) (95cal, 1p, 18c, 0f)
9 oz (603cal, 53p, 2c, 42f)
1 serving(s) (183cal, 3p, 36c, 0f)
2 serving(s) (98cal, 9p, 7c, 0f)
Day 5
1850cals, 148g protein, 21g net carbs, 118g fat 26g fiber per day
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 6
1825cals, 126g protein, 34g net carbs, 115g fat 37g fiber per day
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
3/8 cup(s) (363cal, 11p, 8c, 30f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 7
1775cals, 193g protein, 26g net carbs, 91g fat 18g fiber per day
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
3/8 cup(s) (363cal, 11p, 8c, 30f)
Grocery List (33 items)
Spices and Herbs
Oregano, dried
1 dash, ground (0g)
Black pepper
4 1/2 g (5g)
Salt
1/3 oz (9g)
Thyme, dried
1/4 tbsp, leaves (1g)
Onion powder
4 dash (1g)
Garlic powder
1 tsp (3g)
Fats and Oils
Oil
1/4 lbs (102mL)
Olive oil
1 3/4 tbsp (26mL)
Balsamic vinaigrette
5 tbsp (74mL)
Vegetables and Vegetable Products
Sweet potatoes
4 sweetpotato, 5" long (840g)
Frozen broccoli
2 1/4 lbs (1023g)
Onion
1 3/4 medium (2-1/2" dia) (195g)
Fresh ginger
2 1/2 tbsp (15g)
Garlic
5 clove(s) (15g)
Bell pepper
5 large (790g)
Romaine lettuce
3 leaf outer (84g)
Tomatoes
2 medium whole (2-3/5" dia) (236g)
Okra, frozen
1 3/4 cup (196g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/4 lbs (1463g)
Other
Frozen cauliflower
5 cup (567g)
Mixed greens
2 1/2 cup (75g)
Italian seasoning
5 dash (2g)
Beef Products
Sirloin steak, raw
1 1/4 lbs (567g)
Finfish and Shellfish Products
Salmon
2 lbs (907g)
Canned tuna
5 1/2 can (946g)
Fruits and Fruit Juices
Lemon
3/4 large (63g)
Avocados
5 1/4 avocado(s) (1055g)
Blueberries
2 cup (296g)
Lime juice
2 fl oz (58mL)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Mixed nuts
13 1/4 tbsp (112g)
Sausages and Luncheon Meats
Ham cold cuts
3/4 lbs (340g)
Pork Products
Bacon
6 slice(s) (60g)
dinner prep - 2 days
1. Basic chicken breast
635cal, 101p, 0c, 26f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Broccoli
58cal, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Baked sweet potatoes
216cal, 3p, 36c, 4f (per meal)
1 dash, ground (0g)
1/2 tbsp (8mL)
2 sweetpotato, 5" long (420g)
1 dash, ground (0g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Option 1: Whole Sweet Potatoes: Place whole sweet potatoes in a baking dish. Rub them with oil, oregano, and salt and pepper to fully coat. Bake for 60 minutes or until soft when pierced with a fork.
3
Option 2: Cubed Sweet Potatoes: Place cubed sweet potatoes in a baking dish. Drizzle with oil, and sprinkle with oregano, salt, and pepper. Toss to evenly coat. Bake for 30-40 minutes, stirring halfway through, or until soft and golden.
lunch prep - 2 days
1. Pepper steak stir fry
701cal, 60p, 11c, 45f (per meal)
5/8 medium (2-1/2" dia) (69g)
2 1/2 tbsp (15g)
1 1/4 tbsp (19mL)
5 dash, ground (1g)
5 clove(s) (15g)
2 1/2 medium (298g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
2
Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
3
Put steak into skillet and cook until brown, about 2-3 minutes.
4
Add vegetables back into the pan and cook for another minute or so.
5
Serve.
2. Cauliflower rice
151cal, 3p, 8c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 2 days
1. Slow-baked salmon with lemon and thyme
603cal, 53p, 2c, 42f (per meal)
18 oz (510g)
1 tbsp (17mL)
1/4 tbsp, leaves (1g)
3/4 large (63g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Roasted broccoli
98cal, 9p, 7c, 0f (per meal)
4 dash (1g)
4 dash (2g)
4 dash, ground (1g)
4 dash (3g)
2 package (568g)
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
3. Mashed sweet potatoes
183cal, 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.
lunch prep - 2 days
1. Paleo ham, bacon, avocado lettuce wrap
593cal, 43p, 5c, 40f (per meal)
3/4 avocado(s) (151g)
6 oz (170g)
3 slice(s) (30g)
1 1/2 leaf outer (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.
2. Blueberries
95cal, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Simple salmon
898cal, 81p, 0c, 64f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Broccoli
29cal, 3p, 2c, 0f (per meal)
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.
lunch 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.
dinner prep - 1 days
1. Balsamic chicken breast
789cal, 128p, 2c, 30f (per meal)
5 dash (2g)
2 1/2 tsp (13mL)
5 tbsp (75mL)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. 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. Okra
70cal, 3p, 9c, 0f (per meal)
1 3/4 cup (196g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Pour frozen okra into a saucepan.
2
Cover with water and boil for 3 minutes.
3
Drain and season to taste. Serve.