1800 calorie paleo meal plan
In just a few clicks, generate your own 1800 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 (1800cal, 136g protein, 76g net carbs, 92g fat, 32g fiber per day) cannot be customized.
Day 1
1850cal, 165g protein, 92g net carbs, 79g fat, 28g fiber
2 egg(s) (159cal, 13p, 1c, 12f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/3 serving(s) (582cal, 54p, 8c, 32f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
Day 2
1850cal, 165g protein, 92g net carbs, 79g fat, 28g fiber
2 egg(s) (159cal, 13p, 1c, 12f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/3 serving(s) (582cal, 54p, 8c, 32f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
Day 3
1750cal, 128g protein, 85g net carbs, 87g fat, 31g fiber
2 egg(s) (159cal, 13p, 1c, 12f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 serving(s) (550cal, 41p, 13c, 33f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 grapefruit (119cal, 2p, 23c, 0f)
Day 4
1825cal, 128g protein, 81g net carbs, 94g fat, 33g fiber
1 serving(s) (550cal, 41p, 13c, 33f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 grapefruit (119cal, 2p, 23c, 0f)
Day 5
1775cal, 142g protein, 76g net carbs, 87g fat, 30g fiber
1 serving(s) (500cal, 43p, 8c, 28f)
1 cucumber (60cal, 3p, 10c, 0f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/3 serving(s) (490cal, 58p, 2c, 28f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Day 6
1800cal, 113g protein, 51g net carbs, 110g fat, 36g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
1 serving(s) (465cal, 31p, 9c, 32f)
2 serving(s) (196cal, 8p, 14c, 6f)
6 oz (600cal, 42p, 3c, 46f)
1 serving(s) (85cal, 3p, 9c, 3f)
Day 7
1800cal, 113g protein, 51g net carbs, 110g fat, 36g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
1 serving(s) (465cal, 31p, 9c, 32f)
2 serving(s) (196cal, 8p, 14c, 6f)
6 oz (600cal, 42p, 3c, 46f)
1 serving(s) (85cal, 3p, 9c, 3f)
Grocery List (43 items)
Vegetables and Vegetable Products
Tomatoes
9 medium whole (2-3/5" dia) (1114g)
Onion
1/2 medium (2-1/2" dia) (57g)
Carrots
8 1/2 medium (514g)
Beets, precooked (canned or refrigerated)
10 oz (284g)
Frozen sugar snap peas
3 2/3 cup (528g)
Raw celery
1/6 bunch (79g)
Cucumber
3 1/2 cucumber (8-1/4") (1028g)
Brussels sprouts
5 sprouts (95g)
Romaine lettuce
2 hearts (1000g)
Garlic
1 clove (3g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Bell pepper
1 medium (119g)
Mushrooms
1/2 lbs (227g)
Fruits and Fruit Juices
Pears
3 medium (534g)
Avocados
4 avocado(s) (804g)
Lime juice
1 3/4 fl oz (53mL)
Grapefruit
5 large (approx 4-1/2" dia) (1660g)
Apples
3 medium (3" dia) (546g)
Blackberries
3 cup (432g)
Dairy and Egg Products
Eggs
12 large (600g)
Fats and Oils
Oil
3 oz (97mL)
Olive oil
2 1/2 oz (83mL)
Salad dressing
5 tbsp (75mL)
Spices and Herbs
Salt
4 1/2 g (4g)
Black pepper
1 1/2 g (1g)
Thyme, dried
1 tsp, leaves (1g)
Garlic powder
1 tsp (4g)
Curry powder
1 tbsp (6g)
Fresh basil
2 leaves (1g)
Other
Mixed greens
1 1/2 package (5.5 oz) (223g)
Frozen cauliflower
3 cup (340g)
Pork rinds
2 oz (57g)
Finfish and Shellfish Products
Canned tuna
4 can (681g)
Salmon
1 lbs (453g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1070g)
Boneless skinless chicken thighs
2/3 lb (302g)
Ground turkey, raw
10 oz (284g)
Chicken thighs, with bone and skin, raw
2 thigh (6 oz ea) (340g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/4 tsp (0mL)
Vegetable broth
1 1/2 cup(s) (mL)
Snacks
Beef jerky
5 oz (142g)
Nut and Seed Products
Coconut milk, canned
6 oz (181mL)
Beverages
Water
1/2 cup(s) (119mL)
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.
3. 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. Avocado tuna salad
580 cals, 54p, 8c, 32f (per meal)
1 1/3 avocado(s) (268g)
2 2/3 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 2/3 cup (80g)
2/3 small (47g)
2 2/3 can (459g)
2/3 cup, chopped (120g)
Recipe has been scaled from original by 2.67x. 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 - 2 days
1. Chicken beet & carrot salad bowl
560 cals, 66p, 14c, 25f (per meal)
1 1/4 lbs (560g)
1 1/4 tsp (0mL)
5 dash, leaves (1g)
2 1/2 tbsp (38mL)
1 1/4 medium (76g)
10 oz (284g)
Recipe has been scaled from original by 1.25x. 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.
2. Cauliflower rice
90 cals, 2p, 5c, 7f (per meal)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
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. Simple salmon
515 cals, 46p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.67x. 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. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
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. Avocado, apple, chicken salad
550 cals, 41p, 13c, 33f (per meal)
1 avocado(s) (201g)
1 medium (3" dia) (182g)
4 tbsp chopped (25g)
2 tbsp (30mL)
4 dash (2g)
2 dash (2g)
2 dash, ground (1g)
2 tsp (10mL)
3/4 lbs (340g)
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
2. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 3 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
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)
breakfast prep - 2 days
1. Egg & avocado salad
265 cals, 15p, 3c, 19f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
lunch prep - 1 days
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
2 tsp (10mL)
2 tsp (10mL)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
6 oz (170g)
5 sprouts (95g)
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Thyme & lime chicken thighs
490 cals, 58p, 2c, 28f (per meal)
2 tsp (10mL)
4 tsp (20mL)
1/3 tsp, leaves (0g)
2/3 lb (302g)
Recipe has been scaled from original by 0.33x. 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. Olive oil drizzled sugar snap peas
120 cals, 4p, 6c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 cup (144g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. 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 - 2 days
1. Turkey curry soup
465 cals, 31p, 9c, 32f (per meal)
1 tsp (5mL)
1 clove (3g)
1 inch (2.5cm) cube (5g)
1 medium (119g)
1 large (72g)
10 oz (284g)
1 tbsp (6g)
1 1/2 cup(s) (mL)
6 oz (181mL)
1
Heat oil in a pot over medium-high heat. Add turkey and some salt and pepper. Break apart and cook until it begins to brown, 4-5 minutes.
2
Stir in ginger, garlic, and curry powder. Cook until fragrant, about 1 minute.
3
Pour in broth, coconut milk, bell pepper, and carrot. Stir to combine.
4
Bring to a boil. Reduce to a simmer and cook, stirring occasionally, until vegetables are tender, 4-6 minutes. Season with salt and pepper to taste. Serve.
2. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (per meal)
3 tbsp (45mL)
2 medium whole (2-3/5" dia) (246g)
1 medium (61g)
2 hearts (1000g)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Blackberries
105 cals, 3p, 9c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 2 days
1. Paleo chicken thighs and mushrooms
600 cals, 42p, 3c, 46f (per meal)
1/2 lbs (227g)
2 dash (0g)
2 thigh (6 oz ea) (340g)
3 tbsp (45mL)
2 dash (1g)
1/2 cup(s) (119mL)
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 salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
2/3 package (5.5 oz) (103g)
2 tbsp (30mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 cucumber (8-1/4") (201g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
snack prep - 2 days
1. Pork rinds
150 cals, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.