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 (1800cals, 139g protein, 59g net carbs, 99g fat 27g fiber per day) cannot be customized.
Day 1
1800cals, 147g protein, 64g net carbs, 95g fat 25g fiber per day
10 2/3 oz (500cal, 59p, 0c, 29f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
6 2/3 oz (179cal, 38p, 1c, 3f)
3 serving(s) (123cal, 8p, 12c, 1f)
1 serving(s) (261cal, 3p, 36c, 9f)
Day 2
1775cals, 176g protein, 43g net carbs, 90g fat 20g fiber per day
15 oz (468cal, 77p, 5c, 15f)
1 serving(s) (82cal, 3p, 4c, 5f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 1/3 serving(s) (603cal, 63p, 25c, 23f)
Day 3
1775cals, 119g protein, 35g net carbs, 116g fat 25g fiber per day
1 serving(s) (315cal, 23p, 2c, 23f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 1/3 serving(s) (603cal, 63p, 25c, 23f)
Day 4
1800cals, 158g protein, 47g net carbs, 99g fat 22g fiber per day
13 1/3 oz (494cal, 85p, 2c, 16f)
2 carrots(s) (106cal, 1p, 10c, 5f)
2 serving(s) (213cal, 10p, 7c, 15f)
2 clementine(s) (78cal, 1p, 15c, 0f)
4 patties (474cal, 44p, 7c, 29f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 5
1850cals, 149g protein, 84g net carbs, 88g fat 28g fiber per day
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 serving(s) (58cal, 1p, 9c, 0f)
10 oz (353cal, 63p, 2c, 11f)
1 serving(s) (193cal, 3p, 25c, 7f)
3 serving(s) (123cal, 8p, 12c, 1f)
2 serving(s) (213cal, 10p, 7c, 15f)
2 clementine(s) (78cal, 1p, 15c, 0f)
4 patties (474cal, 44p, 7c, 29f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 6
1800cals, 113g protein, 68g net carbs, 104g fat 33g fiber per day
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 1/2 wrap(s) (466cal, 43p, 7c, 27f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 celery stalk (13cal, 1p, 1c, 0f)
3/4 serving(s) (412cal, 31p, 10c, 25f)
1 serving(s) (188cal, 7p, 6c, 14f)
Day 7
1800cals, 113g protein, 68g net carbs, 104g fat 33g fiber per day
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 1/2 wrap(s) (466cal, 43p, 7c, 27f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 celery stalk (13cal, 1p, 1c, 0f)
3/4 serving(s) (412cal, 31p, 10c, 25f)
1 serving(s) (188cal, 7p, 6c, 14f)
Grocery List (47 items)
Fats and Oils
Oil
1/4 lbs (115mL)
Olive oil
2 oz (62mL)
Marinade sauce
2/3 cup (156mL)
Coconut oil
2 tbsp (27g)
Mayonnaise
2 tbsp (30mL)
Vegetables and Vegetable Products
Kale leaves
3 1/2 cup, chopped (140g)
Frozen sugar snap peas
2 1/4 lbs (1005g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Garlic
6 1/2 clove(s) (20g)
Onion
2 medium (2-1/2" dia) (220g)
Cauliflower
1 3/4 head medium (5-6" dia.) (1040g)
Romaine lettuce
5 leaf outer (140g)
Raw celery
3/8 bunch (196g)
Fresh cilantro
5/8 bunch (20g)
Tomatoes
3 small whole (2-2/5" dia) (273g)
Carrots
2 large (144g)
Bell pepper
1 1/2 cup, chopped (224g)
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Spices and Herbs
Salt
1/2 oz (14g)
Cajun seasoning
1/2 oz (14g)
Black pepper
2 g (2g)
Ground ginger
1 tsp (2g)
Curry powder
1/2 tbsp (3g)
Ground coriander
1/2 tbsp (3g)
Ground cumin
1/2 tbsp (3g)
Lemon pepper
2 1/2 tsp (6g)
Garlic powder
3 dash (1g)
Dijon mustard
1 1/2 tbsp (23g)
Dairy and Egg Products
Eggs
24 medium (1062g)
Nut and Seed Products
Sunflower kernels
1/4 lbs (128g)
Walnuts
1/3 cup, shelled (33g)
Pistachios, shelled
1/2 cup (62g)
Fruits and Fruit Juices
Limes
3/8 fruit (2" dia) (28g)
Avocados
3 avocado(s) (637g)
Clementines
6 fruit (444g)
Grapes
3 cup (276g)
Lime juice
1 tbsp (14mL)
Apples
2 3/4 medium (3" dia) (501g)
Finfish and Shellfish Products
Shrimp, raw
6 3/4 oz (189g)
Cod, raw
15 oz (425g)
Canned salmon
1 5oz can(s) (undrained) (142g)
Poultry Products
Ground turkey, raw
2/3 lbs (302g)
Boneless skinless chicken breast, raw
3 lbs (1356g)
Ground chicken, raw
1 lbs (454g)
Pork Products
Bacon
13 slice(s) (130g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Sausages and Luncheon Meats
Chicken cold cuts
3/4 lbs (340g)
breakfast prep - 2 days
1. Kale & eggs
284cal, 20p, 3c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
snack prep - 3 days
dinner prep - 1 days
1. Cajun lime shrimp
179cal, 38p, 1c, 3f (per meal)
1 1/4 tsp (6mL)
3/8 fruit (2" dia) (28g)
1 1/4 tsp (3g)
6 2/3 oz (189g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Mix together the Cajun seasoning, lime juice, and oil in a resealable plastic bag. Add the shrimp, coat with marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.
2
Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade.
3
Cook the shrimp on grill or in pan until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.
4
Serve.
2. Sweet potato wedges
261cal, 3p, 36c, 9f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
2 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.25x. 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.
3. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Basic ground turkey
500cal, 60p, 0c, 29f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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. Olive oil drizzled sugar snap peas
122cal, 4p, 6c, 7f (per meal)
1/2 tbsp (8mL)
1 cup (144g)
3/4 dash (0g)
3/4 dash (0g)
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 - 1 days
1. Cajun cod
468cal, 77p, 5c, 15f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
1 tsp (5mL)
2/3 cup (96g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Marinated chicken-snap pea-cauliflower rice bowl
603cal, 63p, 25c, 23f (per meal)
16 oz (448g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 2/3 clove(s) (8g)
1/3 cup (80mL)
1/2 small (35g)
1 1/3 head medium (5-6" dia.) (784g)
2 tbsp (27g)
2/3 package (10 oz) (189g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Marinate the chicken: put chicken in a large ziplock bag with marinade. Squish to fully coat chicken. Place in fridge for at least an hour or up to overnight.
2
Prepare the rice:
3
Remove leaves and stem from cauliflower. Grate the head so that it resembles rice.
4
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.
5
Add in grated cauliflower, salt, and pepper; stir. Cook for a couple minutes until it's heated through. Set aside.
6
Prepare the chicken:
7
Heat the second half of the oil in a large skillet over medium-high heat.
8
Add the chicken to the pan and cook for 7-10 minutes, or until done, stirring occasionally.
9
Prepare the snap peas according to its package.
10
Bring the chicken, snap peas, and rice together; stir (or keep it all separate- whichever you prefer!) Serve.
breakfast prep - 2 days
1. Bacon avocado "toast"
276cal, 9p, 2c, 23f (per meal)
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
lunch prep - 1 days
1. Salmon salad lettuce wrap
315cal, 23p, 2c, 23f (per meal)
2 leaf outer (56g)
1 dash (0g)
1 dash (0g)
1 tbsp minced (15g)
1 stalk, small (5" long) (17g)
2 tbsp (30mL)
1 5oz can(s) (undrained) (142g)
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
snack prep - 2 days
1. Skillet cauliflower tots
213cal, 10p, 7c, 15f (per meal)
1 tbsp (15mL)
4 tsp (20mL)
2 tsp (6g)
2 extra large (112g)
2 cup(s), riced (256g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
dinner prep - 2 days
1. Pakistani chicken seekh
474cal, 44p, 7c, 29f (per meal)
1 tsp (2g)
1 tsp (6g)
1 tbsp (15mL)
2 clove(s) (6g)
1 large (50g)
1/2 tbsp (3g)
1/2 tbsp (3g)
1/2 tbsp (3g)
1 medium (2-1/2" dia) (110g)
1 cup (16g)
1 lbs (454g)
1
Add all ingredients except the oil to a large bowl and mix together with your hands. Be careful to not over-mix.
2
Form into long patties (for accurate serving size, make the number of patties listed in the recipes serving details).
3
Heat a large skillet with oil over medium heat. Add the patties and fry for about 5-7 minutes on each side until they are cooked through. Serve.
2. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
494cal, 85p, 2c, 16f (per meal)
2 1/2 tsp (6g)
1 1/4 tsp (6mL)
13 1/3 oz (373g)
Recipe has been scaled from original by 0.83x. 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. Roasted carrots
106cal, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 3 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.
lunch prep - 1 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. 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. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Baked fries
193cal, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
snack prep - 2 days
1. Avocado deviled eggs
257cal, 14p, 2c, 19f (per meal)
1/2 tbsp (7mL)
4 tsp, chopped (4g)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
dinner prep - 2 days
1. Avocado, apple, chicken salad
412cal, 31p, 10c, 25f (per meal)
1/2 lbs (255g)
1/2 tbsp (8mL)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3 dash (1g)
1 1/2 tbsp (23mL)
3 tbsp chopped (19g)
3/4 medium (3" dia) (137g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Chicken, bacon, avocado lettuce wrap
466cal, 43p, 7c, 27f (per meal)
6 oz (170g)
1 1/2 leaf outer (42g)
3/4 tbsp (11g)
3 slice(s) (30g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to package.
2
Spread the mustard on the inside of the leaf of lettuce.
3
Place the avocado, bacon, and chicken on the mustard.
4
Wrap up the lettuce. Serve.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
