1900 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 1900 calorie intermittent fasting 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 (1925cal, 146g protein, 33g net carbs, 119g fat, 33g fiber per day) cannot be customized.
Day 1
1925cal, 163g protein, 27g net carbs, 109g fat, 46g fiber
13 1/3 oz (534cal, 84p, 1c, 21f)
2 1/3 serving(s) (372cal, 17p, 11c, 20f)
2 wrap(s) (791cal, 57p, 6c, 53f)
1 serving(s) (230cal, 5p, 9c, 15f)
Day 2
1900cal, 126g protein, 34g net carbs, 121g fat, 43g fiber
2 1/2 wrap(s) (585cal, 54p, 14c, 29f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
2 wrap(s) (791cal, 57p, 6c, 53f)
1 serving(s) (230cal, 5p, 9c, 15f)
Day 3
1950cal, 130g protein, 32g net carbs, 129g fat, 32g fiber
2 1/2 wrap(s) (585cal, 54p, 14c, 29f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
2 wrap(s) (621cal, 57p, 10c, 36f)
5/8 cup(s) (437cal, 10p, 4c, 41f)
Day 4
1900cal, 128g protein, 73g net carbs, 101g fat, 43g fiber
1 1/4 serving(s) (692cal, 69p, 41c, 25f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 1/4 serving(s) (518cal, 11p, 21c, 34f)
Day 5
1900cal, 159g protein, 18g net carbs, 125g fat, 19g fiber
12 oz (700cal, 54p, 1c, 53f)
1 3/4 serving(s) (285cal, 4p, 8c, 25f)
14 oz (521cal, 79p, 1c, 22f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 6
1925cal, 177g protein, 27g net carbs, 111g fat, 31g fiber
2 1/2 wrap(s) (792cal, 69p, 14c, 46f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
14 oz (521cal, 79p, 1c, 22f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 7
1925cal, 140g protein, 23g net carbs, 134g fat, 19g fiber
2 1/2 wrap(s) (792cal, 69p, 14c, 46f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
12 oz (702cal, 60p, 0c, 51f)
1 1/3 serving(s) (217cal, 3p, 6c, 19f)
Grocery List (34 items)
Vegetables and Vegetable Products
Kale leaves
2 bunch (361g)
Romaine lettuce
16 leaf outer (448g)
Collard greens
2 2/3 lbs (1210g)
Garlic
9 1/2 clove(s) (29g)
Onion
2 medium (2-1/2" dia) (198g)
Tomatoes
3 1/3 medium whole (2-3/5" dia) (406g)
Bell pepper
1 large (164g)
Zucchini
4 medium (800g)
Fruits and Fruit Juices
Lemon
2 small (123g)
Avocados
8 avocado(s) (1595g)
Lime juice
1 tsp (5mL)
Pork Products
Bacon
22 slice(s) (220g)
Bacon, raw
2 slice(s) (57g)
Sausages and Luncheon Meats
Ham cold cuts
2 1/4 lbs (1021g)
Chicken cold cuts
1/2 lbs (227g)
Turkey cold cuts
1 1/4 lbs (567g)
Fats and Oils
Oil
1/4 cup (53mL)
Olive oil
6 1/4 tbsp (94mL)
Spices and Herbs
Salt
1/2 oz (18g)
Black pepper
5 g (5g)
Garlic powder
1/4 tsp (1g)
Dijon mustard
1/4 lbs (121g)
Cajun seasoning
4 dash (1g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lbs (657g)
Nut and Seed Products
Almonds
1 1/2 cup, whole (203g)
Walnuts
10 tbsp shelled (50 halves) (63g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Tilapia, raw
1 3/4 lbs (784g)
Other
Mixed greens
2 1/2 cup (75g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Pork rinds
11 g (11g)
Sweets
Honey
2 tbsp (42g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 tbsp (29mL)
Hot sauce
3/4 tbsp (11mL)
dinner prep - 2 days
1. Paleo ham, bacon, avocado lettuce wrap
790 cals, 57p, 6c, 53f (per meal)
2 leaf outer (56g)
4 slice(s) (40g)
1/2 lbs (227g)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. 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. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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.
lunch prep - 1 days
1. Simple chicken breast
535 cals, 84p, 1c, 21f (per meal)
13 1/3 oz (373g)
1 tsp (5g)
1 tsp, ground (2g)
2 1/2 tsp (13mL)
1/4 tsp (1g)
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 seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Garlic collard greens
370 cals, 17p, 11c, 20f (per meal)
18 2/3 oz (529g)
3 1/2 tsp (17mL)
3 1/2 clove(s) (10g)
1/4 tsp (2g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Ham club lettuce wrap
585 cals, 54p, 14c, 29f (per meal)
1 1/4 tbsp (19g)
2 1/2 leaf outer (70g)
10 oz (284g)
10 slices, thin (90g)
5/8 avocado(s) (126g)
5 slice(s), thin/small (75g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Spread the dijon on the inside of the lettuce leaf.
2
Place the ham, tomato, onion, and avocado on the mustard.
3
Wrap up the leaf. Serve.
dinner prep - 1 days
1. Chicken, bacon, avocado lettuce wrap
620 cals, 57p, 10c, 36f (per meal)
1/2 avocado(s) (101g)
4 slice(s) (40g)
1 tbsp (15g)
2 leaf outer (56g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
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. Simple kale & avocado salad
520 cals, 11p, 21c, 34f (per meal)
1 bunch (191g)
1 small (65g)
1 avocado(s) (226g)
Recipe has been scaled from original by 1.13x. 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.
lunch prep - 1 days
1. Honey mustard chicken salad
690 cals, 69p, 41c, 25f (per meal)
1/3 avocado(s) (63g)
5 tbsp, sliced (56g)
2 1/2 cup (75g)
10 oz (284g)
1/2 tbsp (8mL)
2 tbsp (42g)
2 tbsp (31g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
dinner prep - 2 days
1. Pan fried tilapia
520 cals, 79p, 1c, 22f (per meal)
1 3/4 lbs (784g)
2 1/3 tbsp (35mL)
1 tsp, ground (3g)
1 tsp (7g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Bacon zucchini noodles
165 cals, 11p, 2c, 12f (per meal)
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.
3. Garlic collard greens
240 cals, 11p, 7c, 13f (per meal)
1 1/2 lbs (680g)
1 1/2 tbsp (23mL)
4 1/2 clove(s) (14g)
3 dash (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Buffalo drumsticks
700 cals, 54p, 1c, 53f (per meal)
2 tbsp (30mL)
1 tsp (6mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Garlic zucchini noodles
285 cals, 4p, 8c, 25f (per meal)
Recipe has been scaled from original by 1.75x. 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. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
lunch prep - 2 days
1. Turkey, bacon, avocado lettuce wrap
790 cals, 69p, 14c, 46f (per meal)
1 1/4 tbsp (19g)
2 1/2 leaf outer (70g)
10 oz (284g)
5 slice(s) (50g)
5 slice, medium (1/4" thick) (100g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Spread the mustard on the inside of the leaf.
3
Place the turkey, avocado, bacon, and tomatoes on the mustard.
4
Wrap the leaf up. Serve.
dinner prep - 1 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
3/4 lbs (340g)
10 3/4 g (11g)
4 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Garlic zucchini noodles
215 cals, 3p, 6c, 19f (per meal)
Recipe has been scaled from original by 1.33x. 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. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.