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 (1875cal, 174g protein, 84g net carbs, 83g fat, 27g fiber per day) cannot be customized.
Day 1
1925cal, 173g protein, 68g net carbs, 94g fat, 28g fiber
12 oz (473cal, 77p, 1c, 18f)
1 1/2 sweet potato (464cal, 5p, 54c, 21f)
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
Day 2
1850cal, 145g protein, 94g net carbs, 88g fat, 28g fiber
12 oz (473cal, 77p, 1c, 18f)
1 1/2 sweet potato (464cal, 5p, 54c, 21f)
1 2/3 serving(s) (477cal, 49p, 33c, 13f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
Day 3
1950cal, 162g protein, 66g net carbs, 98g fat, 39g fiber
2 serving(s) (1001cal, 86p, 16c, 56f)
10 oz (370cal, 64p, 2c, 12f)
1 3/4 serving(s) (368cal, 4p, 43c, 16f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 4
1850cal, 181g protein, 101g net carbs, 70g fat, 26g fiber
16 oz (565cal, 101p, 3c, 17f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
10 oz (370cal, 64p, 2c, 12f)
1 3/4 serving(s) (368cal, 4p, 43c, 16f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 5
1875cal, 154g protein, 126g net carbs, 75g fat, 22g fiber
16 oz (565cal, 101p, 3c, 17f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
6 oz (600cal, 42p, 3c, 46f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 6
1875cal, 203g protein, 67g net carbs, 78g fat, 22g fiber
4 stuffed pepper(s) (854cal, 100p, 28c, 34f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
15 oz (749cal, 100p, 10c, 31f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 7
1875cal, 203g protein, 67g net carbs, 78g fat, 22g fiber
4 stuffed pepper(s) (854cal, 100p, 28c, 34f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
15 oz (749cal, 100p, 10c, 31f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Grocery List (33 items)
Fruits and Fruit Juices
Avocados
2 avocado(s) (427g)
Lime juice
2 tbsp (31mL)
Green olives
30 large (132g)
Spices and Herbs
Salt
1 oz (32g)
Black pepper
1/4 oz (8g)
Paprika
1/2 tsp (1g)
Rosemary
3 1/2 tsp (4g)
Lemon pepper
1 1/4 tbsp (9g)
Chili powder
5 tsp (14g)
Fresh basil
30 leaves (15g)
Taco seasoning mix
4 tsp (11g)
Other
Mixed greens
2 1/4 cup (68g)
Italian seasoning
1/4 tbsp (3g)
Frozen cauliflower
3 cup (340g)
Vegetables and Vegetable Products
Onion
1/2 medium (2-1/2" dia) (59g)
Tomatoes
5 medium whole (2-3/5" dia) (611g)
Sweet potatoes
12 sweetpotato, 5" long (2555g)
Frozen broccoli
1 1/2 lbs (664g)
Brussels sprouts
10 sprouts (190g)
Mushrooms
4 oz (113g)
Tomato puree
1 cup (250g)
Bell pepper
8 small (592g)
Finfish and Shellfish Products
Canned tuna
2 1/4 can (387g)
Fats and Oils
Oil
1/4 lbs (138mL)
Balsamic vinaigrette
6 tbsp (91mL)
Olive oil
4 oz (130mL)
Marinade sauce
1 cup (240mL)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3514g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Beverages
Water
1/4 cup(s) (59mL)
Soups, Sauces, and Gravies
Salsa verde
1 cup (256g)
Beef Products
Ground beef (93% lean)
2 lbs (907g)
dinner prep - 1 days
1. Avocado tuna salad
980 cals, 91p, 13c, 54f (per meal)
1 avocado(s) (226g)
3/4 tbsp (11mL)
1/4 tsp (1g)
1/4 tsp (0g)
2 1/4 cup (68g)
1/2 small (39g)
2 1/4 can (387g)
1/2 cup, chopped (101g)
Recipe has been scaled from original by 2.25x. 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. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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. Sweet potato medallions
465 cals, 5p, 54c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
dinner prep - 1 days
1. Chicken-broccoli-sweet potato bowl
475 cals, 49p, 33c, 13f (per meal)
3/8 package (118g)
5/6 sweetpotato, 5" long (175g)
1/2 tsp (1g)
6 2/3 oz (187g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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. Olive oil drizzled broccoli
210 cals, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Roasted rosemary sweet potatoes
370 cals, 4p, 43c, 16f (per meal)
2 1/3 sweetpotato, 5" long (490g)
3 1/2 tsp (4g)
2 1/3 tbsp (35mL)
1 tsp (7g)
1 tsp, ground (3g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. Chicken avocado salad
1000 cals, 86p, 16c, 56f (per meal)
4 tsp (20mL)
4 tsp (20mL)
2 tbsp chopped (20g)
1 avocado(s) (201g)
3/4 lbs (340g)
10 sprouts (190g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Marinaded chicken breast
565 cals, 101p, 3c, 17f (per meal)
Recipe has been scaled from original by 2x. 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. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/2 tbsp (8g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 1 days
1. Paleo chicken thighs and mushrooms
600 cals, 42p, 3c, 46f (per meal)
4 oz (113g)
1 dash (0g)
1 thigh (6 oz ea) (170g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/4 cup(s) (59mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Mashed sweet potatoes
365 cals, 7p, 72c, 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.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
750 cals, 100p, 10c, 31f (per meal)
30 cherry tomatoes (510g)
5 tsp (25mL)
1 1/4 tsp (8g)
30 large (132g)
1 1/4 tsp (1g)
5 tsp (14g)
2 lbs (851g)
30 leaves (15g)
Recipe has been scaled from original by 5x. 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. Sweet potato wedges
175 cals, 2p, 24c, 6f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 2 days
1. Paleo taco stuffed peppers
855 cals, 100p, 28c, 34f (per meal)
1 cup (256g)
2 lbs (907g)
1 cup (250g)
4 tsp (11g)
8 small (592g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut tops off of peppers and discard the seeds. Set aside.
3
In a large skillet, brown the ground beef with some salt and pepper, 8-10 minutes.
4
Add in tomato puree, taco seasoning, and about half the salsa verde. Simmer for 2-4 minutes and turn off heat.
5
Scoop taco mixture into the peppers. Bake for 20 minutes until peppers are tender.
6
Top with remaining salsa verde and 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.