1900 calorie paleo meal plan
In just a few clicks, generate your own 1900 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 (1875cal, 155g protein, 67g net carbs, 100g fat, 24g fiber per day) cannot be customized.
Day 1
1875cal, 151g protein, 82g net carbs, 95g fat, 23g fiber
1 serving(s) (304cal, 40p, 4c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 orange(s) (170cal, 3p, 32c, 0f)
1/2 apple(s) (158cal, 4p, 12c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
9 oz (449cal, 60p, 6c, 19f)
1 serving(s) (193cal, 3p, 25c, 7f)
Day 2
1875cal, 130g protein, 79g net carbs, 106g fat, 20g fiber
1 serving(s) (304cal, 40p, 4c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 orange(s) (170cal, 3p, 32c, 0f)
1/2 apple(s) (158cal, 4p, 12c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
6 oz (438cal, 39p, 3c, 29f)
1 serving(s) (193cal, 3p, 25c, 7f)
Day 3
1850cal, 146g protein, 58g net carbs, 108g fat, 20g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
8 oz (296cal, 51p, 1c, 9f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
1/2 apple(s) (158cal, 4p, 12c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
6 oz (438cal, 39p, 3c, 29f)
1 serving(s) (193cal, 3p, 25c, 7f)
Day 4
1875cal, 197g protein, 49g net carbs, 87g fat, 24g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
8 oz (296cal, 51p, 1c, 9f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
1/2 serving(s) (75cal, 0p, 9c, 4f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 5
1925cal, 189g protein, 59g net carbs, 91g fat, 26g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (527cal, 56p, 13c, 26f)
2 cup(s) (121cal, 2p, 6c, 9f)
1/2 serving(s) (75cal, 0p, 9c, 4f)
1/2 serving(s) (100cal, 3p, 2c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 6
1925cal, 129g protein, 79g net carbs, 110g fat, 29g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (527cal, 56p, 13c, 26f)
2 cup(s) (121cal, 2p, 6c, 9f)
1 serving(s) (294cal, 26p, 20c, 10f)
2 serving(s) (361cal, 17p, 5c, 28f)
Day 7
1875cal, 140g protein, 64g net carbs, 106g fat, 25g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (163cal, 3p, 4c, 14f)
1 serving(s) (294cal, 26p, 20c, 10f)
2 serving(s) (361cal, 17p, 5c, 28f)
Grocery List (47 items)
Fruits and Fruit Juices
Apples
1 1/2 medium (3" dia) (273g)
Green olives
1/2 can (~6 oz) (110g)
Orange
8 orange (1232g)
Lemon
1/2 large (42g)
Frozen strawberries
1 cup, unthawed (148g)
Nut and Seed Products
Almond butter
1/4 lbs (124g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
6 tbsp, whole (54g)
Sunflower kernels
4 oz (113g)
Dairy and Egg Products
Eggs
8 large (400g)
Egg whites
2 cup (486g)
Fats and Oils
Oil
1/4 lbs (105mL)
Olive oil
1/4 lbs (139mL)
Salad dressing
3 tbsp (45mL)
Vegetables and Vegetable Products
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Tomatoes
5 1/3 medium whole (2-3/5" dia) (653g)
Fresh spinach
16 cup(s) (480g)
Garlic
6 1/4 clove(s) (19g)
Zucchini
3 1/2 medium (686g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Frozen broccoli
1 1/3 lbs (597g)
Tomato puree
6 oz (170g)
Bell pepper
3/4 medium (89g)
Onion
3/4 medium (2-1/2" dia) (83g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Kale leaves
2 bunch (340g)
Spices and Herbs
Salt
4 tsp (23g)
Black pepper
4 1/4 g (4g)
Chili powder
1/2 tbsp (4g)
Fresh basil
9 leaves (5g)
Rosemary
1/4 tbsp (1g)
Lemon pepper
1 tbsp (7g)
Curry powder
1 1/4 tsp (3g)
Ground cumin
1/4 tbsp (2g)
Paprika
2 dash (1g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1342g)
Chicken thighs, with bone and skin, raw
2 thigh (6 oz ea) (340g)
Ground turkey, raw
1/2 lbs (227g)
Pork Products
Bacon
8 slice(s) (80g)
Pork chop, bone-in
5 chop (890g)
Soups, Sauces, and Gravies
Chicken broth
1/4 cup(s) (mL)
Snacks
Plantain chips
1 oz (28g)
Beverages
Almond milk, unsweetened
1 1/2 cup(s) (360mL)
Protein powder, vanilla
1 1/2 scoop (1/3 cup ea) (47g)
Water
1 cup(s) (235mL)
Other
Frozen cauliflower
4 cup (454g)
Beef Products
Ground beef (93% lean)
1 lbs (510g)
snack prep - 3 days
1. Apple & almond butter
160 cals, 4p, 12c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread almond butter evenly over each slice.
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. 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. Baked fries
195 cals, 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.
lunch prep - 2 days
1. Basic chicken & spinach salad
305 cals, 40p, 4c, 14f (per meal)
3 tbsp (45mL)
2 tsp (10mL)
3/4 lbs (340g)
4 cup(s) (120g)
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
breakfast prep - 2 days
1. Bacon
200 cals, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 2 days
1. Chicken thighs with lemon & olives
440 cals, 39p, 3c, 29f (per meal)
2 thigh (6 oz ea) (340g)
2 dash (2g)
4 dash, ground (1g)
1 1/2 clove(s) (5g)
1/4 tbsp (1g)
1/4 tbsp (4mL)
1/2 large (42g)
1/2 small can (~2 oz) (32g)
1/4 cup(s) (mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.
2
Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.
3
Heat oven to 375 F (190 C).
4
Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.
5
Remove thighs and lemon wedges and arrange on a platter.
6
Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.
2. Baked fries
195 cals, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
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. Garlic zucchini noodles
205 cals, 3p, 5c, 18f (per meal)
Recipe has been scaled from original by 2.5x. 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.
3. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
breakfast prep - 2 days
1. Scrambled egg whites
245 cals, 26p, 2c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Plantain chips
75 cals, 0p, 9c, 4f (per meal)
1 oz (28g)
1
Approximately 3/4 cup = 1 oz
3. Celery and almond butter
100 cals, 3p, 2c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
Spread almond butter along center
dinner prep - 2 days
1. Curried pork chops
600 cals, 98p, 1c, 22f (per meal)
5 chop (890g)
1 1/4 tsp (3g)
2 1/2 tsp (13mL)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Broccoli
75 cals, 7p, 5c, 0f (per meal)
5 cup (455g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Dairy-free strawberry protein smoothie
230 cals, 18p, 7c, 13f (per meal)
1/3 cup, unthawed (49g)
1/2 cup(s) (120mL)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (16g)
1/3 cup(s) (78mL)
1
Put all ingredients into a blender and combine. Add water if needed to make the smoothie less thick.
lunch prep - 2 days
1. Cuban Picadillo
525 cals, 56p, 13c, 26f (per meal)
3/4 tbsp (11mL)
12 small (38g)
1/4 tbsp (2g)
6 oz (170g)
1 lbs (510g)
3/4 medium (89g)
3/4 medium whole (2-3/5" dia) (92g)
1 1/2 clove(s) (5g)
3/4 medium (2-1/2" dia) (83g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add beef. Break apart and cook until browned, 8-10 minutes.
2
Stir in onion, garlic, bell pepper, tomato, and some salt and pepper. (Optional: add a splash of olive brine). Cook for 1-2 minutes.
3
Add in olives, cumin, tomato puree, and some salt. Bring to a simmer. Cover and cook for about 20 minutes until vegetables have softened. Serve.
2. Cauliflower rice
120 cals, 2p, 6c, 9f (per meal)
Recipe has been scaled from original by 2x. 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. Turkey-broccoli-sweet potato bowl
295 cals, 26p, 20c, 10f (per meal)
1/2 lbs (227g)
2 dash (1g)
1 sweetpotato, 5" long (210g)
1/2 package (142g)
2 dash (2g)
2 dash, ground (1g)
1/2 tsp (3mL)
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
Coat the sweet potatoes with the oil, paprika, salt, and pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.
snack prep - 2 days
1. Kale chips
205 cals, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
lunch prep - 1 days
1. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.67x. 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. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
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.