1100 calorie paleo meal plan
In just a few clicks, generate your own 1100 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 (1100cal, 101g protein, 33g net carbs, 56g fat, 17g fiber per day) cannot be customized.
Day 1
1075cal, 93g protein, 54g net carbs, 46g fat, 19g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (286cal, 29p, 20c, 8f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
5 1/3 oz (214cal, 34p, 0c, 8f)
2 serving(s) (199cal, 7p, 5c, 14f)
Day 2
1150cal, 92g protein, 33g net carbs, 66g fat, 13g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
5 1/3 oz(s) (383cal, 31p, 1c, 29f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (268cal, 32p, 4c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 3
1125cal, 94g protein, 18g net carbs, 71g fat, 10g fiber
2 muffin(s) (232cal, 23p, 5c, 13f)
2 celery stalk (13cal, 1p, 1c, 0f)
5 1/3 oz(s) (383cal, 31p, 1c, 29f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (268cal, 32p, 4c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 4
1050cal, 118g protein, 33g net carbs, 45g fat, 12g fiber
2 muffin(s) (232cal, 23p, 5c, 13f)
2 celery stalk (13cal, 1p, 1c, 0f)
8 oz (283cal, 50p, 1c, 8f)
1 cup(s) (70cal, 3p, 2c, 5f)
1/2 serving(s) (298cal, 40p, 5c, 12f)
3/4 serving(s) (158cal, 2p, 18c, 7f)
Day 5
1150cal, 117g protein, 37g net carbs, 50g fat, 22g fiber
2 muffin(s) (232cal, 23p, 5c, 13f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (294cal, 26p, 20c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 oz (296cal, 51p, 1c, 9f)
2 serving(s) (98cal, 9p, 7c, 0f)
Day 6
1125cal, 104g protein, 34g net carbs, 54g fat, 24g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (294cal, 26p, 20c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 oz (296cal, 51p, 1c, 9f)
2 serving(s) (98cal, 9p, 7c, 0f)
Day 7
1075cal, 92g protein, 22g net carbs, 60g fat, 16g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 serving(s) (100cal, 4p, 2c, 7f)
6 meatballs (274cal, 31p, 3c, 15f)
1 serving(s) (85cal, 3p, 9c, 3f)
Grocery List (41 items)
Beverages
Protein powder
1 scoop (1/3 cup ea) (31g)
Water
1/4 cup (53mL)
Fruits and Fruit Juices
Banana
1 medium (7" to 7-7/8" long) (118g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Lemon juice
1 tbsp (15mL)
Nut and Seed Products
Almonds
1/4 lbs (23 whole kernels) (119g)
Other
Ice cubes
1 cup (140g)
Mixed greens
3/4 package (5.5 oz) (119g)
Dairy and Egg Products
Eggs
10 1/2 medium (464g)
Butter
1 tbsp (14g)
Nonfat greek yogurt, plain
2 1/2 tbsp (42g)
Fats and Oils
Salad dressing
3 1/4 tbsp (49mL)
Olive oil
2 1/2 oz (77mL)
Oil
1 1/2 oz (49mL)
Marinade sauce
4 tbsp (60mL)
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia) (319g)
Frozen broccoli
2 1/2 lbs (1156g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Garlic
7 1/3 clove(s) (22g)
Fresh spinach
24 cup(s) (720g)
Zucchini
1 1/4 medium (245g)
Raw celery
6 2/3 stalk, medium (7-1/2" - 8" long) (267g)
Onion
1 1/4 medium (2-1/2" dia) (134g)
Red bell pepper
1 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (142g)
Broccoli
4 tbsp chopped (23g)
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Cucumber
1/3 cucumber (8-1/4") (100g)
Spices and Herbs
Paprika
4 dash (1g)
Salt
3/4 oz (22g)
Black pepper
1/4 oz (7g)
Garlic powder
5 g (5g)
Onion powder
3 1/2 g (3g)
Rosemary
1/4 tbsp (1g)
Oregano, dried
1 1/4 g (1g)
Lemon pepper
1 tbsp (7g)
Thyme, dried
1/2 dash, ground (0g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1372g)
Ground turkey, raw
13 oz (363g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Beef Products
Sirloin steak, raw
2/3 lbs (302g)
Pork Products
Cooked ham
6 oz boneless (170g)
breakfast prep - 2 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
2. Boiled eggs
70 cals, 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. Chicken-broccoli-sweet potato bowl
285 cals, 29p, 20c, 8f (per meal)
1/4 package (71g)
1/2 sweetpotato, 5" long (105g)
2 dash (1g)
4 oz (112g)
2 dash (2g)
2 dash, ground (1g)
1 tsp (5mL)
Recipe has been scaled from original by 0.25x. 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.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Simple chicken breast
215 cals, 34p, 1c, 9f (per meal)
1/3 lbs (149g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 tsp (5mL)
2/3 dash (0g)
Recipe has been scaled from original by 0.33x. 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. Simple sauteed spinach
200 cals, 7p, 5c, 14f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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.
lunch prep - 2 days
1. Paleo steak Bites
385 cals, 31p, 1c, 29f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
2
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
3
When steak is just about done, reduce heat to low and add in garlic. Let cook for about a minute until fragrant. stir around to coat the steak. Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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.
dinner prep - 2 days
1. Lemon garlic chicken zoodles
270 cals, 32p, 4c, 13f (per meal)
1 medium (196g)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 dash (1g)
2 dash (1g)
3 clove(s) (9g)
1 tbsp (14g)
9 1/2 oz (269g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
In a small saucepan, cook the butter and garlic for 1-2 minutes. Stir in the garlic powder, onion powder, lemon juice, and a dash of salt. Once incorporated, turn off the heat and set the sauce aside.
3
Heat oil in a skillet over medium heat and add the chicken. Stir occasionally and cook until it's golden brown and no longer pink in the middle.
4
Pour about half of the sauce into the skillet and stir to coat the chicken. Transfer the chicken to a plate and set aside.
5
Add the zucchini noodles to the skillet with the remaining sauce and saute for a couple of minutes until noodles are softened.
6
Add noodles and chicken to a bowl and serve.
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Paleo breakfast muffins
230 cals, 23p, 5c, 13f (per meal)
6 oz boneless (170g)
1 1/2 tbsp (23mL)
3/4 dash, ground (0g)
1 1/2 dash (1g)
3/4 cup, chopped (120g)
3/4 cup, chopped (112g)
6 medium (264g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Grease muffin cups or line with paper liners (for number of cups to grease, look at recipe serving details above).
2
Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
3
Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. One pan roasted chicken & veggies
300 cals, 40p, 5c, 12f (per meal)
6 oz (170g)
3 dash, ground (1g)
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
2 tbsp cherry tomatoes (19g)
1/2 tbsp (8mL)
1/8 medium (2-1/2" dia) (14g)
1/4 medium (49g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
4 tbsp chopped (23g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Roasted rosemary sweet potatoes
160 cals, 2p, 18c, 7f (per meal)
1/2 sweetpotato, 5" long (105g)
1/4 tbsp (1g)
1/2 tbsp (8mL)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. 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 - 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.
dinner 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. Roasted broccoli
100 cals, 9p, 7c, 0f (per meal)
2 package (568g)
4 dash (3g)
4 dash, ground (1g)
4 dash (2g)
4 dash (1g)
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
breakfast prep - 2 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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.
lunch prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
2 dash (2g)
1 dash, ground (0g)
1 thigh (6 oz ea) (170g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees.
2
Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
3
Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
4
Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
2. Roasted broccoli
100 cals, 9p, 7c, 0f (per meal)
1 package (284g)
2 dash (2g)
2 dash, ground (1g)
2 dash (1g)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
dinner prep - 1 days
1. Turkey meatballs
275 cals, 31p, 3c, 15f (per meal)
1/2 tsp (3g)
1 tsp (5mL)
1/2 tsp, leaves (0g)
1/2 tsp (1g)
1/2 tsp (1g)
2 1/2 tbsp (42g)
5 oz (136g)
Recipe has been scaled from original by 0.3x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs (use the number of meatballs listed in the recipes serving details).
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Serve.
2. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
1/3 package (5.5 oz) (52g)
1 tbsp (15mL)
1/3 medium whole (2-3/5" dia) (41g)
1/3 cucumber (8-1/4") (100g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.