1100 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 1100 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 (1075cal, 111g protein, 32g net carbs, 51g fat, 14g fiber per day) cannot be customized.
Day 1
1100cal, 103g protein, 59g net carbs, 46g fat, 12g fiber
5 skewers (511cal, 55p, 26c, 20f)
1 serving(s) (82cal, 3p, 4c, 5f)
3 lettuce wrap(s) (377cal, 42p, 4c, 21f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
Day 2
1075cal, 114g protein, 18g net carbs, 56g fat, 13g fiber
10 oz (370cal, 64p, 2c, 12f)
2 serving(s) (163cal, 5p, 8c, 10f)
Day 3
1100cal, 102g protein, 15g net carbs, 63g fat, 14g fiber
10 oz (370cal, 64p, 2c, 12f)
2 serving(s) (163cal, 5p, 8c, 10f)
5 1/3 oz (311cal, 24p, 0c, 24f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Day 4
1050cal, 101g protein, 41g net carbs, 47g fat, 16g fiber
8 oz (320cal, 51p, 1c, 13f)
1 serving(s) (177cal, 3p, 26c, 5f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 5
1050cal, 101g protein, 41g net carbs, 47g fat, 16g fiber
8 oz (320cal, 51p, 1c, 13f)
1 serving(s) (177cal, 3p, 26c, 5f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 6
1100cal, 128g protein, 25g net carbs, 47g fat, 13g fiber
2 serving(s) (458cal, 78p, 11c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 7
1100cal, 128g protein, 25g net carbs, 47g fat, 13g fiber
2 serving(s) (458cal, 78p, 11c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Grocery List (39 items)
Fruits and Fruit Juices
Nectarine
2 medium (2-1/2" dia) (284g)
Lime juice
1/2 fl oz (14mL)
Canned pineapple
1 cup, chunks (170g)
Lemon juice
2 1/2 fl oz (74mL)
Vegetables and Vegetable Products
Romaine lettuce
3 leaf inner (18g)
Serrano pepper
1/2 pepper(s) (3g)
Fresh ginger
1/2 1 inch cube (3g)
Garlic
2 3/4 clove(s) (8g)
Onion
1/4 small (18g)
Frozen sugar snap peas
10 cup (1440g)
Fresh spinach
10 cup(s) (300g)
Asparagus
14 oz (397g)
Sweet potatoes
2/3 lbs (303g)
Tomatoes
24 cherry tomatoes (408g)
Spices and Herbs
Ground coriander
1 dash (0g)
Black pepper
1/4 oz (7g)
Salt
3/4 oz (21g)
Garlic powder
1 tsp (3g)
Ground ginger
1 1/4 dash (0g)
Paprika
1 tsp (2g)
Cajun seasoning
1/3 tsp (1g)
Lemon pepper
1 1/4 tbsp (9g)
Rosemary
1/2 tbsp (2g)
Dijon mustard
4 tsp (20g)
Legumes and Legume Products
Soy sauce
1 tbsp (15mL)
Fats and Oils
Oil
1 oz (35mL)
Olive oil
1/4 lbs (133mL)
Poultry Products
Ground chicken, raw
1/2 lbs (227g)
Boneless skinless chicken breast, raw
4 1/2 lbs (2029g)
Chicken wings, with skin, raw
1 1/2 lbs (681g)
Finfish and Shellfish Products
Cod, raw
5 oz (142g)
Shrimp, raw
5 oz (142g)
Other
Skewer(s)
5 skewer(s) (5g)
Chicken, drumsticks, with skin
13 1/4 oz (378g)
Pork rinds
1/4 oz (7g)
Sugar-free barbecue sauce
1/2 cup (120g)
Coleslaw mix
4 cup (360g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Frank's red hot sauce
5 tbsp (74mL)
dinner prep - 1 days
1. Thai chicken lettuce wraps
375 cals, 42p, 4c, 21f (per meal)
3 leaf inner (18g)
1 dash (0g)
1 tbsp (15mL)
1/2 tbsp (8mL)
1/2 pepper(s) (3g)
1/2 1 inch cube (3g)
1/2 clove (2g)
1/4 small (18g)
1/2 tsp (3mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.
2
Mix in ground chicken and a pinch of salt. Cook until chicken is browned and fully cooked.
3
Add in soy sauce and lime juice and stir. Spread chicken mixture evenly over lettuce leaves and serve.
4
Meal Prep Tip: Store lettuce and chicken mixture separately in the fridge. When ready to eat, reheat the chicken and serve over the fresh lettuce.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Caribbean seafood skewers
510 cals, 55p, 26c, 20f (per meal)
1 1/4 tbsp (19mL)
1 1/4 dash (1g)
1/3 tsp (1g)
1 1/4 dash (0g)
5 dash (1g)
1 1/4 tsp (6mL)
5 oz (142g)
5 oz (142g)
1 cup, chunks (170g)
5 skewer(s) (5g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Skewer the shrimp, cod, and pineapple in an alternating pattern.
2
Mix the dry spices in a small bowl. Rub the skewers with half of the oil and pat the spices evenly over them.
3
Heat the remaining half of oil in a large skillet over medium heat. Add the skewers and cook for about 5 minutes, flip it gently to the other side, and cook for another 5 minutes or until the shrimp is pink and the cod is fully cooked.
4
Serve with a sprinkle of lime juice.
2. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (96g)
1 tsp (5mL)
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 - 1 days
1. Low carb fried chicken
470 cals, 40p, 0c, 34f (per meal)
1/2 lbs (227g)
1/4 oz (7g)
1/3 tsp (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.17x. 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. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch 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 sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (384g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. 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 - 1 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
2 2/3 tsp (13mL)
1/2 tsp (3mL)
2/3 dash (1g)
2/3 dash, ground (0g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.17x. 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. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
1 1/4 clove (4g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1 1/4 tbsp (19mL)
10 cup(s) (300g)
Recipe has been scaled from original by 1.25x. 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.
dinner prep - 2 days
1. Rosemary chicken
260 cals, 38p, 1c, 11f (per meal)
3/4 lbs (340g)
1 clove(s) (3g)
1 dash (1g)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 tbsp (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
2
Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
3
Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
2. Asparagus
220 cals, 5p, 5c, 18f (per meal)
14 oz (397g)
2 1/2 tbsp (39mL)
1 tsp (5g)
1 tsp, ground (2g)
2 1/2 tbsp (39mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 2 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1 lbs (448g)
1 tsp (6g)
1 tsp, ground (2g)
1 tbsp (15mL)
2 dash (1g)
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. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Sweet potato fries
175 cals, 3p, 26c, 5f (per meal)
2/3 lbs (303g)
2 tsp (10mL)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 tsp (2g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
dinner prep - 2 days
1. Bbq pulled chicken & slaw bowl
460 cals, 78p, 11c, 9f (per meal)
4 tsp (20mL)
4 tsp (20g)
1/2 cup (120g)
4 cup (360g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put chicken in a small saucepan and cover with water. Bring to a boil and cook for about 10-15 minutes until chicken is no longer pink inside. Remove chicken from pot and set aside to lightly cool.
2
In a small bowl, mix together the mustard and lemon juice until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
3
Use two forks to shred the chicken. Add shredded chicken to a small bowl and coat with barbecue sauce.
4
Add coleslaw to the bbq chicken bowl and 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.
lunch prep - 2 days
1. Buffalo chicken wings
505 cals, 43p, 1c, 37f (per meal)
4 tbsp (60mL)
1 1/2 lbs (681g)
3 dash, ground (1g)
3 dash (2g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.