1700 calorie paleo meal plan
In just a few clicks, generate your own 1700 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 (1700cal, 133g protein, 58g net carbs, 94g fat, 21g fiber per day) cannot be customized.
Day 1
1675cal, 120g protein, 53g net carbs, 101g fat, 20g fiber
12 oz (495cal, 44p, 0c, 34f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
8 oz (298cal, 45p, 0c, 13f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 2
1725cal, 109g protein, 59g net carbs, 109g fat, 18g fiber
8 oz (283cal, 50p, 1c, 8f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1 serving(s) (32cal, 1p, 4c, 0f)
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 1/4 serving(s) (655cal, 29p, 9c, 55f)
Day 3
1650cal, 141g protein, 77g net carbs, 75g fat, 26g fiber
8 oz (283cal, 50p, 1c, 8f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1 serving(s) (32cal, 1p, 4c, 0f)
2 wrap(s) (468cal, 43p, 11c, 23f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
Day 4
1725cal, 130g protein, 73g net carbs, 94g fat, 20g fiber
1 1/3 serving(s) (381cal, 39p, 26c, 10f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
8 oz (468cal, 40p, 0c, 34f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Day 5
1675cal, 159g protein, 49g net carbs, 84g fat, 20g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (316cal, 51p, 1c, 12f)
2 serving(s) (63cal, 3p, 8c, 0f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
8 slices (209cal, 32p, 4c, 6f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 6
1650cal, 140g protein, 58g net carbs, 86g fat, 22g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (316cal, 51p, 1c, 12f)
2 serving(s) (63cal, 3p, 8c, 0f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
8 slices (209cal, 32p, 4c, 6f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 wrap(s) (396cal, 29p, 3c, 27f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
Day 7
1725cal, 133g protein, 34g net carbs, 106g fat, 24g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (436cal, 41p, 6c, 24f)
1 serving(s) (183cal, 9p, 2c, 15f)
8 slices (209cal, 32p, 4c, 6f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 wrap(s) (396cal, 29p, 3c, 27f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
Grocery List (47 items)
Fats and Oils
Oil
3 oz (89mL)
Olive oil
2 oz (60mL)
Marinade sauce
1/2 cup (120mL)
Balsamic vinaigrette
4 tbsp (60mL)
Vegetables and Vegetable Products
Kale leaves
3 cup, chopped (120g)
Frozen green beans
5 cup (605g)
Potatoes
2 1/4 large (3" to 4-1/4" dia.) (830g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (664g)
Garlic
1/2 clove (2g)
Fresh spinach
4 cup(s) (120g)
Zucchini
1 1/4 medium (245g)
Romaine lettuce
4 leaf outer (112g)
Onion
1 1/4 medium (2-1/2" dia) (142g)
Frozen broccoli
9 3/4 oz (277g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Frozen mixed veggies
1 1/4 cup (169g)
Bell pepper
1 1/2 small (111g)
Spices and Herbs
Salt
1/2 oz (17g)
Curry powder
1 tbsp (7g)
Black pepper
3 1/2 g (3g)
Fresh basil
2 leaves (1g)
Dijon mustard
1 tbsp (15g)
Paprika
1/3 tsp (1g)
Cajun seasoning
1/3 tsp (1g)
Dairy and Egg Products
Eggs
16 large (800g)
Parmesan cheese
1 1/4 tbsp (6g)
Cheese
1 cup, shredded (106g)
Poultry Products
Chicken wings, with skin, raw
1 1/2 lbs (719g)
Boneless skinless chicken breast, raw
2 1/3 lbs (1051g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (224g)
Canned tuna
1 can (172g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (503g)
Strawberries
2 cup, whole (288g)
Lime juice
1 tsp (5mL)
Sausages and Luncheon Meats
Ham cold cuts
2 1/4 lbs (1006g)
Pork Products
Bacon
8 slice(s) (80g)
Snacks
Beef jerky
3 oz (85g)
Nut and Seed Products
Almonds
10 tbsp, whole (89g)
Roasted cashews
3/4 cup, halves and whole (103g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Other
Chicken, drumsticks, with skin
1/2 lbs (227g)
Pork rinds
1/4 oz (7g)
Italian seasoning
4 dash (2g)
Mixed greens
1 cup (30g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Salsa
3/4 cup (216g)
Frank's red hot sauce
2 1/4 tbsp (34mL)
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 1 days
1. Indian chicken wings
495 cals, 44p, 0c, 34f (per meal)
1 tbsp (7g)
1/4 tbsp (5g)
3/4 lbs (341g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Olive oil drizzled green beans
110 cals, 2p, 6c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 cup (121g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Pan fried tilapia
300 cals, 45p, 0c, 13f (per meal)
1/2 lbs (224g)
2 tsp (10mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. 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. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.38x. 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.
snack prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Cheesy zucchini noodles
655 cals, 29p, 9c, 55f (per meal)
1 1/4 medium (245g)
1 1/4 tbsp (19mL)
1 1/4 tbsp (6g)
1 cup, shredded (106g)
Recipe has been scaled from original by 1.25x. 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 zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
lunch prep - 2 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
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. Green beans
30 cals, 1p, 4c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
3. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 1 days
1. Ham club lettuce wrap
470 cals, 43p, 11c, 23f (per meal)
1 tbsp (15g)
2 leaf outer (56g)
1/2 lbs (227g)
8 slices, thin (72g)
1/2 avocado(s) (101g)
4 slice(s), thin/small (60g)
Recipe has been scaled from original by 2x. 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.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Bacon omelet
280 cals, 20p, 1c, 22f (per meal)
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
snack prep - 2 days
lunch prep - 1 days
1. Chicken-broccoli-sweet potato bowl
380 cals, 39p, 26c, 10f (per meal)
1/3 package (95g)
2/3 sweetpotato, 5" long (140g)
1/3 tsp (1g)
1/3 lbs (149g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1/2 tbsp (7mL)
Recipe has been scaled from original by 0.33x. 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 - 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. Mixed vegetables
120 cals, 6p, 16c, 1f (per meal)
1 1/4 cup (169g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
snack prep - 3 days
1. Ham chips with salsa
210 cals, 32p, 4c, 6f (per meal)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Cut ham into bite-sized shapes.
2
Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.
3
Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.
4
Remove from oven and let cool. They will firm up more when cool.
5
Serve with salsa.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
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 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.
3. Green beans
65 cals, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Buffalo chicken wings
565 cals, 48p, 1c, 41f (per meal)
2 1/4 tbsp (33mL)
13 1/3 oz (378g)
1/4 tsp, ground (0g)
1/4 tsp (1g)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 0.42x. 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. Broccoli
60 cals, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Paleo ham, bacon, avocado lettuce wrap
395 cals, 29p, 3c, 27f (per meal)
1 leaf outer (28g)
2 slice(s) (20g)
4 oz (113g)
1/2 avocado(s) (101g)
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. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
lunch prep - 1 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (172g)
4 tbsp, chopped (45g)
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.