Enjoy the benefits of ancestral eating with our 1200 calorie Paleo meal plan. We’ve prepared 4 options, designed to help you achieve nutritional balance with either 2, 3, 4 or 5 wholesome meals each day.
1200 Calorie Paleo Meal Plan Options
Option 1: 2-Meals Paleo Meal Plan
Meal 1: Breakfast – High-Protein Paleo Plate
Ingredients and Macronutrients:
- Grilled Chicken Breast
- Amount: 250g
- Calories: 275
- Carbohydrates: 0g
- Protein: 51.7g
- Fat: 6g
- Sweet Potato Hash
- Sweet Potatoes
- Amount: 100g
- Calories: 86
- Carbohydrates: 20g
- Protein: 2g
- Fat: 0.1g
- Sweet Potatoes
- Spinach
- Cooked Spinach
- Amount: 100g
- Calories: 23
- Carbohydrates: 3.8g
- Protein: 3g
- Fat: 0.4g
- Cooked Spinach
- Eggs
- Boiled Eggs
- Amount: 1 large
- Calories: 78
- Carbohydrates: 0.6g
- Protein: 6.5g
- Fat: 5.3g
- Boiled Eggs
- Avocado
- Half an avocado (approximately 100g)
- Calories: 160
- Carbohydrates: 8g
- Protein: 2g
- Fat: 15g
- Half an avocado (approximately 100g)
Final Meal Total:
- Calories: 622
- Carbohydrates: 32.4g
- Protein: 65.2g
- Fat: 26.8g
Meal 2: Dinner – Paleo Fish Feast
Ingredients and Macronutrients:
- Grilled Salmon
- Amount: 150g
- Calories: 280
- Carbohydrates: 0g
- Protein: 39g
- Fat: 13g
- Mixed Greens Salad
- Mixed Greens (arugula, kale, romaine)
- Amount: 150g
- Calories: 33
- Carbohydrates: 5.1g
- Protein: 3.3g
- Fat: 0.6g
- Olive Oil Dressing
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Mixed Greens (arugula, kale, romaine)
- Avocado
- Amount: 50g
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.5g
Meal Total:
- Calories: 512
- Carbohydrates: 9.1g
- Protein: 43.3g
- Fat: 34.6g
Daily Total:
Total Daily Intake:
- Total Calories: 1134 calories
- Total Carbohydrates: 41.5g
- Total Protein: 108.5g
- Total Fat: 61.4g
Option 2: 3 Meals Per Day
Meal 1: Breakfast – Paleo Power Breakfast
Ingredients and Macronutrients:
- Scrambled Eggs
- Eggs
- Amount: 3 large
- Calories: 234
- Carbohydrates: 1.8g
- Protein: 19.5g
- Fat: 15.9g
- Eggs
- Sautéed Spinach
- Spinach
- Amount: 100g
- Calories: 23
- Carbohydrates: 3.8g
- Protein: 3g
- Fat: 0.4g
- Spinach
- Avocado
- Amount: 50g
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.5g
- Amount: 50g
- Cherry Tomatoes
- Amount: 50g
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.6g
- Fat: 0.2g
- Amount: 50g
Meal Total:
- Calories: 346
- Carbohydrates: 11.6g
- Protein: 24.1g
- Fat: 24g
Meal 2: Lunch – Paleo Chicken Salad
Ingredients and Macronutrients:
- Grilled Chicken Breast
- Amount: 150g
- Calories: 165
- Carbohydrates: 0g
- Protein: 31g
- Fat: 3.6g
- Mixed Leafy Greens
- Amount: 150g (mix of arugula, spinach, and romaine lettuce)
- Calories: 33
- Carbohydrates: 5.1g
- Protein: 3.3g
- Fat: 0.6g
- Cucumber
- Amount: 50g
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
- Cherry Tomatoes
- Amount: 100g
- Calories: 18
- Carbohydrates: 4g
- Protein: 0.6g
- Fat: 0.2g
- Olive Oil (for dressing)
- Amount: 2 tablespoons
- Calories: 239
- Carbohydrates: 0g
- Protein: 0g
- Fat: 27g
- Lemon Juice (for dressing)
- Amount: 1 tablespoon
- Calories: 4
- Carbohydrates: 1.3g
- Protein: 0.1g
- Fat: 0g
Meal Total:
- Calories: 467
- Carbohydrates: 12.3g
- Protein: 35.3g
- Fat: 31.5g
Meal 3: Dinner – Paleo Beef Stir-Fry (Enhanced)
Ingredients and Macronutrients:
- Grass-Fed Beef Strips
- Amount: 150g
- Calories: 217
- Carbohydrates: 0g
- Protein: 26g
- Fat: 12g
- Broccoli
- Amount: 100g
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g
- Bell Pepper
- Amount: 50g
- Calories: 10
- Carbohydrates: 2.5g
- Protein: 0.5g
- Fat: 0.15g
- Coconut Oil (for cooking)
- Amount: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
- Garlic
- Amount: 1 clove, minced
- Calories: 4
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0.02g
- Ginger
- Amount: 2 teaspoons, grated
- Calories: 4
- Carbohydrates: 0.8g
- Protein: 0.1g
- Fat: 0.04g
- Sliced Almonds
- Amount: 15g
- Calories: 85
- Carbohydrates: 3g
- Protein: 3g
- Fat: 7.5g
Enhanced Dinner Total:
- Calories: 394
- Carbohydrates: 13.9g
- Protein: 32.6g
- Fat: 24.59g
Total Daily Intake:
- Total Calories: 1207
- Total Carbohydrates: 37.8g
- Total Protein: 92g
- Total Fat: 80.09g
Option 3: 4 Meals Per Day
Meal 1: Breakfast – Paleo Morning Kickstart
Ingredients and Macronutrients:
- Boiled Eggs
- Amount: 2 large
- Calories: 156
- Carbohydrates: 1.2g
- Protein: 12.6g
- Fat: 10.6g
- Avocado
- Amount: 50g (about 1/3 of a medium avocado)
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.5g
- Fresh Berries
- Types: Blueberries and raspberries
- Amount: 50g
- Calories: 29
- Carbohydrates: 7g
- Protein: 0.5g
- Fat: 0.3g
Meal Total:
- Calories: 265
- Carbohydrates: 12.2g
- Protein: 14.1g
- Fat: 18.4g
Meal 2: Mid-Morning Snack – Nut and Fruit Medley
Ingredients and Macronutrients:
- Almonds
- Amount: 30g (about a small handful)
- Calories: 174
- Carbohydrates: 6g
- Protein: 6g
- Fat: 15g
- Dried Coconut Flakes
- Amount: 15g (unsweetened)
- Calories: 100
- Carbohydrates: 4g
- Protein: 1g
- Fat: 10g
- Apple
- Amount: Half of a medium apple (approx 50g)
- Calories: 26
- Carbohydrates: 7g
- Protein: 0.1g
- Fat: 0.1g
Meal Total:
- Calories: 300
- Carbohydrates: 17g
- Protein: 7.1g
- Fat: 25.1g
Meal 3: Lunch – Simple Paleo Salad with Protein
Ingredients and Macronutrients:
- Grilled Chicken Strips
- Amount: 100g
- Calories: 110
- Carbohydrates: 0g
- Protein: 23g
- Fat: 2.5g
- Mixed Greens (arugula, spinach, romaine)
- Amount: 100g
- Calories: 25
- Carbohydrates: 3.8g
- Protein: 2.9g
- Fat: 0.4g
- Cherry Tomatoes
- Amount: 50g
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.6g
- Fat: 0.2g
- Cucumber
- Amount: 50g
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
- Olive Oil Dressing
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Lemon Juice
- Amount: 1 tablespoon
- Calories: 4
- Carbohydrates: 1.3g
- Protein: 0.1g
- Fat: 0g
Additional Ingredient:
- Avocado
- Amount: 30g (about 1/4 of a medium avocado)
- Calories: 48
- Carbohydrates: 2.5g
- Protein: 0.6g
- Fat: 4.5g
Meal Total:
- Calories: 305
- Carbohydrates: 10.5g
- Protein: 22.2g
- Fat: 19.05g
Meal 4: Dinner – Paleo Beef and Vegetable Stir-Fry
Ingredients and Macronutrients:
- Lean Beef Strips
- Amount: 100g
- Calories: 217
- Carbohydrates: 0g
- Protein: 20g
- Fat: 14g
- Zucchini
- Amount: 100g
- Calories: 17
- Carbohydrates: 3.1g
- Protein: 1.2g
- Fat: 0.3g
- Carrots
- Amount: 50g
- Calories: 21
- Carbohydrates: 4.9g
- Protein: 0.5g
- Fat: 0.1g
- Bell Peppers
- Amount: 50g
- Calories: 10
- Carbohydrates: 2.5g
- Protein: 0.5g
- Fat: 0.15g
- Coconut Oil
- Amount: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
Meal Total:
- Calories: 305
- Carbohydrates: 10.5g
- Protein: 22.2g
- Fat: 19.05g
Option 4: 5 Meals Per Day
Meal 1: Breakfast – Paleo Nut and Berry Yogurt
Ingredients and Macronutrients:
- Coconut Yogurt (unsweetened)
- Amount: 150g
- Calories: 120
- Carbohydrates: 6g
- Protein: 2g
- Fat: 10g
- Mixed Berries (blueberries, strawberries)
- Amount: 50g
- Calories: 29
- Carbohydrates: 7g
- Protein: 0.5g
- Fat: 0.3g
- Almonds (chopped)
- Amount: 15g
- Calories: 87
- Carbohydrates: 3g
- Protein: 3.2g
- Fat: 7.6g
Meal Total:
- Calories: 236
- Carbohydrates: 16g
- Protein: 5.7g
- Fat: 17.9g
Meal 2: Mid-Morning Snack – Paleo Veggie Sticks and Guacamole
Ingredients and Macronutrients:
- Guacamole
- Amount: 50g (homemade from avocado, lime, salt)
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7g
- Carrot Sticks
- Amount: 50g
- Calories: 21
- Carbohydrates: 5g
- Protein: 0.5g
- Fat: 0.1g
- Celery Sticks
- Amount: 50g
- Calories: 8
- Carbohydrates: 1.5g
- Protein: 0.4g
- Fat: 0.1g
Meal Total:
- Calories: 109
- Carbohydrates: 10.5g
- Protein: 1.9g
- Fat: 7.2g
Meal 3: Lunch – Grilled Chicken Salad
Ingredients and Macronutrients:
- Grilled Chicken Breast
- Amount: 100g
- Calories: 165
- Carbohydrates: 0g
- Protein: 31g
- Fat: 3.6g
- Mixed Salad Greens (spinach, arugula, romaine)
- Amount: 100g
- Calories: 25
- Carbohydrates: 3.8g
- Protein: 2.9g
- Fat: 0.4g
- Cherry Tomatoes
- Amount: 50g
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.6g
- Fat: 0.2g
- Cucumber
- Amount: 50g
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
- Olive Oil Dressing
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
Meal Total:
- Calories: 326
- Carbohydrates: 7.7g
- Protein: 34.8g
- Fat: 17.8g
Meal 4: Afternoon Snack – Nutty Fruit Medley
Ingredients and Macronutrients:
- Walnuts
- Amount: 20g
- Calories: 131
- Carbohydrates: 2.7g
- Protein: 3g
- Fat: 13.4g
- Dried Figs
- Amount: 30g
- Calories: 78
- Carbohydrates: 20.1g
- Protein: 1g
- Fat: 0.3g
Meal Total:
- Calories: 209
- Carbohydrates: 22.8g
- Protein: 4g
- Fat: 13.7g
Meal 5: Dinner – Salmon and Veggies
Ingredients and Macronutrients:
- Baked Salmon
- Amount: 100g
- Calories: 208
- Carbohydrates: 0g
- Protein: 20g
- Fat: 13g
- Steamed Broccoli
- Amount: 100g
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g
- Steamed Asparagus
- Amount: 50g
- Calories: 10
- Carbohydrates: 1.9g
- Protein: 1.1g
- Fat: 0.1g
- Avocado
- Amount: 30g (about 1/4 of a medium avocado)
- Calories: 48
- Carbohydrates: 2.5g
- Protein: 0.6g
- Fat: 4.5g
Meal Total:
- Calories: 300
- Carbohydrates: 11g
- Protein: 24.5g
- Fat: 18g
Total Daily Intake:
- Total Calories: 1180
- Total Carbohydrates: 68g
- Total Protein: 70.9g
- Total Fat: 74.6g
Who Should Follow A 1200 Calorie Paleo Meal Plan
A 1200 calorie Paleo meal plan offers a focused approach for those looking to embrace a diet based on whole, unprocessed foods while maintaining strict calorie control. This section will detail the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for two individuals who might find such a diet beneficial.
Example Calculations
Person 1: Lisa
- Gender: Female
- Age: 34 years
- Height: 160 cm (5 feet 3 inches)
- Weight: 58 kg (128 lbs)
- Activity Level: Sedentary (little or no exercise)
BMR Calculation (Harris-Benedict Equation for Females):
BMR=655+(9.6×weightinkg)+(1.8×heightincm)−(4.7×ageinyears)
TDEE Calculation:
TDEE=BMR×ActivityFactor (Activity Factor for Sedentary = 1.2)
Person 2: Mark
- Gender: Male
- Age: 29 years
- Height: 175 cm (5 feet 9 inches)
- Weight: 70 kg (154 lbs)
- Activity Level: Lightly Active (light exercise/sports 1-3 days per week)
BMR Calculation (Harris-Benedict Equation for Males):
BMR=66+(13.7×weightinkg)+(5×heightincm)−(6.8×ageinyears)
TDEE Calculation:
TDEE=BMR×ActivityFactor (Activity Factor for Lightly Active = 1.375)
Let’s perform these calculations:
For Lisa:
- BMR: 655+(9.6×58)+(1.8×160)−(4.7×34)
- BMR: 655+556.8+288−159.8=1340
- TDEE: 1340×1.2=16081340×1.2=1608
For Mark:
- BMR: 66+(13.7×70)+(5×175)−(6.8×29)
- BMR: 66+959+875−197.2=1702.8≈1703
- TDEE: 1703×1.375=2341.625≈2342
Overview Table
| Person | Age | Weight (kg) | Height (cm) | Activity Level | BMR | TDEE |
|---|---|---|---|---|---|---|
| Lisa | 34 | 58 | 160 | Sedentary | 1340 | 1608 |
| Mark | 29 | 70 | 175 | Lightly Active | 1703 | 2342 |
Conclusion
Individuals like Lisa and Mark who have different activity levels and caloric needs can find a 1200 calorie Paleo meal plan useful, especially when weight management or specific dietary goals are a priority.
This plan offers a way to consume nutrient-dense foods in controlled portions, aligning well with the needs of those looking to maintain or reduce their weight on a Paleo diet.