This meal plan focuses on the Paleo approach, incorporating whole foods at a daily intake of 1400 calories. It’s perfect for those who prefer a diet based on ancestral eating habits, focusing on meats, vegetables, and seeds.
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1400 Calorie Paleo Meal Plan Options
Option 1: 2 Meals Per Day
Meal 1: Hearty Paleo Breakfast – Approximately 700 Calories
Ingredients and Macronutrients:
- Scrambled Eggs with Vegetables
- Eggs: 3 large
- Calories: 210
- Carbohydrates: 3g
- Protein: 18g
- Fat: 15g
- Spinach: 50g
- Calories: 12
- Carbohydrates: 2g
- Protein: 1.6g
- Fat: 0.2g
- Mushrooms: 50g
- Calories: 11
- Carbohydrates: 1.6g
- Protein: 1.6g
- Fat: 0.2g
- Bell Pepper: 50g
- Calories: 10
- Carbohydrates: 2.3g
- Protein: 0.5g
- Fat: 0.1g
- Olive Oil: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Eggs: 3 large
- Bacon: 3 slices (approx. 70g)
- Calories: 210
- Carbohydrates: 0g
- Protein: 21g
- Fat: 15g
- Avocado: 1/2 medium (approx. 75g)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 10.5g
Total for Meal 1:
- Calories: 692
- Carbohydrates: 14.9g
- Protein: 44.2g
- Fat: 54.5g
Meal 2: Satisfying Paleo Dinner – Approximately 700 Calories
Ingredients and Macronutrients:
- Grilled Chicken Breast
- Chicken Breast: 200g
- Calories: 330
- Carbohydrates: 0g
- Protein: 62g
- Fat: 7g
- Chicken Breast: 200g
- Sweet Potatoes
- Sweet Potato: 200g
- Calories: 180
- Carbohydrates: 41.4g
- Protein: 4g
- Fat: 0.3g
- Sweet Potato: 200g
- Steamed Asparagus
- Asparagus: 100g
- Calories: 20
- Carbohydrates: 3.9g
- Protein: 2.2g
- Fat: 0.2g
- Asparagus: 100g
- Mixed Greens Salad
- Mixed Greens: 100g
- Calories: 25
- Carbohydrates: 3.8g
- Protein: 2.9g
- Fat: 0.4g
- Olive Oil: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Lemon Juice: 1 tablespoon
- Calories: 4
- Carbohydrates: 1.2g
- Protein: 0.1g
- Fat: 0g
- Mixed Greens: 100g
Total for Meal 2:
- Calories: 678
- Carbohydrates: 50.3g
- Protein: 71.2g
- Fat: 21.4g
Total Daily Calorie Intake:
- Meal 1 (Breakfast): 692 Calories
- Meal 2 (Dinner): 678 Calories
Grand Total:
- Total Calories: 1370 Calories
- Total Carbohydrates: 65.2g
- Total Protein: 115.4g
- Total Fat: 75.9g
Option 2: 3 Meals Per Day
Meal 1: Paleo Breakfast – Approximately 499 Calories
Ingredients and Macronutrients:
- Paleo Smoothie
- Banana: 1 medium
- Calories: 105
- Carbohydrates: 27g
- Protein: 1.3g
- Fat: 0.3g
- Frozen Mixed Berries: 100g
- Calories: 50
- Carbohydrates: 12g
- Protein: 1g
- Fat: 0.5g
- Spinach: 30g
- Calories: 7
- Carbohydrates: 1g
- Protein: 0.9g
- Fat: 0.1g
- Almond Butter: 1 tablespoon
- Calories: 98
- Carbohydrates: 3g
- Protein: 2.4g
- Fat: 8.9g
- Coconut Milk: 200ml
- Calories: 90
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 9g
- Chia Seeds: 10g
- Calories: 49
- Carbohydrates: 4g
- Protein: 2g
- Fat: 3g
- Avocado: 50g (extra added)
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7g
- Banana: 1 medium
Total for Meal 1:
- Calories: 479
- Carbohydrates: 53g
- Protein: 9.1g
- Fat: 28.8g
Meal 2: Paleo Lunch – Approximately 440 Calories
Ingredients and Macronutrients:
- Grilled Salmon Salad
- Grilled Salmon: 100g
- Calories: 206
- Carbohydrates: 0g
- Protein: 22g
- Fat: 13g
- Mixed Salad Greens: 100g
- Calories: 25
- Carbohydrates: 3.8g
- Protein: 2.9g
- Fat: 0.4g
- Cherry Tomatoes: 100g
- Calories: 18
- Carbohydrates: 3.9g
- Protein: 0.9g
- Fat: 0.2g
- Cucumber: 50g
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
- Olive Oil: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Lemon Juice: 1 tablespoon
- Calories: 4
- Carbohydrates: 1.2g
- Protein: 0.1g
- Fat: 0g
- Avocado: 1/4 medium
- Calories: 60
- Carbohydrates: 3g
- Protein: 0.7g
- Fat: 5.5g
- Grilled Salmon: 100g
Total for Meal 2:
- Calories: 440
- Carbohydrates: 17.8g
- Protein: 26.9g
- Fat: 33.1g
Meal 3: Paleo Dinner – Approximately 455 Calories
Ingredients and Macronutrients:
- Baked Chicken Thighs
- Chicken Thighs (skinless): 150g
- Calories: 210
- Carbohydrates: 0g
- Protein: 28g
- Fat: 10g
- Chicken Thighs (skinless): 150g
- Roasted Brussels Sprouts
- Brussels Sprouts: 200g
- Calories: 76
- Carbohydrates: 15.4g
- Protein: 5.5g
- Fat: 1g
- Olive Oil: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Brussels Sprouts: 200g
- Mashed Cauliflower
- Cauliflower: 200g
- Calories: 50
- Carbohydrates: 10g
- Protein: 4g
- Fat: 0.5g
- Cauliflower: 200g
Total for Meal 3:
- Calories: 455
- Carbohydrates: 25.4g
- Protein: 37.5g
- Fat: 25g
Total Daily Calorie Intake for 3-Meal Plan:
- Meal 1 (Breakfast): 479 Calories
- Meal 2 (Lunch): 440 Calories
- Meal 3 (Dinner): 455 Calories
Grand Total:
- Total Calories: 1374 Calories
- Total Carbohydrates: 96.2g
- Total Protein: 73.5g
- Total Fat: 86.9g
Option 3: 4 Meals Per Day
Meal 1: Paleo Breakfast – Approximately 400 Calories
Ingredients and Macronutrients:
- Vegetable Omelette
- Eggs: 2 large
- Calories: 140
- Carbohydrates: 2g
- Protein: 12g
- Fat: 10g
- Spinach: 50g
- Calories: 12
- Carbohydrates: 2g
- Protein: 1.6g
- Fat: 0.2g
- Mushrooms: 50g
- Calories: 11
- Carbohydrates: 1.6g
- Protein: 1.6g
- Fat: 0.2g
- Tomatoes: 50g
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0.1g
- Olive Oil: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
- Avocado: 50g
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7g
- Eggs: 2 large
- Fruit
- Apple: 1 medium
- Calories: 95
- Carbohydrates: 25g
- Protein: 0.5g
- Fat: 0.3g
- Apple: 1 medium
Total for Updated Meal 1:
- Calories: 387
- Carbohydrates: 36.6g
- Protein: 17.2g
- Fat: 22.3g
Meal 2: Mid-Morning Snack – Approximately 350 Calories
Ingredients and Macronutrients:
- Almonds
- Amount: 30g
- Calories: 174
- Carbohydrates: 6g
- Protein: 6.5g
- Fat: 15g
- Amount: 30g
- Carrot Sticks
- Amount: 100g
- Calories: 41
- Carbohydrates: 9.6g
- Protein: 0.9g
- Fat: 0.2g
- Amount: 100g
- Celery Sticks with Almond Butter
- Celery: 100g
- Calories: 16
- Carbohydrates: 3g
- Protein: 0.8g
- Fat: 0.2g
- Almond Butter: 1 tablespoon
- Calories: 98
- Carbohydrates: 3g
- Protein: 2.4g
- Fat: 8.9g
- Celery: 100g
Total for Meal 2:
- Calories: 329
- Carbohydrates: 21.6g
- Protein: 10.6g
- Fat: 24.3g
Meal 3: Paleo Lunch – Approximately 350 Calories
Ingredients and Macronutrients:
- Chicken Salad
- Grilled Chicken Breast: 100g
- Calories: 165
- Carbohydrates: 0g
- Protein: 31g
- Fat: 3.6g
- Mixed Salad Greens: 100g
- Calories: 25
- Carbohydrates: 3.8g
- Protein: 2.9g
- Fat: 0.4g
- Cherry Tomatoes: 100g
- Calories: 18
- Carbohydrates: 3.9g
- Protein: 0.9g
- Fat: 0.2g
- Cucumber: 50g
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
- Olive Oil: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Lemon Juice: 1 tablespoon
- Calories: 4
- Carbohydrates: 1.2g
- Protein: 0.1g
- Fat: 0g
- Grilled Chicken Breast: 100g
Total for Meal 3:
- Calories: 339
- Carbohydrates: 10.8g
- Protein: 36.2g
- Fat: 17.8g
Meal 4: Paleo Dinner – Approximately 350 Calories
Ingredients and Macronutrients:
- Baked Salmon
- Salmon: 100g
- Calories: 206
- Carbohydrates: 0g
- Protein: 22g
- Fat: 13g
- Salmon: 100g
- Steamed Broccoli
- Broccoli: 100g
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g
- Broccoli: 100g
- Sweet Potato Mash
- Sweet Potato: 100g
- Calories: 86
- Carbohydrates: 20.7g
- Protein: 1.6g
- Fat: 0.1g
- Sweet Potato: 100g
Total for Meal 4:
- Calories: 326
- Carbohydrates: 27.3g
- Protein: 26.4g
- Fat: 13.5g
Total Daily Calorie Intake for 4-Meal Plan:
- Meal 1 (Breakfast): 387 Calories
- Meal 2 (Mid-Morning Snack): 329 Calories
- Meal 3 (Lunch): 339 Calories
- Meal 4 (Dinner): 326 Calories
Grand Total:
- Total Calories: 1381 Calories
- Total Carbohydrates: 96.3g
- Total Protein: 90.4g
- Total Fat: 77.9g
Option 4: 5 Meals Per Day
Meal 1: Paleo Breakfast – Approximately 280 Calories
Ingredients and Macronutrients:
- Scrambled Eggs with Spinach
- Eggs: 2 large
- Calories: 140
- Carbohydrates: 2g
- Protein: 12g
- Fat: 10g
- Spinach: 50g
- Calories: 12
- Carbohydrates: 2g
- Protein: 1.6g
- Fat: 0.2g
- Olive Oil: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
- Eggs: 2 large
- Strawberries
- Strawberries: 100g
- Calories: 32
- Carbohydrates: 7.7g
- Protein: 0.7g
- Fat: 0.3g
- Strawberries: 100g
Total for Meal 1:
- Calories: 224
- Carbohydrates: 11.7g
- Protein: 14.3g
- Fat: 15g
Meal 2: Mid-Morning Snack – Approximately 280 Calories
Ingredients and Macronutrients:
- Apple with Almond Butter
- Apple: 1 medium
- Calories: 95
- Carbohydrates: 25g
- Protein: 0.5g
- Fat: 0.3g
- Almond Butter: 1.5 tablespoons
- Calories: 144
- Carbohydrates: 4.5g
- Protein: 4.5g
- Fat: 13.5g
- Apple: 1 medium
- Celery Sticks
- Amount: 100g
- Calories: 16
- Carbohydrates: 3g
- Protein: 0.8g
- Fat: 0.2g
- Amount: 100g
Total for Meal 2:
- Calories: 255
- Carbohydrates: 32.5g
- Protein: 5.8g
- Fat: 14g
Meal 3: Paleo Lunch – Approximately 360 Calories
Ingredients and Macronutrients:
- Chicken Salad
- Grilled Chicken Breast: 100g
- Calories: 165
- Carbohydrates: 0g
- Protein: 31g
- Fat: 3.6g
- Mixed Salad Greens: 100g
- Calories: 25
- Carbohydrates: 3.8g
- Protein: 2.9g
- Fat: 0.4g
- Cherry Tomatoes: 100g
- Calories: 18
- Carbohydrates: 3.9g
- Protein: 0.9g
- Fat: 0.2g
- Cucumber: 50g
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
- Olive Oil: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
- Lemon Juice: 1 tablespoon
- Calories: 4
- Carbohydrates: 1.2g
- Protein: 0.1g
- Fat: 0g
- Avocado: 50g
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7g
- Grilled Chicken Breast: 100g
Total for Meal 3:
- Calories: 360
- Carbohydrates: 14.8g
- Protein: 37.2g
- Fat: 15.8g
Meal 4: Afternoon Snack – Approximately 280 Calories
Ingredients and Macronutrients:
- Mixed Nuts
- Amount: 40g
- Calories: 230
- Carbohydrates: 9g
- Protein: 6g
- Fat: 20g
- Amount: 40g
- Carrot Sticks
- Amount: 100g
- Calories: 41
- Carbohydrates: 9.6g
- Protein: 0.9g
- Fat: 0.2g
- Amount: 100g
Total for Meal 4:
- Calories: 271
- Carbohydrates: 18.6g
- Protein: 6.9g
- Fat: 20.2g
Meal 5: Paleo Dinner – Approximately 280 Calories
Ingredients and Macronutrients:
- Baked Salmon
- Salmon: 100g
- Calories: 206
- Carbohydrates: 0g
- Protein: 22g
- Fat: 13g
- Salmon: 100g
- Steamed Broccoli
- Broccoli: 100g
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g
- Broccoli: 100g
- Sweet Potato Mash
- Sweet Potato: 50g
- Calories: 43
- Carbohydrates: 10.4g
- Protein: 0.8g
- Fat: 0.1g
- Sweet Potato: 50g
Total for Meal 5:
- Calories: 283
- Carbohydrates: 17g
- Protein: 25.6g
- Fat: 13.5g
Total Daily Calorie Intake for 5-Meal Plan:
- Meal 1 (Breakfast): 224 Calories
- Meal 2 (Mid-Morning Snack): 255 Calories
- Meal 3 (Lunch): 360 Calories
- Meal 4 (Afternoon Snack): 271 Calories
- Meal 5 (Dinner): 283 Calories
Grand Total:
- Total Calories: 1393 Calories
- Total Carbohydrates: 94.6g
- Total Protein: 90.8g
- Total Fat: 79.1g
Who Could Follow A 1400 Calorie Paleo Meal Plan
Ideal for those looking to follow a diet based on natural foods that could be hunted or gathered, this plan helps in maintaining lean muscle mass and overall health.
Example:
- Person: Charlie
- Gender: Female
- Age: 40 years
- Height: 170 cm (5’7″)
- Weight: 70 kg (154 lbs)
- Activity Level: Moderately active
BMR Calculation (Mifflin-St Jeor for Females):
BMR=10×weight(kg)+6.25×height(cm)−5×age(years)−161
𝐵𝑀𝑅=10×70+6.25×170−5×40−161=700+1062.5−200−161=1401.5
TDEE Calculation:
TDEE=BMR×ActivityFactor (Activity factor for Moderately Active = 1.55)
𝑇𝐷𝐸𝐸=1401.5×1.55=2172.3
Overview Table:
| Person | Age | Weight | Height | Activity Level | BMR | TDEE |
|---|---|---|---|---|---|---|
| Charlie | 40 | 70 kg | 170 cm | Moderately | 1402 | 2172 |
The 1400 calorie Paleo meal plan offers a natural and wholesome approach to eating that emphasizes whole foods, aligning with the dietary patterns of our hunter-gatherer ancestors for those seeking a clean and balanced diet.