Explore the versatility of Paleo eating with our specially designed 1000 calorie meal plans, tailored to fit different daily routines. Whether you prefer 2, 3, 4, or 5 meals a day, each plan is crafted to deliver balanced nutrition while adhering strictly to Paleo principles.
Want a custom meal plan? Try out Meal Plan Generator.
1000 Calorie Paleo Meal Plan Options
Option 1: 2 Meals Per Day
Meal 1: Breakfast – High-Protein Paleo Morning
Ingredients and Macronutrients:
- Scrambled Eggs
- Eggs
- Amount: 2 large
- Calories: 156
- Carbohydrates: 1.2g
- Protein: 12.6g
- Fat: 10.6g
- Eggs
- Spinach
- Cooked Spinach
- Amount: 100g
- Calories: 23
- Carbohydrates: 3.8g
- Protein: 3g
- Fat: 0.4g
- Cooked Spinach
- Smoked Salmon
- Amount: 100g
- Calories: 208
- Carbohydrates: 0g
- Protein: 20g
- Fat: 13g
- Avocado
- Amount: 50g (about 1/3 of a medium avocado)
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.5g
- Amount: 50g (about 1/3 of a medium avocado)
Meal Total:
- Calories: 467
- Carbohydrates: 9g
- Protein: 36.6g
- Fat: 31.5g
Meal 2: Dinner – Simple Paleo Beef Stir-Fry
Ingredients and Macronutrients:
- Lean Beef Strips
- Amount: 150g
- Calories: 217
- Carbohydrates: 0g
- Protein: 26g
- Fat: 12g
- Broccoli
- Steamed Broccoli
- Amount: 100g
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g
- Steamed Broccoli
- Carrots
- Steamed Carrots
- Amount: 50g
- Calories: 21
- Carbohydrates: 5g
- Protein: 0.5g
- Fat: 0.1g
- Steamed Carrots
- Olive Oil
- Used in cooking
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Used in cooking
- Almonds
- Amount: 15g (about a small handful)
- Calories: 87
- Carbohydrates: 3g
- Protein: 3.2g
- Fat: 7.6g
Meal Total:
- Calories: 478
- Carbohydrates: 14.6g
- Protein: 32.5g
- Fat: 33.6g
Total Daily Intake:
- Total Calories: 945
- Total Carbohydrates: 23.6g
- Total Protein: 69.1g
- Total Fat: 65.1g
Option 2: 3 Meals Per Day
Meal 1: Breakfast – High-Protein Paleo Morning
Ingredients and Macronutrients:
- Eggs (Scrambled)
- Amount: 3 large
- Calories: 234
- Carbohydrates: 1.8g
- Protein: 18.9g
- Fat: 15.9g
- Spinach (Cooked)
- Amount: 50g
- Calories: 12
- Carbohydrates: 1.9g
- Protein: 1.5g
- Fat: 0.2g
- Mushrooms (Sautéed)
- Amount: 50g
- Calories: 11
- Carbohydrates: 0.2g
- Protein: 1.6g
- Fat: 0.2g
- Avocado
- Amount: 100g (about 2/3 of a medium avocado)
- Calories: 160
- Carbohydrates: 8g
- Protein: 2g
- Fat: 14.7g
- Bacon (Paleo-friendly, no sugar added)
- Amount: 2 slices
- Calories: 42
- Carbohydrates: 0g
- Protein: 3g
- Fat: 3.5g
- Coconut Oil (used for cooking eggs and sautéing mushrooms)
- Amount: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
Total for Meal 1:
- Calories: 499
- Carbohydrates: 11.9g
- Protein: 27g
- Fat: 39g
Meal 2: Lunch – Paleo Salad Bowl
Ingredients and Macronutrients:
- Grilled Chicken
- Amount: 100g
- Calories: 165
- Carbohydrates: 0g
- Protein: 31g
- Fat: 3.6g
- Mixed Greens
- Amount: 100g
- Calories: 25
- Carbohydrates: 3.8g
- Protein: 2.9g
- Fat: 0.4g
- Olive Oil
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
Meal Total:
- Calories: 309
- Carbohydrates: 3.8g
- Protein: 33.9g
- Fat: 17.5g
Meal 3: Dinner – Simple Fish Dish
Ingredients and Macronutrients:
- Baked Cod
- Amount: 150g
- Calories: 189
- Carbohydrates: 0g
- Protein: 41.1g
- Fat: 1.5g
- Steamed Asparagus
- Amount: 100g
- Calories: 20
- Carbohydrates: 3.9g
- Protein: 2.2g
- Fat: 0.2g
- Olive Oil (drizzled over asparagus)
- Amount: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
Meal Total:
- Calories: 249
- Carbohydrates: 3.9g
- Protein: 43.3g
- Fat: 6.2g
Total Daily Intake:
- Total Calories: 1057
- Total Carbohydrates: 19.6g
- Total Protein: 104.2g
- Total Fat: 62.7g
Option 3: 4 Meals Per Day
Meal 1: Breakfast – Simple Paleo Start
Ingredients and Macronutrients:
- Boiled Eggs
- Amount: 2 large
- Calories: 156
- Carbohydrates: 1.2g
- Protein: 12.6g
- Fat: 10.6g
- Avocado
- Amount: 30g (about 1/5 of a medium avocado)
- Calories: 48
- Carbohydrates: 2.5g
- Protein: 0.6g
- Fat: 4.5g
- Cherry Tomatoes
- Amount: 50g
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.6g
- Fat: 0.1g
Meal Total:
- Calories: 213
- Carbohydrates: 5.7g
- Protein: 13.8g
- Fat: 15.2g
Meal 2: Mid-Morning Snack – Nutty Delight
Ingredients and Macronutrients:
- Almonds
- Amount: 20g (about a small handful)
- Calories: 116
- Carbohydrates: 4g
- Protein: 4.2g
- Fat: 10.2g
- Walnuts
- Amount: 30g
- Calories: 200
- Carbohydrates: 4g
- Protein: 5g
- Fat: 20g
Meal Total:
- Calories: 316
- Carbohydrates: 8g
- Protein: 9.2g
- Fat: 30.2g
Meal 3: Lunch – Chicken Salad
Ingredients and Macronutrients:
- Grilled Chicken Breast
- Amount: 75g
- Calories: 124
- Carbohydrates: 0g
- Protein: 23.25g
- Fat: 2.7g
- Mixed Greens
- Amount: 100g
- Calories: 25
- Carbohydrates: 3.8g
- Protein: 2.9g
- Fat: 0.4g
Meal Total:
- Calories: 149
- Carbohydrates: 3.8g
- Protein: 26.15g
- Fat: 3.1g
Meal 4: Dinner – Veggie Stir-Fry with Beef
Ingredients and Macronutrients:
- Lean Beef Strips
- Amount: 50g
- Calories: 72
- Carbohydrates: 0g
- Protein: 8.6g
- Fat: 4g
- Mixed Vegetables (Broccoli, Bell Peppers, Carrots)
- Amount: 150g
- Calories: 51
- Carbohydrates: 11.9g
- Protein: 2.7g
- Fat: 0.6g
- Extra Lean Beef
- Amount: Additional 100g
- Calories: 143
- Carbohydrates: 0g
- Protein: 17.2g
- Fat: 8g
- Olive Oil
- For cooking
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Meal 4 Total:
- Calories: 385
- Carbohydrates: 11.9g
- Protein: 29g
- Fat: 26.1g
Total Daily Intake:
- Total Calories: 1063
- Total Carbohydrates: 29.4g
- Total Protein: 78.15g
- Total Fat: 74.6g
Option 4: 5 Meals Per Day
Meal 1: Breakfast – Paleo Morning Smoothie
Ingredients and Macronutrients:
- Coconut Milk (unsweetened)
- Amount: 100ml
- Calories: 45
- Carbohydrates: 1g
- Protein: 0.5g
- Fat: 5g
- Blueberries
- Amount: 50g
- Calories: 29
- Carbohydrates: 7g
- Protein: 0.4g
- Fat: 0.2g
- Chia Seeds
- Amount: 10g
- Calories: 50
- Carbohydrates: 4g
- Protein: 2g
- Fat: 3g
Meal Total:
- Calories: 124
- Carbohydrates: 12g
- Protein: 2.9g
- Fat: 8.2g
Meal 2: Mid-Morning Snack – Almond and Berry Mix
Ingredients and Macronutrients:
- Almonds
- Amount: 15g
- Calories: 87
- Carbohydrates: 3g
- Protein: 3.2g
- Fat: 7.6g
- Strawberries
- Amount: 50g
- Calories: 16
- Carbohydrates: 3.7g
- Protein: 0.3g
- Fat: 0.2g
Meal Total:
- Calories: 103
- Carbohydrates: 6.7g
- Protein: 3.5g
- Fat: 7.8g
Meal 3: Enhanced Lunch – Grilled Chicken Salad
Ingredients and Macronutrients:
- Grilled Chicken Breast
- Amount: 50g
- Calories: 55
- Carbohydrates: 0g
- Protein: 10.5g
- Fat: 1.2g
- Mixed Greens
- Amount: 50g
- Calories: 7
- Carbohydrates: 1g
- Protein: 0.5g
- Fat: 0.1g
- Avocado
- Amount: 50g
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.5g
- Walnuts
- Amount: 20g
- Calories: 131
- Carbohydrates: 2.7g
- Protein: 3g
- Fat: 13.4g
- Olive Oil (Dressing)
- Amount: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
Total Calories: 313
- Carbohydrates: 7.7g
- Protein: 15g
- Fat: 26.7g
Meal 4: Enhanced Afternoon Snack – Cucumber and Hummus
Ingredients and Macronutrients:
- Cucumber
- Amount: 100g
- Calories: 16
- Carbohydrates: 3.6g
- Protein: 0.7g
- Fat: 0.2g
- Hummus
- Amount: 80g
- Calories: 150
- Carbohydrates: 12g
- Protein: 4g
- Fat: 10g
Total Calories: 241
- Carbohydrates: 15.6g
- Protein: 4.7g
- Fat: 10.2g
Meal 5: Enhanced Dinner – Salmon Veggie Grill
Ingredients and Macronutrients:
- Salmon
- Amount: 75g
- Calories: 120
- Carbohydrates: 0g
- Protein: 13g
- Fat: 7.5g
- Asparagus
- Amount: 150g
- Calories: 30
- Carbohydrates: 6g
- Protein: 3.3g
- Fat: 0.3g
- Olive Oil
- Amount: 1 tablespoon (drizzled)
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
Total Calories: 269
- Carbohydrates: 6g
- Protein: 16.3g
- Fat: 21.3g
Total Daily Intake:
- Calories: 1050
- Carbohydrates: 47.3g
- Protein: 58.2g
- Fat: 97.2g
Who Could Follow A 1000 Calorie Paleo Meal Plan
A 1000 calorie Paleo meal plan can be an effective strategy for specific dietary goals, but it’s not suitable for everyone. Below, we provide examples of three individuals for whom this diet might be appropriate, including detailed calculations of their Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
Example Calculations
Person 1: Jane
- Gender: Female
- Age: 28 years
- Height: 160 cm
- Weight: 50 kg
- Activity Level: Sedentary (office job)
BMR Calculation (Harris-Benedict Equation for Females):
BMR=655+(9.6×weight in kg)+(1.8×height in cm)−(4.7×age in years)
TDEE Calculation:
TDEE=BMR×Activity Factor (Activity Factor for Sedentary = 1.2)
Person 2: Bob
- Gender: Male
- Age: 35 years
- Height: 170 cm
- Weight: 68 kg
- Activity Level: Lightly Active (light exercise 1-3 days/week)
BMR Calculation (Harris-Benedict Equation for Males):
BMR=66+(13.7×weight in kg)+(5×height in cm)−(6.8×age in years)
TDEE Calculation:
TDEE=BMR×ActivityFactor (Activity Factor for Lightly Active = 1.375)
Person 3: Alice
- Gender: Female
- Age: 22 years
- Height: 155 cm
- Weight: 45 kg
- Activity Level: Sedentary (student)
BMR Calculation (Harris-Benedict Equation for Females):
BMR=655+(9.6×weight in kg)+(1.8×height in cm)−(4.7×age in years)
TDEE Calculation:
TDEE=BMR×Activity Factor (Activity Factor for Sedentary = 1.2)
Let’s perform these calculations:
Jane:
- BMR = 655+(9.6×50)+(1.8×160)−(4.7×28) = 655+480+288−131.6 = 1291.4
- TDEE = 1291.4×1.21291.4×1.2 = 1549.68
Bob:
- BMR = 66+(13.7×68)+(5×170)−(6.8×35) = 66+931.6+850−238 = 1609.61
- TDEE = 1609.6×1.3751609.6×1.375 = 2213.2
Alice:
- BMR = 655+(9.6×45)+(1.8×155)−(4.7×22) = 655+432+279−103.4 = 1262.6
- TDEE = 1262.6×1.21262.6×1.2 = 1515.12
Overview Table
| Person | Age | Weight (kg) | Height (cm) | Activity Level | BMR | TDEE |
|---|---|---|---|---|---|---|
| Jane | 28 | 50 | 160 | Sedentary | 1291.4 | 1549.68 |
| Bob | 35 | 68 | 170 | Lightly Active | 1609.6 | 2213.2 |
| Alice | 22 | 45 | 155 | Sedentary | 1262.6 | 1515.12 |
Conclusion
A 1000 calorie Paleo meal plan might be appropriate for individuals with very low daily energy requirements, such as those who are significantly less active or aiming for aggressive weight loss under medical supervision.
For individuals like Jane, who are less active and have lower caloric needs, this type of meal plan can be considered but should be closely monitored for nutritional sufficiency.