Sample Paleo Meal Plans by Calories

By: thedrswolfson
June 22, 2018
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Affiliate Disclosure

Our nutritionist at The Drs. Wolfson, Ashley Swanson, prepared food plans for the summer by total calories for you to enjoy.

Ashley created programs for a daily intake of:

Whether you’re trying to lose weight, gain weight or maintain weight, it’s important to follow your calorie goals.

In this post we have listed some sample plans for meals with a summer twist. Each of the meals and snacks has a calorie goal that is met by following the Paleo-approved plan.

For those trying to lose weight, it is important to not only keep track of calorie totals but also the time of day that calories are consumed. One study published in the Journal of the American College of Nutrition found that the time of day calories are consumed does matter if you’re watching your waistline1. The study looked at two groups of women and found that the group who consumed the majority of their calories earlier on in their day (i.e. before lunch) lost significantly more weight than the alternative group1.

So depending on your calorie and health goals, listen to what your body needs. These sample single-serving calorie plans show you the amount of food you can eat on a set-calorie diet, while also providing unique, Paleo recipes and snack products for your summer. Whether you follow this plan exactly or just take away some helpful ideas, you’ll gain a better understanding of the amount of food and types of recipes you can eat to meet your calorie goals. 

Always use organic ingredients and free-range meats.

Enjoy!

(If you are interested in meeting in person or by phone with Ashley Swanson and her Master’s level nutrition education, click here now.)

 

1200 Calorie Day

Breakfast
301.75 calories
8.75 g carbohydrates, 20.25 g fat, 19 g protein

Summer Scramble
3/4 c. cooked scrambled eggs
½ c. arugula
1 c. cooked zucchini slices
2 slices of tomatoes

 

Mid-morning snack
134 calories
15 g carbohydrates, 5 g fat, 8 g protein

1 c. sliced raw, heirloom carrots
1 c. sliced raw cucumbers, peeled
1 Paleo Valley Beef Stick

 

Lunch
340 calories
30 g carbohydrates, 17 g fat, 21 g protein

Citrus-Beet Kale Salad
½ c. sliced, cooked red beets
¾ c. blood oranges
1 tbsp. lime juice
1 tbsp. organic walnut oil
1 c. chopped kale
2 oz. shredded chicken

Cook beets. Once beets are cool, slice them thinly. Layer kale, beets and blood orange slices in a bowl. Drizzle citrus juice and walnut oil over the salad. Top with shredded chicken.

 

Afternoon Snack
130 calories
8 g carbohydrates, 8 g fat, 7 g protein

1 Epic Bison Meat Bar

 

Dinner
294 calories
10 g carbohydrates, 14 g fat, 34 g protein

5 oz. wild caught, organic salmon
2 c. fresh, local, asparagus, cooked
Total: 1, 199. 75 calories

 


1500 Calorie Day

Breakfast
373 calories
22 g carbohydrates, 16.5 g fat, 27 g protein

Avocado, Peach and Kale Protein Shake
1 avocado
½ c. sliced peaches
½ c. chopped kale
½ c. freshly squeezed cucumber juice
1 scoop Paleo Fuel vanilla protein powder

Juice cucumbers. Blend everything together in a blender to desired consistency.

 

Mid-morning snack
100 calories
0 g carbohydrates, 6 g fat, 12 g protein

2 oz. Wild Planet sardines in Extra Virgin Olive Oil with Lemon

 

Lunch
448.5 calories
20.5 g carbohydrates, 33 g fat, 23 g protein

Paleo Waldorf Chicken Wrap-Ups (single-serving)
1/2 avocado, pitted
1/2 tbsp. organic avocado oil
1/2 tbsp. lemon juice
¼ tsp. Himalayan salt
¼ tsp. black pepper
¼ c. diced red onion
¼ c. diced celery
¼ of a diced apple
1/8 c. slivered almonds
¼ c. sliced red grapes
2 oz. diced, cooked chicken
55 g (1 c.) butterhead lettuce leaves

In a VitaMix, combine avocado, avocado oil, lemon juice, salt and pepper and blend until creamy consistency. Pour into a medium sized bowl. Add in the onion, celery, apple, almonds, grapes and chicken. Stir to mix well. Serve in butter head lettuce leaves and wrap up.

 

Afternoon Snack
144 calories
0 g carbohydrates, 10 g fat, 12 g protein

2 hard-boiled eggs

 

Dinner
426 calories
5 g carbohydrates, 33 g fat, 33 g protein

4 oz. steak (125.5 g)
10 green beans (picked fresh from a local summer farm)
½ c. mushrooms
½ tbsp. avocado oil

Cook steak to medium-rare. In a sauté pan, add avocado oil and bring to medium heat. Sauté green beans and mushrooms for 5 minutes.                                 Total: 1, 491. 75 calories

 


1800 Calorie Day

Breakfast
375.5 calories
38.5 g carbohydrates, 16 g fat, 17.75 g protein

Green Dreams Drink
1/2 avocado
1 c. spinach
1 sm. zucchini
1 green apple, juiced
4 c. pineapple, juiced
1 scoop Paleo Fuel vanilla protein powder
1 tbsp. Daily Greens powder

Add in everything including the juice of the apple and pineapple. Blend in blender until creamy smooth. Add in pure water if need to make more liquid.

 

Mid-morning snack
144 calories
0 g carbohydrates, 10 g fat, 12 g protein

2 hard-boiled eggs

 

Lunch
432 calories
38 g carbohydrates, 17 g fat, 31 g protein

Summer Bison-Veggie Stuffed Sweet Potato
½ c. broccoli, diced
½ c. heirloom carrots, diced
½ c. arugula, chopped
½ c. kohlrabi, diced
1 tbsp. coconut oil
4 oz. ground bison
1 sweet potato, baked

Cook the ground bison meat until done. In a separate pan, add in vegetables and coconut oil and sauté until cooked. Once sweet potato is done, cut open and stuff with sautéed vegetables and ground bison.

 

Afternoon Snack
234.05 calories
22.9 g carbohydrates, 15.7 g fat, 3.3 g protein

Beach Bar
1 date, chopped
½ tbsp.unsweetened, shredded, organic coconut
½ tbsp.coconut oil
1/8 c. pistachios
½ tsp. Superfood powder

Combine all ingredients in a food processor and pulse until combined. Press into a bar or ball form and refrigerate for an hour.

 

Dinner
427 calories
21 g carbohydrates, 23 g fat, 35 g protein

6 oz. organic, wild-caught salmon
1 tsp. avocado oil
2 tsp. lemon juice
1 tbsp. capers
1 tbsp. shallot, diced
1 c. eggplant, cubed

Bake salmon at 400 degrees F until cooked to desired doneness.  In a pan, combine shallots and lemon juice and cook for two minutes. Add in capers and continue stirring for about 1-2 minutes longer. Meanwhile, coat the cup of eggplant cubes with avocado oil and sea salt. Roast in oven at 400 degrees F until tender. Serve salmon with lemon-caper-shallot topping and eggplant.

 

Dessert
170 calories
18 g carbohydrates, 12 g fat, 1 g protein

½ c. Cado Icecream

Total: 1782.55 calories

 


2000 Calorie Day

Breakfast
364 calories
0 g carbohydrates, 32 g fat, 17 g protein

Fried eggs & Bacon
2 fried, organic eggs
2 slices organic bacon
1 tbsp. organic olive oil

 

Mid-morning snack
240 calories
24 g carbohydrates, 14 g fat, 12 g protein

1 Go Raw Zesty Lemon Superfood Protein Bar

 

Lunch
472 calories
2 g carbohydrates, 39 g fat, 20 g protein

Shrimp Stuffed Avocado
1 avocado
4 oz. organic, wild-caught shrimp
2 tsp. avocado oil
Himalayan salt
1/8 tsp. cayenne pepper

Cut open avocado and scrape out insides. Put into bowl and roughly mash. In a pan, sauté shrimp with avocado oil until pink and done and season with salt and cayenne. Combine with mashed avocado. Stuff the mixture back into avocado shells. Top with desired herbs.

 

Afternoon Snack
230 calories
17 carbs, 13 fat, 12 protein
1 oz. Nacho Garden Kale chips
1 package

 

Dinner
495 calories
16.8 g carbohydrates, 33 g fat, 33.5 g protein

Summer Squash Bruschetta Pasta Bowl
6 heirloom cherry tomatoes
2/3 c. (100 g) spiralized zucchini
4 oz. ground turkey
1 tbsp. olive oil
¼ c. onion, diced
Fresh basil as desired
Garlic powder as desired
Italian seasoning as desired
Himalayan salt & pepper to taste

 

Dessert
185 calories
26 g carbohydrates, 9 g fat, 4.5 g protein

1 small banana, frozen and chopped
1 tbsp. organic almond butter
Blend banana and almond butter until creamy for a frozen treat.
Total: 1,986 calories

 

 

References

  1. Lombardo et al., 2014: https://www.ncbi.nlm.nih.gov/pubmed/24809437
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