This Is What 1,200 Calories On A Paleo Diet Looks Like (2024)

CrossFitters aren’t the only ones noshing like cavemen, thanks to all the buzz the paleo diet's been getting.

Rich in meat, fish, fruits, veggies, nuts, eggs, seeds, and healthy oils, but devoid of dairy, legumes, processed foods, added sugars, and both whole and refined grains, paleo (and its even stricter cousin Whole30) has become the go-to diet for people practicing intuitive, clean eating, explains Jonathan Valdez, R.D.N., owner of Genki Nutrition, and a spokesperson for the New York State Academy of Nutrition and Dietetics.

Aside from the pure joy of eating like your hunter-gatherer ancestors, there are also plenty of benefits that come with a protein-rich diet. For example, one study published in American Journal of Clinical Nutrition found that protein can help you retain more of your lean muscle as you lose fat. That means more cals burned each day, per one study published in the American Journal of Clinical Nutrition

Plus, because since it’s grain-free and dairy-free, the paleo diet is great for people with intolerances or allergies to those ingredients.

This issue with turning paleolithic for weight loss, however, is that paleo doesn't necessarily mean weight-loss-friendly. So if your interest in paleo has anything to do with losing weight, counting calories when you’re just getting started may be helpful, says Valdez.

When you're trying to lose weight, 1,200 to 1,500 calories per day is about what you want to aim for, says Keri Glassman, R.D., founder of NutritiousLife.com and author of The New You (and Improved) Diet. That means no more nomming on platefuls of paleo-approved brownies in the name of our neanderthal ancestors.

That said, Glassman typically encourages people to eat based on how they feel rather than getting too caught up in counting calories and following a strict plan—even when they’re trying to lose weight.

Related: 7 Women Share How They Lost Weight Without Counting a Single Calorie

The guidelines of paleo eating are basic enough, but successfully going cavewoman takes some savvy, especially when calorie counting is involved. This one-day 1,200-calorie paleo plan from Glassman is a good starting point for figuring out which paleo-friendly food to incorporate into your diet.

Pretty easy right? “Just remember: 1,200 calories is the lowest you want to eat for sustained weight loss, so if you’re still hungry after one of the meals, fill up on veggies and some healthy fats,” Glassman says.