1000 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1000 calorie intermittent fasting meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1025cal, 93g protein, 47g net carbs, 45g fat, 12g fiber per day) cannot be customized.
Day 1
1025cal, 94g protein, 42g net carbs, 48g fat, 14g fiber
1 serving(s) (438cal, 41p, 22c, 18f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 serving(s) (356cal, 43p, 4c, 18f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 2
950cal, 97g protein, 46g net carbs, 38g fat, 11g fiber
1 serving(s) (246cal, 42p, 7c, 5f)
1 1/3 serving(s) (188cal, 3p, 24c, 8f)
2 serving(s) (356cal, 43p, 4c, 18f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 3
1050cal, 91g protein, 26g net carbs, 60g fat, 11g fiber
1 1/3 serving(s) (519cal, 39p, 10c, 34f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 lettuce taco(s) (418cal, 47p, 12c, 19f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
Day 4
1050cal, 91g protein, 26g net carbs, 60g fat, 11g fiber
1 1/3 serving(s) (519cal, 39p, 10c, 34f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 lettuce taco(s) (418cal, 47p, 12c, 19f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
Day 5
1075cal, 91g protein, 57g net carbs, 47g fat, 13g fiber
1 sandwich(es) (456cal, 39p, 39c, 16f)
3 beets (72cal, 3p, 12c, 0f)
1 thigh (452cal, 41p, 1c, 32f)
3 cup(s) (87cal, 8p, 6c, 0f)
Day 6
975cal, 94g protein, 77g net carbs, 27g fat, 12g fiber
1 sandwich(es) (456cal, 39p, 39c, 16f)
3 beets (72cal, 3p, 12c, 0f)
1 1/3 serving(s) (443cal, 53p, 26c, 11f)
Day 7
975cal, 95g protein, 52g net carbs, 38g fat, 10g fiber
1 1/3 serving(s) (443cal, 53p, 26c, 11f)
Grocery List (42 items)
Fats and Oils
Balsamic vinaigrette
4 oz (110mL)
Oil
10 1/4 g (11mL)
Salad dressing
1 1/2 tbsp (23mL)
Olive oil
2/3 oz (25mL)
Ranch dressing
4 tsp (20mL)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
10 beets (2" dia, sphere) (500g)
Edamame, frozen, shelled
1 cup (118g)
Frozen chopped spinach
1/2 cup (78g)
Frozen mixed veggies
1/2 10oz package (142g)
Romaine lettuce
2/3 head (436g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (303g)
Frozen broccoli
16 1/3 oz (462g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Frozen corn kernels
1 cup (136g)
Other
Mixed greens
3 1/2 cup (105g)
Sesame oil
1 tsp (5mL)
Stir-fry sauce
2 tbsp (34g)
Coleslaw mix
1 cup (90g)
Sugar-free barbecue sauce
2 tbsp (30g)
Poultry Products
Boneless skinless chicken breast, raw
26 oz (737g)
Ground turkey, raw
1 lbs (454g)
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Soups, Sauces, and Gravies
Chicken broth
4 cup(s) (mL)
Salsa
1/2 cup (144g)
Barbecue sauce
4 tbsp (68g)
Dairy and Egg Products
Eggs
7 1/4 medium (317g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Blue cheese
1/4 lbs (104g)
Legumes and Legume Products
Soy sauce
1 tsp (5mL)
Spices and Herbs
Salt
1/2 tsp (3g)
Black pepper
1/2 tsp, ground (1g)
Taco seasoning mix
1 packet (35g)
Paprika
1/2 tsp (1g)
Thyme, dried
2 dash, ground (0g)
Beef Products
Flank steak, raw
6 oz (170g)
Snacks
Tortilla chips
1 1/3 oz (38g)
Fruits and Fruit Juices
Lime juice
1 tsp (5mL)
Beverages
Water
2/3 cup(s) (159mL)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Sausages and Luncheon Meats
Ham cold cuts
1/2 lbs (227g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Pork Products
Pork tenderloin, raw
1 lbs (453g)
dinner prep - 2 days
1. Chicken egg drop soup
355 cals, 43p, 4c, 18f (per meal)
1 tsp (5mL)
1/2 lbs (227g)
4 cup(s) (mL)
4 large (200g)
1 tsp (5mL)
1 tsp (5mL)
1/2 cup (78g)
1
Add the oil (note, not the sesame oil) to the bottom of a pot over medium heat. Add the chicken and cook until browned and cooked through.
2
Add broth, soy sauce, and sesame oil to the pot and bring to a boil. Meanwhile, beat eggs in a cup and aside.
3
Add in the frozen spinach and cook until softened. Return to a boil.
4
Stir gently, while slowly pouring in the egg. Cook for about 1-2 minutes.
5
Season with salt/pepper to taste and serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Beef and vegetable stir fry
440 cals, 41p, 22c, 18f (per meal)
1 dash (1g)
2 dash, ground (1g)
1/4 tbsp (4mL)
1/2 10oz package (142g)
2 tbsp (34g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed steak and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove steak and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return steak to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until steak is fully cooked.
6
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Bbq pulled chicken & lime yogurt slaw bowl
245 cals, 42p, 7c, 5f (per meal)
1 tsp (5mL)
6 oz (170g)
1 cup (90g)
2 tbsp (30g)
2 tbsp (35g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put chicken in a small saucepan and cover with water. Bring to a boil and cook for about 10-15 minutes until chicken is no longer pink inside. Remove chicken from pot and set aside to lightly cool.
2
In a small bowl, mix together the greek yogurt and lime juice until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
3
Use two forks to shred the chicken. Add shredded chicken to a small bowl and coat with barbecue sauce.
4
Add coleslaw to the bbq chicken bowl and serve.
dinner prep - 2 days
1. Turkey taco lettuce cups
420 cals, 47p, 12c, 19f (per meal)
1/2 cup (144g)
1/2 tsp (3mL)
1 packet (35g)
8 leaf inner (48g)
2/3 cup(s) (158mL)
1 lbs (454g)
1
Heat oil in a skillet over medium heat. Add turkey, break apart, and cook until browned. Stir in water and taco seasoning and let simmer for a few more minutes until bubbling. Turn off heat and let cool slightly.
2
Place an even amount of taco meat in the center of each lettuce leaf, top with salsa, and serve.
3
Meal prep note: store any leftover meat in an airtight container in the refrigerator. When ready to eat, reheat meat and assemble tacos.
lunch prep - 2 days
1. Simple cobb salad
520 cals, 39p, 10c, 34f (per meal)
1/2 lbs (227g)
2 2/3 medium (117g)
8 cup shredded (376g)
2/3 cup, crumbled, not packed (90g)
2/3 cup cherry tomatoes (99g)
1/3 cup (80mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a large bowl.
2
Dress when ready to serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Blue cheese stuffed chicken thighs
450 cals, 41p, 1c, 32f (per meal)
1 dash (0g)
3/8 tsp (2mL)
1 1/2 dash, ground (0g)
1/2 oz (14g)
1 thigh (6 oz ea) (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Broccoli
85 cals, 8p, 6c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Shredded bbq & ranch chicken sandwich
455 cals, 39p, 39c, 16f (per meal)
4 tbsp (68g)
4 tsp (20mL)
2 leaf inner (12g)
2 bun(s) (102g)
2 tsp (10mL)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
2. Beets
70 cals, 3p, 12c, 0f (per meal)
6 beets (2" dia, sphere) (300g)
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
dinner prep - 2 days
1. Pork-broccoli-sweet potato bowl
445 cals, 53p, 26c, 11f (per meal)
1/3 tsp (1g)
1 1/3 sweetpotato, 5" long (280g)
2/3 package (189g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
16 oz (453g)
2 2/3 tsp (13mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
lunch prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Corn
140 cals, 4p, 25c, 1f (per meal)
1 cup (136g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.