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 (975cals, 107g protein, 44g net carbs, 36g fat 14g fiber per day) cannot be customized.
Day 1
975cals, 111g protein, 10g net carbs, 48g fat 15g fiber per day
Day 2
950cals, 129g protein, 15g net carbs, 38g fat 11g fiber per day
9 oz (449cal, 60p, 6c, 19f)
1 cup(s) (55cal, 1p, 5c, 3f)
Day 3
975cals, 129g protein, 15g net carbs, 41g fat 10g fiber per day
10 oz (370cal, 64p, 2c, 12f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
9 oz (449cal, 60p, 6c, 19f)
1 cup(s) (55cal, 1p, 5c, 3f)
Day 4
950cals, 103g protein, 53g net carbs, 30g fat 16g fiber per day
1 serving(s) (440cal, 41p, 22c, 18f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
8 oz (299cal, 50p, 0c, 11f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
Day 5
1050cals, 92g protein, 76g net carbs, 36g fat 11g fiber per day
1 serving(s) (440cal, 41p, 22c, 18f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 1/2 serving(s) (422cal, 48p, 26c, 12f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 6
950cals, 94g protein, 73g net carbs, 26g fat 13g fiber per day
4 oz (200cal, 27p, 5c, 8f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 serving(s) (422cal, 48p, 26c, 12f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 7
1000cals, 90g protein, 65g net carbs, 33g fat 20g fiber per day
4 oz (200cal, 27p, 5c, 8f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
5 1/3 oz (372cal, 34p, 6c, 23f)
4 serving(s) (164cal, 11p, 16c, 1f)
Grocery List (40 items)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (351g)
Onion
1 medium (2-1/2" dia) (100g)
Frozen broccoli
9 cup (819g)
Kale leaves
2 cup, chopped (80g)
Frozen mixed veggies
1 10oz package (284g)
Garlic
2 1/2 clove(s) (8g)
Raw celery
3/4 cup chopped (76g)
Carrots
3/4 cup chopped (96g)
Frozen sugar snap peas
2 2/3 cup (384g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Other
Mixed greens
4 cup (120g)
Chicken breast tenderloins, raw
1/2 lbs (227g)
Stir-fry sauce
4 tbsp (68g)
Spices and Herbs
Black pepper
2 1/2 g (3g)
Salt
10 1/4 g (10g)
Fresh basil
18 leaves (9g)
Chili powder
1 tbsp (8g)
Lemon pepper
2 tsp (4g)
Dried parsley
1/4 tbsp (0g)
Basil, dried
1 tsp, leaves (1g)
Thyme, dried
1 g (1g)
Brown deli mustard
1/2 tbsp (8g)
Fruits and Fruit Juices
Lime juice
1 tsp (5mL)
Avocados
1/2 avocado(s) (101g)
Green olives
18 large (79g)
Nut and Seed Products
Walnuts
2 tbsp, shelled (13g)
Fats and Oils
Oil
1 1/2 oz (47mL)
Olive oil
1 oz (35mL)
Salad dressing
5 tbsp (75mL)
Poultry Products
Boneless skinless chicken breast, raw
4 1/4 lbs (1917g)
Chicken thighs, with bone and skin, raw
1/3 lbs (151g)
Pork Products
Boneless pork loin
3/4 lbs (340g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Dry egg noodles
1 cup (43g)
Beverages
Water
3 2/3 cup(s) (870mL)
Soups, Sauces, and Gravies
Chicken broth
6 cup(s) (mL)
Baked Products
Bread crumbs
2 tbsp (14g)
Dairy and Egg Products
Parmesan cheese
1 tbsp (6g)
Legumes and Legume Products
Lentils, raw
3/4 cup (144g)
Sweets
Honey
1 tsp (7g)
dinner prep - 1 days

1. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
4 tbsp, chopped (45g)
1 can (172g)
1/4 small (18g)
1 cup (30g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 2 days

1. Basic chicken breast
397cal, 63p, 0c, 16f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

2. Broccoli
58cal, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days

1. Baked chicken with tomatoes & olives
449cal, 60p, 6c, 19f (per meal)
18 leaves (9g)
18 oz (510g)
1 tbsp (8g)
1/4 tbsp (1g)
18 large (79g)
1/4 tbsp (5g)
1 tbsp (15mL)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.

2. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days

1. Lemon pepper chicken breast
370cal, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days

1. Basic chicken breast tenderloins
299cal, 50p, 0c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season tenderloins with salt, pepper, or your favorite seasoning blend.
2
Stove: Heat oil in a skillet or grill pan over medium heat and cook tenderloins for 3-4 minutes per side until golden brown and cooked through. Oven: Preheat the oven to 400°F (200°C), place tenderloins on a baking sheet, and bake for 15-20 minutes or until internal temperature reaches 165°F (74°C).

2. Broccoli
102cal, 10p, 7c, 0f (per meal)
3 1/2 cup (319g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days

1. Pork and vegetable stir fry
440cal, 41p, 22c, 18f (per meal)
3/4 lbs (340g)
2 dash (2g)
4 dash, ground (1g)
1/2 tbsp (8mL)
1 10oz package (284g)
4 tbsp (68g)
Recipe has been scaled from original by 0.5x. 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 pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove pork 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 pork to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until pork is fully cooked.
6
Serve.

2. White rice
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 2 days

1. Homemade chicken noodle soup
422cal, 48p, 26c, 13f (per meal)
3/4 medium (2-1/2" dia) (83g)
1/4 tbsp (0g)
1/4 tbsp, leaves (1g)
1/4 tbsp, leaves (1g)
3/4 tbsp (11mL)
1 cup (43g)
2 1/4 clove(s) (7g)
3/4 cup chopped (76g)
3/4 cup chopped (96g)
6 cup(s) (mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium-high heat. Add the chicken and cook until browned on both sides but not fully cooked, about 4-5 minutes per side. Transfer the chicken to a plate and set aside.
2
In the same pot, add the onions, carrots, and celery. Cook until the vegetables are tender, about 5-7 minutes. Add the garlic and cook for another 1-2 minutes, until fragrant.
3
Pour in the chicken broth and add the thyme, basil, and parsley. Bring to a boil.
4
Return the chicken breasts to the pot, reduce the heat to a simmer, and cook until the chicken is fully cooked, about 10-12 minutes. Transfer the chicken to a plate and let it cool slightly.
5
Add the egg noodles to the pot and cook according to the package instructions, usually 8-10 minutes.
6
While the noodles cook, shred the chicken with two forks.
7
Return the shredded chicken to the pot, stir, and season with salt and pepper to taste. Serve hot.

2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days

1. Baked garlic parmesan chicken
200cal, 27p, 5c, 8f (per meal)
1/2 dash, ground (0g)
1/2 lbs (227g)
2 dash, leaves (0g)
2 tbsp (14g)
1 tbsp (6g)
1/4 clove (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2
In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
3
Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 1 days

1. Honey mustard chicken thighs w/ skin
372cal, 34p, 6c, 23f (per meal)
1/3 lbs (151g)
2/3 dash (1g)
1/3 tsp, ground (0g)
1 tsp (7g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.

2. Sugar snap peas
164cal, 11p, 16c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.