1000 calorie intermittent fasting meal plan w/ PDF

dinner prep - 1 days

1. Avocado tuna salad

436cal, 41p, 6c, 24f (per meal)

For 1 Meal

Tomatoes

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)

In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.

Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.

Serve.

2. Walnuts

87cal, 2p, 1c, 8f (per meal)

For 1 Meal

Walnuts

2 tbsp, shelled (13g)

lunch prep - 2 days

1. Basic chicken breast

397cal, 63p, 0c, 16f (per meal)

Scale to: , 20 oz

Oil

1 1/4 tbsp (19mL)

Boneless skinless chicken breast, raw

1 1/4 lbs (560g)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

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.

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).

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.

ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

2. Broccoli

58cal, 5p, 4c, 0f (per meal)

Scale to: , 4 cup(s)

Frozen broccoli

4 cup (364g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

dinner prep - 2 days

1. Baked chicken with tomatoes & olives

449cal, 60p, 6c, 19f (per meal)

Scale to: , 18 oz

Fresh basil, shredded

18 leaves (9g)

Boneless skinless chicken breast, raw

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.

Heat the oven to 425 F (220 C)

Put chicken breast in a small baking dish.

Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.

On top of the chicken put the tomato, basil, and olives.

Put the baking dish in the oven and cook for about 25 minutes.

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)

Scale to: , 2 cup(s)

Salad dressing

2 tbsp (30mL)

Kale leaves

2 cup, chopped (80g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Toss kale in dressing of your choice and serve.

lunch prep - 1 days

1. Lemon pepper chicken breast

370cal, 64p, 2c, 12f (per meal)

For 1 Meal

Lemon pepper

2 tsp (4g)

Olive oil

1 tsp (5mL)

Boneless skinless chicken breast, raw

10 oz (280g)

Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

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.

2. Olive oil drizzled broccoli

105cal, 4p, 3c, 7f (per meal)

For 1 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.

Prepare broccoli according to instructions on package.

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)

For 1 Meal

Chicken breast tenderloins, raw

1/2 lbs (227g)

Oil

2 tsp (10mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Season tenderloins with salt, pepper, or your favorite seasoning blend.

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)

For 1 Meal

Frozen broccoli

3 1/2 cup (319g)

Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

lunch prep - 2 days

1. Pork and vegetable stir fry

440cal, 41p, 22c, 18f (per meal)

Scale to:

Boneless pork loin, cubed

3/4 lbs (340g)

2 dash (2g)

4 dash, ground (1g)

1/2 tbsp (8mL)

1 10oz package (284g)

Stir-fry sauce

4 tbsp (68g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

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.

Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.

Return pork to skillet, stir.

Pour in stir-fry sauce and mix until it is well distributed.

Reduce heat to low and simmer until pork is fully cooked.

Serve.

2. White rice

110cal, 2p, 24c, 0f (per meal)

Scale to: , 1 cup rice, cooked

Long-grain white rice

1/3 cup (62g)

Water

2/3 cup(s) (158mL)

Black pepper

2 dash, ground (1g)

Salt

1/3 tsp (2g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

(Note: Follow rice package instructions if they differ from below)

In a saucepan with a good fitting lid bring water and salt to a boil.

Add rice and stir.

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.

Cook for 20 minutes.

Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.

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)

Scale to:

Onion, chopped

3/4 medium (2-1/2" dia) (83g)

Dried parsley

1/4 tbsp (0g)

Basil, dried

1/4 tbsp, leaves (1g)

Thyme, dried

1/4 tbsp, leaves (1g)

3/4 tbsp (11mL)

1 cup (43g)

2 1/4 clove(s) (7g)

3/4 cup chopped (76g)

Carrots, chopped

3/4 cup chopped (96g)

Chicken broth

6 cup(s) (mL)

Boneless skinless chicken breast, raw

3/4 lbs (340g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

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.

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.

Pour in the chicken broth and add the thyme, basil, and parsley. Bring to a boil.

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.

Add the egg noodles to the pot and cook according to the package instructions, usually 8-10 minutes.

While the noodles cook, shred the chicken with two forks.

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)

Scale to:

Salad dressing

3 tbsp (45mL)

Mixed greens

3 cup (90g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Mix greens and dressing in a small bowl. Serve.

lunch prep - 2 days

1. Baked garlic parmesan chicken

200cal, 27p, 5c, 8f (per meal)

Scale to: , 8 oz

Black pepper

1/2 dash, ground (0g)

Boneless skinless chicken breast, raw

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.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.

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.

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)

Scale to:

Salt

1 1/2 dash (1g)

Water

3 cup(s) (711mL)

Lentils, raw, rinsed

3/4 cup (144g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Cooking instructions of lentils can vary. Follow package instructions if possible.

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