1100 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1100 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 (1100cals, 104g protein, 51g net carbs, 49g fat 14g fiber per day) cannot be customized.
Day 1
1050cals, 128g protein, 61g net carbs, 28g fat 12g fiber per day
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
Day 2
1100cals, 97g protein, 64g net carbs, 46g fat 12g fiber per day
6 oz steak (422cal, 37p, 2c, 29f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 3
1150cals, 105g protein, 45g net carbs, 55g fat 16g fiber per day
6 oz steak (422cal, 37p, 2c, 29f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
9 oz (449cal, 60p, 6c, 19f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Day 4
1150cals, 99g protein, 30g net carbs, 63g fat 16g fiber per day
1 serving(s) (367cal, 28p, 3c, 27f)
2 serving(s) (214cal, 6p, 8c, 15f)
9 oz (449cal, 60p, 6c, 19f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Day 5
1100cals, 88g protein, 66g net carbs, 48g fat 13g fiber per day
1 serving(s) (367cal, 28p, 3c, 27f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 potato(es) (520cal, 54p, 55c, 6f)
Day 6
1100cals, 94g protein, 64g net carbs, 47g fat 13g fiber per day
6 oz(s) (422cal, 35p, 1c, 31f)
2 serving(s) (163cal, 5p, 8c, 10f)
1 potato(es) (520cal, 54p, 55c, 6f)
Day 7
1100cals, 114g protein, 26g net carbs, 53g fat 18g fiber per day
6 oz(s) (422cal, 35p, 1c, 31f)
2 serving(s) (163cal, 5p, 8c, 10f)
10 oz (353cal, 63p, 2c, 11f)
4 serving(s) (164cal, 11p, 16c, 1f)
Grocery List (34 items)
Fruits and Fruit Juices
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Green olives
18 large (79g)
Lemon juice
1 tbsp (15mL)
Fats and Oils
Oil
2 oz (64mL)
Olive oil
2 1/3 tbsp (35mL)
Marinade sauce
5 tbsp (74mL)
Baked Products
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Spices and Herbs
Dijon mustard
11 1/2 g (11g)
Rosemary, dried
3 dash (0g)
Black pepper
1/8 oz (2g)
Salt
10 1/4 g (10g)
Fresh basil
20 leaves (10g)
Chili powder
1 tbsp (8g)
Balsamic vinegar
1/2 tbsp (8mL)
Other
Mixed greens
4 tbsp (8g)
Italian seasoning
1 tsp (4g)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (426g)
Frozen sugar snap peas
9 1/3 cup (1344g)
Onion
1/2 medium (2-1/2" dia) (59g)
Canned crushed tomatoes
3/8 can (152g)
Frozen corn kernels
1 cup (136g)
Mushrooms
6 oz (170g)
Sweet potatoes
3 1/3 sweetpotato, 5" long (700g)
Fresh parsley
1 1/2 sprigs (2g)
Garlic
2 1/2 clove(s) (8g)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1745g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (252g)
Salmon
1/2 lbs (227g)
Dairy and Egg Products
Butter
1/2 stick (57g)
Parmesan cheese
1/3 cup (33g)
Beef Products
Sirloin steak, raw
1 1/2 lbs (680g)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp (0mL)
Barbecue sauce
1/3 cup (95g)
dinner prep - 1 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Basic chicken breast
397cal, 63p, 0c, 16f (per meal)
Recipe has been scaled from original by 0.63x. 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. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Italian baked tilapia
367cal, 54p, 12c, 10f (per meal)
3/8 medium (2-1/2" dia) (41g)
1 tsp (6mL)
3/8 can (152g)
1/2 lbs (252g)
1 tsp (4g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 375°F (190°C). Heat the oil in an oven-proof pan over medium-high heat. Add the onion and cook for about 8 minutes, until soft and browned.
2
Stir in half of the tomatoes and half of the Italian seasoning. Season with a pinch of salt and pepper. Place the tilapia on top of the mixture, then spoon the remaining tomatoes and seasoning over the fish. Add another pinch of salt and pepper.
3
Transfer the pan to the oven and bake for about 15 minutes, or until the fish is cooked through. Keep an eye on it to avoid overcooking.
2. Corn
139cal, 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.
lunch prep - 2 days
1. Steak & mushroom skillet
422cal, 37p, 2c, 29f (per meal)
3 dash (0g)
1/4 tbsp (4g)
6 oz (170g)
3/4 tbsp (11g)
1 tsp (6mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season steak with some salt/pepper.
2
Heat oil in a skillet over medium-high heat.
3
Once oil is hot, add steak and cook 5-7 minutes on each side or until it's done to your liking.
4
Remove steak from pan and set aside to rest.
5
Add butter, mushrooms, dijon, rosemary and some salt/pepper to the skillet and stir. Cook mushrooms until tender, about 5 minutes.
6
Serve steak with mushroom mixture.
2. Sweet potato wedges
174cal, 2p, 24c, 6f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
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. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
1/2 can (224g)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Cheesy garlicy salmon
367cal, 28p, 3c, 27f (per meal)
1 clove(s) (3g)
1 tbsp (15mL)
2 leaves (1g)
1 tbsp (15mL)
1/2 lbs (227g)
1/3 cup (33g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Line a baking tray with parchment paper and spray. Place salmon fillets, skin side down, on the baking tray. Set aside.
3
In a small bowl combine the cheese, garlic, lemon, basil, oil, and some salt and pepper. Mix until well combined.
4
Spread cheese mixture evenly over each fillet.
5
Bake in oven for 13 minutes or until internal temperature reaches 145°F (63°C). Serve.
2. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
2 2/3 cup (384g)
2 2/3 tbsp (36g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
520cal, 54p, 55c, 6f (per meal)
1 lbs (448g)
1/3 cup (95g)
2 sweetpotato, 5" long (420g)
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. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
lunch prep - 2 days
1. Steak Bites
422cal, 35p, 1c, 31f (per meal)
3/4 tbsp (11mL)
3/4 tbsp (11g)
1 1/2 clove(s) (5g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Olive oil drizzled sugar snap peas
163cal, 5p, 8c, 10f (per meal)
4 tsp (20mL)
2 2/3 cup (384g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
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.