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

Generate 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: Sample plan

This sample plan (1125cal, 97g protein, 64g net carbs, 47g fat, 13g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Rotisserie chicken, garlic collard greens
Roast beef & blue cheese salad, yogurt and cucumber
Tue
Wed
Chicken-broccoli-rice bowl, lowfat greek yogurt
Thu
Apricot glazed pork chops, simple sauteed spinach, basic baked potato
Fri
Sat
Pan fried tilapia, flavored rice mix, olive oil drizzled broccoli
Hungarian goulash, olive oil drizzled green beans
Vegetables and Vegetable Products
Cucumber
2 1/4 cucumber (8-1/4") (677g)
Tomatoes
1 large whole (3" dia) (205g)
Collard greens
3/4 lb (340g)
Garlic
3 1/2 clove(s) (10g)
Frozen broccoli
19 1/2 oz (557g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Fresh spinach
8 cup(s) (240g)
Frozen green beans
1 cup (121g)
Tomato paste
1/6 can (6 oz) (28g)
Onion
1/2 medium (2-1/2" dia) (55g)
Dairy and Egg Products
Lowfat greek yogurt
2 1/4 cup (630g)
Blue cheese
2 1/4 oz (64g)
Lowfat flavored greek yogurt
3 (5.3 oz) container(s) (450g)
Other
Mixed greens
11 1/4 oz (319g)
Rotisserie chicken, cooked
16 oz (454g)
Fats and Oils
Caesar salad dressing
6 tbsp (88g)
Oil
7/8 oz (27mL)
Olive oil
2 oz (60mL)
Sausages and Luncheon Meats
Roast beef cold cuts
4 1/2 oz (128g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
1/8 oz (3g)
Balsamic vinegar
1/2 tbsp (8mL)
Paprika
1 tsp (2g)
Poultry Products
Boneless skinless chicken breast, raw
1 lb (448g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/4 pouch (~5.6 oz) (197g)
Sweets
Jams and preserves, apricot
4 tbsp (80g)
Pork Products
Pork chop, bone-in
2 chop (356g)
Beverages
Water
1/4 cup(s) (59mL)
Beef Products
Beef stew meat, raw
1/2 lb (227g)
Finfish and Shellfish Products
Tilapia, raw
3/8 lb (168g)
dinner prep - 3 days
1. Roast beef & blue cheese salad
330 cals, 17p, 7c, 25f (per meal)
  • Mixed greens
    11 1/4 oz (319g)
  • Tomatoes, chopped
    1 large whole (3" dia) (205g)
  • Blue cheese
    2 1/4 oz (64g)
  • Caesar salad dressing
    6 tbsp (88g)
  • Roast beef cold cuts, cut into strips
    4 1/2 oz (128g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Combine greens, roast beef, tomato, and cheese into a large bowl.
    2
    Drizzle with dressing when serving.
    2. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per meal)
  • Cucumber
    2 1/4 cucumber (8-1/4") (677g)
  • Lowfat greek yogurt
    2 1/4 cup (630g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    lunch prep - 2 days
    1. Rotisserie chicken
    475 cals, 51p, 0c, 30f (per meal)
  • ,
  • Rotisserie chicken, cooked
    8 oz (227g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Garlic collard greens
    120 cals, 5p, 4c, 6f (per meal)
  • Collard greens
    3/4 lb (340g)
  • Oil
    3/4 tbsp (11mL)
  • Garlic, minced
    2 1/4 clove(s) (7g)
  • Salt
    1 1/2 dash (1g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
    2
    Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
    3
    Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
    4
    Season with salt and serve.
    lunch prep - 3 days
    1. Chicken-broccoli-rice bowl
    420 cals, 42p, 41c, 8f (per meal)
  • Boneless skinless chicken breast, raw
    1 lb (448g)
  • Frozen broccoli
    1 package (284g)
  • Flavored rice mix
    1 pouch (~5.6 oz) (158g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Olive oil
    2 tsp (10mL)
  • Recipe has been scaled from original by 1x. Adjust cook times and pan sizes accordingly.
    1
    Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
    3
    When everything is ready mix it all together and serve.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • dinner prep - 2 days
    1. Apricot glazed pork chops
    305 cals, 39p, 16c, 9f (per meal)
  • ,
  • Balsamic vinegar
    1/2 tbsp (8mL)
  • Jams and preserves, apricot
    4 tbsp (80g)
  • Olive oil
    1 tsp (5mL)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Pork chop, bone-in
    2 chop (356g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rub the pork chops with the salt and pepper on both sides.
    2
    Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8 minutes on each side.
    3
    Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated. Cook each side 1-2 minutes.
    4
    Serve.
    2. Simple sauteed spinach
    100 cals, 4p, 2c, 7f (per meal)
  • Garlic, diced
    1 clove (3g)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Olive oil
    1 tbsp (15mL)
  • Fresh spinach
    8 cup(s) (240g)
  • 1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
    3. Basic baked potato
    130 cals, 3p, 25c, 0f (per meal)
  • ,
  • Potatoes
    1 large (3" to 4-1/4" dia.) (369g)
  • Salt
    1 dash (0g)
  • Oil
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    OVEN:
    2
    Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
    3
    Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
    4
    MICROWAVE:
    5
    Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
    6
    Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
    7
    Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
    dinner prep - 1 days
    1. Hungarian goulash
    460 cals, 52p, 10c, 23f (per meal)
  • Paprika, preferably hungarian sweet paprika
    1 tsp (2g)
  • Tomato paste
    1/6 can (6 oz) (28g)
  • Garlic, minced
    1/6 clove (1g)
  • Water
    1/4 cup(s) (59mL)
  • Beef stew meat, raw, cut into 1.5 inch cubes
    1/2 lb (227g)
  • Black pepper
    2/3 dash, ground (0g)
  • Salt
    4 dash (3g)
  • Onion, sliced
    1/2 medium (2-1/2" dia) (55g)
  • Oil
    2 2/3 tsp (13mL)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a large pot or Dutch oven over medium heat. Cook onions in oil until soft, stirring frequently. Remove onions and set aside.
    2
    In a medium bowl, combine paprika, pepper, and half the salt. Coat beef cubes in spice mixture, and cook in onion pot until brown on all sides. Return the onions to the pot, and pour in tomato paste, water, garlic and the remaining salt. Reduce heat to low, cover and simmer, stirring occasionally, 1 1/2 to 2 hours, or until meat is tender.
    2. Olive oil drizzled green beans
    110 cals, 2p, 6c, 7f (per meal)
  • Black pepper
    3/4 dash (0g)
  • Salt
    3/4 dash (0g)
  • Frozen green beans
    1 cup (121g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beens according to instructions on package.
    2
    Top with olive oil and season with salt and pepper.
    lunch prep - 1 days
    1. Pan fried tilapia
    225 cals, 34p, 0c, 10f (per meal)
  • Tilapia, raw
    3/8 lb (168g)
  • Olive oil
    1/2 tbsp (8mL)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Flavored rice mix
    145 cals, 4p, 29c, 1f (per meal)
  • Flavored rice mix
    1/4 pouch (~5.6 oz) (40g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    3. Olive oil drizzled broccoli
    210 cals, 8p, 6c, 14f (per meal)
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen broccoli
    3 cup (273g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. 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.
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