1200 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1200 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 (1175cals, 112g protein, 72g net carbs, 41g fat 15g fiber per day) cannot be customized.
Day 1
1175cals, 120g protein, 96g net carbs, 27g fat 19g fiber per day
1 burger(s) (399cal, 37p, 28c, 15f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
10 oz (353cal, 63p, 2c, 11f)
1 serving(s) (201cal, 7p, 40c, 0f)
2 cup(s) (58cal, 5p, 4c, 0f)
Day 2
1150cals, 136g protein, 91g net carbs, 22g fat 13g fiber per day
10 oz (312cal, 51p, 3c, 10f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 cup(s) (115cal, 2p, 25c, 1f)
10 oz (353cal, 63p, 2c, 11f)
1 serving(s) (201cal, 7p, 40c, 0f)
2 cup(s) (58cal, 5p, 4c, 0f)
Day 3
1175cals, 97g protein, 107g net carbs, 32g fat 17g fiber per day
1 2/3 serving(s) (554cal, 66p, 33c, 14f)
Day 4
1125cals, 110g protein, 87g net carbs, 30g fat 17g fiber per day
1 2/3 serving(s) (554cal, 66p, 33c, 14f)
1 sandwich(es) (456cal, 39p, 39c, 16f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Day 5
1150cals, 102g protein, 73g net carbs, 44g fat 13g fiber per day
8 oz chicken (466cal, 56p, 9c, 22f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 sandwich(es) (456cal, 39p, 39c, 16f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Day 6
1200cals, 116g protein, 33g net carbs, 62g fat 13g fiber per day
8 oz chicken (466cal, 56p, 9c, 22f)
2 carrots(s) (106cal, 1p, 10c, 5f)
8 oz (558cal, 52p, 9c, 35f)
2 1/2 cup(s) (73cal, 7p, 5c, 0f)
Day 7
1150cals, 102g protein, 18g net carbs, 69g fat 13g fiber per day
6 oz (385cal, 38p, 0c, 26f)
2 cup(s) (140cal, 5p, 4c, 9f)
8 oz (558cal, 52p, 9c, 35f)
2 1/2 cup(s) (73cal, 7p, 5c, 0f)
Grocery List (40 items)
Cereal Grains and Pasta
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Uncooked dry pasta
1 oz (32g)
Fats and Oils
Marinade sauce
10 tbsp (151mL)
Oil
1 2/3 oz (50mL)
Olive oil
2 1/2 tbsp (37mL)
Ranch dressing
4 tsp (20mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1348g)
Chicken thighs, with bone and skin, raw
22 oz (624g)
Vegetables and Vegetable Products
Frozen broccoli
2 3/4 lbs (1238g)
Frozen mixed veggies
4 1/4 cup (574g)
Cucumber
4 slices (28g)
Tomato paste
1/4 tbsp (4g)
Canned crushed tomatoes
1/4 can (101g)
Carrots
5 medium (303g)
Garlic
2 1/4 clove(s) (7g)
Onion
1/8 large (19g)
Sweet potatoes
1 2/3 sweetpotato, 5" long (350g)
Romaine lettuce
2 leaf inner (12g)
Mushrooms
1/2 lbs (227g)
Baked Products
Hamburger buns
3 bun(s) (153g)
Other
Teriyaki sauce
1 tbsp (15mL)
Beef Products
Ground beef (93% lean)
6 oz (170g)
Spices and Herbs
Salt
4 1/2 g (5g)
Cajun seasoning
1 tbsp (8g)
Ground cumin
1 dash (0g)
Paprika
1/2 tsp (1g)
Black pepper
1 g (1g)
Balsamic vinegar
1 tbsp (15mL)
Thyme, dried
1 tsp, ground (1g)
Brown deli mustard
1 1/2 tbsp (23g)
Beverages
Water
1 cup(s) (213mL)
Legumes and Legume Products
Lentils, raw
1/3 cup (68g)
Finfish and Shellfish Products
Cod, raw
10 oz (283g)
Fruits and Fruit Juices
Fruit juice
8 fl oz (240mL)
Lemon juice
1 tbsp (15mL)
Dairy and Egg Products
Whole milk
2 1/2 cup(s) (600mL)
Pork Products
Pork tenderloin, raw
1 1/4 lbs (567g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (68g)
Vegetable broth
1/2 cup(s) (mL)
Sweets
Honey
1 tbsp (21g)
dinner prep - 2 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.25x. 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. 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.
3. Couscous
201cal, 7p, 40c, 0f (per meal)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 1 days
1. Teriyaki burgers
399cal, 37p, 28c, 15f (per meal)
1/4 tsp (1mL)
1 bun(s) (51g)
1 tbsp (15mL)
4 slices (28g)
6 oz (170g)
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Mixed vegetables
170cal, 8p, 22c, 1f (per meal)
1 3/4 cup (236g)
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 - 1 days
1. Cajun cod
312cal, 51p, 3c, 10f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
3. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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. Lentil & tomato pasta
316cal, 15p, 51c, 2f (per meal)
1/4 tbsp (4g)
1/6 tsp (1mL)
1 dash (0g)
1 dash (0g)
1/4 cup(s) (52mL)
1/4 can (101g)
1/4 medium (15g)
1/4 clove(s) (1g)
1/8 large (19g)
3 tbsp (36g)
1 oz (32g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
lunch prep - 2 days
1. Pork-broccoli-sweet potato bowl
554cal, 66p, 33c, 14f (per meal)
1 tbsp (17mL)
1 1/4 lbs (567g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
5/6 package (237g)
1 2/3 sweetpotato, 5" long (350g)
1/2 tsp (1g)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 2 days
1. Shredded bbq & ranch chicken sandwich
456cal, 39p, 39c, 16f (per meal)
3/4 lbs (340g)
2 tsp (10mL)
2 leaf inner (12g)
4 tsp (20mL)
2 bun(s) (102g)
4 tbsp (68g)
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. Mixed vegetables
121cal, 6p, 16c, 1f (per meal)
2 1/2 cup (338g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chicken marsala
466cal, 56p, 9c, 22f (per meal)
2 tbsp (30mL)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 cup(s) (120mL)
1/2 cup(s) (mL)
2 clove(s) (6g)
1/2 lbs (227g)
1 lbs (448g)
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Roasted carrots
106cal, 1p, 10c, 5f (per meal)
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
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
558cal, 52p, 9c, 35f (per meal)
1 lbs (454g)
2 dash (2g)
1 tsp, ground (1g)
1 tbsp (21g)
1 1/2 tbsp (23g)
Recipe has been scaled from original by 0.5x. 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. Broccoli
73cal, 7p, 5c, 0f (per meal)
5 cup (455g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Baked chicken thighs
385cal, 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. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.