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 (1175cal, 103g protein, 51g net carbs, 53g fat, 17g fiber per day) cannot be customized.
Day 1
1150cal, 121g protein, 24g net carbs, 58g fat, 13g fiber
10 oz (370cal, 64p, 2c, 12f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
1 serving(s) (461cal, 52p, 10c, 23f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 2
1150cal, 103g protein, 45g net carbs, 57g fat, 14g fiber
1/2 serving(s) (152cal, 20p, 2c, 7f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 serving(s) (461cal, 52p, 10c, 23f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 3
1175cal, 101g protein, 22g net carbs, 67g fat, 18g fiber
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
10 oz (469cal, 56p, 0c, 27f)
2 serving(s) (125cal, 2p, 9c, 7f)
Day 4
1175cal, 101g protein, 22g net carbs, 67g fat, 18g fiber
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
10 oz (469cal, 56p, 0c, 27f)
2 serving(s) (125cal, 2p, 9c, 7f)
Day 5
1175cal, 96g protein, 83g net carbs, 41g fat, 20g fiber
1 meatloaves (280cal, 32p, 13c, 11f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 potato(es) (520cal, 54p, 55c, 6f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
Day 6
1175cal, 96g protein, 83g net carbs, 41g fat, 20g fiber
1 meatloaves (280cal, 32p, 13c, 11f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 potato(es) (520cal, 54p, 55c, 6f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
Day 7
1150cal, 100g protein, 81g net carbs, 42g fat, 14g fiber
1/2 serving(s) (298cal, 40p, 5c, 12f)
1 serving(s) (250cal, 4p, 35c, 10f)
1 serving(s) (554cal, 55p, 32c, 20f)
1 serving(s) (58cal, 1p, 9c, 0f)
Grocery List (43 items)
Vegetables and Vegetable Products
Zucchini
1 1/2 medium (294g)
Tomato paste
1/3 can (6 oz) (57g)
Garlic
1/3 clove (1g)
Onion
2 1/2 medium (2-1/2" dia) (269g)
Kale leaves
1 bunch (170g)
Fresh spinach
1 cup(s) (30g)
Bell pepper
4 large (656g)
Frozen sugar snap peas
4 cup (576g)
Tomatoes
1 medium whole (2-3/5" dia) (125g)
Carrots
1/4 medium (15g)
Romaine lettuce
1/2 hearts (250g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Red bell pepper
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
Broccoli
4 tbsp chopped (23g)
Spices and Herbs
Black pepper
1/4 oz (6g)
Oregano, dried
1 tsp, ground (2g)
Garlic powder
1 tsp (3g)
Salt
1/2 oz (14g)
Lemon pepper
2 tsp (4g)
Paprika
2 tsp (5g)
Chipotle seasoning
2 dash (1g)
Dijon mustard
5 tsp (25g)
Fats and Oils
Olive oil
1 1/2 tbsp (23mL)
Oil
2 1/4 oz (69mL)
Salad dressing
1 1/2 tbsp (23mL)
Poultry Products
Boneless skinless chicken breast, raw
2 2/3 lbs (1210g)
Ground turkey, raw
1 1/4 lbs (567g)
Beverages
Water
1 cup (269mL)
Beef Products
Beef stew meat, raw
1 lbs (454g)
Ground beef (93% lean)
10 oz (284g)
Fruits and Fruit Juices
Lemon
1 small (58g)
Avocados
2 1/4 avocado(s) (452g)
Lime juice
2 tsp (10mL)
Grapes
1 cup (92g)
Other
Protein bar (20g protein)
1 bar (50g)
Mixed greens
2 cup (60g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Soups, Sauces, and Gravies
Barbecue sauce
3 1/2 fl oz (129g)
Baked Products
Bread
1 slice (32g)
Dairy and Egg Products
Butter
1/2 stick (65g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Sweets
Honey
5 tsp (34g)
lunch prep - 1 days
1. Lemon pepper chicken breast
370 cals, 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. Pan roasted zucchini
210 cals, 4p, 8c, 16f (per meal)
1 1/4 medium (245g)
2 tsp, ground (4g)
5 dash, ground (1g)
5 dash (2g)
5 dash (4g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
dinner prep - 2 days
1. Hungarian goulash
460 cals, 52p, 10c, 23f (per meal)
2 tsp (5g)
1/3 can (6 oz) (57g)
1/3 clove (1g)
1/2 cup(s) (119mL)
1 lbs (454g)
1 1/3 dash, ground (0g)
1 tsp (6g)
1 medium (2-1/2" dia) (110g)
1 3/4 tbsp (27mL)
Recipe has been scaled from original by 0.33x. 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. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Basic chicken & spinach salad
150 cals, 20p, 2c, 7f (per meal)
3/4 tbsp (11mL)
1/2 tsp (3mL)
3 oz (85g)
1 cup(s) (30g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Basic ground turkey
470 cals, 56p, 0c, 27f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1 tbsp (15mL)
1 medium (2-1/2" dia) (110g)
2 large (328g)
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
lunch prep - 2 days
1. Bbq glazed meatloaf
280 cals, 32p, 13c, 11f (per meal)
2 dash (1g)
2 tbsp (30mL)
2 tbsp (34g)
2 dash (1g)
1 slice (32g)
10 oz (284g)
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chipotle seasoning and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet and brush with the barbeque sauce. Bake until meat loaves are browned and cooked through, 15-18 minutes. Serve.
2. Buttered sugar snap peas
320 cals, 8p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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
520 cals, 54p, 55c, 6f (per meal)
2 sweetpotato, 5" long (420g)
1/3 cup (95g)
1 lbs (448g)
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.
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. One pan roasted chicken & veggies
300 cals, 40p, 5c, 12f (per meal)
6 oz (170g)
3 dash, ground (1g)
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
2 tbsp cherry tomatoes (19g)
1/2 tbsp (8mL)
1/8 medium (2-1/2" dia) (14g)
1/4 medium (49g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
4 tbsp chopped (23g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Buttery brown rice
250 cals, 4p, 35c, 10f (per meal)
3/4 tbsp (11g)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
dinner prep - 1 days
1. Honey mustard chicken salad
555 cals, 55p, 32c, 20f (per meal)
1/4 avocado(s) (50g)
4 tbsp, sliced (45g)
2 cup (60g)
1/2 lbs (227g)
1 tsp (6mL)
5 tsp (34g)
5 tsp (25g)
Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
