1300 calorie intermittent fasting meal plan

In just a few clicks, generate your own 1300 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 (1325cal, 100g protein, 97g net carbs, 52g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Black bean and corn quesadillas
Broiled tilapia, simple salad with tomatoes and carrots
Tue
Wed
Thu
Chicken avocado salad, pretzels
Pork and vegetable stir fry, white rice
Fri
Sat
Chicken-broccoli-rice bowl, banana
Pan fried tilapia, white rice, roasted brussels sprouts
Fruits and Fruit Juices
Lemon juice
2 1/2 tbsp (38mL)
Lime juice
4 tsp (20mL)
Avocados
1 avocado(s) (201g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Finfish and Shellfish Products
Tilapia, raw
3 lb (1288g)
Fats and Oils
Olive oil
3 1/3 oz (106mL)
Salad dressing
2 1/4 tbsp (34mL)
Oil
7/8 oz (27mL)
Spices and Herbs
Black pepper
1 tbsp, ground (7g)
Salt
1 tbsp (20g)
Vegetables and Vegetable Products
Tomatoes
1 1/2 medium whole (2-3/5" dia) (185g)
Carrots
3/4 medium (46g)
Romaine lettuce
1 1/2 hearts (750g)
Whole kernel corn
3/4 can (~10 oz) (143g)
Frozen mixed veggies
1 10oz package (284g)
Onion
2 tbsp chopped (20g)
Brussels sprouts
12 1/2 oz (360g)
Frozen broccoli
5/12 package (118g)
Legumes and Legume Products
Black beans
3/4 (15.5oz) can (329g)
Soups, Sauces, and Gravies
Salsa
3 tbsp (49g)
Dairy and Egg Products
Butter
1 1/2 tbsp (21g)
Mexican blend cheese
1 cup shredded (126g)
Baked Products
Tortillas
6 tortilla (approx 7-8" dia) (294g)
Other
Stir-fry sauce
4 tbsp (68g)
Pork Products
Boneless pork loin
3/4 lb (340g)
Beverages
Water
2 1/3 cup(s) (552mL)
Cereal Grains and Pasta
Long-grain white rice
56 tsp (216g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/4 lb (527g)
Snacks
Pretzels, hard, salted
2 1/2 oz (71g)
Meals, Entrees, and Side Dishes
Flavored rice mix
5/12 pouch (~5.6 oz) (66g)
dinner prep - 3 days
1. Broiled tilapia
565 cals, 75p, 1c, 29f (per meal)
  • ,
  • Lemon juice
    2 1/2 tbsp (38mL)
  • Tilapia, raw
    2 1/2 lb (1120g)
  • Olive oil
    5 tbsp (75mL)
  • Black pepper
    1 1/4 tsp, ground (3g)
  • Salt
    1 1/4 tsp (8g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Simple salad with tomatoes and carrots
    100 cals, 4p, 7c, 3f (per meal)
  • Salad dressing
    2 1/4 tbsp (34mL)
  • Tomatoes, diced
    1 1/2 medium whole (2-3/5" dia) (185g)
  • Carrots, sliced
    3/4 medium (46g)
  • Romaine lettuce, roughly chopped
    1 1/2 hearts (750g)
  • Recipe has been scaled from original by 0.75x. 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 - 3 days
    1. Black bean and corn quesadillas
    665 cals, 26p, 63c, 29f (per meal)
  • ,
  • Olive oil
    1/2 tbsp (8mL)
  • Black beans, rinsed and drained
    3/4 (15.5oz) can (329g)
  • Whole kernel corn, drained
    3/4 can (~10 oz) (143g)
  • Salsa
    3 tbsp (49g)
  • Butter
    1 1/2 tbsp (21g)
  • Tortillas
    6 tortilla (approx 7-8" dia) (294g)
  • Mexican blend cheese
    1 cup shredded (126g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a large saucepan over medium heat. Stir in beans and corn, then add the salsa; mix well. Cook until heated through, about 3 minutes.
    2
    Melt some of the butter in a large skillet over medium heat. Place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.
    3
    Note: For leftovers, store the bean mixture in the fridge in an airtight container. When ready to eat, reheat bean mixture in microwave and start at Step 2.
    dinner prep - 2 days
    1. Pork and vegetable stir fry
    440 cals, 41p, 22c, 18f (per meal)
  • Stir-fry sauce
    4 tbsp (68g)
  • Frozen mixed veggies
    1 10oz package (284g)
  • Oil, divided
    1/2 tbsp (8mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Boneless pork loin, cubed
    3/4 lb (340g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    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.
    2
    Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
    3
    Return pork to skillet, stir.
    4
    Pour in stir-fry sauce and mix until it is well distributed.
    5
    Reduce heat to low and simmer until pork is fully cooked.
    6
    Serve.
    2. White rice
    250 cals, 5p, 55c, 1f (per meal)
  • Salt
    1/4 tbsp (5g)
  • Water
    1 1/2 cup(s) (356mL)
  • Long-grain white rice
    3/4 cup (139g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    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.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    lunch prep - 2 days
    1. Chicken avocado salad
    505 cals, 44p, 8c, 29f (per meal)
  • Lime juice
    4 tsp (20mL)
  • Oil
    4 tsp (20mL)
  • Onion
    2 tbsp chopped (20g)
  • Avocados, chopped
    1 avocado(s) (201g)
  • Boneless skinless chicken breast, raw
    12 oz (340g)
  • Brussels sprouts
    10 sprouts (190g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
    2
    Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
    3
    When done, remove chicken, let cool then shred.
    4
    In a bowl, combine all of the ingredients. Serve.
    2. Pretzels
    140 cals, 4p, 27c, 1f (per meal)
  • Pretzels, hard, salted
    1 1/4 oz (35g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Serving note: 1 oz = approx. 110 calories of pretzels
    dinner 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. White rice
    275 cals, 6p, 61c, 1f (per meal)
  • Salt
    1/2 tsp (3g)
  • Water
    5/6 cup(s) (198mL)
  • Long-grain white rice
    6 2/3 tbsp (77g)
  • Black pepper
    2 1/2 dash, ground (1g)
  • Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    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.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    3. Roasted brussels sprouts
    180 cals, 6p, 9c, 11f (per meal)
  • Brussels sprouts
    3/8 lb (170g)
  • Olive oil
    3/4 tbsp (11mL)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    lunch prep - 1 days
    1. Chicken-broccoli-rice bowl
    525 cals, 53p, 51c, 10f (per meal)
  • Boneless skinless chicken breast, raw
    5/12 lb (187g)
  • Frozen broccoli
    5/12 package (118g)
  • Flavored rice mix
    5/12 pouch (~5.6 oz) (66g)
  • Salt
    1/4 tsp (1g)
  • Black pepper
    1/4 tsp, ground (0g)
  • Olive oil
    1 tsp (4mL)
  • Recipe has been scaled from original by 0.42x. 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. Banana
    115 cals, 1p, 24c, 0f (per meal)
  • Banana
    1 medium (7" to 7-7/8" long) (118g)
  • 404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again