1400 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1400 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: Sample plan
This sample plan (1400cal, 107g protein, 113g net carbs, 52g fat, 16g fiber per day) was pre-made for your convenience and cannot be customized.
| Lunch | Dinner | |
|---|---|---|
Mon |
Pork and vegetable stir fry, white rice
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Chunky canned soup (non-creamy), string cheese
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Tue |
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Wed |
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Thu |
Shrimp-snap pea-lemon rice bowl
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Fri |
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Sat |
Tuna salad sandwich, roasted almonds, lowfat greek yogurt
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Other
Stir-fry sauce
6 tbsp (102g)
Vegetables and Vegetable Products
Frozen mixed veggies
19 3/4 oz (561g)
Frozen sugar snap peas
16 3/4 oz (477g)
Raw celery
1/4 stalk, small (5" long) (4g)
Tomatoes
1/2 medium whole (2-3/5" dia) (62g)
Carrots
1/4 medium (15g)
Romaine lettuce
1/2 hearts (250g)
Fats and Oils
Oil
3/4 tbsp (11mL)
Olive oil
1 1/4 oz (37mL)
Mayonnaise
3/4 tbsp (11mL)
Salad dressing
3/4 tbsp (11mL)
Spices and Herbs
Black pepper
3/16 oz (5g)
Salt
1/2 oz (15g)
Thyme
1 1/3 tsp, ground (2g)
Brown deli mustard
2 tbsp (30g)
Lemon pepper
1 tsp (2g)
Pork Products
Boneless pork loin
1 lb (510g)
Beverages
Water
3 1/3 cup(s) (789mL)
Cereal Grains and Pasta
Long-grain white rice
2 cup (385g)
Dairy and Egg Products
String cheese
12 stick (336g)
Butter
2 tbsp (27g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 1/2 can (~19 oz) (2367g)
Vegetable broth
5/6 cup(s) (mL)
Sweets
Honey
4 tsp (28g)
Poultry Products
Boneless skinless chicken thighs
16 oz (454g)
Chicken thighs, with bone and skin, raw
5 1/3 oz (151g)
Baked Products
Bread
7 slice (224g)
Fruits and Fruit Juices
Lemon juice
5 tsp (25mL)
Finfish and Shellfish Products
Shrimp, raw
1 1/4 lb (568g)
Canned tuna
2 1/2 oz (71g)
Nut and Seed Products
Almonds
2 2/3 tbsp, whole (24g)
lunch prep - 3 days
1. Pork and vegetable stir fry
440 cals, 41p, 22c, 18f (per meal)
Stir-fry sauce
6 tbsp (102g)
Frozen mixed veggies
1 1/2 10oz package (426g)
Oil, divided
3/4 tbsp (11mL)
Black pepper
1/4 tbsp, ground (2g)
Salt
3 dash (2g)
Boneless pork loin, cubed
1 lb (510g)
Recipe has been scaled from original by 0.75x. 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
275 cals, 6p, 61c, 1f (per meal)
Salt
1 1/4 tsp (8g)
Water
2 1/2 cup(s) (593mL)
Long-grain white rice
1 1/4 cup (231g)
Black pepper
1 tsp, ground (2g)
Recipe has been scaled from original by 1.25x. 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.
dinner prep - 3 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
Chunky canned soup (non-creamy varieties)
4 1/2 can (~19 oz) (2367g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. String cheese
330 cals, 27p, 6c, 22f (per meal)
String cheese
4 stick (112g)
lunch prep - 2 days
1. Honey mustard chicken thighs
345 cals, 44p, 9c, 14f (per meal)
Honey
1 tbsp (21g)
Thyme
1 tsp, ground (1g)
Salt
2 dash (2g)
Boneless skinless chicken thighs
16 oz (454g)
Brown deli mustard
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. Bread and butter
340 cals, 12p, 35c, 14f (per meal)
Butter
1 tbsp (14g)
Bread
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread and serve.
3. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
Frozen mixed veggies
1 cup (135g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Shrimp-snap pea-lemon rice bowl
680 cals, 66p, 68c, 14f (per meal)
Lemon pepper
1 tsp (2g)
Water
5/6 cup(s) (198mL)
Lemon juice
5 tsp (25mL)
Long-grain white rice
13 1/3 tbsp (154g)
Olive oil, divided
5 tsp (25mL)
Salt
1/2 tsp (3g)
Black pepper
1/2 tsp, ground (1g)
Vegetable broth
5/6 cup(s) (mL)
Frozen sugar snap peas
5/6 package (10 oz) (237g)
Shrimp, raw, peeled and deveined
1 1/4 lb (568g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice:
2
Combine the rice, lemon juice, water, broth and half of the oil in a saucepan.
3
Bring to a boil, then reduce heat.
4
Cover and simmer for 20 minutes or until tender.
5
Mix in lemon pepper. Set aside.
6
Meanwhile, prepare the shrimp:
7
Heat the second half of the oil in a large skillet over medium-high heat.
8
Add the shrimp and season with salt and pepper. Cook for 5-6 minutes or until shrimp is fully pink and opaque.
9
Prepare the snap peas according to its package.
10
Bring the shrimp, snap peas, and rice together; stir (or keep it all separate- whichever you prefer!) Serve.
lunch prep - 1 days
1. Tuna salad sandwich
250 cals, 20p, 12c, 13f (per meal)
Bread
1 slice (32g)
Mayonnaise
3/4 tbsp (11mL)
Black pepper
1/2 dash (0g)
Raw celery, chopped
1/4 stalk, small (5" long) (4g)
Salt
1/2 dash (0g)
Canned tuna
2 1/2 oz (71g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Roasted almonds
150 cals, 5p, 2c, 12f (per meal)
Almonds
2 2/3 tbsp, whole (24g)
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
Brown deli mustard
1/2 tbsp (8g)
Honey
1 tsp (7g)
Thyme
1/3 tsp, ground (0g)
Salt
2/3 dash (1g)
Chicken thighs, with bone and skin, raw
5 1/3 oz (151g)
Recipe has been scaled from original by 0.17x. 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. Olive oil drizzled sugar snap peas
205 cals, 7p, 10c, 12f (per meal)
Black pepper
1 1/4 dash (0g)
Salt
1 1/4 dash (1g)
Frozen sugar snap peas
1 2/3 cup (240g)
Olive oil
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. 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.
3. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
Salad dressing
3/4 tbsp (11mL)
Tomatoes, diced
1/2 medium whole (2-3/5" dia) (62g)
Carrots, sliced
1/4 medium (15g)
Romaine lettuce, roughly chopped
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.