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: Pre-made plan with PDF
This pre-made PDF plan (1425cals, 97g protein, 105g net carbs, 59g fat 20g fiber per day) cannot be customized.
Day 1
1425cals, 92g protein, 124g net carbs, 52g fat 24g fiber per day
3 taco(s) (597cal, 24p, 78c, 15f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (474cal, 60p, 8c, 22f)
1 1/4 serving(s) (73cal, 1p, 12c, 1f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
Day 2
1425cals, 95g protein, 125g net carbs, 53g fat 19g fiber per day
2/3 serving(s) (531cal, 38p, 35c, 22f)
1 slice(s) (115cal, 4p, 12c, 5f)
1 tomato(es) (60cal, 1p, 2c, 5f)
6 oz (424cal, 41p, 16c, 20f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
Day 3
1425cals, 95g protein, 125g net carbs, 53g fat 19g fiber per day
2/3 serving(s) (531cal, 38p, 35c, 22f)
1 slice(s) (115cal, 4p, 12c, 5f)
1 tomato(es) (60cal, 1p, 2c, 5f)
6 oz (424cal, 41p, 16c, 20f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
Day 4
1375cals, 122g protein, 90g net carbs, 50g fat 20g fiber per day
1 1/3 serving(s) (599cal, 70p, 15c, 27f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 serving(s) (463cal, 42p, 35c, 14f)
2 slice(s) (229cal, 8p, 24c, 10f)
Day 5
1450cals, 94g protein, 77g net carbs, 76g fat 22g fiber per day
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
4 stick(s) (331cal, 27p, 6c, 22f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 serving(s) (520cal, 44p, 4c, 35f)
1 serving(s) (98cal, 4p, 7c, 3f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 6
1400cals, 91g protein, 85g net carbs, 70g fat 18g fiber per day
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
4 stick(s) (331cal, 27p, 6c, 22f)
1 apple(s) (105cal, 1p, 21c, 0f)
2/3 lbs (465cal, 41p, 3c, 32f)
5 beets (121cal, 4p, 20c, 1f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
Day 7
1400cals, 91g protein, 110g net carbs, 59g fat 15g fiber per day
1 serving(s) (565cal, 38p, 54c, 19f)
1 slice(s) (115cal, 4p, 12c, 5f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2/3 lbs (465cal, 41p, 3c, 32f)
5 beets (121cal, 4p, 20c, 1f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
Grocery List (57 items)
Fruits and Fruit Juices
Grapes
1 1/4 cup (115g)
Apples
2 1/3 medium (3" dia) (425g)
Orange
1 orange (154g)
Fats and Oils
Mayonnaise
1 1/2 tbsp (23mL)
Oil
2 oz (55mL)
Olive oil
1 tbsp (15mL)
Salad dressing
1 1/4 tbsp (19mL)
Vegetables and Vegetable Products
Onion
1 1/2 medium (2-1/2" dia) (174g)
Raw celery
1 stalk, small (5" long) (17g)
Garlic
4 clove(s) (13g)
Carrots
3 medium (183g)
Tomatoes
2 medium whole (2-3/5" dia) (244g)
Cabbage
1/6 head, medium (about 5-3/4" dia) (186g)
Potatoes
3/4 medium (2+-1/4" to 3-1/4" dia.) (160g)
Beets, precooked (canned or refrigerated)
1 1/2 lbs (651g)
Romaine lettuce
1/2 hearts (250g)
Zucchini
3 large (969g)
Kale leaves
1/2 cup, chopped (20g)
Soups, Sauces, and Gravies
Frank's red hot sauce
3 tbsp (45mL)
Salsa
3 tbsp (54g)
Vegetable broth
1 1/2 cup(s) (mL)
Worcestershire sauce
2 tsp (11mL)
Apple cider vinegar
2/3 tsp (0mL)
Pasta sauce
1/2 jar (24 oz) (365g)
Dairy and Egg Products
Nonfat greek yogurt, plain
4 tbsp (70g)
Butter
1/4 stick (27g)
String cheese
8 stick (224g)
Goat cheese
3 oz (85g)
Parmesan cheese
2 3/4 tbsp (17g)
Poultry Products
Boneless skinless chicken breast, raw
18 3/4 oz (525g)
Chicken wings, with skin, raw
1 1/3 lbs (606g)
Ground turkey, raw
4 oz (113g)
Other
Mixed greens
1 cup (30g)
Diced tomatoes
1/3 can(s) (140g)
Italian seasoning
1/4 tbsp (2g)
Nut and Seed Products
Mixed nuts
3 tbsp (25g)
Almonds
1/2 cup, slivered (54g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
All-purpose flour
1/3 cup(s) (42g)
Instant couscous, flavored
1 1/3 box (5.8 oz) (219g)
Spices and Herbs
Black pepper
2 dash, ground (1g)
Salt
2 1/4 g (2g)
Crushed red pepper
2 dash (0g)
Ground cumin
1/4 tbsp (2g)
Garlic powder
1/8 oz (2g)
Thyme, dried
1/3 tsp, leaves (0g)
Beverages
Water
1 1/2 cup(s) (340mL)
Baked Products
Corn tortillas
3 tortilla, medium (approx 6" dia) (78g)
Bread
5 slice (160g)
Baking powder
2 tsp (10g)
Legumes and Legume Products
Red lentils, raw
6 tbsp (72g)
White beans, canned
2/3 can(s) (293g)
Finfish and Shellfish Products
Tilapia, raw
3/4 lbs (336g)
Pork Products
Pork shoulder
17 1/4 oz (492g)
Bacon, raw
1 slice(s) (28g)
Beef Products
Beef stew meat, raw
6 oz (170g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
1/3 lbs (135g)
dinner prep - 1 days
1. Buffalo chicken salad
474cal, 60p, 8c, 22f (per meal)
1 1/2 tbsp (23mL)
4 tbsp, chopped (40g)
3 tbsp (45mL)
4 tbsp (70g)
1 stalk, small (5" long) (17g)
1/2 lbs (227g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
lunch prep - 1 days
1. Spiced lentil tacos
598cal, 24p, 78c, 15f (per meal)
2 dash (0g)
3/4 cup(s) (180mL)
3/4 tbsp (11mL)
3 tbsp (54g)
1/4 tbsp (2g)
1 1/2 clove(s) (5g)
1/4 medium (2-1/2" dia) (28g)
1/2 small (5-1/2" long) (25g)
3 tortilla, medium (approx 6" dia) (78g)
6 tbsp (72g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat just half of the oil in a saucepan over medium heat. Add the onion, carrot, and garlic and cook for 5-7 minutes until the onion is translucent.
2
Stir in cumin and cook for about one minute, until fragrant.
3
Add water, salsa, lentils, and some salt. Bring to a boil, cover, reduce the heat to low, and cook 20-25 minutes or until lentils are soft.
4
Divide lentil mixture between tortillas and spread almost to the edge of each tortilla. Sprinkle crushed red pepper on top.
5
Heat the remaining oil in a nonstick skillet over medium heat. Add the tortilla lentil side up and toast for 3-5 minutes until edges begin to crisp.
6
Transfer the tacos to plate, fold, and serve.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (80mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Almond crusted tilapia
424cal, 41p, 16c, 20f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1 tbsp (15mL)
2 dash (1g)
1/3 cup(s) (42g)
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Couscous
301cal, 11p, 60c, 1f (per meal)
1 box (5.8 oz) (164g)
1
Follow instructions on package.
lunch prep - 2 days
1. Pork & bean casserole
531cal, 38p, 35c, 22f (per meal)
1/2 tbsp (7mL)
2/3 lbs (303g)
1/3 large (50g)
2/3 large (48g)
1 1/3 dash (1g)
1/3 medium (3" dia) (61g)
1/3 can(s) (140g)
2/3 can(s) (293g)
1/2 cup(s) (mL)
1 tsp (5mL)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350° (180°C).
2
Heat oil in an oven-safe pot over medium heat. Add pork and cook until seared, 5-8 minutes.
3
Add onion, carrots, and apple to the pot. Cook, stirring, for 2 minutes.
4
Add tomatoes, beans, worcestershire sauce, broth, italian seasoning, garlic powder, and some salt and pepper. Stir to mix and bring to a simmer. Once simmering, put the lid on, transfer the pot to the oven and cook for 90 minutes or until vegetables are soft and pork is cooked through.
5
Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Simple garlic bread
115cal, 4p, 12c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
dinner prep - 1 days
1. English scouse stew
463cal, 42p, 35c, 14f (per meal)
1 tsp (6mL)
1 tsp (6mL)
1 cup(s) (mL)
3/4 cup, chopped (67g)
3/4 large (54g)
3/8 large (56g)
6 oz (170g)
3/4 medium (2+-1/4" to 3-1/4" dia.) (160g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions and cook until softened, 5-7 minutes.
2
Add in stew meat with some salt and pepper and cook until beef is browned all over.
3
Add carrots and cabbage and cook, stirring occasionally, for 3-5 minutes.
4
Mix in potatoes, broth, and worcestershire sauce. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes to 2 hours. The stew is ready once beef is cooked and veggies are tender, however, the longer you let it simmer, the more tender and delicious it becomes.
5
Season to taste with salt and pepper and serve.
2. Simple garlic bread
229cal, 8p, 24c, 10f (per meal)
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
lunch prep - 1 days
1. Chicken beet & carrot salad bowl
599cal, 70p, 15c, 27f (per meal)
2/3 lbs (299g)
2/3 tsp (0mL)
1/3 tsp, leaves (0g)
4 tsp (20mL)
2/3 medium (41g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
dinner prep - 1 days
1. Slow cooker kalua pork & cabbage
520cal, 44p, 4c, 35f (per meal)
1 slice(s) (28g)
6 2/3 oz (189g)
1/6 head, small (about 4-1/2" dia) (119g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Line the bottom of a slow cooker with half the bacon. Season all sides of the roast with salt and pepper, then place it in the slow cooker. Arrange the remaining slices of bacon on top of the roast.
2
Cover and cook on low for 8-10 hours, or until the pork is tender. Add the cabbage around the roast, season with some salt and pepper, and continue cooking, covered, for about 45 minutes longer until the cabbage is tender.
3
Remove the pork to a serving bowl and shred it with two forks. Return the pulled pork to the slow cooker and mix with the cabbage and bacon until combined. Serve and enjoy.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (80mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
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 - 2 days
1. Goat cheese and marinara stuffed zucchini
288cal, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
dinner prep - 2 days
1. Garlic parmesan wings
465cal, 41p, 3c, 32f (per meal)
2 2/3 tbsp (17g)
1 tsp (5g)
2 2/3 clove(s) (8g)
2 tsp (10g)
1 1/3 lbs (606g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Couscous
101cal, 4p, 20c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Beets
121cal, 4p, 20c, 1f (per meal)
10 beet(s) (500g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
lunch prep - 1 days
1. Turkey tortellini
565cal, 38p, 54c, 19f (per meal)
1/3 lbs (135g)
1/2 tsp (3mL)
6 oz (170g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook tortellini according to package instructions. Drain and set aside.
2
Heat oil in a saucepan over medium heat. Add turkey, break apart, and cook until browned, 8-10 minutes.
3
Add sauce and bring to a simmer, stirring occasionally.
4
Pour sauce over tortellini and serve.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
3. Simple garlic bread
115cal, 4p, 12c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.