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

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 (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
Chunky canned soup (non-creamy), string cheese
Tue
Wed
Thu
Honey mustard chicken thighs, bread and butter, mixed vegetables
Shrimp-snap pea-lemon rice bowl
Fri
Sat
Tuna salad sandwich, roasted almonds, lowfat greek yogurt
Honey mustard chicken thighs w/ skin, olive oil drizzled sugar snap peas, simple salad with tomatoes and carrots
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.
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