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 (1400cal, 100g protein, 63g net carbs, 73g fat, 21g fiber per day) cannot be customized.
Day 1
1400cal, 110g protein, 40g net carbs, 80g fat, 18g fiber
10 2/3 oz (622cal, 48p, 1c, 47f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
7 1/2 oz (529cal, 51p, 20c, 25f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Day 2
1400cal, 113g protein, 30g net carbs, 85g fat, 16g fiber
10 2/3 oz (622cal, 48p, 1c, 47f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
8 oz (362cal, 53p, 6c, 13f)
4 serving(s) (302cal, 6p, 21c, 19f)
Day 3
1400cal, 102g protein, 78g net carbs, 67g fat, 18g fiber
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1/2 can(s) (124cal, 9p, 12c, 3f)
8 oz (362cal, 53p, 6c, 13f)
4 serving(s) (302cal, 6p, 21c, 19f)
Day 4
1475cal, 91g protein, 81g net carbs, 77g fat, 20g fiber
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 sandwich(es) (454cal, 39p, 25c, 20f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
Day 5
1375cal, 104g protein, 88g net carbs, 58g fat, 21g fiber
1 potato(es) (520cal, 54p, 55c, 6f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 sandwich(es) (454cal, 39p, 25c, 20f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
Day 6
1350cal, 91g protein, 61g net carbs, 72g fat, 26g fiber
1 sandwich(es) (483cal, 24p, 27c, 27f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 7
1350cal, 91g protein, 61g net carbs, 72g fat, 26g fiber
1 sandwich(es) (483cal, 24p, 27c, 27f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Grocery List (38 items)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (53mL)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Barbecue sauce
2 3/4 tbsp (48g)
Fats and Oils
Oil
1 1/2 oz (46mL)
Olive oil
3/4 tbsp (11mL)
Salad dressing
3/4 cup (180mL)
Ranch dressing
4 tbsp (60mL)
Spices and Herbs
Salt
4 1/4 g (4g)
Black pepper
1/2 tsp, ground (1g)
Taco seasoning mix
1 tbsp (9g)
Rosemary
1/4 tbsp (1g)
Dijon mustard
2 tbsp (30g)
Garlic powder
1 dash (0g)
Other
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Mixed greens
13 1/2 cup (405g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Vegetables and Vegetable Products
Collard greens
3/4 lbs (340g)
Garlic
2 1/4 clove(s) (7g)
Frozen mixed veggies
5 1/4 cup (709g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (329g)
Bell pepper
2 medium (238g)
Mushrooms
1/4 lbs (128g)
Pickles
8 slice (56g)
Onion
1/2 tbsp minced (8g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Fresh spinach
1 cup(s) (30g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (210g)
Nut and Seed Products
Almonds
7 oz (23 whole kernels) (195g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup (26g)
Dairy and Egg Products
Cheese
6 1/2 oz (184g)
Sliced cheese
4 slice (2/3 oz) (76g)
Goat cheese
4 tbsp (56g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1120g)
Baked Products
Bread
1 lbs (448g)
Sausages and Luncheon Meats
Roast beef cold cuts
1/2 lbs (227g)
Turkey cold cuts
6 slice (90g)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Avocados
1 1/4 avocado(s) (251g)
lunch prep - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Garlic collard greens
120 cals, 5p, 4c, 6f (per meal)
3/4 lbs (340g)
3/4 tbsp (11mL)
2 1/4 clove(s) (7g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Almond crusted tilapia
530 cals, 51p, 20c, 25f (per meal)
1/2 lbs (210g)
5 tbsp, slivered (34g)
3 1/3 tbsp (26g)
1 1/4 dash (1g)
2 tsp (9mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
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. Mixed vegetables
120 cals, 6p, 16c, 1f (per meal)
1 1/4 cup (169g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
2 tsp (10mL)
2 tbsp, shredded (14g)
1 tbsp (9g)
1 lbs (448g)
2 medium (238g)
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Simple mixed greens and tomato salad
300 cals, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
610 cals, 34p, 40c, 32f (per meal)
3 dash (0g)
3/4 cup (23g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Roast beef & pickle sandwich
455 cals, 39p, 25c, 20f (per meal)
1 tbsp (15g)
4 slice (28g)
2 slice (2/3 oz) (38g)
4 oz (113g)
2 slice(s) (64g)
1
Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.
lunch prep - 1 days
1. Bbq chicken stuffed sweet potatoes
520 cals, 54p, 55c, 6f (per meal)
1 sweetpotato, 5" long (210g)
2 2/3 tbsp (48g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Turkey, avocado, goat cheese sandwich
485 cals, 24p, 27c, 27f (per meal)
1/2 avocado(s) (101g)
3 slice (45g)
2 tbsp (28g)
2 slice (64g)
1/2 cup(s) (15g)
1
On one slice of bread, layer spinach and avocado and season with salt and pepper to taste.
2
On the other slice of bread, spread the goat cheese, and lightly press the turkey slices into the cheese.
3
Close the sandwich
4
Optional: Heat in panini press. If you don't have a panini press, you can heat the sandwich on a skillet and use a heavy pot and press the sandwich while it cooks on both sides.
dinner prep - 2 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Mixed vegetables
195 cals, 9p, 26c, 2f (per meal)
4 cup (540g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.