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, 107g protein, 89g net carbs, 60g fat, 21g fiber per day) cannot be customized.
Day 1
1375cal, 108g protein, 76g net carbs, 61g fat, 23g fiber
1/2 serving(s) (272cal, 11p, 38c, 7f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 chop(s) (478cal, 78p, 0c, 18f)
2 serving(s) (220cal, 9p, 21c, 8f)
Day 2
1350cal, 99g protein, 112g net carbs, 47g fat, 23g fiber
2 can(s) (421cal, 9p, 84c, 3f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 chop(s) (478cal, 78p, 0c, 18f)
2 serving(s) (220cal, 9p, 21c, 8f)
Day 3
1425cal, 101g protein, 111g net carbs, 57g fat, 19g fiber
1 2/3 serving(s) (524cal, 53p, 51c, 10f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 sandwich (557cal, 38p, 38c, 27f)
1/2 can(s) (177cal, 6p, 15c, 9f)
Day 4
1425cal, 90g protein, 76g net carbs, 76g fat, 19g fiber
2 serving(s) (421cal, 33p, 20c, 19f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 sandwich (557cal, 38p, 38c, 27f)
1/2 can(s) (177cal, 6p, 15c, 9f)
Day 5
1425cal, 129g protein, 47g net carbs, 68g fat, 25g fiber
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
10 oz (370cal, 64p, 2c, 12f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
Day 6
1425cal, 109g protein, 102g net carbs, 57g fat, 19g fiber
1 1/2 sandwich(es) (680cal, 56p, 42c, 29f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
6 oz (300cal, 40p, 4c, 12f)
1 large potato(es) (379cal, 10p, 50c, 12f)
Day 7
1425cal, 109g protein, 102g net carbs, 57g fat, 19g fiber
1 1/2 sandwich(es) (680cal, 56p, 42c, 29f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
6 oz (300cal, 40p, 4c, 12f)
1 large potato(es) (379cal, 10p, 50c, 12f)
Grocery List (43 items)
Soups, Sauces, and Gravies
Pasta sauce
1/6 jar (24 oz) (112g)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
4 oz (113g)
Flavored rice mix
3/8 pouch (~5.6 oz) (66g)
Vegetables and Vegetable Products
Onion
1/4 cup minced (53g)
Tomatoes
6 medium whole (2-3/5" dia) (733g)
Lima beans, frozen
1 package (10 oz) (284g)
Frozen broccoli
3/8 package (118g)
Kale leaves
5/8 bunch (106g)
Artichokes, canned
2/3 cup hearts (112g)
Romaine lettuce
3 leaf inner (18g)
Potatoes
2 large (3" to 4-1/4" dia.) (738g)
Fruits and Fruit Juices
Lime juice
1/4 cup (53mL)
Avocados
3 avocado(s) (578g)
Lemon
5/8 small (36g)
Lemon juice
1/2 tsp (3mL)
Green olives
12 large (53g)
Fats and Oils
Olive oil
1 1/3 oz (42mL)
Honey mustard sauce
4 tbsp (60g)
Balsamic vinaigrette
4 tbsp (60mL)
Oil
1/2 tbsp (8mL)
Spices and Herbs
Garlic powder
1 tsp (3g)
Salt
1/2 oz (16g)
Black pepper
5 g (5g)
Curry powder
1 tsp (2g)
Dijon mustard
3/4 oz (23g)
Lemon pepper
2 tsp (4g)
Chili powder
2 tsp (5g)
Fresh basil
12 leaves (6g)
Dairy and Egg Products
Whole milk
1 3/4 cup (420mL)
Butter
2 tbsp (27g)
Cheese
3 oz (84g)
Sliced cheese
6 slice (3/4 oz ea) (126g)
Sour cream
2 tbsp (24g)
Pork Products
Pork chop, bone-in
4 chop (712g)
Poultry Products
Boneless skinless chicken breast, raw
2 2/3 lbs (1261g)
Other
Mixed greens
3 3/4 cup (113g)
Baked Products
Kaiser rolls
3 roll (3-1/2" dia) (171g)
Bread
6 slice (192g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Finfish and Shellfish Products
Canned salmon
6 oz (170g)
Sausages and Luncheon Meats
Turkey cold cuts
3/4 lbs (340g)
lunch prep - 1 days
1. Cheese ravioli
270 cals, 11p, 38c, 7f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
3. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 2 days
1. Curried pork chops
480 cals, 78p, 0c, 18f (per meal)
4 chop (712g)
1 tsp (2g)
2 tsp (10mL)
4 dash (3g)
4 dash, ground (1g)
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Buttered lima beans
220 cals, 9p, 21c, 8f (per meal)
1 package (10 oz) (284g)
4 dash (3g)
4 tsp (18g)
2 dash, ground (1g)
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Tomato soup
420 cals, 9p, 84c, 3f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Chicken-broccoli-rice bowl
525 cals, 53p, 51c, 10f (per meal)
6 2/3 oz (187g)
3/8 package (118g)
3/8 pouch (~5.6 oz) (66g)
1/4 tsp (1g)
1/4 tsp, ground (0g)
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. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/8 bunch (64g)
3/8 small (22g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Honey mustard glazed chicken sandwich
555 cals, 38p, 38c, 27f (per meal)
1/2 cup (15g)
4 slice, medium (1/4" thick) (80g)
2 slice (1 oz each) (56g)
4 tbsp (60g)
2 roll (3-1/2" dia) (114g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the chicken breast with half of the honey mustard.
2
Cook chicken in a skillet over medium-how heat, about 5 minutes per side or until done at 165 F (75 C). Remove from skillet and place cheese on top while chicken is still hot.
3
Spread the remaining sauce on the cut sides of the roll.
4
Place chicken on roll bottoms; top with lettuce, tomato and the roll top. Serve.
5
To make in bulk: cook chicken and store in refrigerator separately from other sandwich makings. Build sandwich on day-of eating for best results. Reheat chicken if desired.
2. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Salmon & artichoke salad
420 cals, 33p, 20c, 19f (per meal)
4 tbsp (60mL)
2/3 cup cherry tomatoes (99g)
3 cup (90g)
2/3 cup hearts (112g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
lunch prep - 1 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.63x. 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 sandwich with mustard
680 cals, 56p, 42c, 29f (per meal)
1/2 tbsp (8g)
1 1/2 leaf inner (9g)
3 slice(s), thin/small (45g)
3 slice (96g)
3 slice (3/4 oz ea) (63g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese, lettuce, and tomato.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Baked potato with toppings
380 cals, 10p, 50c, 12f (per meal)
2 dash (1g)
2 dash (0g)
2 tbsp (24g)
2 large (3" to 4-1/4" dia.) (738g)
1 tsp (5mL)
2 tsp (9g)
4 tbsp, shredded (28g)
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top with butter, salt to taste, pepper to taste, sour cream and cheese.