1500 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1500 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 (1450cals, 116g protein, 92g net carbs, 60g fat 23g fiber per day) cannot be customized.
Day 1
1450cals, 114g protein, 108g net carbs, 55g fat 16g fiber per day
1 serving(s) (440cal, 41p, 22c, 18f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (174cal, 12p, 25c, 1f)
8 oz (399cal, 55p, 10c, 15f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
Day 2
1475cals, 108g protein, 127g net carbs, 47g fat 25g fiber per day
2 serving(s) (646cal, 29p, 50c, 33f)
1 cup(s) (95cal, 1p, 18c, 0f)
Day 3
1475cals, 130g protein, 104g net carbs, 49g fat 21g fiber per day
2 serving(s) (646cal, 29p, 50c, 33f)
1 cup(s) (95cal, 1p, 18c, 0f)
13 1/3 oz (494cal, 85p, 2c, 16f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 4
1450cals, 146g protein, 119g net carbs, 34g fat 24g fiber per day
2 1/2 can(s) (618cal, 45p, 58c, 17f)
2 serving(s) (114cal, 0p, 25c, 0f)
13 1/3 oz (494cal, 85p, 2c, 16f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 5
1450cals, 109g protein, 54g net carbs, 77g fat 28g fiber per day
1 sandwich(es) (544cal, 37p, 28c, 30f)
1 container (139cal, 20p, 8c, 3f)
5 1/3 oz (372cal, 34p, 6c, 23f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
Day 6
1450cals, 109g protein, 54g net carbs, 77g fat 28g fiber per day
1 sandwich(es) (544cal, 37p, 28c, 30f)
1 container (139cal, 20p, 8c, 3f)
5 1/3 oz (372cal, 34p, 6c, 23f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
Day 7
1475cals, 95g protein, 75g net carbs, 80g fat 16g fiber per day
1 sandwich(es) (456cal, 39p, 39c, 16f)
3 serving(s) (227cal, 5p, 16c, 14f)
3 lettuce wrap(s) (668cal, 47p, 11c, 47f)
1 serving(s) (121cal, 4p, 10c, 4f)
Grocery List (46 items)
Vegetables and Vegetable Products
Tomatoes
4 1/2 medium whole (2-3/5" dia) (536g)
Garlic
7 3/4 clove(s) (23g)
Frozen mixed veggies
1/2 10oz package (142g)
Mushrooms
2 cup, chopped (140g)
Collard greens
2 1/2 lbs (1134g)
Romaine lettuce
1/2 head (286g)
Onion
3/4 medium (2-1/2" dia) (83g)
Bell pepper
1 1/2 small (111g)
Red onion
1/8 medium (2-1/2" dia) (14g)
Carrots
1/2 small (5-1/2" long) (25g)
Cucumber
1/8 cucumber (8-1/4") (38g)
Fats and Oils
Oil
2 1/2 oz (80mL)
Olive oil
1 3/4 oz (55mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
3 oz (82mL)
Ranch dressing
2 tsp (10mL)
Cereal Grains and Pasta
Long-grain white rice
1/4 cup (54g)
Beverages
Water
6 1/2 cup(s) (1576mL)
Spices and Herbs
Salt
1/2 tbsp (10g)
Black pepper
4 dash, ground (1g)
Basil, dried
2 dash, leaves (0g)
Thyme, dried
1 1/2 tbsp, ground (7g)
Lemon pepper
5 tsp (12g)
Brown deli mustard
1 tbsp (15g)
Dairy and Egg Products
Butter
1 tsp (5g)
Parmesan cheese
1 tbsp (6g)
Sliced cheese
8 slice (3/4 oz ea) (168g)
Provolone cheese
1 1/2 slice(s) (42g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1368g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Baked Products
Bread crumbs
2 tbsp (14g)
Bread
13 1/2 oz (384g)
Hamburger buns
1 bun(s) (51g)
Pork Products
Boneless pork loin
6 oz (170g)
Other
Stir-fry sauce
2 tbsp (34g)
Protein greek yogurt, flavored
2 container (300g)
Italian seasoning
3 dash (1g)
Mixed greens
4 1/2 cup (135g)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (288g)
Fruits and Fruit Juices
Blueberries
2 cup (296g)
Applesauce
2 to-go container (~4 oz) (244g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 1/2 can (~19 oz) (1315g)
Barbecue sauce
2 tbsp (34g)
Sweets
Honey
2 tsp (14g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
Beef Products
Sirloin steak, raw
6 oz (170g)
dinner prep - 1 days
1. Baked garlic parmesan chicken
399cal, 55p, 10c, 15f (per meal)
1/2 dash, ground (0g)
1/2 lbs (227g)
2 dash, leaves (0g)
2 tbsp (14g)
1 tbsp (6g)
1/4 clove (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2
In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
3
Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
2. Buttery white rice
122cal, 2p, 18c, 5f (per meal)
2 tbsp (23g)
1/4 cup(s) (60mL)
1 dash (1g)
1 tsp (5g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. 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, mix in butter, and season to taste with pepper. Serve.
3. Roasted tomatoes
208cal, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. 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.
lunch prep - 1 days
1. Pork and vegetable stir fry
440cal, 41p, 22c, 18f (per meal)
6 oz (170g)
1 dash (1g)
2 dash, ground (1g)
1/4 tbsp (4mL)
1/2 10oz package (142g)
2 tbsp (34g)
Recipe has been scaled from original by 0.25x. 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. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. White rice
110cal, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (80mL)
1 dash, ground (0g)
1 1/3 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
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! 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 - 1 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Lentils
405cal, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Grilled cheese with mushrooms
646cal, 29p, 50c, 33f (per meal)
2 slice (3/4 oz ea) (42g)
4 slice(s) (128g)
2 tsp, ground (3g)
1 tbsp (15mL)
1 cup, chopped (70g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Blueberries
95cal, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
494cal, 85p, 2c, 16f (per meal)
5 tsp (12g)
2 1/2 tsp (13mL)
1 2/3 lbs (747g)
Recipe has been scaled from original by 1.67x. 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. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
618cal, 45p, 58c, 17f (per meal)
2 1/2 can (~19 oz) (1315g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Applesauce
114cal, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
372cal, 34p, 6c, 23f (per meal)
2/3 lbs (303g)
1 1/3 dash (1g)
1/4 tbsp, ground (1g)
2 tsp (14g)
1 tbsp (15g)
Recipe has been scaled from original by 0.33x. 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. Garlic collard greens
398cal, 18p, 12c, 21f (per meal)
5 dash (4g)
7 1/2 clove(s) (23g)
2 1/2 tbsp (38mL)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 2 days
1. Simple turkey sandwich
544cal, 37p, 28c, 30f (per meal)
1 leaf inner (6g)
2 slice(s), thin/small (30g)
1 tbsp (15mL)
2 slice (64g)
2 slice (3/4 oz ea) (42g)
4 oz (113g)
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mayonnaise on the other slice of bread and place it mayonnaise-down on top of the turkey/cheese/lettuce/tomato.
3
Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Philly cheesesteak lettuce wrap
668cal, 47p, 11c, 47f (per meal)
1 tbsp (15mL)
3 dash (1g)
1 1/2 slice(s) (42g)
3/4 medium (2-1/2" dia) (83g)
1 1/2 small (111g)
6 oz (170g)
3 leaf inner (18g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
2. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 1 days
1. Shredded bbq & ranch chicken sandwich
456cal, 39p, 39c, 16f (per meal)
6 oz (170g)
1 tsp (5mL)
1 leaf inner (6g)
2 tsp (10mL)
1 bun(s) (51g)
2 tbsp (34g)
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.
3
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
2. Simple mixed greens and tomato salad
227cal, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.