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 (1500cal, 115g protein, 114g net carbs, 54g fat, 25g fiber per day) cannot be customized.
Day 1
1475cal, 137g protein, 122g net carbs, 33g fat, 35g fiber
2 toast(s) (636cal, 38p, 69c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
Day 2
1500cal, 136g protein, 41g net carbs, 81g fat, 16g fiber
12 oz (599cal, 80p, 8c, 25f)
2 cup(s) (110cal, 2p, 9c, 7f)
8 oz (572cal, 51p, 4c, 39f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 3
1475cal, 115g protein, 136g net carbs, 45g fat, 15g fiber
12 oz (599cal, 80p, 8c, 25f)
2 cup(s) (110cal, 2p, 9c, 7f)
1 sweet potato(es) (385cal, 27p, 37c, 12f)
3 1/4 cup(s) (372cal, 6p, 82c, 2f)
Day 4
1550cal, 116g protein, 135g net carbs, 48g fat, 26g fiber
1 1/2 serving(s) (485cal, 21p, 38c, 24f)
2 container(s) (310cal, 25p, 33c, 8f)
2 serving(s) (572cal, 58p, 40c, 15f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 5
1525cal, 94g protein, 128g net carbs, 55g fat, 39g fiber
1 serving(s) (573cal, 27p, 51c, 21f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
4 link (508cal, 56p, 8c, 28f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 6
1525cal, 113g protein, 115g net carbs, 58g fat, 22g fiber
1 1/2 sandwich(es) (524cal, 45p, 46c, 14f)
1 serving(s) (218cal, 8p, 7c, 17f)
4 link (508cal, 56p, 8c, 28f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 7
1450cal, 94g protein, 123g net carbs, 55g fat, 21g fiber
1 1/2 sandwich(es) (524cal, 45p, 46c, 14f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 sweet potato(s) (431cal, 30p, 38c, 15f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
Grocery List (50 items)
Dairy and Egg Products
Eggs
2 large (100g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Sliced cheese
1 1/2 slice (3/4 oz ea) (32g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
1/2 tbsp (7g)
Whole milk
1 cup (240mL)
Spices and Herbs
Mustard
1 tbsp (15g)
Onion powder
1 tsp (2g)
Salt
1/2 tbsp (10g)
Black pepper
2 g (2g)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Paprika
1/4 tbsp (2g)
Garlic powder
1 dash (0g)
Thyme, dried
1/2 tbsp, ground (2g)
Vegetables and Vegetable Products
Raw celery
3/8 bunch (194g)
Kale leaves
4 cup, chopped (160g)
Tomatoes
5 medium whole (2-3/5" dia) (638g)
Carrots
5 1/3 medium (326g)
Garlic
2 1/2 clove(s) (8g)
Sweet potatoes
6 sweetpotato, 5" long (1260g)
Mushrooms
3/4 cup, chopped (53g)
Frozen broccoli
1/2 package (142g)
Red onion
1/6 medium (2-1/2" dia) (21g)
Cucumber
1/6 cucumber (8-1/4") (56g)
Romaine lettuce
3/4 hearts (375g)
Onion
1/2 medium (2-1/2" dia) (55g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Lentils, raw
3/4 cup (144g)
Hummus
6 tbsp (90g)
Peanut butter
4 tbsp (64g)
Baked Products
Bread
11 slice(s) (352g)
Naan bread
1/2 piece (45g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1298g)
Boneless chicken thighs, with skin
1/2 lbs (227g)
Fats and Oils
Marinade sauce
5 tbsp (74mL)
Salad dressing
3 oz (82mL)
Olive oil
1 1/3 oz (41mL)
Oil
1 oz (30mL)
Beverages
Water
3 cup(s) (711mL)
Fruits and Fruit Juices
Green olives
24 large (106g)
Fruit juice
26 fl oz (780mL)
Other
Roasted red peppers
2/3 pepper(s) (47g)
Nutritional yeast
1 tsp (1g)
Chickpea pasta
2 oz (57g)
Mixed greens
1 1/2 cup (45g)
Beef Products
Ground beef (93% lean)
4 oz (114g)
Sausages and Luncheon Meats
Chicken sausage, cooked
8 link (672g)
Turkey cold cuts
3/4 lbs (340g)
Soups, Sauces, and Gravies
Pesto sauce
2 tbsp (32g)
lunch prep - 1 days
1. Smashed chickpea toast
635 cals, 38p, 69c, 12f (per meal)
4 tbsp (70g)
1 tbsp (15g)
1 tsp (2g)
2 stalk, small (5" long) (34g)
1 can (448g)
2 slice(s) (64g)
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 1 days
1. Marinaded chicken breast
355 cals, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. 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. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Roasted pepper stuffed chicken
570 cals, 51p, 4c, 39f (per meal)
1 tsp (5mL)
1/3 tsp (1g)
1/2 lbs (227g)
2/3 pepper(s) (47g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 1 days
1. Garlic beef stuffed sweet potatoes
385 cals, 27p, 37c, 12f (per meal)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
1 dash (0g)
4 oz (114g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add the ground beef and garlic powder. Break the beef apart and let it brown.
4
Once beef is fully cooked, split open sweet potatoes with a knife and stuff with the garlicy beef mixture. Serve.
lunch prep - 1 days
1. Grilled cheese with mushrooms
485 cals, 22p, 38c, 25f (per meal)
3/4 cup, chopped (53g)
3/4 tbsp (11mL)
1/2 tbsp, ground (2g)
3 slice(s) (96g)
1 1/2 slice (3/4 oz ea) (32g)
Recipe has been scaled from original by 1.5x. 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. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Chicken-broccoli-sweet potato bowl
570 cals, 58p, 40c, 15f (per meal)
1/2 package (142g)
1 sweetpotato, 5" long (210g)
4 dash (1g)
1/2 lbs (224g)
4 dash (3g)
4 dash, ground (1g)
2 tsp (10mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Lentils
175 cals, 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.
lunch prep - 1 days
1. Chickpea & chickpea pasta
575 cals, 27p, 51c, 21f (per meal)
1 tsp (1g)
1/2 tbsp (7g)
1/2 tbsp (8mL)
2 clove(s) (6g)
1/2 can (224g)
2 oz (57g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Tossed salad
180 cals, 7p, 15c, 6f (per meal)
1/6 medium (2-1/2" dia) (21g)
1/6 cucumber (8-1/4") (56g)
3/4 hearts (375g)
3/4 small (5-1/2" long) (38g)
3/4 small whole (2-2/5" dia) (68g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
8 link (672g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
525 cals, 45p, 46c, 14f (per meal)
3/8 tsp (2mL)
3/4 cup (23g)
3 slice(s), thick/large (1/2" thick) (81g)
3 tbsp (45g)
3 slice(s) (96g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Pesto chicken sweet potatoes
430 cals, 30p, 38c, 15f (per meal)
2 tbsp (32g)
4 oz (113g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Microwave sweet potato(s) for 4-7 minutes, or until soft. (Optional: bake in 400F (200 C) oven for 45 min to 1 hr instead)
2
Meanwhile, put raw chicken in a pot and cover with about an inch of water. Bring to a boil and cook for 15-20 minutes until chicken is done.
3
Transfer chicken to a bowl and shred with 2 forks.
4
Add pesto to chicken and mix well. Stuff sweet potatoes with chicken mixture. Serve.
