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

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 (1525cal, 112g protein, 142g net carbs, 44g fat, 26g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Chicken noodle soup, fruit juice, apple
Curried honey mustard chicken, instant mashed potatoes
Tue
Wed
Thu
Bbq chicken stuffed sweet potatoes, olive oil drizzled sugar snap peas
Pepper steak, tossed salad
Fri
Sat
Marinade chicken breast, tossed salad, carrot fries
Honey dijon salmon, olive oil drizzled sugar snap peas, fruit juice
Soups, Sauces, and Gravies
Condensed canned chicken noodle soup
7 1/2 can (10.5 oz) (2235g)
Barbecue sauce
1/3 cup (95g)
Fruits and Fruit Juices
Apples
6 medium (3" dia) (1092g)
Fruit juice
56 fl oz (1680mL)
Sweets
Honey
6 1/2 oz (182g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/3 lb (1917g)
Dairy and Egg Products
Butter
1/6 stick (18g)
Spices and Herbs
Curry powder
2 tbsp (12g)
Cayenne pepper
1 1/2 pinch (0g)
Dijon mustard
4 oz (112g)
Black pepper
1/5 oz (6g)
Salt
1/6 oz (4g)
Rosemary
1/4 tbsp (1g)
Vegetables and Vegetable Products
Mashed potato mix
8 oz (227g)
Frozen sugar snap peas
5 cup (720g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Purple onions
3/4 medium (2-1/2" dia) (83g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Romaine lettuce
3 hearts (1500g)
Carrots
4 1/4 medium (263g)
Tomatoes
3 small whole (2-2/5" dia) (273g)
Garlic
5/8 clove (2g)
Fats and Oils
Olive oil
1 1/2 oz (49mL)
Salad dressing
6 tbsp (91mL)
Marinade sauce
1/2 cup (120mL)
Beef Products
Ribeye, raw
9 oz (255g)
Finfish and Shellfish Products
Salmon
1 1/4 fillet/s (6 oz each) (213g)
lunch prep - 3 days
1. Chicken noodle soup
355 cals, 18p, 39c, 12f (per meal)
  • ,
  • Condensed canned chicken noodle soup
    7 1/2 can (10.5 oz) (2235g)
  • Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Fruit juice
    230 cals, 3p, 51c, 1f (per meal)
  • ,
  • Fruit juice
    16 fl oz (480mL)
  • 3. Apple
    210 cals, 1p, 41c, 1f (per meal)
  • ,
  • Apples
    2 medium (3" dia) (364g)
  • dinner prep - 3 days
    1. Curried honey mustard chicken
    480 cals, 78p, 17c, 10f (per meal)
  • ,
  • Honey
    1/2 cup (169g)
  • Boneless skinless chicken breast, raw
    36 oz (1021g)
  • Butter, melted
    1/2 pat (1" sq, 1/3" high) (2g)
  • Curry powder
    2 tbsp (12g)
  • Cayenne pepper
    1 1/2 pinch (0g)
  • Dijon mustard
    6 tbsp (93g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a medium bowl combine the melted butter/margarine, honey, mustard, curry powder and cayenne powder. Mix well. Place chicken breasts in a 9x13 inch baking dish and pour honey/mustard mixture over chicken. Cover and place in refrigerator. Marinate for at least 4 hours or overnight.
    2
    Preheat oven to 375 degrees F (190 degrees C).
    3
    Remove dish from refrigerator and bake, covered, in the preheated oven for 10 minutes. Remove cover and bake about 10 minutes more, or until done and juices run clear (baking time will depend a little on how thick your chicken breasts are).
    2. Instant mashed potatoes
    275 cals, 8p, 54c, 1f (per meal)
  • Mashed potato mix
    8 oz (227g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare potatoes according to instructions on package.
    2
    Also, try different brands if you don't like what you get, some are much better than others.
    lunch prep - 2 days
    1. Bbq chicken stuffed sweet potatoes
    520 cals, 54p, 55c, 6f (per meal)
  • ,
  • Sweet potatoes, halved
    2 sweetpotato, 5" long (420g)
  • Barbecue sauce
    1/3 cup (95g)
  • Boneless skinless chicken breast, raw
    1 lb (448g)
  • 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. Olive oil drizzled sugar snap peas
    245 cals, 8p, 12c, 14f (per meal)
  • Black pepper
    3 dash (0g)
  • Salt
    3 dash (1g)
  • Frozen sugar snap peas
    4 cup (576g)
  • Olive oil
    2 tbsp (30mL)
  • Recipe has been scaled from original by 3x. 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.
    dinner prep - 2 days
    1. Pepper steak
    395 cals, 23p, 1c, 33f (per meal)
  • ,
  • Ribeye, raw
    9 oz (255g)
  • Salt
    3 dash (2g)
  • Butter
    1 tbsp (16g)
  • Rosemary
    3 dash (0g)
  • Black pepper
    3/4 tbsp, ground (5g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Coat both sides of steaks with pepper and rosemary.
    2
    Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
    3
    Remove steaks from skillet and sprinkle with salt. Serve.
    2. Tossed salad
    300 cals, 11p, 25c, 10f (per meal)
  • Purple onions, sliced
    5/16 medium (2-1/2" dia) (34g)
  • Cucumber, sliced or diced
    5/16 cucumber (8-1/4") (94g)
  • Romaine lettuce, shredded
    1 1/4 hearts (625g)
  • Carrots, peeled and shredded or sliced
    1 1/4 small (5-1/2" long) (63g)
  • Tomatoes, diced
    1 1/4 small whole (2-2/5" dia) (114g)
  • Salad dressing
    2 1/2 tbsp (38mL)
  • Recipe has been scaled from original by 1.25x. 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. Marinade chicken breast
    565 cals, 101p, 3c, 17f (per meal)
  • Boneless skinless chicken breast, raw
    1 lb (448g)
  • Marinade sauce
    1/2 cup (120mL)
  • 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. Tossed salad
    120 cals, 4p, 10c, 4f (per meal)
  • Purple onions, sliced
    1/8 medium (2-1/2" dia) (14g)
  • Cucumber, sliced or diced
    1/8 cucumber (8-1/4") (38g)
  • Romaine lettuce, shredded
    1/2 hearts (250g)
  • Carrots, peeled and shredded or sliced
    1/2 small (5-1/2" long) (25g)
  • Tomatoes, diced
    1/2 small whole (2-2/5" dia) (46g)
  • Salad dressing
    1 tbsp (15mL)
  • 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.
    3. Carrot fries
    90 cals, 1p, 8c, 5f (per meal)
  • Carrots, peeled
    1/4 lb (113g)
  • Olive oil
    1 tsp (5mL)
  • Rosemary
    1/3 tsp (0g)
  • Salt
    2/3 dash (1g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 425 F (220 C). Line baking sheet with foil.
    2
    Cut carrots lengthwise into long, thin strips.
    3
    In a large bowl, mix the carrots with all other ingredients. Toss to coat.
    4
    Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
    5
    Serve.
    dinner prep - 1 days
    1. Honey dijon salmon
    500 cals, 44p, 12c, 31f (per meal)
  • Salmon
    1 1/4 fillet/s (6 oz each) (213g)
  • Dijon mustard
    1 1/4 tbsp (19g)
  • Honey
    2 tsp (13g)
  • Garlic, minced
    5/8 clove (2g)
  • Olive oil
    1 1/4 tsp (6mL)
  • Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 350 F (180 C)
    2
    Take half of the mustard and spread it over the top of the salmon.
    3
    Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
    4
    Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
    5
    Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
    6
    Bake for about 15-20 minutes until done.
    7
    Serve.
    2. Olive oil drizzled sugar snap peas
    120 cals, 4p, 6c, 7f (per meal)
  • Black pepper
    3/4 dash (0g)
  • Salt
    3/4 dash (0g)
  • Frozen sugar snap peas
    1 cup (144g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.75x. 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. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • Fruit juice
    8 fl oz (240mL)
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