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 (1475cal, 108g protein, 124g net carbs, 52g fat, 18g fiber per day) cannot be customized.
Day 1
1475cal, 111g protein, 136g net carbs, 44g fat, 20g fiber
8 oz (320cal, 51p, 1c, 13f)
1 serving(s) (92cal, 3p, 17c, 1f)
2 serving(s) (347cal, 24p, 51c, 1f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1 1/3 serving(s) (211cal, 4p, 23c, 11f)
2 container(s) (310cal, 25p, 33c, 8f)
Day 2
1450cal, 94g protein, 123g net carbs, 58g fat, 15g fiber
1 serving(s) (522cal, 55p, 39c, 15f)
3 serving(s) (227cal, 5p, 16c, 14f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1 1/3 serving(s) (211cal, 4p, 23c, 11f)
2 container(s) (310cal, 25p, 33c, 8f)
Day 3
1475cal, 103g protein, 129g net carbs, 53g fat, 15g fiber
3 taco(s) (680cal, 45p, 32c, 39f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 potato(es) (520cal, 54p, 55c, 6f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
Day 4
1475cal, 103g protein, 129g net carbs, 53g fat, 15g fiber
3 taco(s) (680cal, 45p, 32c, 39f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 potato(es) (520cal, 54p, 55c, 6f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
Day 5
1500cal, 97g protein, 123g net carbs, 58g fat, 22g fiber
2 1/2 can(s) (356cal, 18p, 39c, 12f)
1 serving(s) (138cal, 5p, 12c, 6f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
1 1/2 sandwich(es) (683cal, 58p, 58c, 23f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 6
1500cal, 97g protein, 123g net carbs, 58g fat, 22g fiber
2 1/2 can(s) (356cal, 18p, 39c, 12f)
1 serving(s) (138cal, 5p, 12c, 6f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
1 1/2 sandwich(es) (683cal, 58p, 58c, 23f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 7
1450cal, 148g protein, 108g net carbs, 39g fat, 20g fiber
6 oz (222cal, 38p, 1c, 7f)
4 serving(s) (370cal, 11p, 68c, 3f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
13 1/3 oz (471cal, 84p, 2c, 14f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
Grocery List (40 items)
Vegetables and Vegetable Products
Frozen corn kernels
5 cup (695g)
Tomatoes
4 3/4 medium whole (2-3/5" dia) (587g)
Romaine lettuce
7/8 head (542g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (525g)
Carrots
1/2 medium (31g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Edamame, frozen, shelled
3/4 cup (89g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2172g)
Spices and Herbs
Salt
1/6 oz (6g)
Black pepper
1/8 oz (2g)
Garlic powder
5 dash (2g)
Dijon mustard
3/4 tbsp (11g)
Fresh basil
1/2 cup leaves, whole (12g)
Lemon pepper
1 tsp (3g)
Fats and Oils
Olive oil
2/3 oz (25mL)
Oil
2 1/2 tsp (13mL)
Salad dressing
2/3 cup (158mL)
Balsamic vinaigrette
1/4 cup (53mL)
Ranch dressing
2 tbsp (30mL)
Marinade sauce
6 3/4 tbsp (101mL)
Beverages
Water
2 cup(s) (474mL)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Dairy and Egg Products
Butter
1 3/4 tbsp (24g)
Lowfat flavored greek yogurt
4 (5.3 oz) container(s) (600g)
Sour cream
4 oz (113g)
Mexican blend cheese
4 oz (113g)
Fresh mozzarella cheese
3 oz (85g)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Vegetable broth
1/2 cup(s) (mL)
Salsa
1/2 lbs (227g)
Barbecue sauce
5 1/2 fl oz (197g)
Condensed canned chicken noodle soup
5 can (10.5 oz) (1490g)
Other
Italian seasoning
1/4 tbsp (3g)
Mixed greens
3 package (5.5 oz) (470g)
Roasted chickpeas
1/2 cup (57g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Fruits and Fruit Juices
Lemon
1/2 small (29g)
Fruit juice
21 1/3 fl oz (640mL)
Baked Products
Taco shells
6 shell (77g)
Hamburger buns
3 bun (153g)
lunch prep - 1 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1/2 lbs (224g)
4 dash (3g)
4 dash, ground (1g)
1/2 tbsp (8mL)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
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.
3. Corn
90 cals, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Clam chowder
180 cals, 6p, 13c, 11f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz) container(s) (300g)
3. Buttered corn
210 cals, 4p, 23c, 11f (per meal)
1 1/3 dash (0g)
1 1/3 dash (1g)
1 3/4 tbsp (24g)
1 3/4 cup (242g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
lunch prep - 1 days
1. One pot lemony chicken & rice
520 cals, 55p, 39c, 15f (per meal)
4 dash (2g)
1/4 tbsp (3g)
3/4 tbsp (11g)
1/2 tbsp (8mL)
1/2 cup(s) (mL)
4 tbsp (48g)
1/2 small (29g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Zest (optional) and juice the lemons. Set aside.
2
If chicken breasts are thick, slice them in half lengthwise to make them thinner.
3
In a shallow dish, add the chicken, mustard, lemon zest (if using), italian seasoning, garlic powder and half of the lemon juice (reserving the rest for later). Coat chicken.
4
Heat oil in the bottom of a large, thick pot over medium heat.
5
Add the chicken and cook for 5-8 minutes on each side until chicken is browned, but not fully cooked. Remove chicken from pot and set aside.
6
Add rice, broth, and remaining lemon juice to the pot and bring to a boil.
7
Reduce to a simmer and place the chicken breasts on top of the rice. Cover and cook for 20 minutes until rice is tender and chicken is fully cooked. Serve!
2. Simple mixed greens and tomato salad
225 cals, 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.
lunch prep - 2 days
1. Slow cooker shredded chicken tacos
680 cals, 45p, 32c, 39f (per meal)
1/2 lbs (224g)
1/2 lbs (227g)
4 oz (113g)
4 oz (113g)
1/2 large whole (3" dia) (91g)
6 shell (77g)
1/2 cup shredded (24g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place chicken in slow cooker and cover with salsa. Cook on low for 6-8 hours. Shred chicken.
2
Add chicken to taco shells, top with other ingredients, and serve.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (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.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
520 cals, 54p, 55c, 6f (per meal)
2 sweetpotato, 5" long (420g)
1/3 cup (95g)
1 lbs (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.
lunch prep - 2 days
1. Chicken noodle soup
355 cals, 18p, 39c, 12f (per meal)
5 can (10.5 oz) (1490g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Caprese salad
215 cals, 12p, 7c, 14f (per meal)
2 tbsp (30mL)
1/2 cup leaves, whole (12g)
1 cup cherry tomatoes (149g)
1 package (5.5 oz) (155g)
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Shredded bbq & ranch chicken sandwich
685 cals, 58p, 58c, 23f (per meal)
6 tbsp (102g)
2 tbsp (30mL)
3 leaf inner (18g)
3 bun (153g)
1 tbsp (15mL)
1 lbs (510g)
Recipe has been scaled from original by 3x. 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.
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 salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Lemon pepper chicken breast
220 cals, 38p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.38x. 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. Sweet potato wedges
130 cals, 2p, 18c, 4f (per meal)
1 tsp (6mL)
1/2 sweetpotato, 5" long (105g)
2 dash (2g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Corn
370 cals, 11p, 68c, 3f (per meal)
2 2/3 cup (363g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Marinaded chicken breast
470 cals, 84p, 2c, 14f (per meal)
Recipe has been scaled from original by 0.83x. 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. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
3/4 cup (89g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.