1600 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1600 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 (1600cal, 118g protein, 102g net carbs, 69g fat, 24g fiber per day) cannot be customized.
Day 1
1600cal, 121g protein, 86g net carbs, 77g fat, 20g fiber
8 oz (558cal, 52p, 9c, 35f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 sandwich(es) (683cal, 58p, 58c, 23f)
3 serving(s) (123cal, 8p, 12c, 1f)
Day 2
1575cal, 146g protein, 28g net carbs, 84g fat, 29g fiber
8 oz (558cal, 52p, 9c, 35f)
1 serving(s) (235cal, 3p, 7c, 18f)
12 oz (424cal, 76p, 2c, 13f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
Day 3
1575cal, 123g protein, 69g net carbs, 73g fat, 36g fiber
1 tortilla(s) (389cal, 26p, 27c, 17f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1 serving(s) (235cal, 3p, 7c, 18f)
12 oz (424cal, 76p, 2c, 13f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
Day 4
1550cal, 121g protein, 155g net carbs, 40g fat, 22g fiber
8 oz (362cal, 53p, 6c, 13f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/3 serving(s) (382cal, 11p, 77c, 2f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 5
1550cal, 101g protein, 149g net carbs, 52g fat, 22g fiber
8 oz (362cal, 53p, 6c, 13f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/3 serving(s) (382cal, 11p, 77c, 2f)
4 1/2 oz (301cal, 27p, 7c, 18f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 6
1650cal, 109g protein, 111g net carbs, 78g fat, 19g fiber
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (98cal, 4p, 7c, 3f)
8 oz (461cal, 51p, 5c, 26f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 7
1650cal, 109g protein, 111g net carbs, 78g fat, 19g fiber
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (98cal, 4p, 7c, 3f)
8 oz (461cal, 51p, 5c, 26f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Grocery List (49 items)
Spices and Herbs
Brown deli mustard
1 1/2 tbsp (23g)
Thyme, dried
1/8 oz (2g)
Salt
4 tsp (23g)
Garlic powder
1/4 tbsp (2g)
Black pepper
2 tsp, ground (5g)
Cajun seasoning
2 tsp (5g)
Taco seasoning mix
1 tbsp (9g)
Balsamic vinegar
1/2 tbsp (8mL)
Dijon mustard
3/4 tbsp (11g)
Sweets
Honey
4 tsp (29g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 lbs (454g)
Boneless skinless chicken breast, raw
4 1/2 lbs (1991g)
Vegetables and Vegetable Products
Onion
1/2 medium (2-1/2" dia) (63g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (444g)
Romaine lettuce
1 1/4 head (759g)
Frozen sugar snap peas
2 cup (288g)
Collard greens
2 1/4 lbs (1021g)
Garlic
7 clove(s) (21g)
Cabbage
2 tbsp, shredded (9g)
Bell pepper
2 medium (238g)
Carrots
1 medium (69g)
Beets, precooked (canned or refrigerated)
3 oz (85g)
Fresh parsley
1 1/2 sprigs (2g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Fruits and Fruit Juices
Lime juice
3 tbsp (45mL)
Avocados
1 3/4 avocado(s) (352g)
Limes
1/4 fruit (2" dia) (17g)
Fats and Oils
Olive oil
3/4 oz (22mL)
Ranch dressing
2 1/2 serving (75mL)
Marinade sauce
3/4 cup (180mL)
Oil
4 oz (119mL)
Salad dressing
1/3 cup (79mL)
Soups, Sauces, and Gravies
Barbecue sauce
3 tbsp (51g)
Apple cider vinegar
5/8 tbsp (0mL)
Baked Products
Hamburger buns
1 1/2 bun(s) (77g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Bread
4 slice (128g)
Dairy and Egg Products
Butter
2 1/2 tbsp (36g)
Cheese
2 tbsp, shredded (14g)
Sliced cheese
4 slice (1 oz ea) (112g)
Cereal Grains and Pasta
Brown rice
6 3/4 tbsp (79g)
Beverages
Water
5/6 cup(s) (197mL)
Finfish and Shellfish Products
Cod, raw
1 4oz fillet(s) (113g)
Salmon
3/4 fillet/s (6 oz each) (128g)
Other
Mixed greens
3 cup (90g)
Cottage cheese & fruit cup
4 container (680g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/3 pouch (~5.6 oz) (211g)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
lunch prep - 2 days
1. Honey mustard chicken thighs w/ skin
560 cals, 52p, 9c, 35f (per meal)
1 1/2 tbsp (23g)
1 tbsp (21g)
1 tsp, ground (1g)
2 dash (2g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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 - 1 days
1. Shredded bbq & ranch chicken sandwich
685 cals, 58p, 58c, 23f (per meal)
3 tbsp (51g)
1 tbsp (15mL)
1 1/2 leaf inner (9g)
1 1/2 bun(s) (77g)
1/2 tbsp (8mL)
1/2 lbs (255g)
Recipe has been scaled from original by 1.5x. 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. Sugar snap peas
125 cals, 8p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 1.5x. 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. Garlic collard greens
360 cals, 16p, 10c, 19f (per meal)
2 1/4 lbs (1021g)
2 1/4 tbsp (34mL)
6 3/4 clove(s) (20g)
1/2 tsp (3g)
Recipe has been scaled from original by 2.25x. 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 - 1 days
1. Fish taco
390 cals, 26p, 27c, 17f (per meal)
1 tortilla (approx 7-8" dia) (49g)
1 4oz fillet(s) (113g)
1/4 avocado(s) (50g)
2 tbsp, shredded (9g)
2 tsp (5g)
1/4 fruit (2" dia) (17g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
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.
3. Buttery brown rice
165 cals, 3p, 23c, 7f (per meal)
1/2 tbsp (7g)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 2 days
1. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
2 tsp (10mL)
2 tbsp, shredded (14g)
1 tbsp (9g)
1 lbs (448g)
2 medium (238g)
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Flavored rice mix
380 cals, 11p, 77c, 2f (per meal)
1 1/3 pouch (~5.6 oz) (211g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
335 cals, 40p, 8c, 15f (per meal)
6 oz (168g)
3/8 tsp (0mL)
1 1/2 dash, leaves (0g)
3/4 tbsp (11mL)
3/8 medium (23g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
3. Brown rice
170 cals, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Honey dijon salmon
300 cals, 27p, 7c, 18f (per meal)
3/4 fillet/s (6 oz each) (128g)
3/4 tbsp (11g)
1 tsp (8g)
3/8 clove (1g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.38x. 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. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. 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 - 2 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
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.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/2 tbsp (8g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.67x. 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.