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 (1600cals, 116g protein, 127g net carbs, 58g fat 27g fiber per day) cannot be customized.
Day 1
1625cals, 126g protein, 70g net carbs, 82g fat 25g fiber per day
2 1/3 serving(s) (685cal, 61p, 45c, 23f)
1/4 cup (183cal, 2p, 1c, 18f)
5 patties (593cal, 56p, 9c, 36f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
Day 2
1550cals, 128g protein, 104g net carbs, 63g fat 17g fiber per day
8 oz (317cal, 50p, 0c, 13f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 1/3 serving(s) (382cal, 11p, 77c, 2f)
5 patties (593cal, 56p, 9c, 36f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
Day 3
1575cals, 112g protein, 114g net carbs, 61g fat 30g fiber per day
12 oz (599cal, 80p, 8c, 25f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 4
1575cals, 112g protein, 114g net carbs, 61g fat 30g fiber per day
12 oz (599cal, 80p, 8c, 25f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 5
1625cals, 105g protein, 154g net carbs, 50g fat 35g fiber per day
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
2 slice(s) (229cal, 8p, 24c, 10f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 can(s) (354cal, 12p, 30c, 17f)
Day 6
1625cals, 115g protein, 167g net carbs, 44g fat 27g fiber per day
1 1/2 sandwich(es) (505cal, 40p, 50c, 13f)
1 container(s) (181cal, 8p, 32c, 2f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 chop(s) (428cal, 41p, 3c, 28f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 7
1625cals, 115g protein, 167g net carbs, 44g fat 27g fiber per day
1 1/2 sandwich(es) (505cal, 40p, 50c, 13f)
1 container(s) (181cal, 8p, 32c, 2f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 chop(s) (428cal, 41p, 3c, 28f)
2 serving(s) (347cal, 24p, 51c, 1f)
Grocery List (52 items)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1 oz (24g)
Ground ginger
1 1/4 tsp (2g)
Curry powder
2 tsp (4g)
Ground coriander
5 tsp (8g)
Ground cumin
5 tsp (10g)
Paprika
1/4 tsp (1g)
Fresh basil
24 leaves (12g)
Chili powder
4 tsp (11g)
Garlic powder
1 1/2 g (2g)
Dijon mustard
1/2 tbsp (8g)
Dairy and Egg Products
Butter
5 tsp (23g)
Eggs
1 1/4 large (63g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Feta cheese
6 tbsp (56g)
Vegetables and Vegetable Products
Lima beans, frozen
3/4 package (10 oz) (213g)
Garlic
7 clove(s) (21g)
Onion
4 medium (2-1/2" dia) (453g)
Fresh cilantro
1 1/4 cup (20g)
Frozen broccoli
2/3 lbs (302g)
Sweet potatoes
1 1/6 sweetpotato, 5" long (245g)
Fresh parsley
6 tbsp chopped (23g)
Tomatoes
5 2/3 medium whole (2-3/5" dia) (697g)
Raw celery
3/4 stalk, medium (7-1/2" - 8" long) (30g)
Carrots
1 1/2 large (108g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Fats and Oils
Oil
1 3/4 oz (54mL)
Olive oil
2 oz (66mL)
Salad dressing
6 tbsp (90mL)
Poultry Products
Ground chicken, raw
1 1/4 lbs (567g)
Ground turkey, raw
9 1/4 oz (265g)
Boneless skinless chicken breast, raw
2 1/2 lbs (1131g)
Nut and Seed Products
Pecans
4 tbsp, halves (25g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2/3 pouch (~5.6 oz) (105g)
Other
Sriracha chili sauce
1 tbsp (15g)
Mixed greens
7 cup (210g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
White beans, canned
3/4 can(s) (329g)
Lentils, raw
1 cup (192g)
Cereal Grains and Pasta
Long-grain white rice
3/4 cup (139g)
Fruits and Fruit Juices
Green olives
24 large (106g)
Avocados
2/3 avocado(s) (134g)
Lime juice
4 tsp (20mL)
Orange
4 orange (616g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Vegetable broth
3/8 cup(s) (mL)
Baked Products
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Bread
9 oz (256g)
Pork Products
Pork loin chops, boneless, raw
2 chop (370g)
Beverages
Water
4 cup(s) (948mL)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (255g)
dinner prep - 2 days
1. Pakistani chicken seekh
593cal, 56p, 9c, 36f (per meal)
1 1/4 tsp (2g)
1 1/4 tsp (8g)
1 1/4 tbsp (19mL)
2 1/2 clove(s) (8g)
1 1/4 large (63g)
2 tsp (4g)
2 tsp (3g)
2 tsp (4g)
1 1/4 medium (2-1/2" dia) (138g)
1 1/4 cup (20g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients except the oil to a large bowl and mix together with your hands. Be careful to not over-mix.
2
Form into long patties (for accurate serving size, make the number of patties listed in the recipes serving details).
3
Heat a large skillet with oil over medium heat. Add the patties and fry for about 5-7 minutes on each side until they are cooked through. Serve.
2. Buttered lima beans
165cal, 7p, 16c, 6f (per meal)
1 1/2 dash, ground (0g)
1 tbsp (14g)
3/4 package (10 oz) (213g)
3 dash (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Turkey-broccoli-sweet potato bowl
685cal, 61p, 46c, 23f (per meal)
9 1/3 oz (265g)
1/2 tsp (3mL)
1/4 tsp, ground (1g)
1/4 tsp (2g)
5/8 package (166g)
1 1/6 sweetpotato, 5" long (245g)
1/4 tsp (1g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes with the oil, paprika, salt, and pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.
lunch 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. Flavored rice mix
382cal, 11p, 77c, 2f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
677cal, 28p, 93c, 14f (per meal)
1 1/2 small (105g)
1 tbsp (15g)
6 tbsp (105g)
1 1/2 can (672g)
3/4 cup (139g)
6 tbsp chopped (23g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
24 leaves (12g)
1 1/2 lbs (680g)
4 tsp (11g)
1 tsp (1g)
24 large (106g)
1 tsp (6g)
4 tsp (20mL)
24 cherry tomatoes (408g)
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. Tomato and avocado salad
157cal, 2p, 4c, 12f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 1 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Chunky canned soup (creamy)
354cal, 12p, 30c, 17f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. White bean cassoulet
577cal, 27p, 70c, 12f (per meal)
1 1/2 clove(s) (5g)
3/4 tbsp (11mL)
3/8 cup(s) (mL)
3/4 can(s) (329g)
3/4 medium (2-1/2" dia) (83g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1 1/2 large (108g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple garlic bread
229cal, 8p, 24c, 10f (per meal)
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
dinner prep - 2 days
1. Coriander and cumin rubbed pork chops
428cal, 41p, 3c, 28f (per meal)
2 dash (0g)
2 chop (370g)
2 tbsp (30mL)
1 tbsp (5g)
1 tbsp (6g)
3 clove(s) (9g)
4 dash (3g)
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
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. Mediterranean turkey sandwich
505cal, 40p, 50c, 13f (per meal)
3 tbsp (28g)
1/4 lbs (128g)
3 slice(s), thick/large (1/2" thick) (81g)
6 slices, thin (54g)
3/8 cucumber (8-1/4") (113g)
6 tbsp (11g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Build sandwich by layering all ingredients inside of the bread. Serve.
