1600 calorie intermittent fasting meal plan w/ PDF

dinner prep - 2 days

1. Pakistani chicken seekh

593cal, 56p, 9c, 36f (per meal)

Scale to: , 10 patties

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)

Fresh cilantro, chopped

1 1/4 cup (20g)

Ground chicken, raw

1 1/4 lbs (567g)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

Add all ingredients except the oil to a large bowl and mix together with your hands. Be careful to not over-mix.

Form into long patties (for accurate serving size, make the number of patties listed in the recipes serving details).

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)

Scale to:

Black pepper

1 1/2 dash, ground (0g)

Butter

1 tbsp (14g)

Lima beans, frozen

3/4 package (10 oz) (213g)

Salt

3 dash (2g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Cook lima beans according to package.

Once drained, add in butter, salt, and pepper; stir until butter is melted.

Serve.

lunch prep - 1 days

1. Turkey-broccoli-sweet potato bowl

685cal, 61p, 46c, 23f (per meal)

For 1 Meal

Sweet potatoes, cut into bite-sized cubes

1 1/6 sweetpotato, 5" long (245g)

9 1/3 oz (265g)

1/2 tsp (3mL)

1/4 tsp, ground (1g)

1/4 tsp (2g)

5/8 package (166g)

1/4 tsp (1g)

Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C)

Coat the sweet potatoes with the oil, paprika, salt, and pepper.

Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.

Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.

Prepare the broccoli according to the instructions on its packaging.

Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.

2. Pecans

183cal, 2p, 1c, 18f (per meal)

For 1 Meal

Pecans

4 tbsp, halves (25g)

lunch prep - 1 days

1. Basic chicken breast

317cal, 50p, 0c, 13f (per meal)

For 1 Meal

Oil

1/2 tbsp (8mL)

Boneless skinless chicken breast, raw

1/2 lbs (224g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

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.

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).

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.

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)

For 1 Meal

Flavored rice mix

2/3 pouch (~5.6 oz) (105g)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

3. Olive oil drizzled broccoli

105cal, 4p, 3c, 7f (per meal)

For 1 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.

Prepare broccoli according to instructions on package.

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)

Scale to:

Onion, diced

1 1/2 small (105g)

Sriracha chili sauce

1 tbsp (15g)

Nonfat greek yogurt, plain

6 tbsp (105g)

Chickpeas, canned, rinsed & drained

1 1/2 can (672g)

Long-grain white rice

3/4 cup (139g)

Fresh parsley, chopped

6 tbsp chopped (23g)

Oil

1 tbsp (15mL)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Cook rice according to package and set aside.

Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.

Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.

Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.

Turn off heat and stir in parsley.

Serve chickpea mixture over rice and drizzle spicy sauce on top.

2. Simple mixed greens salad

136cal, 3p, 8c, 9f (per meal)

Scale to:

Salad dressing

6 tbsp (90mL)

Mixed greens

6 cup (180g)

Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.

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)

Scale to: , 24 oz

Fresh basil, shredded

24 leaves (12g)

Boneless skinless chicken breast, raw

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.

Heat the oven to 425 F (220 C)

Put chicken breast in a small baking dish.

Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.

On top of the chicken put the tomato, basil, and olives.

Put the baking dish in the oven and cook for about 25 minutes.

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)

Scale to:

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)

Avocados, cubed

2/3 avocado(s) (134g)

Lime juice

4 tsp (20mL)

Onion

4 tsp minced (20g)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

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.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

dinner prep - 1 days

1. Grilled chicken sandwich

460cal, 58p, 30c, 11f (per meal)

For 1 Meal

Oil

1/2 tsp (3mL)

Kaiser rolls

1 roll (3-1/2" dia) (57g)

Dijon mustard

1/2 tbsp (8g)

Mixed greens

4 tbsp (8g)

Tomatoes

3 slice(s), thin/small (45g)

Boneless skinless chicken breast, raw

1/2 lbs (227g)

Season chicken with some salt and pepper.

Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.

Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.

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)

For 1 Meal

Chunky canned soup (creamy varieties)

1 can (~19 oz) (533g)

Prepare according to instructions on package.

lunch prep - 1 days

1. White bean cassoulet

577cal, 27p, 70c, 12f (per meal)

For 1 Meal

White beans, canned, drained & rinsed

3/4 can(s) (329g)

1 1/2 clove(s) (5g)

3/4 tbsp (11mL)

3/8 cup(s) (mL)

3/4 medium (2-1/2" dia) (83g)

Raw celery, thinly sliced

3/4 stalk, medium (7-1/2" - 8" long) (30g)

Carrots, peeled & slices

1 1/2 large (108g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400°F (200°C).

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.

Stir in beans and broth. Bring to a simmer then turn off the heat.

Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.

Serve.

2. Simple garlic bread

229cal, 8p, 24c, 10f (per meal)

For 1 Meal

Garlic powder

1 dash (1g)

Butter

2 tsp (9g)

Bread

2 slice (64g)

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)

Scale to: , 2 chop(s)

Olive oil, divided

2 tbsp (30mL)

Black pepper

2 dash (0g)

Pork loin chops, boneless, raw

2 chop (370g)

1 tbsp (5g)

1 tbsp (6g)

3 clove(s) (9g)

4 dash (3g)

Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.

Season the pork chops with salt and pepper, rub with the paste.

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)

Scale to:

Salt

2 dash (2g)

Water

4 cup(s) (948mL)

Lentils, raw, rinsed

1 cup (192g)

Cooking instructions of lentils can vary. Follow package instructions if possible.

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