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 (1575cal, 137g protein, 92g net carbs, 65g fat, 21g fiber per day) cannot be customized.
Day 1
1575cal, 137g protein, 146g net carbs, 42g fat, 18g fiber
1 serving(s) (521cal, 40p, 57c, 13f)
2 serving(s) (196cal, 8p, 14c, 6f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
Day 2
1625cal, 137g protein, 99g net carbs, 66g fat, 21g fiber
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 3
1625cal, 137g protein, 99g net carbs, 66g fat, 21g fiber
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 4
1600cal, 156g protein, 72g net carbs, 69g fat, 17g fiber
2 serving(s) (516cal, 64p, 25c, 17f)
4 egg(s) (277cal, 25p, 1c, 19f)
9 oz (449cal, 60p, 6c, 19f)
1 serving(s) (249cal, 3p, 36c, 7f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 5
1550cal, 108g protein, 75g net carbs, 81g fat, 22g fiber
6 2/3 oz salmon (624cal, 44p, 19c, 38f)
1 serving(s) (201cal, 7p, 40c, 0f)
Day 6
1550cal, 108g protein, 75g net carbs, 81g fat, 22g fiber
6 2/3 oz salmon (624cal, 44p, 19c, 38f)
1 serving(s) (201cal, 7p, 40c, 0f)
Day 7
1575cal, 173g protein, 80g net carbs, 50g fat, 27g fiber
1 serving(s) (565cal, 43p, 43c, 17f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
18 oz (666cal, 114p, 3c, 21f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
Grocery List (45 items)
Spices and Herbs
Salt
1/4 oz (6g)
Black pepper
1/8 oz (2g)
Chili powder
1/2 tbsp (4g)
Fresh basil
9 leaves (5g)
Ground cumin
1/2 tbsp (4g)
Dried dill weed
1/2 tbsp (2g)
Lemon pepper
1 tbsp (8g)
Beverages
Water
1 cup(s) (218mL)
Protein powder
2 scoop (1/3 cup ea) (62g)
Cereal Grains and Pasta
Long-grain white rice
9 1/4 tbsp (108g)
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Fats and Oils
Oil
1/4 cup (66mL)
Salad dressing
6 3/4 tbsp (101mL)
Olive oil
3/4 oz (23mL)
Other
Teriyaki sauce
6 tbsp (91mL)
Curry sauce
1/3 jar (15 oz) (142g)
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Mixed greens
3 cup (90g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2028g)
Vegetables and Vegetable Products
Tomatoes
4 1/3 medium whole (2-3/5" dia) (535g)
Carrots
1 1/4 medium (76g)
Romaine lettuce
2 1/2 hearts (1250g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Frozen broccoli
1 1/2 cup (137g)
Canned crushed tomatoes
1 2/3 cup (403g)
Onion
1 2/3 small (117g)
Bell pepper
1 2/3 medium (198g)
Garlic
2 clove(s) (6g)
Frozen sugar snap peas
5 1/3 cup (768g)
Whole kernel corn
1/6 15oz can (50g)
Frozen mixed veggies
1 1/2 cup (203g)
Baked Products
Naan bread
1/2 piece (45g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (53mL)
Barbecue sauce
1/2 cup (143g)
Salsa
1/2 lbs (227g)
Dairy and Egg Products
Whole milk
3 1/4 cup (780mL)
Eggs
4 large (200g)
Butter
1/4 stick (23g)
Sour cream
1 1/3 oz (38g)
Fruits and Fruit Juices
Green olives
9 large (40g)
Finfish and Shellfish Products
Salmon
13 1/3 oz (378g)
Beef Products
Sirloin steak, raw
1 lbs (453g)
Legumes and Legume Products
Black beans
1/6 (15.5oz) can (73g)
Chili beans
1/6 can (~16 oz) (75g)
Kidney beans
1/6 can (75g)
lunch prep - 1 days
1. Teriyaki chicken
570 cals, 82p, 17c, 19f (per meal)
3/4 tbsp (11mL)
6 tbsp (90mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. White rice
165 cals, 3p, 37c, 0f (per meal)
2 dash (2g)
1/2 cup(s) (119mL)
4 tbsp (46g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 1 days
1. Chicken curry with rice
520 cals, 40p, 57c, 13f (per meal)
1/3 lbs (149g)
1/3 jar (15 oz) (142g)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Meanwhile, cook cubed chicken in a non-stick skillet until it's nearly cooked-through.
3
Drain any excess liquid and pour in curry sauce. Bring to a simmer and cook until chicken is done.
4
Serve chicken curry over rice.
3. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (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 - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
780 cals, 81p, 83c, 10f (per meal)
3 sweetpotato, 5" long (630g)
1/2 cup (143g)
1 1/2 lbs (672g)
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. 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. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Protein shake (milk)
515 cals, 64p, 25c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. 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. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
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.
3. Mashed sweet potatoes with butter
250 cals, 3p, 36c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
lunch prep - 2 days
1. Salmon & veggie one pot
625 cals, 44p, 19c, 38f (per meal)
1/2 tbsp (4g)
3/8 cup(s) (99mL)
5 tsp (25mL)
1/2 tbsp (2g)
1 2/3 cup (403g)
1 2/3 small (117g)
1 2/3 medium (198g)
13 1/3 oz (378g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Couscous
200 cals, 7p, 40c, 0f (per meal)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 2 days
1. Steak Bites
565 cals, 46p, 1c, 42f (per meal)
1 tbsp (14g)
1 tbsp (15mL)
2 clove(s) (6g)
1 lbs (453g)
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Super simple chicken chili
565 cals, 43p, 43c, 17f (per meal)
1/2 lbs (227g)
1/6 (15.5oz) can (73g)
1/6 can (~16 oz) (75g)
1/6 can (75g)
1/6 15oz can (50g)
1 tsp (5mL)
1 1/3 oz (38g)
4 oz (112g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large pot and heat to medium. Add the chicken and cook until done (all the pieces should be white all the way through and firm to the touch). Cooking time will vary depending how large you've chopped the chicken breast.
2
Stir the salsa, beans, and corn into the pot and continue cooking until hot, stirring occasionally.
3
Mix the sour cream into the pot or just use it to top each bowl when you serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
665 cals, 114p, 3c, 21f (per meal)
1 tbsp (8g)
1/2 tbsp (8mL)
1 lbs (504g)
Recipe has been scaled from original by 1.13x. 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. Mixed vegetables
145 cals, 7p, 19c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.