1700 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1700 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 (1675cal, 132g protein, 77g net carbs, 82g fat, 23g fiber per day) cannot be customized.
Day 1
1675cal, 121g protein, 105g net carbs, 78g fat, 18g fiber
8 oz (565cal, 54p, 21c, 27f)
2 serving(s) (207cal, 6p, 40c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
6 oz (591cal, 42p, 3c, 45f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 2
1675cal, 121g protein, 105g net carbs, 78g fat, 18g fiber
8 oz (565cal, 54p, 21c, 27f)
2 serving(s) (207cal, 6p, 40c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
6 oz (591cal, 42p, 3c, 45f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 3
1625cal, 151g protein, 65g net carbs, 75g fat, 23g fiber
15 oz (749cal, 100p, 10c, 31f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
6 oz (212cal, 38p, 1c, 6f)
3 1/4 cup(s) (434cal, 9p, 6c, 37f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 4
1625cal, 151g protein, 65g net carbs, 75g fat, 23g fiber
15 oz (749cal, 100p, 10c, 31f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
6 oz (212cal, 38p, 1c, 6f)
3 1/4 cup(s) (434cal, 9p, 6c, 37f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 5
1650cal, 139g protein, 68g net carbs, 79g fat, 28g fiber
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 serving(s) (179cal, 5p, 18c, 7f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 6
1675cal, 120g protein, 69g net carbs, 88g fat, 30g fiber
8 oz (401cal, 47p, 16c, 16f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 serving(s) (261cal, 3p, 36c, 9f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 7
1700cal, 119g protein, 61g net carbs, 101g fat, 17g fiber
8 oz (401cal, 47p, 16c, 16f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 serving(s) (261cal, 3p, 36c, 9f)
13 1/3 oz (778cal, 60p, 1c, 59f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Grocery List (34 items)
Fats and Oils
Olive oil
1/4 lbs (112mL)
Oil
1 1/2 oz (48mL)
Marinade sauce
6 tbsp (91mL)
Vegetables and Vegetable Products
Mushrooms
1/2 lbs (227g)
Mashed potato mix
4 oz (113g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (692g)
Frozen broccoli
10 1/2 cup (956g)
Sweet potatoes
5 sweetpotato, 5" long (1050g)
Bell pepper
3 large (492g)
Onion
3/4 small (53g)
Lima beans, frozen
6 tbsp (60g)
Frozen corn kernels
6 tbsp (51g)
Kale leaves
1/4 bunch (43g)
Spices and Herbs
Salt
1 oz (27g)
Black pepper
1/6 oz (6g)
Chili powder
5 tsp (14g)
Fresh basil
30 leaves (15g)
Beverages
Water
4 cup(s) (908mL)
Dairy and Egg Products
Butter
1/2 cup (125g)
Poultry Products
Chicken thighs, with bone and skin, raw
2 thigh (6 oz ea) (340g)
Boneless skinless chicken breast, raw
3 1/3 lbs (1485g)
Legumes and Legume Products
Lentils, raw
3/4 cup (144g)
Finfish and Shellfish Products
Tilapia, raw
2 lbs (896g)
Canned tuna
3 can (516g)
Nut and Seed Products
Almonds
2/3 cup, slivered (72g)
Pecans
1/2 cup, halves (50g)
Cereal Grains and Pasta
All-purpose flour
3/4 cup(s) (97g)
Brown rice
2 3/4 tbsp (32g)
Fruits and Fruit Juices
Green olives
30 large (132g)
Avocados
1 3/4 avocado(s) (352g)
Lime juice
1 tbsp (15mL)
Lemon
1/4 small (15g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 1/4 tbsp (34mL)
Other
Chicken, drumsticks, with skin
13 1/4 oz (378g)
dinner prep - 2 days
1. Chicken thighs and mushrooms
590 cals, 42p, 3c, 45f (per meal)
2 tbsp (30mL)
1/2 lbs (227g)
2 dash (1g)
1/2 cup(s) (119mL)
1 tbsp (14g)
2 dash (0g)
2 thigh (6 oz ea) (340g)
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Almond crusted tilapia
565 cals, 54p, 21c, 27f (per meal)
16 oz (448g)
2/3 cup, slivered (72g)
1/2 cup(s) (55g)
1/3 tsp (1g)
4 tsp (20mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Instant mashed potatoes
205 cals, 6p, 40c, 1f (per meal)
4 oz (113g)
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
dinner prep - 2 days
1. Marinaded chicken breast
210 cals, 38p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.75x. 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. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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 and serve.
3. Buttered broccoli
435 cals, 9p, 6c, 37f (per meal)
3 1/4 dash (0g)
3 1/4 dash (1g)
6 1/2 cup (592g)
6 1/2 tbsp (92g)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
750 cals, 100p, 10c, 31f (per meal)
30 cherry tomatoes (510g)
5 tsp (25mL)
1 1/4 tsp (8g)
30 large (132g)
1 1/4 tsp (1g)
5 tsp (14g)
30 oz (851g)
30 leaves (15g)
Recipe has been scaled from original by 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. Brown rice
55 cals, 1p, 12c, 1f (per meal)
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
(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 - 2 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
3 can (516g)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 large (492g)
3/4 small (53g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
lunch prep - 1 days
1. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.67x. 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. Sauteed corn & lima beans
180 cals, 5p, 18c, 7f (per meal)
1 dash, ground (0g)
1 dash (1g)
6 tbsp (60g)
6 tbsp (51g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
3. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
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 and serve.
lunch prep - 2 days
1. Pan seared breaded tilapia
400 cals, 47p, 16c, 16f (per meal)
4 tsp (19g)
1/3 cup(s) (42g)
16 oz (448g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Sweet potato wedges
260 cals, 3p, 36c, 9f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
1 tsp (6g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. 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 - 1 days
1. Buffalo drumsticks
780 cals, 60p, 1c, 59f (per meal)
2 1/4 tbsp (33mL)
1 1/4 tsp (6mL)
1/4 tsp (1g)
1/4 tsp, ground (0g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.42x. 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 kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.