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 (1700cals, 120g protein, 107g net carbs, 78g fat 25g fiber per day) cannot be customized.
Day 1
1725cals, 109g protein, 110g net carbs, 86g fat 20g fiber per day
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1/4 cup (183cal, 2p, 1c, 18f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 lettuce wrap(s) (445cal, 32p, 7c, 31f)
3 serving(s) (450cal, 24p, 74c, 7f)
Day 2
1725cals, 111g protein, 173g net carbs, 53g fat 28g fiber per day
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1/4 cup (183cal, 2p, 1c, 18f)
1 container(s) (181cal, 8p, 32c, 2f)
Day 3
1700cals, 119g protein, 65g net carbs, 95g fat 26g fiber per day
1 1/2 sandwich(es) (825cal, 60p, 39c, 43f)
1 serving(s) (58cal, 1p, 9c, 0f)
8 oz pork (587cal, 54p, 8c, 37f)
1 serving(s) (230cal, 5p, 9c, 15f)
Day 4
1675cals, 128g protein, 127g net carbs, 64g fat 19g fiber per day
1 1/2 sandwich(es) (825cal, 60p, 39c, 43f)
1 serving(s) (58cal, 1p, 9c, 0f)
8 oz (353cal, 55p, 0c, 15f)
1 1/3 serving(s) (382cal, 11p, 77c, 2f)
1/2 serving(s) (49cal, 0p, 2c, 4f)
Day 5
1675cals, 131g protein, 113g net carbs, 65g fat 26g fiber per day
1 sandwich(es) (543cal, 40p, 56c, 16f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
10 2/3 oz (396cal, 54p, 0c, 20f)
2 serving(s) (347cal, 24p, 51c, 1f)
2/3 serving(s) (106cal, 5p, 3c, 6f)
Day 6
1725cals, 121g protein, 79g net carbs, 90g fat 30g fiber per day
2 sandwich(es) (698cal, 59p, 61c, 18f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Day 7
1725cals, 121g protein, 79g net carbs, 90g fat 30g fiber per day
2 sandwich(es) (698cal, 59p, 61c, 18f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Grocery List (52 items)
Dairy and Egg Products
Kefir, flavored
3 cup (720mL)
Provolone cheese
1 slice(s) (28g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Heavy cream
5 tbsp (72mL)
Sliced cheese
3 1/4 oz (91g)
Fats and Oils
Oil
2 oz (64mL)
Olive oil
1 1/4 oz (39mL)
Salad dressing
1/2 cup (113mL)
Other
Italian seasoning
2 dash (1g)
Mixed greens
10 3/4 cup (323g)
Farro
1/2 cup (104g)
Coleslaw mix
1/8 package (14 oz) (40g)
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Vegetables and Vegetable Products
Onion
5/6 medium (2-1/2" dia) (90g)
Bell pepper
1 small (74g)
Romaine lettuce
1/8 head (40g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (422g)
Frozen corn kernels
1 1/3 cup (181g)
Mushrooms
3 oz (91g)
Kale leaves
1/2 bunch (85g)
Garlic
5 1/2 clove(s) (17g)
Collard greens
29 1/4 oz (832g)
Beef Products
Sirloin steak, raw
4 oz (113g)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
Almonds
5 tbsp, whole (45g)
Fruits and Fruit Juices
Apples
1 medium (3" dia) (182g)
Lime juice
2 tsp (10mL)
Avocados
2 1/4 avocado(s) (452g)
Lemon
1/2 small (29g)
Grapes
2 cup (184g)
Lemon juice
1 tsp (5mL)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Cod, raw
18 2/3 oz (529g)
Yellowfin tuna steaks, raw
1/2 lbs (227g)
Spices and Herbs
Black pepper
1/8 oz (1g)
Salt
1/4 oz (7g)
Cajun seasoning
1 tbsp (6g)
Ground cumin
3/8 dash (0g)
Mustard
1 tsp (5g)
Beverages
Water
6 cup(s) (1422mL)
Baked Products
Bread
19 oz (544g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Soups, Sauces, and Gravies
Vegetable broth
1/3 cup(s) (mL)
Frank's red hot sauce
1/4 cup (53mL)
Pork Products
Pork tenderloin, raw
1/2 lbs (227g)
Bacon
6 slice(s) (60g)
Sausages and Luncheon Meats
Ham cold cuts
3/4 lbs (340g)
Roast beef cold cuts
4 oz (113g)
Turkey cold cuts
1 lbs (454g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2/3 pouch (~5.6 oz) (105g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Hummus
1/2 cup (120g)
dinner prep - 1 days
1. Philly cheesesteak lettuce wrap
445cal, 32p, 7c, 31f (per meal)
2 tsp (10mL)
2 dash (1g)
1 slice(s) (28g)
1/2 medium (2-1/2" dia) (55g)
1 small (74g)
4 oz (113g)
2 leaf inner (12g)
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
2. Kefir
450cal, 24p, 74c, 7f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
lunch prep - 1 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
5 tbsp, chopped (56g)
1 1/4 can (215g)
1/3 small (22g)
1 1/4 cup (38g)
1 1/4 dash (0g)
1 1/4 dash (1g)
1 1/4 tsp (6mL)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 1 days
1. Cajun cod
249cal, 41p, 3c, 8f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Corn
185cal, 5p, 34c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
3. Farro
370cal, 12p, 66c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow package instructions if they differ. Bring salted water to a boil. Add farro, return to a boil, then reduce heat to medium-high and cook uncovered for about 30 minutes, until soft. Drain and serve.
lunch prep - 1 days
1. Avocado tuna salad sandwich
555cal, 42p, 38c, 22f (per meal)
1/6 small (13g)
3 slice (96g)
3/4 can (129g)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
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
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
dinner prep - 1 days
1. Pork & mushroom ragout
587cal, 54p, 8c, 37f (per meal)
1 tsp (6mL)
3 oz (91g)
3/8 pint, cherry tomatoes (119g)
5 tbsp (72mL)
1/3 cup(s) (mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Cut pork into inch-thick medallions and add to the skillet. Once browned on both sides and fully cooked, remove pork and set aside.
2
Add mushrooms to the skillet and saute for about 5 minutes. Add tomatoes and cook for 2 more minutes.
3
Add cream and stock and simmer for 4-8 minutes until it has reduced some and formed a thicker sauce. Season with salt/pepper to taste.
4
Add back in pork and heat until warmed through. Serve.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Ham, bacon, avocado sandwich
825cal, 60p, 39c, 43f (per meal)
3 slice(s) (30g)
6 oz (170g)
1 1/2 slice (3/4 oz ea) (32g)
3/8 avocado(s) (75g)
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Build the sandwich to your liking- top with any veggies of your choice.
dinner prep - 1 days
1. Simple seared tuna steak
353cal, 55p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rub both sides of the steaks with olive oil.
2
Season both sides generously with salt, pepper, and any other preferred seasonings.
3
Place a skillet over high heat. Once the pan is hot, add the tuna steaks. Sear for about 1-2 minutes on each side for rare to medium-rare doneness. If you prefer your tuna more well-done, cook for an additional 1-2 minutes per side. Be careful not to overcook, as tuna can become dry.
4
Remove the tuna from the pan and let it rest for a minute or two.
5
Slice the tuna against the grain for serving.
2. Coleslaw
49cal, 0p, 2c, 4f (per meal)
3/8 dash (0g)
3/8 dash (0g)
1/8 clove (0g)
1 tsp (5mL)
1 tsp (5mL)
1/8 package (14 oz) (40g)
Recipe has been scaled from original by 0.1x. Adjust cook times and pan sizes accordingly.
1
Create dressing by whisking together the oil, lemon juice, garlic, cumin, and salt in a small bowl.
2
When serving, toss coleslaw with dressing and serve.
3. 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.
dinner prep - 1 days
1. Simple roasted cod
396cal, 54p, 0c, 20f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Garlic collard greens
106cal, 5p, 3c, 6f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Roast beef bagel sandwich
543cal, 40p, 56c, 16f (per meal)
1 slice (1 oz ea) (28g)
1 tsp (5g)
4 oz (113g)
1 medium bagel (3-1/2" to 4" dia) (105g)
1 leaf outer (28g)
1/2 plum tomato (31g)
1
Build the sandwich to your liking. Feel free to substitute whichever veggies you prefer.
dinner prep - 2 days
1. Buffalo drumsticks
622cal, 48p, 1c, 48f (per meal)
1 1/3 lbs (605g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 tsp (10mL)
1/4 cup (53mL)
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. Garlic collard greens
239cal, 11p, 7c, 13f (per meal)
3 dash (2g)
4 1/2 clove(s) (14g)
1 1/2 tbsp (23mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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 - 2 days
1. Turkey & hummus deli sandwich
698cal, 59p, 61c, 18f (per meal)
1/2 tsp (3mL)
1 cup (30g)
4 slice(s), thick/large (1/2" thick) (108g)
4 tbsp (60g)
4 slice(s) (128g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.