1800 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1800 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 (1800cal, 129g protein, 124g net carbs, 77g fat, 24g fiber per day) cannot be customized.
Day 1
1750cal, 138g protein, 123g net carbs, 69g fat, 23g fiber
1 1/2 sandwich(es) (683cal, 58p, 58c, 23f)
2 serving(s) (220cal, 9p, 21c, 8f)
9 oz (635cal, 61p, 24c, 30f)
2 serving(s) (215cal, 9p, 21c, 7f)
Day 2
1750cal, 138g protein, 123g net carbs, 69g fat, 23g fiber
1 1/2 sandwich(es) (683cal, 58p, 58c, 23f)
2 serving(s) (220cal, 9p, 21c, 8f)
9 oz (635cal, 61p, 24c, 30f)
2 serving(s) (215cal, 9p, 21c, 7f)
Day 3
1775cal, 135g protein, 151g net carbs, 61g fat, 23g fiber
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
2 serving(s) (300cal, 16p, 49c, 4f)
12 oz (599cal, 80p, 8c, 25f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 4
1775cal, 118g protein, 142g net carbs, 74g fat, 20g fiber
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
2 serving(s) (300cal, 16p, 49c, 4f)
1 1/2 serving(s) (611cal, 50p, 15c, 37f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 5
1850cal, 127g protein, 87g net carbs, 96g fat, 30g fiber
2 serving(s) (531cal, 29p, 7c, 39f)
2 container (261cal, 28p, 26c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 serving(s) (611cal, 50p, 15c, 37f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 6
1800cal, 122g protein, 114g net carbs, 84g fat, 27g fiber
2 serving(s) (531cal, 29p, 7c, 39f)
2 container (261cal, 28p, 26c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 serving(s) (588cal, 58p, 61c, 9f)
1 1/3 serving(s) (253cal, 4p, 19c, 17f)
Day 7
1825cal, 125g protein, 125g net carbs, 83g fat, 20g fiber
1 1/2 sandwich(es) (680cal, 56p, 42c, 29f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
2 serving(s) (588cal, 58p, 61c, 9f)
1 1/3 serving(s) (253cal, 4p, 19c, 17f)
Grocery List (48 items)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1/2 oz (14g)
Chili powder
2 tsp (5g)
Fresh basil
12 leaves (6g)
Rosemary, dried
1/4 tbsp (1g)
Crushed red pepper
1 1/2 dash (0g)
Garlic powder
1/2 tbsp (4g)
Dijon mustard
1/2 tbsp (8g)
Vegetables and Vegetable Products
Lima beans, frozen
2 package (10 oz) (568g)
Romaine lettuce
4 1/2 leaf inner (27g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Tomatoes
2 medium whole (2-3/5" dia) (249g)
Mushrooms
1/4 lbs (128g)
Garlic
3 clove(s) (9g)
Onion
3/4 small (53g)
Tomato paste
1 1/2 tbsp (24g)
Cauliflower
3/4 head medium (5-6" dia.) (441g)
Frozen broccoli
1 package (284g)
Fresh spinach
2/3 6oz package (113g)
Fats and Oils
Olive oil
2 1/2 oz (77mL)
Ranch dressing
2 tbsp (30mL)
Raspberry walnut vinaigrette
1/4 cup (53mL)
Finfish and Shellfish Products
Tilapia, raw
18 oz (504g)
Shrimp, raw
1 lbs (454g)
Nut and Seed Products
Almonds
3/4 cup, slivered (81g)
Walnuts
2 1/2 oz (70g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (62g)
Dairy and Egg Products
Butter
1/3 stick (39g)
Kefir, flavored
4 cup (960mL)
Cheese
1 1/2 cup, shredded (170g)
Eggs
8 large (400g)
Romano cheese
2 tsp (4g)
Sliced cheese
3 slice (3/4 oz ea) (63g)
Soups, Sauces, and Gravies
Barbecue sauce
6 tbsp (102g)
Baked Products
Hamburger buns
3 bun(s) (153g)
Bread
10 oz (288g)
Poultry Products
Boneless skinless chicken breast, raw
30 oz (851g)
Fruits and Fruit Juices
Green olives
12 large (53g)
Avocados
2 1/3 avocado(s) (469g)
Lemon juice
1 tsp (5mL)
Dried cranberries
1/4 cup (36g)
Other
Mixed greens
4 cup (125g)
Cottage cheese & fruit cup
4 container (680g)
Beverages
Water
3 cup(s) (711mL)
Legumes and Legume Products
Lentils, raw
3/4 cup (144g)
Beef Products
Sirloin steak, raw
15 oz (425g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (158g)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (170g)
dinner prep - 2 days
1. Almond crusted tilapia
635 cals, 61p, 24c, 30f (per meal)
18 oz (504g)
3/4 cup, slivered (81g)
1/2 cup(s) (62g)
3 dash (1g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. 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. Olive oil drizzled lima beans
215 cals, 9p, 21c, 7f (per meal)
2 dash, ground (1g)
4 dash (3g)
1 package (10 oz) (284g)
1 tbsp (15mL)
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Shredded bbq & ranch chicken sandwich
685 cals, 58p, 58c, 23f (per meal)
6 tbsp (102g)
2 tbsp (30mL)
3 leaf inner (18g)
3 bun(s) (153g)
1 tbsp (15mL)
18 oz (510g)
Recipe has been scaled from original by 3x. 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.
3
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
2. Buttered lima beans
220 cals, 9p, 21c, 8f (per meal)
1 package (10 oz) (284g)
4 dash (3g)
4 tsp (18g)
2 dash, ground (1g)
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. 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. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. 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. Rosemary mushroom cheese sandwich
610 cals, 34p, 40c, 32f (per meal)
3 dash (0g)
3/4 cup (23g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Kefir
300 cals, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 2 days
1. Steak & cauliflower skillet
610 cals, 50p, 15c, 37f (per meal)
1 1/2 dash (0g)
3 clove(s) (9g)
3/4 small (53g)
1 1/2 tbsp (24g)
1 1/2 tbsp (21g)
15 oz (425g)
3/4 head medium (5-6" dia.) (441g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Melt butter in a skillet over medium heat and add garlic. Cook about 1 minute until fragrant.
2
Turn the heat to high and add beef. Once beef is almost done, remove meat from the pan and set aside.
3
Reduce the heat back to medium and add in the diced onion. Cook for about 10 minutes until softened and browned.
4
Add in the cauliflower florets and cook for another 5-10 minutes until the cauliflower is slightly browned.
5
Add the tomato paste and cooked beef and stir, cooking for another couple of minutes.
6
Season to taste with a pinch of salt/pepper and the crushed red pepper flakes. 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. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
2 2/3 cup (80g)
1 1/3 avocado(s) (268g)
8 large (400g)
1/2 tbsp (4g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Shrimp-broccoli-rice bowl
590 cals, 58p, 61c, 9f (per meal)
4 dash, ground (1g)
4 dash (3g)
1 lbs (454g)
1 package (284g)
1 pouch (~5.6 oz) (158g)
1 tbsp (15mL)
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Cranberry spinach salad
255 cals, 4p, 19c, 17f (per meal)
1/4 cup (36g)
1/4 cup, chopped (26g)
2/3 6oz package (113g)
1/4 cup (53mL)
2 tsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
lunch prep - 1 days
1. Turkey sandwich with mustard
680 cals, 56p, 42c, 29f (per meal)
1/2 tbsp (8g)
1 1/2 leaf inner (9g)
3 slice(s), thin/small (45g)
3 slice (96g)
3 slice (3/4 oz ea) (63g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese, lettuce, and tomato.
