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 (1800cals, 139g protein, 117g net carbs, 75g fat 25g fiber per day) cannot be customized.
Day 1
1825cals, 130g protein, 160g net carbs, 63g fat 22g fiber per day
1 1/2 serving(s) (315cal, 25p, 15c, 14f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 serving(s) (770cal, 79p, 39c, 29f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 2
1825cals, 130g protein, 160g net carbs, 63g fat 22g fiber per day
1 1/2 serving(s) (315cal, 25p, 15c, 14f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 serving(s) (770cal, 79p, 39c, 29f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 3
1775cals, 155g protein, 79g net carbs, 84g fat 20g fiber per day
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 serving(s) (261cal, 3p, 36c, 9f)
12 oz (476cal, 76p, 0c, 19f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 4
1775cals, 155g protein, 79g net carbs, 84g fat 20g fiber per day
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 serving(s) (261cal, 3p, 36c, 9f)
12 oz (476cal, 76p, 0c, 19f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 5
1825cals, 133g protein, 172g net carbs, 57g fat 27g fiber per day
1/2 serving(s) (412cal, 30p, 12c, 26f)
2 container (261cal, 28p, 26c, 5f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 6
1825cals, 124g protein, 105g net carbs, 86g fat 33g fiber per day
1/2 serving(s) (412cal, 30p, 12c, 26f)
2 container (261cal, 28p, 26c, 5f)
2 banana(s) (233cal, 3p, 48c, 1f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 7
1775cals, 148g protein, 62g net carbs, 89g fat 31g fiber per day
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (250cal, 4p, 35c, 10f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 serving(s) (235cal, 3p, 7c, 18f)
Grocery List (40 items)
Fats and Oils
Oil
3 oz (96mL)
Balsamic vinaigrette
6 tbsp (90mL)
Olive oil
2 oz (58mL)
Beef Products
Ground beef (93% lean)
1 1/2 lbs (681g)
Spices and Herbs
Paprika
4 dash (1g)
Black pepper
4 1/4 g (4g)
Salt
1/2 oz (17g)
Thyme, dried
1 tsp, leaves (1g)
Apple cider vinegar
1/2 tbsp (7g)
Garlic powder
4 dash (2g)
Fresh basil
12 leaves (6g)
Chili powder
2 tsp (5g)
Vegetables and Vegetable Products
Sweet potatoes
8 sweetpotato, 5" long (1680g)
Frozen broccoli
1 3/4 lbs (785g)
Tomatoes
4 medium whole (2-3/5" dia) (476g)
Artichokes, canned
1 cup hearts (168g)
Carrots
5/8 medium (38g)
Beets, precooked (canned or refrigerated)
5 oz (142g)
Brussels sprouts
1 1/2 cup (132g)
Onion
3/4 medium (2-1/2" dia) (83g)
Bell pepper
3 large (492g)
Cereal Grains and Pasta
Brown rice
9 1/4 tbsp (111g)
Beverages
Water
1 1/6 cup(s) (277mL)
Dairy and Egg Products
Whole milk
3 cup(s) (720mL)
Butter
1/4 cup (60g)
Baked Products
Naan bread
3 piece (270g)
Other
Mixed greens
4 1/2 cup (135g)
Cottage cheese & fruit cup
4 container (680g)
Finfish and Shellfish Products
Canned salmon
1/2 lbs (255g)
Canned tuna
3 can (516g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1519g)
Boneless skinless chicken thighs
1 1/2 lb (680g)
Fruits and Fruit Juices
Lime juice
3 fl oz (90mL)
Banana
4 medium (7" to 7-7/8" long) (472g)
Apples
1/3 small (2-3/4" dia) (50g)
Avocados
2 1/2 avocado(s) (503g)
Green olives
12 large (53g)
Soups, Sauces, and Gravies
Apple cider vinegar
5/8 tsp (0mL)
Sweets
Maple syrup
2 tsp (10mL)
Nut and Seed Products
Walnuts
4 tbsp, chopped (28g)
dinner prep - 2 days
1. Beef-broccoli-sweet potato bowl
770cal, 79p, 39c, 29f (per meal)
2 tsp (10mL)
1 1/2 lbs (681g)
4 dash (1g)
2 sweetpotato, 5" long (420g)
1 package (284g)
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes in oil and season with paprika and some salt/pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground beef in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the beef, broccoli, and sweet potatoes together. Serve with extra salt and pepper.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (1g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 2 days
1. Salmon & artichoke salad
316cal, 25p, 15c, 14f (per meal)
6 tbsp (90mL)
1 cup cherry tomatoes (149g)
4 1/2 cup (135g)
1 cup hearts (168g)
1/2 lbs (255g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
dinner prep - 2 days
1. Basic chicken breast
476cal, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 1.5x. 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. Mashed sweet potatoes
183cal, 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
234cal, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 1.75x. 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. Thyme & lime chicken thighs
551cal, 65p, 2c, 32f (per meal)
1 1/2 tbsp (23mL)
3 tbsp (45mL)
1/4 tbsp, leaves (1g)
1 1/2 lb (680g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Sweet potato wedges
261cal, 3p, 36c, 9f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
4 dash, ground (1g)
1 tsp (6g)
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
70cal, 3p, 2c, 5f (per meal)
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. Chicken beet & carrot salad bowl
562cal, 66p, 14c, 25f (per meal)
10 oz (280g)
5/8 tsp (0mL)
1/3 tsp, leaves (0g)
1 1/4 tbsp (19mL)
5/8 medium (38g)
5 oz (142g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Mashed sweet potatoes
366cal, 7p, 72c, 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.
lunch prep - 2 days
1. Brussels sprout, chicken & apple salad
412cal, 30p, 12c, 26f (per meal)
1/2 lbs (227g)
2 tbsp (30mL)
2 tsp (10mL)
1/2 tbsp (7g)
4 tbsp, chopped (28g)
1/3 small (2-3/4" dia) (50g)
1 1/2 cup (132g)
1
Season chicken breasts with some salt and pepper. Heat about 25% of the oil (reserving the rest for later) in a skillet over medium heat. Add chicken breasts and cook about 5-10 minutes on each side or until the center is no longer pink. Transfer to a cutting board and when cool enough to handle, chop breasts into bite-sized pieces. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chicken, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
3. Cottage cheese & fruit cup
261cal, 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. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
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.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
1
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.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
12 leaves (6g)
3/4 lbs (340g)
2 tsp (5g)
4 dash (0g)
12 large (53g)
4 dash (3g)
2 tsp (10mL)
12 cherry tomatoes (204g)
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. Buttery brown rice
250cal, 4p, 35c, 10f (per meal)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
4 tbsp (48g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.