1900 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1900 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 (1900cals, 140g protein, 98g net carbs, 90g fat 33g fiber per day) cannot be customized.
Day 1
1875cals, 149g protein, 39g net carbs, 113g fat 27g fiber per day
13 1/3 oz (550cal, 49p, 0c, 38f)
2 3/4 cup(s) (367cal, 8p, 5c, 32f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
2 celery stalk (13cal, 1p, 1c, 0f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
Day 2
1900cals, 135g protein, 67g net carbs, 105g fat 35g fiber per day
1 sandwich(es) (562cal, 30p, 29c, 31f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
2 celery stalk (13cal, 1p, 1c, 0f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
Day 3
1900cals, 135g protein, 160g net carbs, 61g fat 44g fiber per day
3 meatloaves (839cal, 95p, 39c, 32f)
3 serving(s) (123cal, 8p, 12c, 1f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (249cal, 3p, 36c, 7f)
Day 4
1900cals, 135g protein, 160g net carbs, 61g fat 44g fiber per day
3 meatloaves (839cal, 95p, 39c, 32f)
3 serving(s) (123cal, 8p, 12c, 1f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (249cal, 3p, 36c, 7f)
Day 5
1875cals, 145g protein, 120g net carbs, 81g fat 22g fiber per day
16 oz (592cal, 102p, 3c, 19f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
2 link (514cal, 28p, 6c, 42f)
4 serving(s) (425cal, 11p, 63c, 9f)
Day 6
1875cals, 128g protein, 80g net carbs, 105g fat 26g fiber per day
13 1/3 oz (529cal, 84p, 0c, 22f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
2 link (514cal, 28p, 6c, 42f)
4 serving(s) (425cal, 11p, 63c, 9f)
Day 7
1925cals, 150g protein, 63g net carbs, 103g fat 34g fiber per day
13 1/3 oz (529cal, 84p, 0c, 22f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
8 oz (461cal, 51p, 5c, 26f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 orange(s) (170cal, 3p, 32c, 0f)
Grocery List (42 items)
Spices and Herbs
Curry powder
1 1/4 tbsp (8g)
Salt
1 oz (24g)
Black pepper
1/4 oz (6g)
Garlic powder
2 1/2 tsp (7g)
Chipotle seasoning
1/4 tbsp (2g)
Lemon pepper
1 tbsp (7g)
Poultry Products
Chicken wings, with skin, raw
13 1/4 oz (378g)
Boneless skinless chicken breast, raw
3 lbs (1419g)
Fats and Oils
Oil
5 tbsp (73mL)
Olive oil
5 tsp (24mL)
Ranch dressing
2 tbsp (30mL)
Dairy and Egg Products
Butter
1/2 stick (57g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Eggs
3 large (150g)
Parmesan cheese
4 tbsp (20g)
Vegetables and Vegetable Products
Frozen broccoli
2 3/4 cup (250g)
Raw celery
5 1/2 stalk, medium (7-1/2" - 8" long) (220g)
Onion
2 2/3 medium (2-1/2" dia) (294g)
Tomatoes
4 medium whole (2-3/5" dia) (490g)
Frozen sugar snap peas
4 cup (576g)
Garlic
3 clove(s) (9g)
Carrots
3 large (216g)
Sweet potatoes
3 1/3 sweetpotato, 5" long (700g)
Potatoes
2 lbs (908g)
Kale leaves
3/4 bunch (128g)
Finfish and Shellfish Products
Canned tuna
3 1/2 can (602g)
Other
Mixed greens
3 1/2 cup (105g)
Italian pork sausage, raw
4 link (430g)
Ranch dressing mix
1/4 packet (1 oz) (7g)
Fruits and Fruit Juices
Lime juice
2 3/4 fl oz (85mL)
Avocados
5 1/4 avocado(s) (1055g)
Lemon
3/4 small (44g)
Orange
2 orange (308g)
Sweets
Honey
2 tbsp (42g)
Baked Products
Bread
5 slice (160g)
Nut and Seed Products
Almonds
6 3/4 tbsp, whole (60g)
Beverages
Water
6 tbsp (90mL)
Soups, Sauces, and Gravies
Barbecue sauce
6 tbsp (102g)
Vegetable broth
3/4 cup(s) (mL)
Pesto sauce
2 tbsp (32g)
Beef Products
Ground beef (93% lean)
30 oz (851g)
Legumes and Legume Products
White beans, canned
1 1/2 can(s) (659g)
lunch prep - 1 days
1. Indian chicken wings
550cal, 49p, 0c, 38f (per meal)
1 1/4 tbsp (8g)
1 tsp (5g)
13 1/3 oz (378g)
1/4 tbsp (3mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Buttered broccoli
367cal, 8p, 5c, 32f (per meal)
2 3/4 tbsp (39g)
1 1/2 dash (0g)
2 3/4 cup (250g)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.38x. 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.
dinner prep - 2 days
1. Avocado tuna salad
764cal, 71p, 10c, 42f (per meal)
7/8 small (61g)
14 tbsp, chopped (158g)
3 1/2 can (602g)
3 1/2 cup (105g)
1/2 tsp (0g)
1/2 tsp (1g)
3 1/2 tsp (18mL)
1 3/4 avocado(s) (352g)
Recipe has been scaled from original by 3.5x. 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.
2. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
3. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Avocado egg salad sandwich
562cal, 30p, 29c, 31f (per meal)
3 large (150g)
6 tbsp cherry tomatoes (56g)
2 slice (64g)
1/2 avocado(s) (101g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
lunch prep - 2 days
1. Bbq glazed meatloaf
839cal, 95p, 39c, 32f (per meal)
1/4 tbsp (2g)
6 tbsp (90mL)
6 tbsp (102g)
1/4 tbsp (2g)
3 slice (96g)
30 oz (851g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chipotle seasoning and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet and brush with the barbeque sauce. Bake until meat loaves are browned and cooked through, 15-18 minutes. Serve.
2. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. White bean cassoulet
577cal, 27p, 70c, 12f (per meal)
1 1/2 can(s) (659g)
3 clove(s) (9g)
1 1/2 tbsp (23mL)
3/4 cup(s) (mL)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
3 large (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Mashed sweet potatoes with butter
249cal, 3p, 36c, 7f (per meal)
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.
3. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Lemon pepper chicken breast
592cal, 102p, 3c, 19f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
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. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 2 days
1. Italian sausage
514cal, 28p, 6c, 42f (per meal)
4 link (430g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Parmesan & pesto roasted potatoes
425cal, 11p, 63c, 9f (per meal)
2 lbs (908g)
4 tbsp (20g)
1 tsp, ground (2g)
1 tsp (6g)
2 tbsp (32g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
In a large bowl, toss potatoes and pesto together until potatoes are covered.
3
Spread over a baking sheet and season with salt and pepper.
4
Bake for 20 minutes and remove from oven.
5
Sprinkle the potatoes with the grated parmesan and place back in oven for an additional 10-15 minutes- or until potatoes are tender and crispy. Serve.
lunch prep - 2 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 1.67x. 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. Tomato and avocado salad
411cal, 5p, 12c, 32f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 3/4 medium whole (2-3/5" dia) (215g)
1 3/4 avocado(s) (352g)
1/4 cup (53mL)
1/4 cup minced (53g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
3. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
3/4 avocado(s) (151g)
3/4 bunch (128g)
3/4 small (44g)
Recipe has been scaled from original by 0.75x. 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.