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 (1900cal, 164g protein, 94g net carbs, 84g fat, 29g fiber per day) cannot be customized.
Day 1
1925cal, 187g protein, 136g net carbs, 55g fat, 35g fiber
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
Day 2
1900cal, 144g protein, 102g net carbs, 90g fat, 30g fiber
1 1/2 can(s) (530cal, 19p, 45c, 26f)
2 container (261cal, 28p, 26c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
7 lettuce wrap(s) (858cal, 94p, 15c, 44f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
Day 3
1900cal, 136g protein, 63g net carbs, 112g fat, 21g fiber
1 sandwich(es) (542cal, 25p, 26c, 36f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
7 lettuce wrap(s) (858cal, 94p, 15c, 44f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
Day 4
1850cal, 166g protein, 45g net carbs, 101g fat, 26g fiber
1 sandwich(es) (542cal, 25p, 26c, 36f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
18 oz (636cal, 113p, 3c, 19f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
Day 5
1900cal, 204g protein, 111g net carbs, 61g fat, 22g fiber
3 chop(s) (718cal, 118p, 1c, 27f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 tortilla(s) (562cal, 57p, 36c, 18f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/3 serving(s) (188cal, 3p, 24c, 8f)
Day 6
1950cal, 172g protein, 104g net carbs, 80g fat, 29g fiber
3 chop(s) (718cal, 118p, 1c, 27f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
3 1/2 can(s) (498cal, 25p, 54c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 7
1875cal, 137g protein, 99g net carbs, 85g fat, 41g fiber
12 oz (473cal, 77p, 1c, 18f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 1/2 can(s) (498cal, 25p, 54c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (235cal, 3p, 7c, 18f)
Grocery List (51 items)
Fats and Oils
Oil
2 2/3 oz (82mL)
Mayonnaise
4 tbsp (60mL)
Marinade sauce
1/2 cup (134mL)
Balsamic vinaigrette
2 oz (60mL)
Olive oil
3/4 oz (22mL)
Other
Teriyaki sauce
1/2 cup (120mL)
Cottage cheese & fruit cup
2 container (340g)
Mixed greens
1 cup (30g)
Italian seasoning
3 dash (1g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1516g)
Ground turkey, raw
1 3/4 lbs (794g)
Spices and Herbs
Salt
1 oz (29g)
Black pepper
3 g (3g)
Balsamic vinegar
3/4 tbsp (11mL)
Paprika
1/3 oz (9g)
Dried dill weed
3 1/2 tsp (4g)
Onion powder
2 1/2 tsp (6g)
Garlic powder
11 g (11g)
Oregano, dried
2 1/2 tsp, leaves (3g)
Yellow mustard
4 dash or 1 packet (3g)
Chili powder
3 dash (1g)
Ground cumin
3 dash (1g)
Curry powder
1/2 tbsp (3g)
Beverages
Water
5 1/2 cup(s) (1317mL)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (264g)
Chickpeas, canned
3/4 can (336g)
Roasted peanuts
1 1/2 cup (201g)
Fruits and Fruit Juices
Lime juice
1 fl oz (34mL)
Avocados
2 avocado(s) (377g)
Grapes
3 cup (276g)
Lemon juice
1 fl oz (29mL)
Limes
1/4 fruit (2" dia) (17g)
Finfish and Shellfish Products
Canned tuna
3/4 can (129g)
Baked Products
Bread
7 slice (224g)
Flour tortillas
2 tortilla medium (approx 6" dia) (60g)
Vegetables and Vegetable Products
Onion
1 1/4 medium (2-1/2" dia) (142g)
Fresh parsley
2 1/4 sprigs (2g)
Tomatoes
2 medium whole (2-3/5" dia) (235g)
Romaine lettuce
14 leaf inner (84g)
Bell pepper
2 large (331g)
Collard greens
1 3/4 lbs (775g)
Garlic
5 clove(s) (15g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tbsp (1mL)
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Condensed canned chicken noodle soup
7 can (10.5 oz) (2086g)
Dairy and Egg Products
Nonfat greek yogurt, plain
14 tbsp (245g)
Eggs
6 medium (264g)
Snacks
Tortilla chips
1 1/3 oz (38g)
Pork Products
Pork chop, bone-in
6 chop (1068g)
dinner prep - 1 days
1. Teriyaki chicken
760 cals, 110p, 22c, 26f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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. Avocado tuna salad sandwich
555 cals, 42p, 38c, 22f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1/4 tbsp (4mL)
3/8 avocado(s) (75g)
3/4 can (129g)
3 slice (96g)
1/6 small (13g)
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.
2. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Spiced turkey meatball lettuce wrap
860 cals, 94p, 15c, 44f (per meal)
14 leaf inner (84g)
1 3/4 lbs (794g)
14 tbsp (245g)
1 3/4 medium (208g)
3 1/2 tsp (8g)
3 1/2 tsp (4g)
1 3/4 tbsp (26mL)
2 1/2 tsp (6g)
2 1/2 tsp (8g)
2 1/2 tsp, leaves (3g)
1 3/4 tbsp (26mL)
2 1/2 tsp (16g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs.
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Meanwhile, make yogurt dressing by mixing together the yogurt, paprika, dill, lemon juice, and a pinch of salt. Set aside.
4
Assemble lettuce wrap by placing pepper strips and meatballs on the romaine lettuce leaves. Top with yogurt dressing. Serve.
lunch prep - 1 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
1 1/2 can (~19 oz) (800g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Egg salad sandwich
540 cals, 25p, 26c, 36f (per meal)
3 medium (132g)
2 tbsp (30mL)
1/4 small (18g)
1 dash (0g)
1 dash (0g)
2 slice (64g)
1 dash (1g)
2 dash or 1 packet (1g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
dinner prep - 1 days
1. Marinaded chicken breast
635 cals, 113p, 3c, 19f (per meal)
Recipe has been scaled from original by 1.13x. 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. Garlic collard greens
280 cals, 12p, 8c, 15f (per meal)
14 oz (397g)
2 1/2 tsp (13mL)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
Recipe has been scaled from original by 0.88x. 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.
dinner prep - 1 days
1. Chicken fajitas
560 cals, 57p, 36c, 18f (per meal)
1/4 large (38g)
3/4 large (123g)
3 dash (1g)
2 tortilla medium (approx 6" dia) (60g)
2 dash (1g)
3 dash (1g)
1/4 fruit (2" dia) (17g)
1/2 tbsp (8mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix all seasonings in a small bowl and add in a pinch of salt. Season chicken breasts on all sides.
2
Heat oil in a skillet over medium heat. Add in chicken breasts and cook 7-10 minutes on each side until chicken is fully cooked. Remove and set aside to cool.
3
Meanwhile, add onions and peppers to skillet. Saute for about 5 minutes, stirring frequently, until they have softened a little.
4
When chicken is cool enough to handle, slice it into strips and add the strips back to the skillet. Stir to incorporate.
5
Spoon fajita mixture onto the tortillas and squeeze some lime on top. Serve.
3. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Curried pork chops
720 cals, 118p, 1c, 27f (per meal)
6 chop (1068g)
1/2 tbsp (3g)
1 tbsp (15mL)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
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.
dinner prep - 2 days
1. Chicken noodle soup
500 cals, 25p, 54c, 16f (per meal)
7 can (10.5 oz) (2086g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Garlic collard greens
265 cals, 12p, 8c, 14f (per meal)
13 1/3 oz (378g)
2 1/2 tsp (13mL)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
Recipe has been scaled from original by 0.83x. 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.