2000 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2000 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 (1975cal, 146g protein, 122g net carbs, 88g fat, 28g fiber per day) cannot be customized.
Day 1
1975cal, 127g protein, 169g net carbs, 78g fat, 21g fiber
1 sandwich(es) (724cal, 47p, 65c, 28f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 1/2 serving(s) (782cal, 60p, 86c, 20f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 2
1975cal, 127g protein, 169g net carbs, 78g fat, 21g fiber
1 sandwich(es) (724cal, 47p, 65c, 28f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 1/2 serving(s) (782cal, 60p, 86c, 20f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 3
1950cal, 133g protein, 132g net carbs, 86g fat, 30g fiber
2 sandwich(es) (698cal, 59p, 61c, 18f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 serving(s) (541cal, 60p, 41c, 13f)
1 serving(s) (506cal, 8p, 23c, 39f)
Day 4
1925cal, 139g protein, 136g net carbs, 81g fat, 26g fiber
1 1/2 serving(s) (537cal, 64p, 33c, 13f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 serving(s) (541cal, 60p, 41c, 13f)
1 serving(s) (506cal, 8p, 23c, 39f)
Day 5
1975cal, 125g protein, 85g net carbs, 114g fat, 29g fiber
1 1/2 serving(s) (537cal, 64p, 33c, 13f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
10 2/3 oz (622cal, 48p, 1c, 47f)
2 serving(s) (469cal, 6p, 13c, 37f)
Day 6
2025cal, 186g protein, 82g net carbs, 91g fat, 33g fiber
4 half pepper(s) (911cal, 82p, 17c, 49f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 meatloaves (839cal, 95p, 39c, 32f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Day 7
2025cal, 186g protein, 82g net carbs, 91g fat, 33g fiber
4 half pepper(s) (911cal, 82p, 17c, 49f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 meatloaves (839cal, 95p, 39c, 32f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Grocery List (43 items)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1292g)
Other
Curry sauce
1 jar (15 oz) (425g)
Mixed greens
19 1/2 cup (585g)
Stir-fry sauce
6 tbsp (102g)
Chicken, drumsticks, with skin
2/3 lbs (302g)
Cereal Grains and Pasta
Long-grain white rice
1 1/3 cup (247g)
Brown rice
1/2 cup (95g)
Fats and Oils
Balsamic vinaigrette
2 tbsp (30mL)
Mayonnaise
4 tbsp (60mL)
Olive oil
1/4 cup (53mL)
Oil
1/2 oz (19mL)
Salad dressing
1 cup (248mL)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Brussels sprouts
3 cup (264g)
Frozen peas
1 cup (134g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (533g)
Frozen mixed veggies
1 2/3 lbs (764g)
Onion
1 medium (2-1/2" dia) (100g)
Bell pepper
4 large (656g)
Legumes and Legume Products
Roasted peanuts
10 tbsp (91g)
Hummus
4 tbsp (60g)
Fruits and Fruit Juices
Dried cranberries
2/3 cup (107g)
Apples
2/3 small (2-3/4" dia) (99g)
Lime juice
1 1/2 fl oz (50mL)
Avocados
3 avocado(s) (603g)
Baked Products
Bread
3/4 lbs (352g)
Nut and Seed Products
Walnuts
3 oz (81g)
Spices and Herbs
Apple cider vinegar
1 tbsp (15g)
Curry powder
1 tsp (2g)
Black pepper
4 1/4 g (4g)
Salt
1/3 oz (10g)
Garlic powder
1 1/4 tsp (4g)
Chipotle seasoning
1/4 tbsp (2g)
Sweets
Maple syrup
4 tsp (20mL)
Finfish and Shellfish Products
Cod, raw
1 lbs (453g)
Canned tuna
4 can (688g)
Dairy and Egg Products
Eggs
4 large (200g)
Beverages
Water
2 cup (499mL)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 3/4 tbsp (26mL)
Barbecue sauce
6 tbsp (102g)
Beef Products
Ground beef (93% lean)
30 oz (851g)
dinner prep - 2 days
1. Chicken curry with rice
780 cals, 60p, 86c, 20f (per meal)
1 lbs (448g)
1 jar (15 oz) (425g)
1 cup (185g)
1
Cook rice according to package.
2
Meanwhile, cook cubed chicken in a non-stick skillet until it's nearly cooked-through.
3
Drain any excess liquid and pour in curry sauce. Bring to a simmer and cook until chicken is done.
4
Serve chicken curry over rice.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
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. Simple chicken salad sandwich
725 cals, 47p, 65c, 28f (per meal)
4 tbsp (60mL)
2/3 cup (107g)
4 slice (128g)
3/4 lbs (340g)
1
Place raw chicken 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
In a bowl combine completely cooked chicken, mayo and cranberries.
4
Keep in refrigerator until ready to serve.
5
Serve in between two slices of bread.
dinner prep - 2 days
1. British kedgeree
540 cals, 60p, 41c, 13f (per meal)
1 cup (134g)
1 tsp (2g)
1 lbs (453g)
4 large (200g)
1 cup(s) (237mL)
1/2 cup (95g)
1
Cook rice and water according to package instructions. Set aside.
2
Hard boil the eggs: Add eggs to a saucepan and cover with cold water. Bring to a boil. Boil for 8-10 minutes then transfer to a bowl of cold water. Once cool enough to handle, peel eggs and slice into quarters. Set aside.
3
Put chunks of fish into a large frying pan and add a small splash of water. Simmer for 3-4 minutes until fish is opaque. Drain any excess liquid.
4
Add cooked rice, peas, curry powder, and some salt and pepper to the skillet with the fish. Heat, stirring gently, for 2-3 minutes until everything is heated through.
5
Season to taste with salt and pepper and top with eggs. Serve.
2. Brussels sprout, apple & walnut side salad
505 cals, 8p, 23c, 39f (per meal)
3 cup (264g)
2/3 small (2-3/4" dia) (99g)
1/2 cup, chopped (56g)
1 tbsp (15g)
4 tsp (20mL)
3 tbsp (45mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples 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).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
lunch prep - 1 days
1. Turkey & hummus deli sandwich
700 cals, 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.
3. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Chicken and vegetable stir fry
540 cals, 64p, 33c, 13f (per meal)
6 tbsp (102g)
1 1/2 10oz package (426g)
3/4 tbsp (11mL)
1/4 tbsp, ground (2g)
3 dash (2g)
18 oz (504g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return chicken to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until chicken is fully cooked.
6
Serve.
2. White rice
110 cals, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (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
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Simple mixed greens salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.33x. 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. Tomato and avocado salad
470 cals, 6p, 13c, 37f (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.
dinner prep - 2 days
1. Bbq glazed meatloaf
840 cals, 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. Mixed vegetables
120 cals, 6p, 16c, 1f (per meal)
2 1/2 cup (338g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
4 can (688g)
2 avocado(s) (402g)
4 tsp (20mL)
4 dash (2g)
4 dash (0g)
4 large (656g)
1 small (70g)
Recipe has been scaled from original by 4x. 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. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.