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 (2000cals, 177g protein, 125g net carbs, 75g fat 27g fiber per day) cannot be customized.
Day 1
1950cals, 174g protein, 187g net carbs, 46g fat 25g fiber per day
1 serving(s) (842cal, 52p, 101c, 21f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
Day 2
1950cals, 174g protein, 187g net carbs, 46g fat 25g fiber per day
1 serving(s) (842cal, 52p, 101c, 21f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
Day 3
2025cals, 167g protein, 112g net carbs, 92g fat 22g fiber per day
2 sandwich(es) (907cal, 78p, 50c, 40f)
1 container(s) (155cal, 12p, 16c, 4f)
10 oz (397cal, 63p, 0c, 16f)
2 3/4 cup(s) (367cal, 8p, 5c, 32f)
2 serving(s) (207cal, 6p, 40c, 1f)
Day 4
2025cals, 167g protein, 112g net carbs, 92g fat 22g fiber per day
2 sandwich(es) (907cal, 78p, 50c, 40f)
1 container(s) (155cal, 12p, 16c, 4f)
10 oz (397cal, 63p, 0c, 16f)
2 3/4 cup(s) (367cal, 8p, 5c, 32f)
2 serving(s) (207cal, 6p, 40c, 1f)
Day 5
1975cals, 198g protein, 125g net carbs, 68g fat 23g fiber per day
12 oz (599cal, 80p, 8c, 25f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
16 oz (592cal, 102p, 3c, 19f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 serving(s) (287cal, 8p, 58c, 1f)
Day 6
1950cals, 176g protein, 75g net carbs, 90g fat 34g fiber per day
12 oz (599cal, 80p, 8c, 25f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
Day 7
2025cals, 181g protein, 81g net carbs, 94g fat 36g fiber per day
12 oz (691cal, 76p, 8c, 39f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
3 cup(s) (87cal, 8p, 6c, 0f)
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
Grocery List (37 items)
Fruits and Fruit Juices
Grapes
2 2/3 cup (245g)
Green olives
24 large (106g)
Lime juice
1 1/2 tbsp (23mL)
Avocados
2 1/4 avocado(s) (452g)
Fats and Oils
Oil
1 1/2 oz (47mL)
Olive oil
1 oz (27mL)
Ranch dressing
3 tbsp (45mL)
Baked Products
Kaiser rolls
4 roll (3-1/2" dia) (228g)
Bread
8 slice(s) (256g)
Spices and Herbs
Dijon mustard
6 tbsp (90g)
Black pepper
3 g (3g)
Salt
1/2 oz (12g)
Balsamic vinegar
1/2 tbsp (8mL)
Lemon pepper
1 tbsp (7g)
Fresh basil
24 leaves (12g)
Chili powder
4 tsp (11g)
Other
Mixed greens
5 1/2 cup (165g)
Ranch dressing mix
3/8 packet (1 oz) (11g)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (865g)
Fresh parsley
1 1/2 sprigs (2g)
Onion
1 1/2 small (96g)
Frozen broccoli
9 1/2 cup (865g)
Mashed potato mix
4 oz (113g)
Pickles
16 slices (112g)
Sweet potatoes
4 1/2 sweetpotato, 5" long (945g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/2 lbs (2932g)
Ground turkey, raw
3/4 lbs (340g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (504g)
Apple cider vinegar
1/2 tbsp (0mL)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (228g)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Dairy and Egg Products
Butter
1 stick (119g)
Sliced cheese
8 slice (2/3 oz ea) (152g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 lbs (454g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Finfish and Shellfish Products
Canned tuna
4 1/2 can (774g)
dinner prep - 2 days
1. Grilled chicken sandwich
919cal, 115p, 61c, 22f (per meal)
2 tsp (10mL)
4 roll (3-1/2" dia) (228g)
2 tbsp (30g)
1 cup (30g)
12 slice(s), thin/small (180g)
2 lbs (907g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
lunch prep - 2 days
1. Pasta with meat sauce
842cal, 52p, 101c, 21f (per meal)
3/4 lbs (340g)
3/4 jar (24 oz) (504g)
1/2 tbsp (8mL)
4 dash, ground (1g)
4 dash (3g)
1/2 lbs (228g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a saucepan and heat to medium. Add the salt, pepper, and turkey and cook until done (it should all be browned and solid). Mix/mash the turkey every so often to achieve desired chunkiness.
2
Stir in the pasta sauce.
3
Cook the pasta as directed on the package.
4
Top the pasta with sauce and enjoy.
2. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Basic chicken breast
397cal, 63p, 0c, 16f (per meal)
Recipe has been scaled from original by 1.25x. 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. Instant mashed potatoes
207cal, 6p, 40c, 1f (per meal)
4 oz (113g)
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Buttered broccoli
367cal, 8p, 5c, 32f (per meal)
Recipe has been scaled from original by 2.75x. 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. Roast beef & pickle sandwich
907cal, 78p, 50c, 40f (per meal)
2 tbsp (30g)
8 slices (56g)
4 slice (2/3 oz ea) (76g)
1/2 lbs (227g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner 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. Flavored rice mix
287cal, 8p, 58c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Buttered broccoli
134cal, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
24 leaves (12g)
1 1/2 lbs (680g)
4 tsp (11g)
1 tsp (1g)
24 large (106g)
1 tsp (6g)
4 tsp (20mL)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. 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 with butter
374cal, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 1.5x. 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, top with butter, and serve.
dinner prep - 2 days
1. Avocado tuna salad
982cal, 91p, 13c, 54f (per meal)
1 cup, chopped (203g)
4 1/2 can (774g)
1 small (79g)
4 1/2 cup (135g)
1/2 tsp (0g)
1/2 tsp (2g)
1 1/2 tbsp (23mL)
2 1/4 avocado(s) (452g)
Recipe has been scaled from original by 4.5x. 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.
lunch prep - 1 days
1. Ranch chicken
691cal, 76p, 8c, 39f (per meal)
3/8 packet (1 oz) (11g)
3/4 tbsp (11mL)
3/4 lbs (336g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. 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.
2. Broccoli
87cal, 8p, 6c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Mashed sweet potatoes
275cal, 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.