2100 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2100 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 (2075cals, 158g protein, 121g net carbs, 95g fat 27g fiber per day) cannot be customized.
Day 1
2100cals, 179g protein, 131g net carbs, 83g fat 27g fiber per day
1 sandwich (557cal, 38p, 38c, 27f)
2 can(s) (494cal, 36p, 46c, 14f)
15 oz (749cal, 100p, 10c, 31f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 2
2100cals, 179g protein, 131g net carbs, 83g fat 27g fiber per day
1 sandwich (557cal, 38p, 38c, 27f)
2 can(s) (494cal, 36p, 46c, 14f)
15 oz (749cal, 100p, 10c, 31f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 3
2050cals, 145g protein, 216g net carbs, 56g fat 24g fiber per day
1 1/2 sandwich(es) (683cal, 58p, 58c, 23f)
3 cup(s) (344cal, 5p, 76c, 2f)
10 2/3 oz (395cal, 68p, 2c, 13f)
2 1/2 serving(s) (483cal, 8p, 62c, 18f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
Day 4
2075cals, 149g protein, 144g net carbs, 89g fat 26g fiber per day
2 1/2 wrap(s) (1055cal, 67p, 62c, 57f)
10 2/3 oz (395cal, 68p, 2c, 13f)
2 1/2 serving(s) (483cal, 8p, 62c, 18f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
Day 5
2075cals, 163g protein, 92g net carbs, 107g fat 26g fiber per day
2 1/2 wrap(s) (1055cal, 67p, 62c, 57f)
2 serving(s) (958cal, 95p, 19c, 49f)
1 1/4 serving(s) (73cal, 1p, 12c, 1f)
Day 6
2100cals, 145g protein, 64g net carbs, 125g fat 31g fiber per day
12 oz (700cal, 54p, 1c, 53f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 serving(s) (873cal, 81p, 12c, 48f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
Day 7
2100cals, 145g protein, 64g net carbs, 125g fat 31g fiber per day
12 oz (700cal, 54p, 1c, 53f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 serving(s) (873cal, 81p, 12c, 48f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
Grocery List (38 items)
Other
Mixed greens
7 1/2 cup (225g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Vegetables and Vegetable Products
Tomatoes
8 1/2 medium whole (2-3/5" dia) (1050g)
Potatoes
4 large (3" to 4-1/4" dia.) (1476g)
Romaine lettuce
6 1/2 leaf inner (39g)
Frozen mixed veggies
3 cup (405g)
Kale leaves
1 1/2 bunch (255g)
Onion
1 small (70g)
Dairy and Egg Products
Cheese
1/4 lbs (126g)
Fats and Oils
Honey mustard sauce
4 tbsp (60g)
Olive oil
1 1/3 oz (43mL)
Oil
2 2/3 oz (81mL)
Ranch dressing
1 tbsp (15mL)
Mayonnaise
5 tbsp (75mL)
Baked Products
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Hamburger buns
1 1/2 bun(s) (77g)
Flour tortillas
5 tortilla (approx 7-8" dia) (245g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2270g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Barbecue sauce
3 tbsp (51g)
Salsa verde
2 tbsp (32g)
Frank's red hot sauce
4 tbsp (60mL)
Spices and Herbs
Fresh basil
30 leaves (15g)
Chili powder
5 tsp (14g)
Black pepper
2 1/4 g (2g)
Salt
11 1/2 g (11g)
Lemon pepper
4 tsp (9g)
Ground cumin
2 tsp (4g)
Fruits and Fruit Juices
Green olives
30 large (132g)
Fruit juice
48 fl oz (1440mL)
Avocados
4 avocado(s) (804g)
Grapes
1 1/4 cup (115g)
Lemon
1 1/2 small (87g)
Lime juice
4 tsp (20mL)
Sausages and Luncheon Meats
Ham cold cuts
1 1/4 lbs (567g)
Legumes and Legume Products
Black beans
4 tbsp (60g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Finfish and Shellfish Products
Canned tuna
4 can (688g)
lunch prep - 2 days
1. Honey mustard glazed chicken sandwich
557cal, 38p, 38c, 27f (per meal)
1/2 cup (15g)
4 slice, medium (1/4" thick) (80g)
2 slice (1 oz each) (56g)
4 tbsp (60g)
2 roll (3-1/2" dia) (114g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the chicken breast with half of the honey mustard.
2
Cook chicken in a skillet over medium-how heat, about 5 minutes per side or until done at 165 F (75 C). Remove from skillet and place cheese on top while chicken is still hot.
3
Spread the remaining sauce on the cut sides of the roll.
4
Place chicken on roll bottoms; top with lettuce, tomato and the roll top. Serve.
5
To make in bulk: cook chicken and store in refrigerator separately from other sandwich makings. Build sandwich on day-of eating for best results. Reheat chicken if desired.
2. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
749cal, 100p, 10c, 31f (per meal)
30 leaves (15g)
30 oz (851g)
5 tsp (14g)
1 1/4 tsp (1g)
30 large (132g)
1 1/4 tsp (8g)
5 tsp (25mL)
30 cherry tomatoes (510g)
Recipe has been scaled from original by 5x. 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. Baked fries
290cal, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Shredded bbq & ranch chicken sandwich
683cal, 58p, 58c, 23f (per meal)
1/2 lbs (255g)
1/2 tbsp (8mL)
1 1/2 leaf inner (9g)
1 tbsp (15mL)
1 1/2 bun(s) (77g)
3 tbsp (51g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts 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
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
395cal, 68p, 2c, 13f (per meal)
4 tsp (9g)
2 tsp (10mL)
1 1/3 lbs (597g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
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. Mixed vegetables
146cal, 7p, 19c, 1f (per meal)
3 cup (405g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Baked fries
483cal, 8p, 62c, 18f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 2 days
1. Ham and cheese club wrap
1055cal, 67p, 62c, 57f (per meal)
5 tbsp, shredded (35g)
5 slice, medium (1/4" thick) (100g)
2 1/2 tortilla (approx 7-8" dia) (123g)
10 oz (284g)
2 1/2 leaf inner (15g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking.
dinner prep - 1 days
1. Salsa verde chicken salad
958cal, 95p, 19c, 49f (per meal)
4 tbsp (60g)
3/4 lbs (340g)
2 tsp (10mL)
3 cup (90g)
4 slices (100g)
4 tbsp (30g)
2 tsp (4g)
2 tbsp (32g)
1 roma tomato (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
Add the black beans into the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
3
When chicken is cool enough to handle, chop it into bite-sized pieces.
4
Add mixed greens to a bowl and arrange the chicken, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
lunch prep - 2 days
1. Buffalo drumsticks
700cal, 54p, 1c, 53f (per meal)
1 1/2 lbs (680g)
3 dash, ground (1g)
3 dash (2g)
3/4 tbsp (11mL)
4 tbsp (60mL)
Recipe has been scaled from original by 0.75x. 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. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 bunch (255g)
1 1/2 small (87g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Avocado tuna salad
873cal, 81p, 12c, 48f (per meal)
1 small (70g)
1 cup, chopped (180g)
4 can (688g)
4 cup (120g)
4 dash (0g)
4 dash (2g)
4 tsp (20mL)
2 avocado(s) (402g)
Recipe has been scaled from original by 4x. 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.