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 (2100cal, 177g protein, 117g net carbs, 87g fat, 32g fiber per day) cannot be customized.
Day 1
2100cal, 234g protein, 171g net carbs, 39g fat, 32g fiber
13 1/3 oz (471cal, 84p, 2c, 14f)
2 cup(s) (194cal, 9p, 26c, 2f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
2 orange(s) (170cal, 3p, 32c, 0f)
Day 2
2025cal, 196g protein, 157g net carbs, 54g fat, 33g fiber
13 1/3 oz (471cal, 84p, 2c, 14f)
2 cup(s) (194cal, 9p, 26c, 2f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 3
2100cal, 151g protein, 130g net carbs, 96g fat, 28g fiber
1 1/2 sandwich(es) (743cal, 58p, 36c, 38f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Day 4
2125cal, 156g protein, 77g net carbs, 116g fat, 38g fiber
1 1/2 sandwich(es) (743cal, 58p, 36c, 38f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 5
2150cal, 136g protein, 60g net carbs, 133g fat, 42g fiber
1 serving(s) (657cal, 36p, 29c, 39f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 6
2075cal, 184g protein, 113g net carbs, 85g fat, 27g fiber
2 2/3 serving(s) (762cal, 47p, 20c, 48f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
18 oz (666cal, 114p, 3c, 21f)
1 1/2 serving(s) (375cal, 6p, 52c, 15f)
Day 7
2075cal, 184g protein, 113g net carbs, 85g fat, 27g fiber
2 2/3 serving(s) (762cal, 47p, 20c, 48f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
18 oz (666cal, 114p, 3c, 21f)
1 1/2 serving(s) (375cal, 6p, 52c, 15f)
Grocery List (40 items)
Fruits and Fruit Juices
Orange
2 orange (308g)
Avocados
2 1/2 avocado(s) (503g)
Lime juice
4 tsp (20mL)
Fats and Oils
Oil
1 tsp (5mL)
Marinade sauce
13 1/4 tbsp (199mL)
Olive oil
3 tbsp (43mL)
Mayonnaise
1/4 cup (68mL)
Salad dressing
6 tbsp (90mL)
Baked Products
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Bread
8 slice (256g)
Spices and Herbs
Dijon mustard
1 tbsp (15g)
Salt
1/2 oz (16g)
Black pepper
3 1/2 g (4g)
Balsamic vinegar
1/2 tbsp (8mL)
Garlic powder
1 tsp (3g)
Lemon pepper
2 1/4 tbsp (16g)
Cajun seasoning
1 tbsp (6g)
Other
Mixed greens
6 1/2 cup (195g)
Vegetables and Vegetable Products
Tomatoes
1 1/3 medium whole (2-3/5" dia) (165g)
Frozen mixed veggies
4 cup (540g)
Frozen corn kernels
4 cup (544g)
Raw celery
1 1/2 stalk, small (5" long) (26g)
Fresh parsley
1 1/2 sprigs (2g)
Onion
1 1/4 small (88g)
Bell pepper
4 large (656g)
Brussels sprouts
1 1/3 lbs (605g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2208g)
Beverages
Water
8 1/2 cup(s) (2015mL)
Legumes and Legume Products
Lentils, raw
1 3/4 cup (336g)
Chickpeas, canned
1/2 can (224g)
Finfish and Shellfish Products
Tilapia, raw
1 1/3 lbs (588g)
Canned tuna
6 1/2 can (1113g)
Nut and Seed Products
Almonds
10 oz (278g)
Cereal Grains and Pasta
All-purpose flour
5/8 cup(s) (73g)
Brown rice
3/4 cup (143g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp (0mL)
Dairy and Egg Products
Eggs
3 large (150g)
Butter
2 1/4 tbsp (32g)
Pork Products
Bacon
2 slice(s) (20g)
Bacon, raw
6 2/3 slice(s) (189g)
dinner prep - 1 days
1. Grilled chicken sandwich
920 cals, 115p, 61c, 22f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. 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. Marinaded chicken breast
470 cals, 84p, 2c, 14f (per meal)
Recipe has been scaled from original by 1.67x. 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. Lentils
345 cals, 24p, 51c, 1f (per meal)
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. Mixed vegetables
195 cals, 9p, 26c, 2f (per meal)
4 cup (540g)
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. Almond crusted tilapia
740 cals, 71p, 28c, 35f (per meal)
1 1/3 lbs (588g)
14 tbsp, slivered (95g)
5/8 cup(s) (73g)
1/2 tsp (1g)
1 3/4 tbsp (26mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Corn
275 cals, 8p, 51c, 2f (per meal)
4 cup (544g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Tuna salad sandwich
745 cals, 58p, 36c, 38f (per meal)
3 slice (96g)
2 1/4 tbsp (34mL)
1 1/2 dash (0g)
3/4 stalk, small (5" long) (13g)
1 1/2 dash (1g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Easy chickpea salad
115 cals, 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. 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 salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Avocado and bacon egg salad sandwich
655 cals, 36p, 29c, 39f (per meal)
3 large (150g)
2 dash (2g)
1 tsp (3g)
2 slice(s) (20g)
1/2 avocado(s) (101g)
2 slice (64g)
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 and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
4
Crumble bacon and add in. Mix.
5
Put egg salad in between bread to form sandwich.
6
Serve.
7
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 2 days
1. Lemon pepper chicken breast
665 cals, 114p, 3c, 21f (per meal)
2 1/4 tbsp (16g)
1 tbsp (17mL)
2 1/4 lbs (1008g)
Recipe has been scaled from original by 2.25x. 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. Buttery brown rice
375 cals, 6p, 52c, 15f (per meal)
2 1/4 tbsp (32g)
3/4 cup (143g)
1/2 tsp (3g)
1 1/2 cup(s) (356mL)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 2 days
1. Brussels sprouts skillet with bacon & almonds
760 cals, 47p, 20c, 48f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1 tbsp (6g)
1/2 cup, sliced (41g)
1 1/3 lbs (605g)
6 2/3 slice(s) (189g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Fry bacon according to package.
2
Once the bacon is cooked, remove bacon from skillet and keep the grease in the pan. When the bacon is cool, chop into small pieces.
3
Add the almonds to the bacon grease and toast for a minute or so.
4
Add in the shredded Brussels sprouts and seasonings and cook for 7-10 minutes, stirring occasionally, until tender.
5
Mix in bacon.
6
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.