2200 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2200 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 (2175cal, 169g protein, 132g net carbs, 92g fat, 35g fiber per day) cannot be customized.
Day 1
2125cal, 165g protein, 99g net carbs, 106g fat, 31g fiber
14 meatballs (639cal, 73p, 8c, 35f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
Day 2
2150cal, 169g protein, 136g net carbs, 90g fat, 31g fiber
2 sandwich(es) (740cal, 55p, 51c, 29f)
4 stick(s) (331cal, 27p, 6c, 22f)
Day 3
2200cal, 152g protein, 132g net carbs, 105g fat, 33g fiber
1 1/2 sandwich(es) (676cal, 58p, 44c, 27f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 slice(s) (229cal, 8p, 24c, 10f)
2 sandwich(es) (740cal, 55p, 51c, 29f)
4 stick(s) (331cal, 27p, 6c, 22f)
Day 4
2200cal, 196g protein, 152g net carbs, 75g fat, 31g fiber
1 1/2 sandwich(es) (676cal, 58p, 44c, 27f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 slice(s) (229cal, 8p, 24c, 10f)
18 2/3 oz (659cal, 118p, 3c, 20f)
1 1/2 potato(es) (396cal, 9p, 74c, 1f)
Day 5
2150cal, 181g protein, 157g net carbs, 67g fat, 48g fiber
1 1/2 sandwich(es) (725cal, 36p, 40c, 40f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
18 2/3 oz (659cal, 118p, 3c, 20f)
1 1/2 potato(es) (396cal, 9p, 74c, 1f)
Day 6
2200cal, 134g protein, 131g net carbs, 107g fat, 46g fiber
1 1/2 sandwich(es) (725cal, 36p, 40c, 40f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 sandwich(es) (991cal, 78p, 48c, 51f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 7
2200cal, 190g protein, 117g net carbs, 94g fat, 28g fiber
16 oz (631cal, 102p, 1c, 24f)
1 1/3 serving(s) (184cal, 2p, 16c, 10f)
1 potato(es) (264cal, 6p, 49c, 1f)
2 sandwich(es) (991cal, 78p, 48c, 51f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Grocery List (43 items)
Fats and Oils
Oil
2 oz (63mL)
Salad dressing
4 tbsp (60mL)
Olive oil
2 tbsp (28mL)
Marinade sauce
56 tsp (281mL)
Mayonnaise
6 tbsp (90mL)
Balsamic vinaigrette
4 tbsp (60mL)
Beverages
Water
3 cup(s) (711mL)
Spices and Herbs
Dried parsley
1/4 tbsp (0g)
Black pepper
4 1/4 g (4g)
Rosemary
1/2 tbsp (2g)
Salt
2/3 oz (18g)
Oregano, dried
1 tsp, leaves (1g)
Garlic powder
1/4 oz (8g)
Onion powder
1 tsp (2g)
Dried dill weed
1/4 tbsp (1g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Vegetables and Vegetable Products
Onion
2 1/2 medium (2-1/2" dia) (271g)
Raw celery
1/3 bunch (154g)
Potatoes
6 1/4 large (3" to 4-1/4" dia.) (2306g)
Carrots
6 3/4 medium (410g)
Kale leaves
4 cup, chopped (160g)
Tomatoes
6 medium whole (2-3/5" dia) (720g)
Cucumber
18 slices (126g)
Fresh spinach
1 1/2 cup(s) (45g)
Fresh parsley
4 1/2 sprigs (5g)
Beef Products
Beef stew meat, raw
1 1/2 lbs (681g)
Soups, Sauces, and Gravies
Beef bouillon
3 cube (11g)
Apple cider vinegar
1 1/2 tbsp (1mL)
Cereal Grains and Pasta
Cornstarch
1/2 tbsp (4g)
Dairy and Egg Products
Nonfat greek yogurt, plain
10 tbsp (177g)
String cheese
8 stick (224g)
Sliced cheese
6 slice (2/3 oz) (114g)
Butter
4 tsp (18g)
Goat cheese
6 tbsp (84g)
Poultry Products
Ground turkey, raw
2/3 lbs (318g)
Boneless skinless chicken breast, raw
3 1/3 lbs (1499g)
Fruits and Fruit Juices
Lime juice
2 1/2 fl oz (81mL)
Avocados
5 avocado(s) (980g)
Finfish and Shellfish Products
Canned tuna
5 1/3 can (911g)
Baked Products
Bread
2 1/4 lbs (1024g)
Sausages and Luncheon Meats
Turkey cold cuts
1 lbs (475g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Other
Italian seasoning
4 dash (2g)
lunch prep - 2 days
1. Beef stew
965 cals, 84p, 70c, 32f (per meal)
2 1/4 tbsp (34mL)
3 cup(s) (711mL)
1/4 tbsp (0g)
3 dash, ground (1g)
3/4 large (113g)
1 1/2 lbs (681g)
3 cube (11g)
1/2 tbsp (4g)
3 stalk, medium (7-1/2" - 8" long) (120g)
2 1/4 large (3" to 4-1/4" dia.) (830g)
1/4 tbsp (1g)
3 medium (183g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large pot or dutch oven, cook beef in oil over medium heat until brown. Dissolve bouillon in water and pour into pot. Stir in rosemary, parsley and pepper. Bring to a boil, then reduce heat, cover and simmer 1 hour.
2
Stir potatoes, carrots, celery, and onion into the pot. Dissolve cornstarch in 2 teaspoons cold water and stir into stew. Cover and simmer 1 hour more.
2. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Turkey meatballs
640 cals, 73p, 8c, 35f (per meal)
1 tsp (6g)
2 tsp (10mL)
1 tsp, leaves (1g)
1 tsp (3g)
1 tsp (2g)
1/3 cup (98g)
2/3 lbs (318g)
Recipe has been scaled from original by 0.7x. 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 (use the number of meatballs listed in the recipes serving details).
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
Serve.
2. Tomato and avocado salad
410 cals, 5p, 12c, 32f (per meal)
1 3/4 tbsp minced (26g)
1 3/4 tbsp (26mL)
7/8 avocado(s) (176g)
7/8 medium whole (2-3/5" dia) (108g)
1/2 tbsp (7mL)
1/2 tsp (1g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
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. Avocado tuna salad sandwich
740 cals, 55p, 51c, 29f (per meal)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
2 can (344g)
8 slice (256g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Turkey cucumber dill sandwich
675 cals, 58p, 44c, 27f (per meal)
3 dash (0g)
2 1/4 tbsp (39g)
3 slice (2/3 oz) (57g)
9 slices (63g)
3 slice(s) (96g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix chopped cucumber, greek yogurt, dill, and some salt/pepper in a small bowl until cucumber is fully coated.
2
Assemble sandwich by placing cheese and turkey on the bottom slice of bread. Top with cucumber mixture and top slice of bread. Serve.
2. Simple garlic bread
230 cals, 8p, 24c, 10f (per meal)
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
3. 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.
dinner prep - 2 days
1. Marinaded chicken breast
660 cals, 118p, 3c, 20f (per meal)
Recipe has been scaled from original by 2.33x. 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. Basic baked potato
395 cals, 9p, 74c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 2 days
1. Turkey, avocado, goat cheese sandwich
725 cals, 36p, 40c, 40f (per meal)
3/4 avocado(s) (151g)
4 1/2 slice (68g)
3 tbsp (42g)
3 slice (96g)
3/4 cup(s) (23g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
On one slice of bread, layer spinach and avocado and season with salt and pepper to taste.
2
On the other slice of bread, spread the goat cheese, and lightly press the turkey slices into the cheese.
3
Close the sandwich
4
Optional: Heat in panini press. If you don't have a panini press, you can heat the sandwich on a skillet and use a heavy pot and press the sandwich while it cooks on both sides.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Tuna salad sandwich
990 cals, 78p, 48c, 51f (per meal)
4 slice (128g)
3 tbsp (45mL)
2 dash (0g)
1 stalk, small (5" long) (17g)
2 dash (1g)
10 oz (284g)
Recipe has been scaled from original by 2x. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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
630 cals, 102p, 1c, 24f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
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. Basic baked potato
265 cals, 6p, 49c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
3. Carrot fries
185 cals, 2p, 16c, 10f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.