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 (2225cals, 158g protein, 147g net carbs, 97g fat 31g fiber per day) cannot be customized.
Day 1
2225cals, 150g protein, 159g net carbs, 98g fat 24g fiber per day
1 lbs (697cal, 61p, 4c, 48f)
1 2/3 serving(s) (434cal, 6p, 60c, 14f)
2 serving(s) (527cal, 74p, 31c, 9f)
1 cup rice, cooked (218cal, 4p, 49c, 0f)
2/3 serving(s) (338cal, 6p, 16c, 26f)
Day 2
2175cals, 147g protein, 152g net carbs, 95g fat 27g fiber per day
12 oz (700cal, 54p, 1c, 53f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
2 serving(s) (527cal, 74p, 31c, 9f)
1 cup rice, cooked (218cal, 4p, 49c, 0f)
2/3 serving(s) (338cal, 6p, 16c, 26f)
Day 3
2225cals, 172g protein, 80g net carbs, 126g fat 22g fiber per day
12 oz (700cal, 54p, 1c, 53f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
16 oz (921cal, 102p, 11c, 52f)
2 serving(s) (232cal, 7p, 12c, 14f)
Day 4
2200cals, 142g protein, 136g net carbs, 108g fat 26g fiber per day
1 1/2 serving(s) (623cal, 59p, 9c, 38f)
4 slice(s) (458cal, 16p, 48c, 19f)
1 3/4 serving(s) (541cal, 54p, 11c, 32f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
2 serving(s) (242cal, 9p, 20c, 8f)
Day 5
2250cals, 173g protein, 156g net carbs, 84g fat 41g fiber per day
1 1/2 serving(s) (623cal, 59p, 9c, 38f)
4 slice(s) (458cal, 16p, 48c, 19f)
2 serving(s) (969cal, 95p, 76c, 19f)
1 1/3 serving(s) (188cal, 3p, 24c, 8f)
Day 6
2275cals, 177g protein, 194g net carbs, 68g fat 44g fiber per day
2 1/2 serving(s) (735cal, 73p, 76c, 12f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
2 serving(s) (969cal, 95p, 76c, 19f)
1 1/3 serving(s) (188cal, 3p, 24c, 8f)
Day 7
2200cals, 143g protein, 154g net carbs, 100g fat 30g fiber per day
2 1/2 serving(s) (735cal, 73p, 76c, 12f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
16 oz (660cal, 58p, 0c, 45f)
1 2/3 serving(s) (434cal, 6p, 60c, 14f)
Grocery List (47 items)
Finfish and Shellfish Products
Shrimp, raw
2 3/4 lbs (1249g)
Other
Stir-fry sauce
2/3 cup (181g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Coleslaw mix
3 cup (270g)
Fats and Oils
Oil
1/4 lbs (113mL)
Olive oil
1/4 lbs (112mL)
Ranch dressing
10 tbsp (150mL)
Salad dressing
2 tbsp (31mL)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
1 oz (29g)
Apple cider vinegar
1 1/2 tbsp (21g)
Chipotle seasoning
1/2 tsp (1g)
Garlic powder
5 g (5g)
Ground cumin
1 tsp (2g)
Curry powder
1 1/2 tbsp (9g)
Vegetables and Vegetable Products
Frozen broccoli
2 lbs (912g)
Carrots
4 medium (233g)
Brussels sprouts
1 1/3 lbs (601g)
Garlic
2 clove(s) (6g)
Sweet potatoes
6 1/3 sweetpotato, 5" long (1330g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Tomatoes
1 1/3 medium whole (2-3/5" dia) (147g)
Romaine lettuce
1 hearts (500g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Tomato puree
15 oz (425g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (185g)
Beverages
Water
2 cup (499mL)
Nut and Seed Products
Walnuts
3/4 cup, chopped (79g)
Fruits and Fruit Juices
Apples
1 small (2-3/4" dia) (141g)
Sweets
Maple syrup
2 tbsp (28mL)
Honey
1 3/4 tsp (12g)
Dairy and Egg Products
Parmesan cheese
2 tbsp (13g)
Butter
1/2 stick (54g)
Ghee
1 3/4 tsp (8g)
Cheddar cheese
1/2 cup, shredded (57g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Baked Products
Baking powder
1/2 tbsp (8g)
Bread
8 slice (256g)
Poultry Products
Chicken wings, with skin, raw
2 lbs (908g)
Boneless skinless chicken breast, raw
3 lbs (1406g)
Soups, Sauces, and Gravies
Frank's red hot sauce
10 tbsp (149mL)
Salsa
1 jar (454g)
Pork Products
Pork loin chops, boneless, raw
1/2 lbs (248g)
Legumes and Legume Products
Kidney beans
2 can (896g)
Snacks
Tortilla chips
2 2/3 oz (76g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/4 pouch (~5.6 oz) (198g)
dinner prep - 2 days
1. Shrimp and vegetable stir fry
527cal, 74p, 31c, 9f (per meal)
1 1/2 lbs (681g)
2/3 cup (181g)
1 tbsp (15mL)
1 tsp, ground (2g)
4 dash (3g)
1 package (284g)
3 medium (183g)
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the shrimp and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove shrimp and set aside.
2
Put remaining oil into the skillet and add the frozen broccoli and sliced carrot. Stir-fry 4-5 minutes or until crisp but warmed through.
3
Return shrimp to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until shrimp is fully cooked.
6
Serve.
2. Brussels sprout, apple & walnut side salad
338cal, 6p, 16c, 26f (per meal)
2 tbsp (30mL)
2 tsp (10g)
1/3 cup, chopped (37g)
1/2 small (2-3/4" dia) (66g)
2 cup (176g)
1 tbsp (13mL)
Recipe has been scaled from original by 1.33x. 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.
3. White rice
218cal, 4p, 49c, 0f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 1 days
1. Garlic parmesan wings
697cal, 61p, 4c, 48f (per meal)
2 tbsp (13g)
1/4 tbsp (4g)
2 clove(s) (6g)
1/2 tbsp (8g)
1 lbs (454g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Sweet potato wedges
434cal, 6p, 60c, 14f (per meal)
1 1/4 tbsp (19mL)
1 2/3 sweetpotato, 5" long (350g)
1/2 tsp, ground (1g)
1 tsp (5g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
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. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
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 and serve.
3. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Ranch chicken
921cal, 102p, 11c, 52f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
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. Roasted brussels sprouts
232cal, 7p, 12c, 14f (per meal)
1 tbsp (15mL)
1/2 lbs (227g)
1 1/3 dash, ground (0g)
2 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
dinner prep - 1 days
1. Chipotle honey pork chops
541cal, 54p, 11c, 32f (per meal)
1 3/4 tsp (9mL)
2 1/2 tsp (13mL)
1/2 tsp (1g)
1 3/4 tsp (12g)
1/2 lbs (248g)
1 3/4 tsp (8g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Tossed salad
242cal, 9p, 20c, 8f (per meal)
2 tbsp (30mL)
1/4 medium (2-1/2" dia) (28g)
1 small whole (2-2/5" dia) (91g)
1 small (5-1/2" long) (50g)
1 hearts (500g)
1/4 cucumber (8-1/4") (75g)
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. Buttery white rice
324cal, 5p, 49c, 12f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
1 tbsp (14g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
lunch prep - 2 days
1. Buffalo chicken slaw salad
623cal, 59p, 9c, 38f (per meal)
18 oz (510g)
3 cup (270g)
6 tbsp (90mL)
6 tbsp (90mL)
6 tbsp cherry tomatoes (56g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season the chicken with salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat.
3
Add the chicken and cook for 5-6 minutes per side, or until fully cooked and no longer pink in the center. Set the chicken aside to cool slightly, then chop into bite-sized pieces. Toss the chicken with hot sauce.
4
Serve over a bed of coleslaw and cherry tomatoes. Drizzle ranch on top and serve.
5
Meal Prep Tip: Store the chicken and ranch separately from the coleslaw. Combine all components just before serving to keep the slaw crisp.
2. Simple garlic bread
458cal, 16p, 48c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
dinner prep - 2 days
1. Slow cooker chicken chili
969cal, 95p, 76c, 19f (per meal)
1 lbs (448g)
15 oz (425g)
2 can (896g)
1 jar (454g)
1 tsp (2g)
1/2 cup, shredded (57g)
1/2 cup (140g)
1 tsp (3g)
1
Place the chicken, tomato puree, kidney beans, just half of the salsa, cumin, garlic powder, and a generous pinch of salt in a slow cooker. Stir until well combined. Refrigerate the remaining salsa for later use.
2
Cover the slow cooker and cook on high for 4-6 hours or on low for 6-8 hours, until the chicken is fully cooked and easily shreds.
3
Once cooked, shred the chicken in the slow cooker using two forks. Stir in the reserved salsa and season with salt and pepper to taste.
4
Serve topped with cheese and a dollop of Greek yogurt.
lunch prep - 2 days
1. Shrimp-broccoli-rice bowl
735cal, 73p, 76c, 12f (per meal)
1 1/4 lbs (568g)
5 dash, ground (1g)
5 dash (4g)
1 1/4 package (355g)
1 1/4 pouch (~5.6 oz) (198g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Brussels sprout, apple & walnut side salad
380cal, 6p, 18c, 29f (per meal)
2 1/4 tbsp (34mL)
3/4 tbsp (11g)
6 tbsp, chopped (42g)
1/2 small (2-3/4" dia) (74g)
2 1/4 cup (198g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Indian chicken wings
660cal, 58p, 0c, 45f (per meal)
1 1/2 tbsp (9g)
1 tsp (6g)
1 lbs (454g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Sweet potato wedges
434cal, 6p, 60c, 14f (per meal)
1 1/4 tbsp (19mL)
1 2/3 sweetpotato, 5" long (350g)
1/2 tsp, ground (1g)
1 tsp (5g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.