2300 calorie intermittent fasting meal plan
2300cal, 172g protein, 118g net carbs, 114g fat, 27g fiber (per day)

Lunch Dinner
Mon
Almond crusted tilapia, buttered broccoli
Pan fried tilapia, basic baked potato, buttery brown rice
Tue
Wed
Chicken avocado salad, roasted cashews, yogurt and cucumber
Thu
Simple chicken breast, olive oil drizzled lima beans
Fri
Sat
Roast beef & blue cheese salad, cottage cheese with almonds and cinnamon
Mushroom pork chops, buttered broccoli

lunch prep - 2 days

Almond crusted tilapia
1. Almond crusted tilapia
845 cals, 82p, 32c, 40f (per meal)
  • ,
  • Tilapia, raw
    1 1/2 lb (672g)
  • Almonds
    1 cup, slivered (108g)
  • All-purpose flour
    2/3 cup (83g)
  • Salt
    4 dash (2g)
  • Olive oil
    2 tbsp (30mL)
  • Recipe has been scaled from original by 2x. 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.
    Buttered broccoli
    2. Buttered broccoli
    335 cals, 7p, 4c, 30f (per meal)
  • ,
  • Black pepper
    2 1/2 dash (0g)
  • Salt
    2 1/2 dash (1g)
  • Frozen broccoli
    5 cup (455g)
  • Butter
    5 tbsp (71g)
  • Recipe has been scaled from original by 2.5x. 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.

    dinner prep - 3 days

    Pan fried tilapia
    1. Pan fried tilapia
    370 cals, 56p, 1c, 16f (per meal)
  • ,
  • Tilapia, raw
    2 lb (840g)
  • Olive oil
    2 1/2 tbsp (37mL)
  • Black pepper
    1 1/4 tsp, ground (3g)
  • Salt
    1 1/4 tsp (8g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    Basic baked potato
    2. Basic baked potato
    265 cals, 6p, 49c, 1f (per meal)
  • ,
  • Potatoes
    3 large (3" to 4-1/4" dia.) (1107g)
  • Salt
    3 dash (1g)
  • Oil
    1/2 tbsp (7mL)
  • 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.
    Buttery brown rice
    3. Buttery brown rice
    500 cals, 7p, 70c, 20f (per meal)
  • Butter
    1/4 cup (64g)
  • Brown rice
    1 1/2 cup (285g)
  • Salt
    1 tsp (7g)
  • Water
    3 cup (710mL)
  • Black pepper
    1 tsp, ground (3g)
  • Recipe has been scaled from original by 1.5x. 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 - 3 days

    Chicken avocado salad
    1. Chicken avocado salad
    505 cals, 44p, 8c, 29f (per meal)
  • Lime juice
    2 tbsp (30mL)
  • Oil
    2 tbsp (30mL)
  • Onion
    3 tbsp chopped (30g)
  • Avocados, chopped
    1 1/2 avocado(s) (302g)
  • Boneless skinless chicken breast, raw
    18 oz (510g)
  • Brussels sprouts
    15 sprouts (285g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
    2
    Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
    3
    When done, remove chicken, let cool then shred.
    4
    In a bowl, combine all of the ingredients. Serve.
    Roasted cashews
    2. Roasted cashews
    485 cals, 12p, 24c, 37f (per meal)
  • ,
  • Roasted cashews
    9 1/3 tbsp, halves and whole (80g)
  • Yogurt and cucumber
    3. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per meal)
  • Cucumber
    2 1/4 cucumber (8-1/4") (677g)
  • Lowfat greek yogurt
    2 1/4 cup (630g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.

    dinner prep - 2 days

    Simple chicken breast
    1. Simple chicken breast
    640 cals, 101p, 1c, 25f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    2 lb (896g)
  • Salt
    2 tsp (12g)
  • Black pepper
    2 tsp, ground (5g)
  • Olive oil
    2 tbsp (30mL)
  • Garlic powder
    4 dash (2g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    First, rub the chicken with olive oil and seasonings. 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.
    13
    ALL
    14
    Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
    Olive oil drizzled lima beans
    2. Olive oil drizzled lima beans
    430 cals, 18p, 41c, 14f (per meal)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    1 tsp (6g)
  • Lima beans, frozen
    2 package (10 oz) (568g)
  • Olive oil
    2 tbsp (30mL)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
    3
    Serve.

    lunch prep - 1 days

    Roast beef & blue cheese salad
    1. Roast beef & blue cheese salad
    770 cals, 39p, 16c, 58f (per meal)
  • Mixed greens
    8 3/4 oz (248g)
  • Tomatoes, chopped
    7/8 large whole (3" dia) (159g)
  • Blue cheese
    1 3/4 oz (50g)
  • Caesar salad dressing
    4 2/3 tbsp (68g)
  • Roast beef cold cuts, cut into strips
    3 1/2 oz (99g)
  • Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
    1
    Combine greens, roast beef, tomato, and cheese into a large bowl.
    2
    Drizzle with dressing when serving.
    Cottage cheese with almonds and cinnamon
    2. Cottage cheese with almonds and cinnamon
    385 cals, 41p, 10c, 18f (per meal)
  • Lowfat cottage cheese
    1 1/4 cup (283g)
  • Almond butter
    1 1/4 tbsp (20g)
  • Almonds
    7 1/2 almond (9g)
  • Cinnamon
    2 1/2 dash (1g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Mix all ingredients together in a small bowl.
    2
    Serve.

    dinner prep - 1 days

    Mushroom pork chops
    1. Mushroom pork chops
    615 cals, 85p, 17c, 22f (per meal)
  • Pork chop, bone-in
    2 chop (356g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Onion, chopped
    1/2 medium (2-1/2" dia) (55g)
  • Mushrooms, sliced
    4 oz (113g)
  • Condensed cream of mushroom soup
    1/2 can (~11 oz) (155g)
  • Garlic salt
    1/2 dash (0g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt, pepper, and garlic salt to taste.
    2
    In a large skillet, brown the chops over medium-high heat. Add the onion and mushrooms, and saute for one minute. Pour cream of mushroom soup over chops. Cover skillet, and reduce temperature to medium-low. Simmer 20 to 30 minutes, or until chops are cooked through.
    Buttered broccoli
    2. Buttered broccoli
    505 cals, 10p, 6c, 44f (per meal)
  • Black pepper
    2 dash (0g)
  • Salt
    2 dash (1g)
  • Frozen broccoli
    1/4 gallon (341g)
  • Butter
    1/4 cup (53g)
  • Recipe has been scaled from original by 1.88x. 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.
    Spices and Herbs
    Black pepper
    1/2 oz (13g)
    Salt
    1 2/5 oz (40g)
    Garlic powder
    4 dash (2g)
    Cinnamon
    2 1/2 dash (1g)
    Garlic salt
    1/2 dash (0g)
    Vegetables and Vegetable Products
    Frozen broccoli
    1/2 gallon (796g)
    Potatoes
    3 large (3" to 4-1/4" dia.) (1107g)
    Onion
    3/4 medium (2-1/2" dia) (85g)
    Brussels sprouts
    15 sprouts (285g)
    Cucumber
    2 1/4 cucumber (8-1/4") (677g)
    Lima beans, frozen
    2 package (10 oz) (568g)
    Tomatoes
    7/8 large whole (3" dia) (159g)
    Mushrooms
    4 oz (113g)
    Dairy and Egg Products
    Butter
    13 1/4 tbsp (188g)
    Lowfat greek yogurt
    2 1/4 cup (630g)
    Blue cheese
    1 3/4 oz (50g)
    Lowfat cottage cheese
    1 1/4 cup (283g)
    Finfish and Shellfish Products
    Tilapia, raw
    3 1/2 lb (1512g)
    Nut and Seed Products
    Almonds
    4 oz (23 whole kernels) (117g)
    Roasted cashews
    1 3/4 cup, halves and whole (240g)
    Almond butter
    1 1/4 tbsp (20g)
    Cereal Grains and Pasta
    All-purpose flour
    2/3 cup (83g)
    Brown rice
    1 1/2 cup (285g)
    Fats and Oils
    Olive oil
    1/2 cup (126mL)
    Oil
    2 1/2 tbsp (37mL)
    Caesar salad dressing
    4 1/2 tbsp (68g)
    Beverages
    Water
    3 cup (710mL)
    Fruits and Fruit Juices
    Lime juice
    2 tbsp (30mL)
    Avocados
    1 1/2 avocado(s) (302g)
    Poultry Products
    Boneless skinless chicken breast, raw
    3 lb (1406g)
    Other
    Mixed greens
    8 3/4 oz (248g)
    Sausages and Luncheon Meats
    Roast beef cold cuts
    3 1/2 oz (99g)
    Pork Products
    Pork chop, bone-in
    2 chop (356g)
    Soups, Sauces, and Gravies
    Condensed cream of mushroom soup
    1/2 can (~11 oz) (155g)
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