2300 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2300 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 (2275cal, 183g protein, 126g net carbs, 102g fat, 30g fiber per day) cannot be customized.
Day 1
2250cal, 173g protein, 30g net carbs, 150g fat, 24g fiber
2 thigh (904cal, 83p, 1c, 63f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
12 oz (837cal, 77p, 14c, 52f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
Day 2
2250cal, 173g protein, 30g net carbs, 150g fat, 24g fiber
2 thigh (904cal, 83p, 1c, 63f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
12 oz (837cal, 77p, 14c, 52f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
Day 3
2300cal, 194g protein, 188g net carbs, 67g fat, 40g fiber
12 oz (599cal, 80p, 8c, 25f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Day 4
2300cal, 194g protein, 188g net carbs, 67g fat, 40g fiber
12 oz (599cal, 80p, 8c, 25f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Day 5
2250cal, 163g protein, 141g net carbs, 103g fat, 30g fiber
1 serving(s) (680cal, 43p, 73c, 21f)
1 cup(s) (249cal, 28p, 29c, 2f)
1 serving(s) (235cal, 3p, 7c, 18f)
8 oz (597cal, 65p, 5c, 35f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Day 6
2275cal, 192g protein, 151g net carbs, 89g fat, 26g fiber
3 serving(s) (943cal, 95p, 92c, 17f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 stuffed pepper(s) (731cal, 82p, 16c, 35f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/4 serving(s) (176cal, 2p, 22c, 8f)
Day 7
2275cal, 192g protein, 151g net carbs, 89g fat, 26g fiber
3 serving(s) (943cal, 95p, 92c, 17f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 stuffed pepper(s) (731cal, 82p, 16c, 35f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/4 serving(s) (176cal, 2p, 22c, 8f)
Grocery List (45 items)
Spices and Herbs
Paprika
4 dash (1g)
Thyme, dried
3/4 tbsp, ground (3g)
Salt
4 tsp (24g)
Brown deli mustard
2 1/4 tbsp (34g)
Garlic powder
1/2 tbsp (5g)
Black pepper
1/6 oz (6g)
Chili powder
4 tsp (11g)
Fresh basil
1/2 oz (17g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Taco seasoning mix
1 tbsp (9g)
Fats and Oils
Olive oil
2 oz (64mL)
Oil
1 1/3 oz (40mL)
Dairy and Egg Products
Blue cheese
2 oz (57g)
Whole milk
7 cup (1661mL)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Fresh mozzarella cheese
2 oz (57g)
Cheddar cheese
1/2 cup, shredded (64g)
Poultry Products
Chicken thighs, with bone and skin, raw
3 lbs (1360g)
Boneless skinless chicken breast, raw
5 lbs (2248g)
Vegetables and Vegetable Products
Collard greens
2 lbs (907g)
Garlic
6 clove(s) (18g)
Onion
1 1/4 medium (2-1/2" dia) (137g)
Tomatoes
8 1/2 medium whole (2-3/5" dia) (1031g)
Fresh parsley
4 1/2 sprigs (5g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Bell pepper
3 large (504g)
Frozen broccoli
1 1/2 package (426g)
Tomato puree
3/4 cup (188g)
Sweets
Honey
2 oz (60g)
Fruits and Fruit Juices
Lime juice
5 2/3 tbsp (85mL)
Avocados
4 avocado(s) (770g)
Green olives
24 large (106g)
Fruit juice
26 2/3 fl oz (800mL)
Lemon juice
1 tsp (5mL)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tbsp (1mL)
Barbecue sauce
1/2 cup (143g)
Pasta sauce
1/2 cup (130g)
Pesto sauce
2 tbsp (32g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Other
Ground pork
5 oz (142g)
Italian seasoning
4 dash (2g)
Cereal Grains and Pasta
Uncooked dry pasta
3 oz (85g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/2 pouch (~5.6 oz) (237g)
Snacks
Tortilla chips
2 1/2 oz (71g)
Beef Products
Ground beef (93% lean)
1 1/2 lbs (680g)
lunch prep - 2 days
1. Blue cheese stuffed chicken thighs
905 cals, 83p, 1c, 63f (per meal)
4 dash (1g)
1/2 tbsp (8mL)
1/4 tbsp, ground (1g)
2 oz (57g)
4 thigh (6 oz ea) (680g)
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
835 cals, 77p, 14c, 52f (per meal)
2 1/4 tbsp (34g)
1 1/2 tbsp (32g)
1/2 tbsp, ground (2g)
3 dash (2g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Tomato and avocado salad
315 cals, 4p, 9c, 24f (per meal)
2 2/3 tbsp minced (40g)
2 2/3 tbsp (40mL)
1 1/3 avocado(s) (268g)
1 1/3 medium whole (2-3/5" dia) (164g)
2 tsp (10mL)
1/4 tbsp (2g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.33x. 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 - 2 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. 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.
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. Bbq chicken stuffed sweet potatoes
780 cals, 81p, 83c, 10f (per meal)
3 sweetpotato, 5" long (630g)
1/2 cup (143g)
1 1/2 lbs (672g)
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. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Pork & pepper pasta
680 cals, 43p, 73c, 21f (per meal)
5 oz (142g)
1 tsp (5mL)
1/2 cup (130g)
2 dash (1g)
1/2 medium (60g)
3 oz (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package instructions. Drain and set aside.
2
While pasta cooks, heat oil in a skillet over medium-high heat. Add pork and bell pepper to the skillet and season with garlic powder and some salt and pepper. Break apart pork and cook until it's is browned and cooked through.
3
Stir in pasta sauce and bring to a simmer.
4
Top pasta with sauce and serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (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.
3. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Caprese chicken
595 cals, 65p, 5c, 35f (per meal)
4 dash (2g)
2 tbsp (32g)
1 tsp (5mL)
3 cherry tomatoes (51g)
2 tbsp, chopped (5g)
2 oz (57g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Garlic collard greens
240 cals, 11p, 7c, 13f (per meal)
3/4 lbs (340g)
3/4 tbsp (11mL)
2 1/4 clove(s) (7g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Chicken-broccoli-rice bowl
945 cals, 95p, 92c, 17f (per meal)
1 1/2 lbs (672g)
1 1/2 package (426g)
1 1/2 pouch (~5.6 oz) (237g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
dinner prep - 2 days
1. Taco stuffed peppers
730 cals, 82p, 16c, 35f (per meal)
1/2 cup, shredded (64g)
6 small (444g)
1 tbsp (9g)
3/4 cup (188g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut tops off of peppers and discard the seeds. Set aside.
3
In a large skillet, brown the ground beef with some salt and pepper, 8-10 minutes.
4
Add in tomato puree, taco seasoning, and a small splash of water. Simmer for 2-4 minutes and turn off heat. Stir in about half of the cheese.
5
Scoop taco mixture into the peppers. Top with remaining cheese.
6
Bake for 20 minutes until peppers are tender. Serve.
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.