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 (2300cals, 162g protein, 108g net carbs, 123g fat 27g fiber per day) cannot be customized.
Day 1
2300cals, 176g protein, 77g net carbs, 127g fat 35g fiber per day
Day 2
2350cals, 183g protein, 134g net carbs, 105g fat 33g fiber per day
2 1/2 sandwich(es) (925cal, 69p, 63c, 36f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 container (139cal, 20p, 8c, 3f)
Day 3
2300cals, 158g protein, 135g net carbs, 114g fat 24g fiber per day
2 pita sandwich(es) (684cal, 52p, 61c, 22f)
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 serving(s) (703cal, 48p, 16c, 47f)
1 cup(s) (249cal, 28p, 29c, 2f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 4
2300cals, 158g protein, 135g net carbs, 114g fat 24g fiber per day
2 pita sandwich(es) (684cal, 52p, 61c, 22f)
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 serving(s) (703cal, 48p, 16c, 47f)
1 cup(s) (249cal, 28p, 29c, 2f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 5
2275cals, 165g protein, 127g net carbs, 111g fat 23g fiber per day
2 serving(s) (735cal, 58p, 65c, 22f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
Day 6
2300cals, 147g protein, 74g net carbs, 146g fat 25g fiber per day
2 sandwich(es) (1100cal, 80p, 51c, 57f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 7
2300cals, 147g protein, 74g net carbs, 146g fat 25g fiber per day
2 sandwich(es) (1100cal, 80p, 51c, 57f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (49 items)
Spices and Herbs
Salt
4 1/4 g (4g)
Cajun seasoning
1 tsp (2g)
Black pepper
1/2 g (1g)
Fresh basil
5 tsp, chopped (4g)
Beverages
Water
6 2/3 cup(s) (1597mL)
Legumes and Legume Products
Lentils, raw
1 2/3 cup (320g)
Roasted peanuts
2/3 cup (100g)
Other
Pork rinds
3/4 oz (21g)
Chicken, drumsticks, with skin
2 1/3 lbs (1058g)
Protein greek yogurt, flavored
1 container (150g)
Mixed greens
7 1/2 cup (225g)
Coleslaw mix
2 cup (180g)
Italian pork sausage, raw
8 link (861g)
Soups, Sauces, and Gravies
Hot sauce
1 1/2 tbsp (23mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Frank's red hot sauce
2 1/4 tbsp (34mL)
Vegetables and Vegetable Products
Brussels sprouts
10 sprouts (190g)
Onion
3/8 medium (2-1/2" dia) (42g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Broccoli
1 1/2 cup chopped (137g)
Cucumber
20 slices (140g)
Tomatoes
1 1/4 large whole (3" dia) (228g)
Potatoes
1 1/2 medium (2+-1/4" to 3-1/4" dia.) (320g)
Frozen peas
6 tbsp (50g)
Frozen broccoli
7 cup (637g)
Fats and Oils
Oil
1 1/2 oz (48mL)
Salad dressing
1/2 cup (135mL)
Ranch dressing
4 tbsp (60mL)
Balsamic vinaigrette
5 tsp (24mL)
Fruits and Fruit Juices
Lime juice
1 3/4 tbsp (26mL)
Avocados
2 1/2 avocado(s) (528g)
Poultry Products
Boneless skinless chicken breast, raw
3/4 lbs (340g)
Nut and Seed Products
Pecans
3/4 cup, halves (74g)
Baked Products
Bread
13 slice (416g)
Pita bread
4 pita, medium (5" dia) (200g)
Finfish and Shellfish Products
Canned tuna
1 1/4 can (215g)
Cod, raw
1/2 lbs (227g)
Sweets
Honey
2 2/3 tbsp (56g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Butter
3/4 tbsp (11g)
Cheddar cheese
2 tbsp, shredded (14g)
Whole milk
7/8 cup(s) (211mL)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Beef Products
Sirloin steak, raw
15 oz (425g)
Sausages and Luncheon Meats
Ham cold cuts
30 oz (851g)
Cereal Grains and Pasta
Cornstarch
1 tbsp (8g)
Pork Products
Bacon
8 slice(s) (80g)
dinner prep - 2 days
1. Low carb fried chicken
702cal, 60p, 1c, 51f (per meal)
3/4 oz (21g)
1 1/2 lbs (680g)
1 tsp (2g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Lentils
405cal, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. 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.
lunch prep - 1 days
1. Chicken avocado salad
1001cal, 86p, 16c, 56f (per meal)
10 sprouts (190g)
4 tsp (20mL)
4 tsp (20mL)
1 avocado(s) (201g)
2 tbsp chopped (20g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Avocado tuna salad sandwich
925cal, 69p, 63c, 36f (per meal)
1/3 small (22g)
5 slice (160g)
1 1/4 can (215g)
5/8 avocado(s) (126g)
1 1/4 tsp (6mL)
1 1/4 dash (1g)
1 1/4 dash (0g)
Recipe has been scaled from original by 1.25x. 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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Steak and beet salad
703cal, 48p, 16c, 47f (per meal)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
6 tbsp (90mL)
1 1/2 cup chopped (137g)
4 1/2 cup (135g)
15 oz (425g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. Serve.
3. Cottage cheese & honey
249cal, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Ham & coleslaw pita sandwich
684cal, 52p, 61c, 22f (per meal)
2 tbsp (30mL)
2 pita, medium (5" dia) (100g)
4 tbsp (70g)
10 slices (70g)
1 cup (90g)
1/2 lbs (198g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, toss the coleslaw mix with the greek yogurt and ranch dressing. Season with some salt and pepper.
2
Split pita open and stuff with ham, coleslaw, and cucumber.
3
Serve.
3. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Fish pie
735cal, 58p, 65c, 22f (per meal)
1 1/2 medium (2+-1/4" to 3-1/4" dia.) (320g)
3/4 tbsp (11g)
2 tbsp, shredded (14g)
1/2 lbs (227g)
6 tbsp (50g)
1 tbsp (8g)
7/8 cup(s) (210mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Boil potatoes for 10-15 minutes until fork-tender. Drain and mash the potatoes and a small splash of the milk with a fork. Season with salt and pepper. Set aside.
2
Preheat the oven to 400°F (200°C).
3
Whisk cornstarch in with the remaining milk until combined. Add milk mixture, and butter into a pan over medium heat. Bring to a boil, stirring continuously until the sauce bubbles and thickens. Add peas and season with salt and pepper. Cook 1 minute longer then turn off heat.
4
Place chunks of fish in a small baking dish. Pour sauce over. Spoon mashed potatoes on top to make an even layer. Sprinkle cheese on top. Bake 25-30 minutes until top is golden. Serve.
2. Simple mozzarella and tomato salad
403cal, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
5 tsp, chopped (4g)
5 tsp (25mL)
1/4 lbs (95g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Buffalo drumsticks
778cal, 60p, 1c, 59f (per meal)
13 1/3 oz (378g)
1/4 tsp, ground (0g)
1/4 tsp (1g)
1 1/4 tsp (6mL)
2 1/4 tbsp (33mL)
Recipe has been scaled from original by 0.42x. 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. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Italian sausage
1028cal, 56p, 12c, 84f (per meal)
8 link (861g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Broccoli
102cal, 10p, 7c, 0f (per meal)
7 cup (637g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Ham, bacon, avocado sandwich
1100cal, 80p, 51c, 57f (per meal)
1/2 avocado(s) (101g)
4 slice(s) (40g)
1/2 lbs (227g)
2 slice (3/4 oz ea) (42g)
4 slice (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Build the sandwich to your liking- top with any veggies of your choice.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.