2400 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2400 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 (2375cal, 184g protein, 107g net carbs, 119g fat, 35g fiber per day) cannot be customized.
Day 1
2350cal, 166g protein, 133g net carbs, 106g fat, 53g fiber
1 1/2 sandwich(es) (725cal, 36p, 40c, 40f)
2 container(s) (310cal, 25p, 33c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 oz (476cal, 76p, 0c, 19f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
Day 2
2350cal, 166g protein, 133g net carbs, 106g fat, 53g fiber
1 1/2 sandwich(es) (725cal, 36p, 40c, 40f)
2 container(s) (310cal, 25p, 33c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 oz (476cal, 76p, 0c, 19f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
Day 3
2425cal, 159g protein, 110g net carbs, 136g fat, 29g fiber
4 link (1028cal, 56p, 12c, 84f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
2 serving(s) (880cal, 82p, 43c, 37f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
Day 4
2400cal, 207g protein, 55g net carbs, 139g fat, 23g fiber
4 link (1028cal, 56p, 12c, 84f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
21 oz (1049cal, 140p, 14c, 43f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 5
2350cal, 247g protein, 46g net carbs, 120g fat, 27g fiber
9 oz (886cal, 63p, 4c, 68f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
26 2/3 oz (987cal, 169p, 4c, 31f)
2 cup(s) (194cal, 9p, 26c, 2f)
Day 6
2375cal, 156g protein, 114g net carbs, 130g fat, 30g fiber
9 oz (886cal, 63p, 4c, 68f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 2/3 serving(s) (1044cal, 79p, 86c, 35f)
1 cup(s) (149cal, 8p, 12c, 8f)
Day 7
2375cal, 187g protein, 160g net carbs, 98g fat, 29g fiber
16 oz (687cal, 87p, 18c, 29f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
3 serving(s) (293cal, 5p, 12c, 23f)
2 2/3 serving(s) (1044cal, 79p, 86c, 35f)
1 cup(s) (149cal, 8p, 12c, 8f)
Grocery List (39 items)
Fats and Oils
Oil
1/3 cup (83mL)
Olive oil
3 oz (88mL)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2014g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Ground turkey, raw
1 1/3 lbs (605g)
Boneless skinless chicken thighs
1 lbs (454g)
Cereal Grains and Pasta
Quinoa, uncooked
2 cup (312g)
Brown rice
2 3/4 tbsp (32g)
Beverages
Water
4 3/4 cup(s) (1126mL)
Vegetables and Vegetable Products
Collard greens
3 1/2 lbs (1588g)
Garlic
10 1/2 clove(s) (32g)
Fresh spinach
1 1/2 cup(s) (45g)
Frozen mixed veggies
2 1/2 lbs (1159g)
Tomatoes
21 cherry tomatoes (357g)
Mushrooms
3/4 lbs (340g)
Kale leaves
1 1/4 bunch (213g)
Frozen green beans
2 cup (242g)
Spices and Herbs
Salt
3/4 oz (20g)
Black pepper
4 1/4 g (4g)
Chili powder
3 1/2 tsp (9g)
Fresh basil
21 leaves (11g)
Lemon pepper
5 tsp (11g)
Thyme, dried
1 tsp, ground (1g)
Brown deli mustard
1 1/2 tbsp (23g)
Dairy and Egg Products
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Goat cheese
6 tbsp (84g)
Butter
3/8 stick (48g)
Whole milk
2 cup (480mL)
Fruits and Fruit Juices
Avocados
3 3/4 avocado(s) (754g)
Lemon juice
1 tsp (5mL)
Green olives
21 large (92g)
Lemon
1 1/4 small (73g)
Sausages and Luncheon Meats
Turkey cold cuts
9 slice (135g)
Baked Products
Bread
6 slice (192g)
Other
Stir-fry sauce
4 tbsp (68g)
Italian pork sausage, raw
8 link (861g)
Flavored quinoa mix
1 1/3 package (4.9 oz) (185g)
Pork Products
Boneless pork loin
3/4 lbs (340g)
Sweets
Honey
1 tbsp (21g)
dinner prep - 2 days
1. Basic chicken breast
475 cals, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Garlic collard greens
360 cals, 16p, 10c, 19f (per meal)
2 1/4 lbs (1021g)
2 1/4 tbsp (34mL)
6 3/4 clove(s) (20g)
1/2 tsp (3g)
Recipe has been scaled from original by 2.25x. 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.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
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. 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.
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Pork and vegetable stir fry
880 cals, 82p, 43c, 37f (per meal)
4 tbsp (68g)
1 10oz package (284g)
1/2 tbsp (8mL)
4 dash, ground (1g)
2 dash (2g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove pork and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return pork to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until pork is fully cooked.
6
Serve.
2. Quinoa
315 cals, 12p, 49c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
lunch prep - 2 days
1. Italian sausage
1030 cals, 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. 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 - 1 days
1. Baked chicken with tomatoes & olives
1050 cals, 140p, 14c, 43f (per meal)
21 cherry tomatoes (357g)
3 1/2 tsp (18mL)
1 tsp (5g)
21 large (92g)
1 tsp (1g)
3 1/2 tsp (9g)
1 1/3 lbs (595g)
21 leaves (11g)
Recipe has been scaled from original by 3.5x. 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.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Lemon pepper chicken breast
985 cals, 169p, 4c, 31f (per meal)
5 tsp (11g)
2 1/2 tsp (12mL)
1 2/3 lbs (747g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Mixed vegetables
195 cals, 9p, 26c, 2f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chicken thighs and mushrooms
885 cals, 63p, 4c, 68f (per meal)
3 tbsp (45mL)
3/4 lbs (340g)
3 dash (1g)
3/4 cup(s) (178mL)
1 1/2 tbsp (21g)
3 dash (0g)
3 thigh (6 oz ea) (510g)
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
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Turkey-mixed veggies-quinoa bowl
1045 cals, 80p, 86c, 35f (per meal)
1 tbsp (13mL)
1 1/3 lbs (605g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
1 1/3 package (4.9 oz) (185g)
1 1/3 package (16 oz ea) (605g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat. Add the turkey, break it up and brown it, stirring occasionally, until it's fully cooked. Season with salt and pepper to taste.
2
Meanwhile, prepare the quinoa mix and mixed veggies according to the instructions on the package.
3
When everything is ready mix it all together (or keep separate) and serve.
lunch prep - 1 days
1. Honey mustard chicken thighs
685 cals, 87p, 18c, 29f (per meal)
1 tbsp (21g)
1 tsp, ground (1g)
2 dash (2g)
1 lbs (454g)
1 1/2 tbsp (23g)
Recipe has been scaled from original by 0.5x. 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. Buttered green beans
295 cals, 5p, 12c, 23f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.