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 (2375cals, 177g protein, 121g net carbs, 118g fat 32g fiber per day) cannot be customized.
Day 1
2375cals, 157g protein, 180g net carbs, 102g fat 27g fiber per day
12 oz (837cal, 77p, 14c, 52f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
Day 2
2375cals, 156g protein, 165g net carbs, 106g fat 32g fiber per day
2 1/2 sandwich(es) (873cal, 74p, 77c, 23f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 sandwich (1113cal, 77p, 76c, 54f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 3
2350cals, 185g protein, 95g net carbs, 125g fat 27g fiber per day
2 pork chop(s) (908cal, 82p, 4c, 62f)
4 serving(s) (326cal, 11p, 16c, 19f)
13 1/3 oz (529cal, 84p, 0c, 22f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 serving(s) (498cal, 7p, 72c, 15f)
Day 4
2350cals, 185g protein, 95g net carbs, 125g fat 27g fiber per day
2 pork chop(s) (908cal, 82p, 4c, 62f)
4 serving(s) (326cal, 11p, 16c, 19f)
13 1/3 oz (529cal, 84p, 0c, 22f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 serving(s) (498cal, 7p, 72c, 15f)
Day 5
2425cals, 183g protein, 123g net carbs, 114g fat 41g fiber per day
4 half pepper(s) (911cal, 82p, 17c, 49f)
4 serving(s) (282cal, 6p, 30c, 13f)
Day 6
2425cals, 183g protein, 123g net carbs, 114g fat 41g fiber per day
4 half pepper(s) (911cal, 82p, 17c, 49f)
4 serving(s) (282cal, 6p, 30c, 13f)
Day 7
2375cals, 188g protein, 64g net carbs, 137g fat 32g fiber per day
1 1/2 wrap(s) (760cal, 52p, 37c, 42f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
4 egg(s) (277cal, 25p, 1c, 19f)
2 2/3 serving(s) (1164cal, 108p, 15c, 64f)
Grocery List (52 items)
Vegetables and Vegetable Products
Tomatoes
11 3/4 medium whole (2-3/5" dia) (1443g)
Fresh spinach
1/2 6oz package (85g)
Fresh parsley
2 1/4 sprigs (2g)
Onion
1 1/2 medium (2-1/2" dia) (163g)
Fresh cilantro
4 tbsp, chopped (12g)
Frozen sugar snap peas
5 1/3 cup (768g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Red onion
2 small (140g)
Cucumber
2 cucumber (8-1/4") (602g)
Bell pepper
4 large (656g)
Pork Products
Bacon, raw
3 slice(s) (85g)
Pork loin chops, boneless, raw
4 chop (740g)
Bacon
3 slice(s) (30g)
Dairy and Egg Products
Romano cheese
1/2 oz (14g)
Cheese
2 3/4 oz (77g)
Butter
2 2/3 tbsp (36g)
Eggs
4 large (200g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
10 1/2 g (10g)
Thyme, dried
1/4 tbsp, ground (1g)
Brown deli mustard
1 tbsp (17g)
Balsamic vinegar
3/4 tbsp (11mL)
Garlic powder
1/3 tsp (1g)
Chipotle seasoning
1/2 tbsp (3g)
Cajun seasoning
1 tsp (2g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Baked Products
Roll
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Bread
5 slice(s) (160g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Flour tortillas
1 1/2 tortilla (approx 7-8" dia) (74g)
Poultry Products
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Boneless skinless chicken breast, raw
34 3/4 oz (974g)
Sweets
Honey
3/4 tbsp (16g)
Legumes and Legume Products
Chickpeas, canned
3/4 can (336g)
Hummus
5 tbsp (75g)
Lentils, raw
1 1/2 cup (288g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tbsp (1mL)
Hot sauce
1 1/2 tbsp (23mL)
Fats and Oils
Oil
2 1/2 oz (73mL)
Olive oil
1 1/2 oz (45mL)
Honey mustard sauce
4 tbsp (60g)
Salad dressing
7 oz (199mL)
Other
Mixed greens
9 2/3 cup (290g)
Pork rinds
3/4 oz (21g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Sausages and Luncheon Meats
Turkey cold cuts
10 oz (284g)
Ham cold cuts
6 oz (170g)
Fruits and Fruit Juices
Avocados
4 1/2 avocado(s) (879g)
Lime juice
1 3/4 fl oz (53mL)
Nut and Seed Products
Coconut milk, canned
1/2 can (226mL)
Beverages
Water
6 cup(s) (1422mL)
Finfish and Shellfish Products
Canned tuna
6 2/3 can (1147g)
lunch prep - 1 days
1. BLT pasta
957cal, 53p, 89c, 40f (per meal)
1 cup cherry tomatoes (149g)
3 slice(s) (85g)
1/2 oz (14g)
2 dash, ground (1g)
1/2 6oz package (85g)
1 dash (1g)
4 oz (114g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package directions. Drain.
2
Heat a large nonstick skillet over medium-high heat. Add bacon; cook 6 minutes or until crisp. Remove bacon from pan; once cool enough to handle, crumble.
3
Add tomatoes and salt to drippings in pan; cook 3 minutes or until tomatoes are tender, stirring occasionally.
4
Add spinach and pasta to pan; cook 1 minute or just until spinach begins to wilt, stirring occasionally.
5
Sprinkle pasta with bacon, pepper, and cheese.
6
Serve.
2. Dinner roll
231cal, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
837cal, 77p, 14c, 52f (per meal)
3/4 lbs (340g)
1 1/2 dash (1g)
1/4 tbsp, ground (1g)
3/4 tbsp (16g)
1 tbsp (17g)
Recipe has been scaled from original by 0.38x. 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. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
3/4 can (336g)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Turkey & hummus deli sandwich
873cal, 74p, 77c, 23f (per meal)
1/4 tbsp (3mL)
1 1/4 cup (38g)
5 slice(s), thick/large (1/2" thick) (135g)
5 tbsp (75g)
5 slice(s) (160g)
10 oz (284g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 1 days
1. Honey mustard glazed chicken sandwich
1113cal, 77p, 76c, 54f (per meal)
1/2 cup (15g)
4 slice, medium (1/4" thick) (80g)
2 slice (1 oz each) (56g)
4 tbsp (60g)
2 roll (3-1/2" dia) (114g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the chicken breast with half of the honey mustard.
2
Cook chicken in a skillet over medium-how heat, about 5 minutes per side or until done at 165 F (75 C). Remove from skillet and place cheese on top while chicken is still hot.
3
Spread the remaining sauce on the cut sides of the roll.
4
Place chicken on roll bottoms; top with lettuce, tomato and the roll top. Serve.
5
To make in bulk: cook chicken and store in refrigerator separately from other sandwich makings. Build sandwich on day-of eating for best results. Reheat chicken if desired.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Creamy chipotle pork chops
908cal, 82p, 4c, 62f (per meal)
4 tbsp, chopped (12g)
2 tbsp (30mL)
1/2 tbsp (3g)
1/2 can (226mL)
4 chop (740g)
1
Rub pork chops with oil, about half of the chipotle seasoning, and salt/pepper to taste.
2
Heat a walled skillet over medium heat and put the pork chops in.
3
Cook on each side for about 4-5 minutes or until fully cooked.
4
Pour the coconut milk into skillet and add the rest of the chipotle seasoning and the chopped cilantro. Mix around pan until well-combined and warmed. Taste test to see if you should add any more seasoning.
5
Serve.
2. Olive oil drizzled sugar snap peas
326cal, 11p, 16c, 19f (per meal)
2 2/3 tbsp (40mL)
5 1/3 cup (768g)
4 dash (2g)
4 dash (0g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 1.67x. 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. Mashed sweet potatoes with butter
498cal, 7p, 72c, 15f (per meal)
Recipe has been scaled from original by 2x. 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, top with butter, and serve.
3. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch 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
521cal, 35p, 76c, 2f (per meal)
Recipe has been scaled from original by 1.5x. 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. Avocado tuna salad stuffed pepper
911cal, 82p, 17c, 49f (per meal)
1 small (70g)
4 large (656g)
4 dash (0g)
4 dash (2g)
4 tsp (20mL)
2 avocado(s) (402g)
4 can (688g)
Recipe has been scaled from original by 4x. 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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Tomato cucumber salad
282cal, 6p, 30c, 13f (per meal)
4 tbsp (60mL)
1 small (70g)
1 cucumber (8-1/4") (301g)
2 medium whole (2-3/5" dia) (246g)
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Ham, bacon, avocado wrap
760cal, 52p, 37c, 42f (per meal)
3 tbsp, shredded (21g)
1 1/2 tortilla (approx 7-8" dia) (74g)
6 oz (170g)
3 slice(s) (30g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on its packaging.
2
Place the ham, bacon, avocado, and cheese in the middle of the tortilla and wrap it up. Serve.
2. Boiled eggs
277cal, 25p, 1c, 19f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
3. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Avocado tuna salad
1164cal, 108p, 16c, 64f (per meal)
2/3 small (47g)
2/3 cup, chopped (120g)
2 2/3 can (459g)
2 2/3 cup (80g)
1/3 tsp (0g)
1/3 tsp (1g)
1 tbsp (13mL)
1 1/3 avocado(s) (268g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.