2500 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2500 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 (2500cal, 206g protein, 98g net carbs, 129g fat, 32g fiber per day) cannot be customized.
Day 1
2525cal, 166g protein, 80g net carbs, 160g fat, 27g fiber
3 can(s) (741cal, 54p, 70c, 20f)
2 3/4 serving(s) (496cal, 23p, 6c, 39f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
Day 2
2475cal, 200g protein, 103g net carbs, 127g fat, 32g fiber
3 can(s) (741cal, 54p, 70c, 20f)
2 3/4 serving(s) (496cal, 23p, 6c, 39f)
2 1/4 serving(s) (1011cal, 118p, 25c, 45f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
Day 3
2525cal, 171g protein, 74g net carbs, 160g fat, 25g fiber
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
2 1/4 serving(s) (1011cal, 118p, 25c, 45f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
Day 4
2550cal, 192g protein, 232g net carbs, 83g fat, 25g fiber
2 sandwich(es) (698cal, 59p, 61c, 18f)
3 stick(s) (248cal, 20p, 5c, 17f)
1 serving(s) (287cal, 8p, 58c, 1f)
3 serving(s) (1156cal, 101p, 98c, 38f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 5
2500cal, 254g protein, 82g net carbs, 110g fat, 41g fiber
2 1/2 sandwich(es) (925cal, 69p, 63c, 36f)
1 serving(s) (351cal, 4p, 4c, 30f)
28 oz (989cal, 176p, 5c, 29f)
1 serving(s) (230cal, 5p, 9c, 15f)
Day 6
2500cal, 254g protein, 82g net carbs, 110g fat, 41g fiber
2 1/2 sandwich(es) (925cal, 69p, 63c, 36f)
1 serving(s) (351cal, 4p, 4c, 30f)
28 oz (989cal, 176p, 5c, 29f)
1 serving(s) (230cal, 5p, 9c, 15f)
Day 7
2475cal, 204g protein, 34g net carbs, 156g fat, 30g fiber
13 1/3 oz (995cal, 108p, 8c, 58f)
3 1/2 cup(s) (244cal, 9p, 7c, 16f)
12 oz (770cal, 77p, 1c, 51f)
2 serving(s) (460cal, 9p, 19c, 31f)
Grocery List (45 items)
Soups, Sauces, and Gravies
Frank's red hot sauce
3 tbsp (46mL)
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Apple cider vinegar
2 1/4 tsp (1mL)
Pesto sauce
5 tbsp (77g)
Fats and Oils
Oil
1/4 lbs (109mL)
Salad dressing
3 tbsp (45mL)
Marinade sauce
1 3/4 cup (420mL)
Olive oil
3 1/2 tsp (18mL)
Spices and Herbs
Salt
1/4 oz (8g)
Black pepper
1 g (1g)
Thyme, dried
1 1/2 g (1g)
Crushed red pepper
1 1/2 dash (0g)
Fresh basil
3 1/3 tbsp, chopped (9g)
Other
Chicken, drumsticks, with skin
18 3/4 oz (529g)
Mixed greens
4 cup (120g)
Italian seasoning
1/4 tbsp (3g)
Vegetables and Vegetable Products
Frozen broccoli
5 cup (455g)
Carrots
2 1/4 medium (137g)
Beets, precooked (canned or refrigerated)
18 oz (510g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (313g)
Fresh spinach
1 1/2 cup(s) (45g)
Fresh parsley
3/4 cup chopped (45g)
Garlic
1 1/2 clove(s) (5g)
Kale leaves
2 bunch (340g)
Onion
5/8 small (44g)
Dairy and Egg Products
Butter
3 tbsp (43g)
Cheese
3 slice (1 oz each) (84g)
Parmesan cheese
3 tbsp (19g)
String cheese
3 stick (84g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Nut and Seed Products
Sunflower kernels
1/3 lbs (156g)
Walnuts
2/3 cup, shelled (67g)
Almonds
1/2 cup, whole (72g)
Poultry Products
Boneless skinless chicken breast, raw
7 1/3 lbs (3285g)
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Baked Products
Bread
19 oz (544g)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 cup orzo (128g)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Fruits and Fruit Juices
Lemon
2 small (116g)
Avocados
5 1/4 avocado(s) (1055g)
Lemon juice
2 tsp (10mL)
Lime juice
2 1/2 tsp (13mL)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (430g)
dinner prep - 1 days
1. Buffalo drumsticks
1090 cals, 84p, 1c, 83f (per meal)
3 tbsp (47mL)
1 3/4 tsp (9mL)
1/4 tsp (2g)
1/4 tsp, ground (1g)
18 2/3 oz (529g)
Recipe has been scaled from original by 0.58x. 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. Buttered broccoli
200 cals, 4p, 3c, 17f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1 1/2 tbsp (21g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
740 cals, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
1010 cals, 118p, 25c, 45f (per meal)
2 1/4 lbs (1008g)
2 1/4 tsp (1mL)
1 tsp, leaves (1g)
1/4 cup (68mL)
2 1/4 medium (137g)
18 oz (510g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
835 cals, 33p, 40c, 58f (per meal)
3 slice (96g)
1 1/2 tbsp (21g)
1 1/2 tbsp (24g)
3 slice (1 oz each) (84g)
3 slice(s), thin/small (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
dinner prep - 1 days
1. Garlic chicken with orzo
1155 cals, 101p, 98c, 38f (per meal)
1 1/2 tbsp (23mL)
3 tbsp (19g)
1 1/2 cup(s) (45g)
3/4 cup chopped (45g)
1/4 tbsp (5g)
3/4 lbs (336g)
1 1/2 dash (0g)
1 1/2 clove(s) (5g)
3/4 cup orzo (128g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of lightly salted water to a boil. Add orzo pasta, cook for 8 to 10 minutes, until al dente, and drain.
2
Heat the oil in a skillet over medium-high heat, and cook the garlic and red pepper 1 minute, until garlic is golden brown.
3
Stir in chicken, season with salt, and cook 2 to 5 minutes, until lightly browned and juices run clear.
4
Reduce heat to medium, and mix in the parsley and cooked orzo. Place spinach in the skillet. Continue cooking 5 minutes, stirring occasionally, until spinach is wilted.
5
Serve topped with Parmesan cheese.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Turkey & hummus deli sandwich
700 cals, 59p, 61c, 18f (per meal)
1/2 tsp (3mL)
1 cup (30g)
4 slice(s), thick/large (1/2" thick) (108g)
4 tbsp (60g)
4 slice(s) (128g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. 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. Flavored rice mix
285 cals, 8p, 58c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Marinaded chicken breast
990 cals, 176p, 5c, 29f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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.
lunch prep - 2 days
1. Avocado tuna salad sandwich
925 cals, 69p, 63c, 36f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
2 1/2 tsp (13mL)
1 1/4 avocado(s) (251g)
2 1/2 can (430g)
10 slice (320g)
5/8 small (44g)
Recipe has been scaled from original by 2.5x. 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. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Baked chicken thighs
770 cals, 77p, 1c, 51f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Simple kale & avocado salad
460 cals, 9p, 19c, 31f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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.
lunch prep - 1 days
1. Caprese chicken
995 cals, 108p, 8c, 58f (per meal)
1 tsp (3g)
1/4 cup (53g)
1/2 tbsp (8mL)
5 cherry tomatoes (85g)
1/4 cup, chopped (9g)
1/4 lbs (95g)
13 1/3 oz (373g)
Recipe has been scaled from original by 0.83x. 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. Olive oil drizzled broccoli
245 cals, 10p, 7c, 16f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
3 1/2 cup (319g)
3 1/2 tsp (18mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.