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 (2500cals, 207g protein, 187g net carbs, 88g fat 31g fiber per day) cannot be customized.
Day 1
2500cals, 239g protein, 231g net carbs, 53g fat 35g fiber per day
2 1/2 serving(s) (896cal, 107p, 54c, 22f)
1 3/4 cup rice, cooked (386cal, 8p, 85c, 1f)
3 1/3 serving(s) (954cal, 97p, 66c, 25f)
2 container (261cal, 28p, 26c, 5f)
Day 2
2500cals, 194g protein, 125g net carbs, 125g fat 27g fiber per day
2 1/2 sandwich(es) (1239cal, 97p, 60c, 64f)
1 serving(s) (71cal, 2p, 7c, 3f)
13 1/3 oz (529cal, 84p, 0c, 22f)
2 1/4 cup(s) (300cal, 7p, 4c, 26f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
Day 3
2525cals, 198g protein, 157g net carbs, 106g fat 37g fiber per day
3 1/2 serving(s) (1131cal, 50p, 88c, 57f)
1 container (131cal, 14p, 13c, 3f)
18 oz (899cal, 120p, 12c, 37f)
1 serving(s) (243cal, 3p, 37c, 9f)
4 cup(s) (116cal, 11p, 8c, 0f)
Day 4
2475cals, 222g protein, 142g net carbs, 100g fat 33g fiber per day
1 1/2 wrap(s) (760cal, 52p, 37c, 42f)
3 container(s) (465cal, 37p, 49c, 12f)
18 oz (899cal, 120p, 12c, 37f)
1 serving(s) (243cal, 3p, 37c, 9f)
4 cup(s) (116cal, 11p, 8c, 0f)
Day 5
2500cals, 207g protein, 218g net carbs, 77g fat 26g fiber per day
1 1/2 wrap(s) (760cal, 52p, 37c, 42f)
3 container(s) (465cal, 37p, 49c, 12f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
3 banana(s) (350cal, 4p, 72c, 1f)
Day 6
2475cals, 190g protein, 235g net carbs, 73g fat 29g fiber per day
1 1/2 sandwich(es) (1027cal, 66p, 85c, 43f)
2 serving(s) (171cal, 6p, 17c, 6f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
3 banana(s) (350cal, 4p, 72c, 1f)
Day 7
2450cals, 197g protein, 198g net carbs, 84g fat 29g fiber per day
1 1/2 sandwich(es) (1027cal, 66p, 85c, 43f)
2 serving(s) (171cal, 6p, 17c, 6f)
18 oz (666cal, 114p, 3c, 21f)
3 serving(s) (277cal, 8p, 51c, 2f)
1 sweet potato(es) (317cal, 4p, 43c, 12f)
Grocery List (43 items)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3599g)
Spices and Herbs
Salt
1 oz (24g)
Black pepper
1/4 oz (6g)
Paprika
1/4 tbsp (2g)
Thyme, dried
3 1/2 tsp, ground (5g)
Fresh basil
36 leaves (18g)
Chili powder
2 tbsp (16g)
Dijon mustard
2 tbsp (30g)
Lemon pepper
1 tbsp (8g)
Cinnamon
3 dash (1g)
Fats and Oils
Oil
1 oz (32mL)
Olive oil
2 1/2 oz (81mL)
Mayonnaise
1/4 cup (56mL)
Salad dressing
2 1/2 oz (75mL)
Vegetables and Vegetable Products
Frozen mixed veggies
1 1/4 10oz package (355g)
Sweet potatoes
4 sweetpotato, 5" long (875g)
Frozen broccoli
2 1/2 lbs (1169g)
Raw celery
1/4 bunch (128g)
Red onion
1/4 small (18g)
Cucumber
1 1/2 cucumber (8-1/4") (477g)
Tomatoes
9 1/2 medium whole (2-3/5" dia) (1152g)
Mushrooms
1 3/4 cup, chopped (123g)
Frozen corn kernels
2 cup (272g)
Other
Stir-fry sauce
5 tbsp (85g)
Cottage cheese & fruit cup
3 container (510g)
Mixed greens
1 1/2 package (5.5 oz) (237g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (200g)
Beverages
Water
2 cup(s) (514mL)
Finfish and Shellfish Products
Canned tuna
3/4 lbs (354g)
Baked Products
Bread
13 1/2 oz (384g)
Flour tortillas
3 tortilla (approx 7-8" dia) (147g)
Kaiser rolls
4 roll (3-1/2" dia) (228g)
Bagel
3 medium bagel (3-1/2" to 4" dia) (315g)
Dairy and Egg Products
Butter
3/4 stick (81g)
Sliced cheese
6 1/2 slice (3/4 oz ea) (137g)
Lowfat flavored greek yogurt
6 (5.3 oz ea) container(s) (900g)
Cheese
6 tbsp, shredded (42g)
Fruits and Fruit Juices
Green olives
36 large (158g)
Avocados
1 1/2 avocado(s) (302g)
Banana
6 medium (7" to 7-7/8" long) (708g)
Sausages and Luncheon Meats
Ham cold cuts
1 1/2 lbs (680g)
Pork Products
Bacon
12 slice(s) (120g)
Sweets
Sugar
1/2 tbsp (7g)
lunch prep - 1 days
1. Chicken and vegetable stir fry
896cal, 107p, 54c, 22f (per meal)
15 oz (420g)
1/3 tsp (2g)
5 dash, ground (1g)
2 tsp (9mL)
1 1/4 10oz package (355g)
5 tbsp (85g)
Recipe has been scaled from original by 0.63x. 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 chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken 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 chicken to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until chicken is fully cooked.
6
Serve.
2. White rice
386cal, 8p, 85c, 1f (per meal)
9 1/3 tbsp (108g)
1 1/6 cup(s) (276mL)
1/2 tsp, ground (1g)
1/2 tsp (4g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 1 days
1. Chicken-broccoli-sweet potato bowl
954cal, 97p, 66c, 25f (per meal)
13 1/3 oz (373g)
1/4 tbsp (2g)
1 2/3 sweetpotato, 5" long (350g)
1 tbsp (17mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
5/6 package (237g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Tuna salad sandwich
1239cal, 97p, 60c, 64f (per meal)
1 1/4 stalk, small (5" long) (21g)
3/4 lbs (354g)
1/3 tsp (1g)
1/3 tsp (0g)
1/4 cup (56mL)
5 slice (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 1 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.83x. 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
374cal, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 0.75x. 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. Buttered broccoli
300cal, 7p, 4c, 26f (per meal)
Recipe has been scaled from original by 1.13x. 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 - 1 days
1. Grilled cheese with mushrooms
1131cal, 50p, 88c, 57f (per meal)
3 1/2 slice (3/4 oz ea) (74g)
7 slice(s) (224g)
3 1/2 tsp, ground (5g)
1 3/4 tbsp (26mL)
1 3/4 cup, chopped (123g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
899cal, 120p, 12c, 37f (per meal)
36 leaves (18g)
2 1/4 lbs (1021g)
2 tbsp (16g)
1/2 tbsp (1g)
36 large (158g)
1/2 tbsp (9g)
2 tbsp (30mL)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. 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. Broccoli
116cal, 11p, 8c, 0f (per meal)
8 cup (728g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Buttery white rice
243cal, 3p, 37c, 9f (per meal)
1/2 cup (93g)
1 cup(s) (237mL)
4 dash (3g)
1 1/2 tbsp (21g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
lunch prep - 2 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. Lowfat Greek yogurt
465cal, 37p, 49c, 12f (per meal)
3 (5.3 oz ea) container(s) (450g)
dinner prep - 2 days
1. Grilled chicken sandwich
919cal, 115p, 61c, 22f (per meal)
2 tsp (10mL)
4 roll (3-1/2" dia) (228g)
2 tbsp (30g)
1 cup (30g)
12 slice(s), thin/small (180g)
2 lbs (907g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
lunch prep - 2 days
1. Ham, bacon, avocado bagel sandwich
1027cal, 66p, 85c, 43f (per meal)
4 1/2 slice(s), thin/small (68g)
1 1/2 slice (3/4 oz ea) (32g)
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
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 bacon according to package.
2
Build the sandwich to your liking.
2. Simple salad with celery, cucumber & tomato
171cal, 6p, 17c, 6f (per meal)
1 1/3 cucumber (8-1/4") (401g)
1 1/3 medium whole (2-3/5" dia) (164g)
1 1/3 package (5.5 oz) (207g)
2 2/3 stalk, medium (7-1/2" - 8" long) (107g)
4 tbsp (60mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 1 days
1. Lemon pepper chicken breast
666cal, 114p, 3c, 21f (per meal)
1 tbsp (8g)
1/2 tbsp (8mL)
18 oz (504g)
Recipe has been scaled from original by 1.13x. 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. Baked cinnamon sweet potato
317cal, 4p, 43c, 12f (per meal)
1 tbsp (14g)
3 dash (1g)
1/2 tbsp (7g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Preheat oven to 400°F (200°C).
3
Bake sweet potatoes for 45 to 75 minutes (bigger ones take longer to cook).
4
When they are done, the outside will have darkened and the inside will be soft.
5
MICROWAVE:
6
Pierce the sweet potato skins 5-6 times.
7
Place on a microwaveable plate and microwave for 5-8 minutes, rotating halfway through. The potato is ready when the skin puffs to a crisp finish and the inside is soft. Cooking time will be longer if microwaving multiple potatoes at once.
8
Mix the sugar and cinnamon together and set aside.
9
To serve, slice a potato down the center. Add butter, then sprinkle some cinnamon/sugar over the top.
3. Corn
277cal, 8p, 51c, 2f (per meal)
2 cup (272g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.