2700 calorie intermittent fasting meal plan

(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)

Preheat oven to 400 F (200 C).

Place wings on large baking sheet, and season with salt and pepper.

Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).

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.

Take wings out of the oven when done and toss with the hot sauce to coat.

Serve.

Preheat oven to 375°F.

Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.

Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.

Prepare according to instructions on package.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

Take half of the almonds and combine them with the flour in a shallow bowl.

Season fish with salt and dredge in flour mixture.

Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.

Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.

Sprinkle almonds over fish.

Serve.

OVEN:

Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.

Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.

MICROWAVE:

Scrub the potato, and prick several time with the tines of a fork. Place on a plate.

Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.

Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

Cook bacon according to package.

Build the sandwich to your liking- top with any veggies of your choice.

Preheat oven to 425°F (220°C).

In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.

Add beef, garlic powder, chipotle seasoning and some salt and pepper to the bowl. Mix gently until combined.

Form beef mixture into small loaves (use number of loaves listed in the recipe details).

Place meat loaves on a baking sheet and brush with the barbeque sauce. Bake until meat loaves are browned and cooked through, 15-18 minutes. Serve.

OVEN:

Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.

Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.

MICROWAVE:

Scrub the potato, and prick several time with the tines of a fork. Place on a plate.

Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.

Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.

Cook bacon according to package.

Build the sandwich to your liking.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

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.

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).

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.

ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

Prepare broccoli according to instructions on package.

Drizzle with olive oil and season with salt and pepper to taste.

Preheat oven to 450°F (230°C) and line a baking sheet with foil.

Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.

Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.

Melt butter in a skillet over medium heat and add garlic. Cook about 1 minute until fragrant.

Turn the heat to high and add beef. Once beef is almost done, remove meat from the pan and set aside.

Reduce the heat back to medium and add in the diced onion. Cook for about 10 minutes until softened and browned.

Add in the cauliflower florets and cook for another 5-10 minutes until the cauliflower is slightly browned.

Add the tomato paste and cooked beef and stir, cooking for another couple of minutes.

Season to taste with a pinch of salt/pepper and the crushed red pepper flakes. Serve.

Cooking instructions of lentils can vary. Follow package instructions if possible.

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.