2700 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2700 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 (2700cals, 230g protein, 155g net carbs, 114g fat 33g fiber per day) cannot be customized.
Day 1
2650cals, 206g protein, 199g net carbs, 97g fat 41g fiber per day
2 serving(s) (873cal, 81p, 12c, 48f)
2 container(s) (310cal, 25p, 33c, 8f)
2 kiwi (94cal, 2p, 16c, 1f)
2 serving(s) (1042cal, 80p, 114c, 27f)
2 serving(s) (342cal, 18p, 25c, 14f)
Day 2
2750cals, 197g protein, 217g net carbs, 105g fat 35g fiber per day
2 1/2 sandwich(es) (1239cal, 97p, 60c, 64f)
2 serving(s) (116cal, 1p, 18c, 1f)
2 serving(s) (1042cal, 80p, 114c, 27f)
2 serving(s) (342cal, 18p, 25c, 14f)
Day 3
2725cals, 234g protein, 108g net carbs, 138g fat 29g fiber per day
2 1/2 sandwich(es) (1239cal, 97p, 60c, 64f)
2 serving(s) (116cal, 1p, 18c, 1f)
2 1/4 serving(s) (1011cal, 118p, 25c, 45f)
2 serving(s) (361cal, 17p, 5c, 28f)
Day 4
2650cals, 262g protein, 109g net carbs, 118g fat 28g fiber per day
2 1/4 serving(s) (1011cal, 118p, 25c, 45f)
2 serving(s) (361cal, 17p, 5c, 28f)
Day 5
2700cals, 199g protein, 130g net carbs, 135g fat 41g fiber per day
2 wrap(s) (1210cal, 71p, 71c, 68f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
2 1/2 serving(s) (1197cal, 119p, 23c, 61f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
Day 6
2700cals, 256g protein, 159g net carbs, 102g fat 29g fiber per day
3 link (771cal, 42p, 9c, 63f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 serving(s) (521cal, 35p, 76c, 2f)
26 oz (962cal, 165p, 4c, 31f)
1 cups, cooked (370cal, 12p, 66c, 2f)
Day 7
2700cals, 256g protein, 159g net carbs, 102g fat 29g fiber per day
3 link (771cal, 42p, 9c, 63f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 serving(s) (521cal, 35p, 76c, 2f)
26 oz (962cal, 165p, 4c, 31f)
1 cups, cooked (370cal, 12p, 66c, 2f)
Grocery List (43 items)
Vegetables and Vegetable Products
Edamame, frozen, shelled
2 cup (236g)
Beets, precooked (canned or refrigerated)
2 lbs (910g)
Onion
1/2 small (35g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (342g)
Raw celery
2 1/2 stalk, small (5" long) (43g)
Carrots
2 1/2 medium (160g)
Romaine lettuce
5/8 head (387g)
Fats and Oils
Balsamic vinaigrette
4 tbsp (60mL)
Mayonnaise
9 1/2 tbsp (143mL)
Oil
2 1/2 oz (80mL)
Caesar salad dressing
1/4 cup (49g)
Salad dressing
4 tbsp (62mL)
Olive oil
5 tsp (24mL)
Other
Mixed greens
12 3/4 cup (383g)
Curry sauce
1 1/3 jar (15 oz) (567g)
Farro
1 cup (208g)
Italian pork sausage, raw
6 link (646g)
Cereal Grains and Pasta
Long-grain white rice
1 1/3 cup (247g)
Poultry Products
Boneless skinless chicken breast, raw
8 1/2 lbs (3865g)
Finfish and Shellfish Products
Canned tuna
6 can (1053g)
Spices and Herbs
Black pepper
1 tsp (1g)
Salt
1/4 oz (6g)
Thyme, dried
1 tsp, leaves (1g)
Ground cumin
2 1/2 tsp (5g)
Lemon pepper
3 1/4 tbsp (22g)
Fruits and Fruit Juices
Lime juice
2 tsp (10mL)
Avocados
1 1/2 avocado(s) (326g)
Kiwi
2 fruit (138g)
Grapes
4 cup (368g)
Nectarine
2 medium (2-1/2" dia) (284g)
Dairy and Egg Products
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Parmesan cheese
3 1/3 tbsp (17g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Baked Products
Bread
10 slice (320g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Nut and Seed Products
Sunflower kernels
4 oz (113g)
Roasted pumpkin seeds, unsalted
5 tbsp (37g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 1/4 tsp (1mL)
Salsa verde
2 1/2 tbsp (40g)
Beverages
Water
17 cup(s) (4029mL)
Legumes and Legume Products
Lentils, raw
2 1/4 cup (432g)
Black beans
5 tbsp (75g)
Sausages and Luncheon Meats
Ham cold cuts
1/2 lbs (227g)
dinner prep - 2 days
1. Chicken curry with rice
1042cal, 80p, 114c, 27f (per meal)
1 1/3 jar (15 oz) (567g)
1 1/3 cup (247g)
1 1/3 lbs (597g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Meanwhile, cook cubed chicken in a non-stick skillet until it's nearly cooked-through.
3
Drain any excess liquid and pour in curry sauce. Bring to a simmer and cook until chicken is done.
4
Serve chicken curry over rice.
2. Edamame & beet salad
342cal, 18p, 25c, 14f (per meal)
2 cup (236g)
4 tbsp (60mL)
8 beet(s) (400g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Avocado tuna salad
873cal, 81p, 12c, 48f (per meal)
1/2 small (35g)
1/2 cup, chopped (90g)
2 can (344g)
2 cup (60g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. 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.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 2 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.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
1011cal, 118p, 25c, 45f (per meal)
2 1/4 medium (137g)
2 1/4 lbs (1008g)
2 1/4 tsp (1mL)
1 tsp, leaves (1g)
1/4 cup (68mL)
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. Caesar chicken breasts
765cal, 91p, 4c, 43f (per meal)
3 1/3 tbsp (17g)
3 1/3 tbsp (49g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Lentils
521cal, 35p, 76c, 2f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Salsa verde chicken salad
1197cal, 119p, 23c, 61f (per meal)
5 tbsp (75g)
15 oz (425g)
2 1/2 tsp (13mL)
3 3/4 cup (113g)
5 slices (125g)
5 tbsp (37g)
2 1/2 tsp (5g)
2 1/2 tbsp (40g)
1 1/4 roma tomato (100g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
Add the black beans into the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
3
When chicken is cool enough to handle, chop it into bite-sized pieces.
4
Add mixed greens to a bowl and arrange the chicken, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Nectarine
140cal, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Simple ham and cheese wrap
1210cal, 71p, 71c, 68f (per meal)
2 leaf inner (12g)
2 tortilla (approx 10" dia) (144g)
1/2 lbs (227g)
4 slice(s), thin/small (60g)
2 tbsp (30mL)
4 slice (3/4 oz ea) (84g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread the mayonnaise on the tortilla.
2
Put the ham, cheese, lettuce, and tomato on top of the mayo.
3
Wrap the tortilla and enjoy.
2. Simple salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
3/4 hearts (375g)
3/8 medium (23g)
3/4 medium whole (2-3/5" dia) (92g)
1 tbsp (17mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Lemon pepper chicken breast
962cal, 165p, 4c, 31f (per meal)
3 1/4 tbsp (22g)
5 tsp (24mL)
3 1/4 lbs (1456g)
Recipe has been scaled from original by 3.25x. 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. Farro
370cal, 12p, 66c, 2f (per meal)
lunch prep - 2 days
1. Italian sausage
771cal, 42p, 9c, 63f (per meal)
6 link (646g)
Recipe has been scaled from original by 6x. 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. 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.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.