2800 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2800 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 (2750cal, 258g protein, 169g net carbs, 98g fat, 36g fiber per day) cannot be customized.
Day 1
2775cal, 260g protein, 114g net carbs, 128g fat, 30g fiber
18 oz (899cal, 120p, 12c, 37f)
2 serving(s) (498cal, 7p, 72c, 15f)
8 meatballs (1096cal, 128p, 20c, 55f)
1 2/3 serving(s) (277cal, 5p, 10c, 22f)
Day 2
2775cal, 260g protein, 114g net carbs, 128g fat, 30g fiber
18 oz (899cal, 120p, 12c, 37f)
2 serving(s) (498cal, 7p, 72c, 15f)
8 meatballs (1096cal, 128p, 20c, 55f)
1 2/3 serving(s) (277cal, 5p, 10c, 22f)
Day 3
2850cal, 279g protein, 165g net carbs, 101g fat, 41g fiber
4 can(s) (988cal, 72p, 93c, 27f)
2 serving(s) (484cal, 28p, 13c, 34f)
Day 4
2800cal, 230g protein, 219g net carbs, 95g fat, 35g fiber
1 serving(s) (731cal, 27p, 89c, 27f)
6 slice(s) (688cal, 24p, 71c, 29f)
Day 5
2650cal, 233g protein, 196g net carbs, 84g fat, 44g fiber
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
1 1/3 cup brown rice, cooked (306cal, 6p, 62c, 2f)
2 3/4 serving(s) (160cal, 2p, 25c, 1f)
Day 6
2650cal, 233g protein, 196g net carbs, 84g fat, 44g fiber
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
1 1/3 cup brown rice, cooked (306cal, 6p, 62c, 2f)
2 3/4 serving(s) (160cal, 2p, 25c, 1f)
Day 7
2700cal, 313g protein, 175g net carbs, 70g fat, 29g fiber
26 oz (962cal, 165p, 4c, 31f)
2 1/2 serving(s) (434cal, 30p, 63c, 1f)
4 tortilla(s) (1123cal, 115p, 72c, 37f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
Grocery List (41 items)
Other
Tzatziki
1 cup(s) (224g)
Spices and Herbs
Garlic powder
1/2 oz (14g)
Oregano, dried
5 g (5g)
Black pepper
1/2 oz (17g)
Salt
5 tsp (30g)
Chili powder
3/4 oz (18g)
Fresh basil
2/3 oz (23g)
Taco seasoning mix
3 tbsp (26g)
Ground cumin
1/4 tbsp (2g)
Lemon pepper
5 tsp (11g)
Vegetables and Vegetable Products
Fresh parsley
1/2 cup chopped (30g)
Red onion
1 small (70g)
Zucchini
10 1/2 large (3433g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Tomatoes
7 medium whole (2-3/5" dia) (885g)
Bell pepper
6 large (960g)
Garlic
1 clove(s) (3g)
Fresh spinach
1/2 10oz package (142g)
Onion
1/2 large (75g)
Dairy and Egg Products
Eggs
2 large (100g)
Butter
3/4 stick (84g)
Cheese
6 tbsp, shredded (42g)
Fresh mozzarella cheese
4 oz (113g)
Parmesan cheese
4 tbsp (25g)
Goat cheese
1/2 lbs (227g)
Poultry Products
Ground turkey, raw
2 1/2 lbs (1134g)
Boneless skinless chicken breast, raw
11 lbs (4885g)
Fats and Oils
Olive oil
3 oz (92mL)
Oil
3 oz (89mL)
Balsamic vinaigrette
2 tbsp (31mL)
Fruits and Fruit Juices
Green olives
36 large (158g)
Grapes
5 1/2 cup (506g)
Limes
1/2 fruit (2" dia) (34g)
Beverages
Water
13 1/2 cup(s) (3226mL)
Legumes and Legume Products
Lentils, raw
2 3/4 cup (536g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Pasta sauce
2 cup (520g)
Baked Products
Bread
6 slice (192g)
Flour tortillas
4 tortilla medium (approx 6" dia) (120g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Brown rice
1 cup (216g)
dinner prep - 2 days
1. Greek turkey meatballs
1095 cals, 128p, 20c, 55f (per meal)
1 cup(s) (224g)
2 tsp (6g)
1/2 cup chopped (30g)
2 tsp, leaves (2g)
1 small (70g)
2 large (100g)
1 medium (196g)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C) and grease a baking sheet. Set the baking sheet aside.
2
In a large bowl, mix all ingredients together except for the tzatziki.
3
Form into meatballs (use the number of meatballs listed in the recipes serving details).
4
Add meatballs to the baking sheet and bake for 20-30 minutes, until fully cooked and no longer pink inside.
5
Serve with tzatziki as a dipping sauce.
2. Pan roasted zucchini
275 cals, 5p, 10c, 22f (per meal)
3 1/3 medium (653g)
5 tsp, ground (12g)
1/2 tbsp, ground (3g)
1/2 tbsp (5g)
1/2 tbsp (10g)
1/4 cup (50mL)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
900 cals, 120p, 12c, 37f (per meal)
36 cherry tomatoes (612g)
2 tbsp (30mL)
1/2 tbsp (9g)
36 large (158g)
1/2 tbsp (1g)
2 tbsp (16g)
2 1/4 lbs (1021g)
36 leaves (18g)
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. Mashed sweet potatoes with butter
500 cals, 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.
dinner prep - 2 days
1. Southwest chicken
1085 cals, 160p, 17c, 39f (per meal)
2 tbsp (30mL)
6 tbsp, shredded (42g)
3 tbsp (26g)
3 lbs (1344g)
6 medium (714g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
990 cals, 72p, 93c, 27f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mozzarella and tomato salad
485 cals, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
4 oz (113g)
2 tbsp (30mL)
2 tbsp, chopped (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Spinach parmesan pasta
730 cals, 27p, 89c, 27f (per meal)
4 oz (114g)
1 1/2 tbsp (21g)
1 clove(s) (3g)
1/2 10oz package (142g)
4 tbsp (25g)
2 dash (2g)
1 tsp, ground (2g)
1/6 cup(s) (39mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Simple garlic bread
690 cals, 24p, 71c, 29f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
dinner prep - 2 days
1. Basic chicken breast
950 cals, 151p, 0c, 39f (per meal)
Recipe has been scaled from original by 3x. 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. Lentils
465 cals, 32p, 68c, 1f (per meal)
Recipe has been scaled from original by 1.33x. 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.
lunch prep - 2 days
1. Goat cheese and marinara stuffed zucchini
770 cals, 42p, 42c, 40f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
3. Brown rice
305 cals, 6p, 62c, 2f (per meal)
1 cup (169g)
1/4 tbsp (4g)
1 3/4 cup(s) (421mL)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.89x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Chicken fajitas
1125 cals, 115p, 72c, 37f (per meal)
1/2 large (75g)
1 1/2 large (246g)
1/4 tbsp (2g)
4 tortilla medium (approx 6" dia) (120g)
4 dash (2g)
1/4 tbsp (2g)
1/2 fruit (2" dia) (34g)
1 tbsp (15mL)
1 lbs (448g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all seasonings in a small bowl and add in a pinch of salt. Season chicken breasts on all sides.
2
Heat oil in a skillet over medium heat. Add in chicken breasts and cook 7-10 minutes on each side until chicken is fully cooked. Remove and set aside to cool.
3
Meanwhile, add onions and peppers to skillet. Saute for about 5 minutes, stirring frequently, until they have softened a little.
4
When chicken is cool enough to handle, slice it into strips and add the strips back to the skillet. Stir to incorporate.
5
Spoon fajita mixture onto the tortillas and squeeze some lime on top. Serve.
2. Brown rice
170 cals, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Lemon pepper chicken breast
960 cals, 165p, 4c, 31f (per meal)
5 tsp (11g)
2 1/2 tsp (12mL)
26 oz (728g)
Recipe has been scaled from original by 1.63x. 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. Lentils
435 cals, 30p, 63c, 1f (per meal)
Recipe has been scaled from original by 0.63x. 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.