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 (2775cals, 208g protein, 159g net carbs, 128g fat 36g fiber per day) cannot be customized.
Day 1
2775cals, 272g protein, 177g net carbs, 95g fat 28g fiber per day
1 1/2 serving(s) (948cal, 72p, 103c, 25f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 cup(s) (229cal, 3p, 51c, 1f)
29 1/3 oz (1164cal, 185p, 0c, 47f)
1 serving(s) (230cal, 5p, 9c, 15f)
Day 2
2750cals, 210g protein, 182g net carbs, 120g fat 29g fiber per day
12 oz (691cal, 76p, 8c, 39f)
1 3/4 serving(s) (403cal, 8p, 16c, 27f)
1 serving(s) (287cal, 8p, 58c, 1f)
16 oz (565cal, 101p, 3c, 17f)
3 serving(s) (245cal, 8p, 12c, 14f)
2 1/3 serving(s) (567cal, 8p, 85c, 21f)
Day 3
2750cals, 203g protein, 134g net carbs, 141g fat 36g fiber per day
12 oz (691cal, 76p, 8c, 39f)
1 3/4 serving(s) (403cal, 8p, 16c, 27f)
1 serving(s) (287cal, 8p, 58c, 1f)
15 oz (1059cal, 102p, 40c, 51f)
3 serving(s) (322cal, 8p, 12c, 23f)
Day 4
2775cals, 213g protein, 76g net carbs, 157g fat 51g fiber per day
2 1/4 serving(s) (1237cal, 92p, 30c, 74f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
2 2/3 serving(s) (1164cal, 108p, 15c, 64f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 5
2775cals, 195g protein, 164g net carbs, 131g fat 37g fiber per day
2 1/4 serving(s) (1237cal, 92p, 30c, 74f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
14 oz (478cal, 79p, 2c, 17f)
2 1/2 serving(s) (607cal, 9p, 91c, 23f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
Day 6
2775cals, 176g protein, 195g net carbs, 125g fat 39g fiber per day
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 serving(s) (498cal, 7p, 72c, 15f)
14 oz (478cal, 79p, 2c, 17f)
2 1/2 serving(s) (607cal, 9p, 91c, 23f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
Day 7
2775cals, 188g protein, 186g net carbs, 128g fat 31g fiber per day
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 serving(s) (498cal, 7p, 72c, 15f)
2 serving(s) (1147cal, 106p, 47c, 57f)
2 cup(s) (229cal, 3p, 51c, 1f)
Grocery List (46 items)
Vegetables and Vegetable Products
Romaine lettuce
1 hearts (500g)
Carrots
1 2/3 medium (103g)
Tomatoes
2 medium whole (2-3/5" dia) (243g)
Leeks
3/4 leek (67g)
Kale leaves
3 3/4 bunch (638g)
Frozen sugar snap peas
8 2/3 cup (1248g)
Raw celery
1/2 cup chopped (57g)
Onion
2/3 small (47g)
Garlic
3 1/2 clove (11g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Fresh cilantro
2 tbsp, chopped (6g)
Fresh ginger
2 inch (2.5cm) cube (10g)
Fats and Oils
Salad dressing
1 1/2 tbsp (23mL)
Oil
2 3/4 oz (83mL)
Ranch dressing
6 tbsp (90mL)
Olive oil
1/4 lbs (136mL)
Marinade sauce
1/2 cup (120mL)
Mayonnaise
2 tbsp (30mL)
Beef Products
Ground beef (93% lean)
1 1/2 lbs (706g)
Soups, Sauces, and Gravies
Vegetable broth
1 1/2 cup(s) (mL)
Cereal Grains and Pasta
Uncooked dry pasta
1/4 lbs (128g)
Long-grain white rice
2 cup (385g)
All-purpose flour
3/8 cup(s) (52g)
Fruits and Fruit Juices
Fruit juice
32 fl oz (960mL)
Avocados
7 1/3 avocado(s) (1474g)
Lemon
3 3/4 small (218g)
Lime juice
2 1/2 fl oz (81mL)
Apples
2 1/4 medium (3" dia) (410g)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2707g)
Boneless skinless chicken thighs
1 1/2 lb (680g)
Other
Ranch dressing mix
3/4 packet (1 oz) (21g)
Mixed greens
2 2/3 cup (80g)
Sriracha chili sauce
1 tsp (5g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (158g)
Spices and Herbs
Salt
2/3 oz (19g)
Black pepper
4 1/4 g (4g)
Garlic powder
1 tsp (3g)
Fresh tarragon
3 1/2 tsp, chopped (2g)
Thyme, dried
1/4 tbsp, leaves (1g)
Beverages
Water
3 2/3 cup(s) (870mL)
Dairy and Egg Products
Butter
1 1/2 stick (166g)
Finfish and Shellfish Products
Tilapia, raw
2 2/3 lbs (1204g)
Canned tuna
2 2/3 can (459g)
Nut and Seed Products
Almonds
1/4 lbs (103g)
Baked Products
Pita bread
4 pita, small (4" dia) (112g)
Legumes and Legume Products
Soy sauce
4 tbsp (60mL)
lunch prep - 1 days
1. Leek & ground beef pasta
948cal, 72p, 103c, 25f (per meal)
1/2 lbs (254g)
1 tsp (6mL)
1 1/2 cup(s) (mL)
1/4 lbs (128g)
3/4 leek (67g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add the beef and break apart, cooking for about 5 minutes or until browned.
2
Add in the leeks and cook for 3 minutes until leeks have slightly softened.
3
Add in broth and pasta. Bring to a simmer and cook for 10-12 minutes or until pasta is cooked to your liking. Stir occasionally to ensure pasta gets evenly cooked.
4
Season with a hefty pinch of salt and black pepper and serve.
3. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Basic chicken breast
1164cal, 185p, 0c, 47f (per meal)
Recipe has been scaled from original by 1.83x. 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. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 bunch (85g)
1/2 small (29g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Ranch chicken
691cal, 76p, 8c, 39f (per meal)
3/4 packet (1 oz) (21g)
1 1/2 tbsp (23mL)
1 1/2 lbs (672g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Flavored rice mix
287cal, 8p, 58c, 1f (per meal)
1 pouch (~5.6 oz) (158g)
1
Prepare according to instructions on package.
3. Simple kale & avocado salad
403cal, 8p, 17c, 27f (per meal)
1 3/4 avocado(s) (352g)
1 3/4 bunch (298g)
1 3/4 small (102g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Marinaded chicken breast
565cal, 101p, 3c, 17f (per meal)
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. Buttery white rice
567cal, 8p, 85c, 21f (per meal)
9 1/3 tbsp (108g)
1 1/6 cup(s) (276mL)
1/2 tsp (3g)
1 3/4 tbsp (25g)
1/4 tsp, ground (1g)
Recipe has been scaled from original by 0.58x. 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.
3. Olive oil drizzled sugar snap peas
245cal, 8p, 12c, 14f (per meal)
1 tbsp (15mL)
2 cup (288g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Almond crusted tilapia
1059cal, 102p, 40c, 51f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
3/8 cup(s) (52g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
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.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Buttered sugar snap peas
322cal, 8p, 12c, 23f (per meal)
2 cup (288g)
2 tbsp (27g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Avocado, apple, chicken salad
1237cal, 92p, 30c, 74f (per meal)
1 2/3 lbs (765g)
1 1/2 tbsp (23mL)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1 tsp (3g)
1/4 cup (68mL)
1/2 cup chopped (57g)
2 1/4 medium (3" dia) (410g)
2 1/4 avocado(s) (452g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
2. Pita bread
156cal, 6p, 28c, 1f (per meal)
4 pita, small (4" dia) (112g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 1 days
1. Avocado tuna salad
1164cal, 108p, 16c, 64f (per meal)
2/3 small (47g)
2/3 cup, chopped (120g)
2 2/3 can (459g)
2 2/3 cup (80g)
1/3 tsp (0g)
1/3 tsp (1g)
1 tbsp (13mL)
1 1/3 avocado(s) (268g)
Recipe has been scaled from original by 2.67x. 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.
dinner prep - 2 days
1. Buttery tarragon tilapia
478cal, 80p, 2c, 17f (per meal)
3 1/2 clove (11g)
1 3/4 tbsp (25g)
3 1/2 tsp, chopped (2g)
1 3/4 lbs (784g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
In a small bowl, microwave the butter for a few seconds until melted. Stir in the garlic, tarragon, and a pinch of salt.
3
Place the tilapia fillets on the prepared baking sheet and spoon the buttery sauce evenly over the top.
4
Bake for 12-15 minutes, or until the tilapia is opaque and flakes easily with a fork. Serve.
2. Olive oil drizzled sugar snap peas
286cal, 10p, 14c, 17f (per meal)
2 1/3 tbsp (35mL)
4 2/3 cup (672g)
1/2 tsp (1g)
1/2 tsp (0g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Buttery white rice
607cal, 9p, 91c, 23f (per meal)
1 1/4 cup (231g)
2 1/2 cup(s) (593mL)
1 1/4 tsp (8g)
1/4 cup (53g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. 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. Thyme & lime chicken thighs
551cal, 65p, 2c, 32f (per meal)
1 1/2 tbsp (23mL)
3 tbsp (45mL)
1/4 tbsp, leaves (1g)
1 1/2 lb (680g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Mashed sweet potatoes with butter
498cal, 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.
3. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 bunch (255g)
1 1/2 small (87g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Ginger beef & carrot bowl
1147cal, 106p, 47c, 57f (per meal)
1 tsp (5mL)
2 tbsp, chopped (6g)
2 inch (2.5cm) cube (10g)
4 tbsp (60mL)
1 large (72g)
1 tsp (5g)
2 tbsp (30mL)
1 lbs (452g)
4 tbsp (46g)
1
Cook rice according to package instructions. Set aside.
2
Meanwhile in a small bowl, mix together the mayonnaise and sriracha. Set aside.
3
Heat oil in a skillet over medium heat. Add ginger and cook for 1 minute until aromatic. Add beef, and some salt and pepper. Break up beef and cook until browned, 5-8 minutes.
4
Stir in carrots and soy sauce and cook a couple more minutes until carrots have softened and soy sauce has reduced.
5
Plate rice and top with beef and carrot mixture. Drizzle with sriracha mayo, sprinkle with cilantro, and serve.