2900 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2900 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 (2875cals, 255g protein, 104g net carbs, 142g fat 41g fiber per day) cannot be customized.
Day 1
2850cals, 300g protein, 93g net carbs, 129g fat 31g fiber per day
2 serving(s) (830cal, 79p, 11c, 50f)
5 slice(s) (573cal, 20p, 60c, 24f)
30 oz (1110cal, 191p, 5c, 35f)
3 serving(s) (347cal, 10p, 18c, 20f)
Day 2
2850cals, 300g protein, 93g net carbs, 129g fat 31g fiber per day
2 serving(s) (830cal, 79p, 11c, 50f)
5 slice(s) (573cal, 20p, 60c, 24f)
30 oz (1110cal, 191p, 5c, 35f)
3 serving(s) (347cal, 10p, 18c, 20f)
Day 3
2850cals, 321g protein, 79g net carbs, 122g fat 42g fiber per day
16 oz (565cal, 101p, 3c, 17f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
2 1/4 serving(s) (397cal, 6p, 59c, 10f)
30 oz (1190cal, 189p, 0c, 48f)
2 cup(s) (267cal, 6p, 4c, 23f)
Day 4
2825cals, 258g protein, 142g net carbs, 116g fat 46g fiber per day
16 oz (565cal, 101p, 3c, 17f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
2 1/4 serving(s) (397cal, 6p, 59c, 10f)
20 oz (1151cal, 127p, 13c, 66f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 5
2925cals, 238g protein, 98g net carbs, 154g fat 46g fiber per day
5 half pepper(s) (1139cal, 102p, 21c, 61f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
20 oz (1151cal, 127p, 13c, 66f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 6
2900cals, 183g protein, 112g net carbs, 170g fat 45g fiber per day
3 sandwich(es) (1047cal, 89p, 92c, 27f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
16 oz (934cal, 72p, 1c, 71f)
2 serving(s) (469cal, 6p, 13c, 37f)
Day 7
2900cals, 183g protein, 112g net carbs, 170g fat 45g fiber per day
3 sandwich(es) (1047cal, 89p, 92c, 27f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
16 oz (934cal, 72p, 1c, 71f)
2 serving(s) (469cal, 6p, 13c, 37f)
Grocery List (31 items)
Poultry Products
Boneless skinless chicken breast, raw
11 1/2 lbs (5216g)
Other
Coleslaw mix
4 cup (360g)
Ranch dressing mix
1 1/4 packet (1 oz) (35g)
Mixed greens
3 cup (90g)
Chicken, drumsticks, with skin
2 lbs (907g)
Soups, Sauces, and Gravies
Frank's red hot sauce
13 1/4 tbsp (199mL)
Fats and Oils
Ranch dressing
1 cup (270mL)
Oil
1/3 lbs (159mL)
Olive oil
1/2 cup (116mL)
Marinade sauce
1 cup (240mL)
Vegetables and Vegetable Products
Tomatoes
6 medium whole (2-3/5" dia) (737g)
Brussels sprouts
1 1/2 lbs (680g)
Garlic
8 1/4 clove(s) (25g)
Collard greens
2 3/4 lbs (1247g)
Sweet potatoes
6 1/4 sweetpotato, 5" long (1311g)
Frozen broccoli
2 cup (182g)
Onion
1 1/6 medium (2-1/2" dia) (126g)
Bell pepper
2 1/2 large (410g)
Spices and Herbs
Garlic powder
1/3 oz (9g)
Black pepper
1/4 oz (7g)
Salt
1 oz (26g)
Lemon pepper
1/4 cup (26g)
Paprika
1/4 tbsp (2g)
Dairy and Egg Products
Butter
2/3 stick (73g)
Baked Products
Bread
1 1/2 lbs (704g)
Fruits and Fruit Juices
Avocados
4 avocado(s) (804g)
Lime juice
3 fl oz (95mL)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (430g)
Legumes and Legume Products
Hummus
3/4 cup (180g)
Sausages and Luncheon Meats
Turkey cold cuts
1 1/2 lbs (680g)
Nut and Seed Products
Almonds
1 cup, whole (143g)
lunch prep - 2 days
1. Buffalo chicken slaw salad
830cal, 79p, 11c, 50f (per meal)
1 1/2 lbs (680g)
4 cup (360g)
1/2 cup (120mL)
1/2 cup (120mL)
1/2 cup cherry tomatoes (75g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season the chicken with salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat.
3
Add the chicken and cook for 5-6 minutes per side, or until fully cooked and no longer pink in the center. Set the chicken aside to cool slightly, then chop into bite-sized pieces. Toss the chicken with hot sauce.
4
Serve over a bed of coleslaw and cherry tomatoes. Drizzle ranch on top and serve.
5
Meal Prep Tip: Store the chicken and ranch separately from the coleslaw. Combine all components just before serving to keep the slaw crisp.
2. Simple garlic bread
573cal, 20p, 60c, 24f (per meal)
Recipe has been scaled from original by 2.5x. 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. Lemon pepper chicken breast
1110cal, 191p, 5c, 35f (per meal)
1/4 cup (26g)
2 tbsp (28mL)
3 3/4 lbs (1680g)
Recipe has been scaled from original by 3.75x. 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. Roasted brussels sprouts
347cal, 10p, 18c, 20f (per meal)
3 tbsp (45mL)
1 1/2 lbs (680g)
4 dash, ground (1g)
1/4 tbsp (5g)
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
lunch prep - 2 days
1. Marinaded chicken breast
565cal, 101p, 3c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Sweet potato fries
397cal, 6p, 59c, 10f (per meal)
3 dash, ground (1g)
1/4 tbsp (5g)
1/4 tbsp (2g)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
1 1/2 lbs (681g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
3. Garlic collard greens
438cal, 20p, 13c, 23f (per meal)
8 1/4 clove(s) (25g)
1/4 tbsp (4g)
2 3/4 tbsp (41mL)
2 3/4 lbs (1247g)
Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Basic chicken breast
1190cal, 189p, 0c, 48f (per meal)
Recipe has been scaled from original by 1.88x. 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. Buttered broccoli
267cal, 6p, 4c, 23f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 2 days
1. Ranch chicken
1151cal, 127p, 13c, 66f (per meal)
1 1/4 packet (1 oz) (35g)
2 1/2 tbsp (38mL)
2 1/2 lbs (1120g)
10 tbsp (150mL)
Recipe has been scaled from original by 2.5x. 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. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. 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 and serve.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
1139cal, 102p, 21c, 61f (per meal)
5/8 small (44g)
2 1/2 large (410g)
1/3 tsp (0g)
1/3 tsp (1g)
2 1/2 tsp (13mL)
1 1/4 avocado(s) (251g)
2 1/2 can (430g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Tomato and avocado salad
352cal, 5p, 10c, 28f (per meal)
3 dash, ground (1g)
3 dash (2g)
3 dash (1g)
1 tsp (6mL)
3/4 medium whole (2-3/5" dia) (92g)
3/4 avocado(s) (151g)
1 1/2 tbsp (23mL)
1 1/2 tbsp minced (23g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
1047cal, 89p, 92c, 27f (per meal)
1/4 tbsp (4mL)
1 1/2 cup (45g)
6 slice(s), thick/large (1/2" thick) (162g)
6 tbsp (90g)
6 slice(s) (192g)
3/4 lbs (340g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
dinner prep - 2 days
1. Buffalo drumsticks
934cal, 72p, 1c, 71f (per meal)
2 lbs (907g)
4 dash, ground (1g)
4 dash (3g)
1 tbsp (15mL)
1/3 cup (80mL)
1
(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)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
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.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Tomato and avocado salad
469cal, 6p, 13c, 37f (per meal)
1 tsp, ground (2g)
1 tsp (6g)
1 tsp (3g)
1 tbsp (15mL)
2 medium whole (2-3/5" dia) (246g)
2 avocado(s) (402g)
4 tbsp (60mL)
4 tbsp minced (60g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.