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 (2900cal, 237g protein, 177g net carbs, 121g fat, 36g fiber per day) cannot be customized.
Day 1
2900cal, 182g protein, 91g net carbs, 188g fat, 30g fiber
2 sandwich(es) (1151cal, 69p, 59c, 64f)
2 serving(s) (284cal, 16p, 10c, 18f)
5 lettuce wrap(s) (1113cal, 79p, 18c, 78f)
2 serving(s) (361cal, 17p, 5c, 28f)
Day 2
2900cal, 278g protein, 162g net carbs, 112g fat, 33g fiber
2 thigh (904cal, 83p, 1c, 63f)
2 potato(es) (528cal, 12p, 98c, 2f)
24 oz (1086cal, 160p, 17c, 39f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 3
2900cal, 278g protein, 162g net carbs, 112g fat, 33g fiber
2 thigh (904cal, 83p, 1c, 63f)
2 potato(es) (528cal, 12p, 98c, 2f)
24 oz (1086cal, 160p, 17c, 39f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 4
2925cal, 195g protein, 212g net carbs, 124g fat, 45g fiber
2 1/2 serving(s) (1095cal, 102p, 54c, 46f)
2 serving(s) (347cal, 24p, 51c, 1f)
6 oz (385cal, 38p, 0c, 26f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
4 serving(s) (772cal, 12p, 98c, 29f)
Day 5
2925cal, 189g protein, 288g net carbs, 94g fat, 39g fiber
2 1/2 serving(s) (1095cal, 102p, 54c, 46f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 2/3 serving(s) (1226cal, 51p, 164c, 34f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
Day 6
2850cal, 269g protein, 162g net carbs, 110g fat, 36g fiber
2 1/2 sandwich(es) (1239cal, 97p, 60c, 64f)
3 serving(s) (227cal, 5p, 16c, 14f)
20 oz (789cal, 128p, 2c, 30f)
2 1/2 serving(s) (193cal, 12p, 26c, 1f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
Day 7
2850cal, 269g protein, 162g net carbs, 110g fat, 36g fiber
2 1/2 sandwich(es) (1239cal, 97p, 60c, 64f)
3 serving(s) (227cal, 5p, 16c, 14f)
20 oz (789cal, 128p, 2c, 30f)
2 1/2 serving(s) (193cal, 12p, 26c, 1f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
Grocery List (41 items)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Fats and Oils
Oil
1/4 lbs (135mL)
Mayonnaise
9 1/2 tbsp (143mL)
Balsamic vinaigrette
6 1/2 oz (190mL)
Olive oil
1/2 tbsp (8mL)
Salad dressing
1/2 cup (135mL)
Other
Italian seasoning
2 tsp (7g)
Mixed greens
2 1/2 package (5.5 oz) (388g)
Stir-fry sauce
10 tbsp (170g)
Dairy and Egg Products
Provolone cheese
2 1/2 slice(s) (70g)
Cheese
1/4 lbs (98g)
Fresh mozzarella cheese
1/3 lbs (132g)
Whole milk
1/4 gallon (881mL)
Blue cheese
2 oz (57g)
Vegetables and Vegetable Products
Onion
1 1/4 medium (2-1/2" dia) (138g)
Bell pepper
5 1/2 large (899g)
Romaine lettuce
5 leaf inner (30g)
Tomatoes
4 3/4 medium whole (2-3/5" dia) (585g)
Potatoes
6 large (3" to 4-1/4" dia.) (2214g)
Frozen mixed veggies
2 1/2 10oz package (710g)
Lima beans, frozen
1 1/4 package (10 oz) (355g)
Raw celery
2 1/2 stalk, small (5" long) (43g)
Beef Products
Sirloin steak, raw
10 oz (284g)
Flank steak, raw
30 oz (848g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
Meatballs, frozen
5 meatball(s) (142g)
Baked Products
Bread
14 slice (448g)
Spices and Herbs
Fresh basil
11 3/4 g (12g)
Taco seasoning mix
3 tbsp (26g)
Salt
1/2 oz (15g)
Paprika
4 dash (1g)
Thyme, dried
1/4 tbsp, ground (1g)
Black pepper
4 g (4g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/2 lbs (2478g)
Chicken thighs, with bone and skin, raw
30 oz (850g)
Beverages
Water
11 1/3 cup(s) (2713mL)
Legumes and Legume Products
Lentils, raw
3 cup (544g)
Soups, Sauces, and Gravies
Pasta sauce
3/8 jar (24 oz) (280g)
Cereal Grains and Pasta
Uncooked dry pasta
6 2/3 oz (190g)
Finfish and Shellfish Products
Canned tuna
1 1/2 lbs (709g)
dinner prep - 1 days
1. Philly cheesesteak lettuce wrap
1115 cals, 79p, 18c, 78f (per meal)
5 tsp (25mL)
5 dash (2g)
2 1/2 slice(s) (70g)
1 1/4 medium (2-1/2" dia) (138g)
2 1/2 small (185g)
10 oz (284g)
5 leaf inner (30g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
lunch prep - 1 days
1. Turkey, avocado sandwich
1150 cals, 69p, 59c, 64f (per meal)
1/2 cup (15g)
1/2 avocado(s) (101g)
4 slice, medium (1/4" thick) (80g)
2 tbsp (30mL)
1/2 lbs (227g)
2 slice (1 oz each) (56g)
4 slice (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking.
2. Caprese salad
285 cals, 16p, 10c, 18f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
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
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Blue cheese stuffed chicken thighs
905 cals, 83p, 1c, 63f (per meal)
4 dash (1g)
1/2 tbsp (8mL)
1/4 tbsp, ground (1g)
2 oz (57g)
4 thigh (6 oz ea) (680g)
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Basic baked potato
530 cals, 12p, 98c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
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.
3
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.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
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.
7
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.
dinner prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Baked fries
770 cals, 12p, 98c, 29f (per meal)
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
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.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. 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 - 2 days
1. Beef and vegetable stir fry
1095 cals, 102p, 54c, 46f (per meal)
5 dash (4g)
1 1/4 tsp, ground (3g)
1 1/4 tbsp (19mL)
2 1/2 10oz package (710g)
10 tbsp (170g)
30 oz (848g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed steak and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove steak and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return steak to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until steak is fully cooked.
6
Serve.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
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. Spaghetti and meatballs
1225 cals, 51p, 164c, 34f (per meal)
5 meatball(s) (142g)
3/8 jar (24 oz) (280g)
6 2/3 oz (190g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and meatballs as directed on packaging.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Balsamic chicken breast
790 cals, 128p, 2c, 30f (per meal)
1 1/4 tsp (5g)
5 tsp (25mL)
10 tbsp (150mL)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Lentils
405 cals, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. 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. Lima beans
195 cals, 12p, 26c, 1f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
lunch prep - 2 days
1. Tuna salad sandwich
1240 cals, 97p, 60c, 64f (per meal)
5 slice (160g)
1/4 cup (56mL)
1/3 tsp (0g)
1 1/4 stalk, small (5" long) (21g)
1/3 tsp (1g)
3/4 lbs (354g)
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.
2. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.