3000 calorie intermittent fasting meal plan
In just a few clicks, generate your own 3000 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 (3000cal, 214g protein, 202g net carbs, 130g fat, 39g fiber per day) cannot be customized.
Day 1
3000cal, 195g protein, 123g net carbs, 174g fat, 40g fiber
1 3/4 serving(s) (1219cal, 58p, 80c, 72f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
Day 2
3000cal, 195g protein, 123g net carbs, 174g fat, 40g fiber
1 3/4 serving(s) (1219cal, 58p, 80c, 72f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
Day 3
2975cal, 223g protein, 153g net carbs, 148g fat, 32g fiber
18 2/3 oz (1089cal, 84p, 1c, 83f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
4 serving(s) (1258cal, 126p, 122c, 23f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
Day 4
2975cal, 241g protein, 257g net carbs, 91g fat, 41g fiber
3 1/2 sandwich(es) (1222cal, 104p, 107c, 32f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
4 serving(s) (1258cal, 126p, 122c, 23f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
Day 5
2975cal, 203g protein, 196g net carbs, 139g fat, 31g fiber
3 1/2 sandwich(es) (1222cal, 104p, 107c, 32f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
1 1/2 serving(s) (771cal, 59p, 8c, 55f)
2 serving(s) (361cal, 17p, 5c, 28f)
2 container(s) (362cal, 17p, 63c, 5f)
Day 6
3000cal, 221g protein, 280g net carbs, 92g fat, 44g fiber
2 1/2 sandwich(es) (925cal, 69p, 63c, 36f)
4 container(s) (620cal, 49p, 65c, 16f)
2 serving(s) (1264cal, 95p, 137c, 34f)
2 serving(s) (196cal, 8p, 14c, 6f)
Day 7
3000cal, 221g protein, 280g net carbs, 92g fat, 44g fiber
2 1/2 sandwich(es) (925cal, 69p, 63c, 36f)
4 container(s) (620cal, 49p, 65c, 16f)
2 serving(s) (1264cal, 95p, 137c, 34f)
2 serving(s) (196cal, 8p, 14c, 6f)
Grocery List (42 items)
Fruits and Fruit Juices
Avocados
6 1/3 avocado(s) (1273g)
Lime juice
3 tbsp (43mL)
Lemon
2 small (121g)
Lemon juice
1/2 tbsp (8mL)
Spices and Herbs
Salt
11 g (11g)
Black pepper
1/8 oz (4g)
Other
Mixed greens
20 cup (600g)
Chicken, drumsticks, with skin
18 3/4 oz (529g)
Rotisserie chicken, cooked
1/2 lbs (255g)
Vegetables and Vegetable Products
Onion
2 small (149g)
Tomatoes
8 1/2 medium whole (2-3/5" dia) (1031g)
Garlic
7 clove (21g)
Shallots
1/4 cup chopped (35g)
Kale leaves
2 bunch (354g)
Frozen broccoli
2 package (568g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Carrots
1 medium (61g)
Romaine lettuce
2 hearts (1000g)
Leeks
2 leek (178g)
Finfish and Shellfish Products
Canned tuna
8 1/2 can (1462g)
Shrimp, raw
14 oz (397g)
Dairy and Egg Products
Whole milk
2 1/2 cup (600mL)
Butter
1/2 cup (99g)
Heavy cream
2/3 cup (158mL)
Parmesan cheese
1 3/4 tbsp (9g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Lowfat flavored greek yogurt
8 (5.3 oz ea) container(s) (1200g)
Cereal Grains and Pasta
Uncooked dry pasta
19 oz (542g)
Beverages
Water
7/8 cup(s) (209mL)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (896g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2 pouch (~5.6 oz) (316g)
Fats and Oils
Olive oil
1 1/3 oz (43mL)
Salad dressing
13 1/2 tbsp (203mL)
Oil
1 oz (32mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
3 tbsp (46mL)
Vegetable broth
4 cup(s) (mL)
Nut and Seed Products
Roasted cashews
10 tbsp, halves and whole (86g)
Sunflower kernels
2 oz (57g)
Legumes and Legume Products
Hummus
14 tbsp (210g)
Baked Products
Bread
1 2/3 lbs (768g)
Sausages and Luncheon Meats
Turkey cold cuts
1 3/4 lbs (794g)
Beef Products
Ground beef (93% lean)
1 1/2 lbs (678g)
dinner prep - 2 days
1. Avocado tuna salad
1310 cals, 122p, 17c, 72f (per meal)
3 avocado(s) (603g)
2 tbsp (30mL)
1/4 tbsp (2g)
1/4 tbsp (1g)
6 cup (180g)
1 1/2 small (105g)
6 can (1032g)
1 1/2 cup, chopped (270g)
Recipe has been scaled from original by 6x. 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.
lunch prep - 2 days
1. Shrimp scampi
1220 cals, 58p, 80c, 73f (per meal)
14 oz (397g)
7 clove (21g)
1/2 cup (99g)
2/3 cup (158mL)
1/2 lbs (200g)
7/8 cup(s) (207mL)
1 3/4 tbsp (9g)
1/4 cup chopped (35g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Clean the shrimp and start cooking the pasta according to the instructions on the box.
2
While the pasta cooks, mince the shallot and the garlic.
3
Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
4
Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
5
Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
6
Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
7
Transfer to serving dish and top with parmesan cheese (optional).
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. 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 - 2 days
1. Chicken-broccoli-rice bowl
1260 cals, 126p, 122c, 23f (per meal)
2 lbs (896g)
2 package (568g)
2 pouch (~5.6 oz) (316g)
1 tsp (6g)
1 tsp, ground (2g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
2. Simple mixed greens salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Buffalo drumsticks
1090 cals, 84p, 1c, 83f (per meal)
3 tbsp (47mL)
1 3/4 tsp (9mL)
1/4 tsp (2g)
1/4 tsp, ground (1g)
18 2/3 oz (529g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
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. Simple kale & avocado salad
385 cals, 8p, 16c, 26f (per meal)
5/6 bunch (142g)
5/6 small (48g)
5/6 avocado(s) (168g)
Recipe has been scaled from original by 0.83x. 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. Turkey & hummus deli sandwich
1220 cals, 104p, 107c, 32f (per meal)
1 tsp (4mL)
1 3/4 cup (53g)
7 slice(s), thick/large (1/2" thick) (189g)
1/2 cup (105g)
7 slice(s) (224g)
14 oz (397g)
Recipe has been scaled from original by 3.5x. 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.
2. Roasted cashews
260 cals, 7p, 13c, 20f (per meal)
5 tbsp, halves and whole (43g)
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
770 cals, 59p, 8c, 55f (per meal)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3/8 cucumber (8-1/4") (113g)
3/4 large whole (3" dia) (137g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
dinner prep - 2 days
1. Leek & ground beef pasta
1265 cals, 95p, 137c, 34f (per meal)
1 tbsp (15mL)
4 cup(s) (mL)
3/4 lbs (342g)
1 1/2 lbs (678g)
2 leek (178g)
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.
2. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (per meal)
3 tbsp (45mL)
2 medium whole (2-3/5" dia) (246g)
1 medium (61g)
2 hearts (1000g)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Avocado tuna salad sandwich
925 cals, 69p, 63c, 36f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
2 1/2 tsp (13mL)
1 1/4 avocado(s) (251g)
2 1/2 can (430g)
10 slice (320g)
5/8 small (44g)
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
Place mixture in between bread slices and serve.
2. Lowfat Greek yogurt
620 cals, 49p, 65c, 16f (per meal)
4 (5.3 oz ea) container(s) (600g)