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 (2975cals, 205g protein, 237g net carbs, 108g fat 61g fiber per day) cannot be customized.
Day 1
3050cals, 201g protein, 289g net carbs, 87g fat 78g fiber per day
4 serving(s) (1540cal, 71p, 187c, 32f)
18 oz (714cal, 113p, 0c, 29f)
3 1/2 serving(s) (676cal, 11p, 86c, 25f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Day 2
2975cals, 214g protein, 251g net carbs, 108g fat 39g fiber per day
1 2/3 serving(s) (1218cal, 44p, 148c, 44f)
2 cup(s) (298cal, 15p, 23c, 16f)
18 2/3 oz (691cal, 119p, 3c, 22f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
Day 3
3000cals, 256g protein, 284g net carbs, 60g fat 76g fiber per day
2 1/3 serving(s) (1213cal, 132p, 103c, 19f)
1 3/4 serving(s) (247cal, 3p, 31c, 11f)
8 oz (380cal, 55p, 11c, 13f)
3 1/2 serving(s) (817cal, 42p, 88c, 16f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 4
2975cals, 197g protein, 202g net carbs, 117g fat 78g fiber per day
1 wrap(s) (639cal, 59p, 35c, 26f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
8 oz (380cal, 55p, 11c, 13f)
3 1/2 serving(s) (817cal, 42p, 88c, 16f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 5
2950cals, 190g protein, 227g net carbs, 123g fat 46g fiber per day
4 wrap(s) (1367cal, 102p, 109c, 51f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
2 taco(s) (604cal, 45p, 30c, 33f)
3 1/4 cup(s) (434cal, 9p, 6c, 37f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
Day 6
2950cals, 191g protein, 205g net carbs, 129g fat 54g fiber per day
1 1/2 thigh(s) (683cal, 62p, 8c, 44f)
2 1/2 serving(s) (483cal, 8p, 62c, 18f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 potato(es) (1039cal, 108p, 110c, 13f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
Day 7
2950cals, 191g protein, 205g net carbs, 129g fat 54g fiber per day
1 1/2 thigh(s) (683cal, 62p, 8c, 44f)
2 1/2 serving(s) (483cal, 8p, 62c, 18f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 potato(es) (1039cal, 108p, 110c, 13f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
Grocery List (51 items)
Fats and Oils
Oil
1/2 cup (126mL)
Olive oil
2 1/2 tbsp (38mL)
Vegetables and Vegetable Products
Potatoes
4 1/4 large (3" to 4-1/4" dia.) (1568g)
Frozen mixed veggies
1 1/4 cup (169g)
Garlic
5 2/3 clove(s) (17g)
Onion
4 medium (2-1/2" dia) (441g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Carrots
8 1/4 medium (502g)
Tomatoes
11 medium whole (2-3/5" dia) (1346g)
Fresh spinach
5/6 10oz package (237g)
Fresh parsley
10 1/2 sprigs (11g)
Frozen broccoli
3 1/4 cup (296g)
Cucumber
1 cup slices (104g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Kale leaves
1 1/2 bunch (255g)
Poultry Products
Boneless skinless chicken breast, raw
7 1/3 lbs (3278g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Soups, Sauces, and Gravies
Vegetable broth
1 cup(s) (mL)
Apple cider vinegar
3 1/2 tbsp (3mL)
Salsa verde
3/4 jar (16 oz) (331g)
Chicken broth
3 1/2 cup(s) (mL)
Hot sauce
2 3/4 tbsp (41mL)
Barbecue sauce
2/3 cup (190g)
Pasta sauce
3 tbsp (49g)
Legumes and Legume Products
White beans, canned
2 can(s) (878g)
Lentils, raw
2 1/3 cup (448g)
Chickpeas, canned
3 1/2 can (1568g)
Canned great northern beans
1 1/6 can (~15 oz) (496g)
Hummus
1/2 cup (120g)
Spices and Herbs
Black pepper
1/4 oz (8g)
Salt
1/2 oz (18g)
Garlic powder
1/2 tbsp (5g)
Lemon pepper
3 1/2 tsp (8g)
Balsamic vinegar
1/4 cup (53mL)
Ground cumin
1 tsp (2g)
Fruits and Fruit Juices
Avocados
5 avocado(s) (1030g)
Lime juice
6 1/2 tbsp (99mL)
Lemon
1 1/2 small (87g)
Beverages
Water
9 1/2 cup(s) (2278mL)
Dairy and Egg Products
Whole milk
2 cup(s) (480mL)
Parmesan cheese
6 3/4 tbsp (42g)
Butter
5 3/4 tbsp (82g)
Feta cheese
4 oz (118g)
Cereal Grains and Pasta
Uncooked dry pasta
6 2/3 oz (190g)
Other
Teriyaki sauce
1/2 cup (120mL)
Mixed greens
1 cup (30g)
Italian seasoning
1/4 tbsp (3g)
Snacks
Tortilla chips
1 3/4 oz (50g)
Baked Products
Flour tortillas
6 2/3 tortilla (approx 7-8" dia) (328g)
Nut and Seed Products
Almonds
6 3/4 tbsp, whole (60g)
Pork Products
Pork shoulder
1/2 lbs (227g)
dinner prep - 1 days
1. Basic chicken breast
714cal, 113p, 0c, 29f (per meal)
Recipe has been scaled from original by 1.13x. 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. Mixed vegetables
121cal, 6p, 16c, 1f (per meal)
1 1/4 cup (169g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Baked fries
676cal, 11p, 86c, 25f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. White bean cassoulet
1540cal, 71p, 187c, 32f (per meal)
4 clove(s) (12g)
2 tbsp (30mL)
1 cup(s) (mL)
2 can(s) (878g)
2 medium (2-1/2" dia) (220g)
2 stalk, medium (7-1/2" - 8" long) (80g)
4 large (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
691cal, 119p, 3c, 22f (per meal)
3 1/2 tsp (8g)
1 3/4 tsp (9mL)
18 2/3 oz (523g)
Recipe has been scaled from original by 1.17x. 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
463cal, 32p, 68c, 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.
3. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. 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 - 1 days
1. Spinach parmesan pasta
1218cal, 44p, 148c, 44f (per meal)
1/4 cup(s) (66mL)
1/2 tbsp, ground (4g)
1/2 tsp (3g)
6 2/3 tbsp (42g)
5/6 10oz package (237g)
1 2/3 clove(s) (5g)
2 1/2 tbsp (36g)
6 2/3 oz (190g)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 2 days
1. Teriyaki chicken
380cal, 55p, 11c, 13f (per meal)
1/2 cup (120mL)
1 tbsp (15mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Lentils
347cal, 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.
3. Easy chickpea salad
817cal, 42p, 88c, 16f (per meal)
10 1/2 sprigs (11g)
3 1/2 tbsp (3mL)
1/4 cup (53mL)
3 1/2 cup cherry tomatoes (522g)
1 3/4 small (123g)
3 1/2 can (1568g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. White chicken chili soup
1213cal, 132p, 103c, 19f (per meal)
14 oz (397g)
56 tsp (299g)
1 1/6 can (~15 oz) (496g)
1 tsp (2g)
3 1/2 cup(s) (mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
In a new pot, add broth, chicken, beans, salsa, and cumin over medium-high heat and stir.
4
Allow to cook for about 5 minutes. Serve.
5
*Crock pot method: Add all ingredients (including the uncooked chicken) into the crock pot. Cook on low for 6-8 hours, or high for 3-4. Once finished, shred the chicken with two forks and serve.
lunch prep - 1 days
1. Buffalo chicken wrap
639cal, 59p, 35c, 26f (per meal)
1 tortilla (approx 10" dia) (72g)
1 tsp (5mL)
2 2/3 tbsp (40mL)
1/2 lbs (227g)
2 2/3 tbsp cherry tomatoes (25g)
1/3 avocado(s) (67g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
2
Heat the olive oil in a skillet over medium heat.
3
Add chicken to skillet and cook 7-10 minutes until cooked through.
4
Assemble wrap by taking a tortilla, topping with chicken, tomatoes and avocado, and wrapping.
5
Serve.
3. Tomato and avocado salad
411cal, 5p, 12c, 32f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (1g)
1/2 tbsp (7mL)
7/8 medium whole (2-3/5" dia) (108g)
7/8 avocado(s) (176g)
1 3/4 tbsp (26mL)
1 3/4 tbsp minced (26g)
Recipe has been scaled from original by 0.88x. 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.
dinner prep - 1 days
1. Slow cooker carnitas taocs
604cal, 45p, 30c, 33f (per meal)
2 tortilla medium (approx 6" dia) (60g)
2 tbsp (32g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork.
4
Place shredded pork on a tortilla. Top with salsa verde and serve.
2. Lentils
463cal, 32p, 68c, 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.
3. Buttered broccoli
434cal, 9p, 6c, 37f (per meal)
3 1/4 tbsp (46g)
1 1/2 dash (0g)
3 1/4 cup (296g)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.63x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 1 days
1. Grilled chicken hummus wrap
1367cal, 102p, 109c, 51f (per meal)
4 slice(s), thin/small (60g)
1/2 cup (75g)
1 cup slices (104g)
1/2 cup (120g)
1 cup (30g)
4 tortilla (approx 7-8" dia) (196g)
10 oz (284g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season chicken with a pinch of salt/pepper. Grill or pan fry chicken in a non-stick skillet until fully cooked. Once cool enough to touch, chop the chicken.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chicken. Wrap tortilla up and serve.
2. Carrot sticks
95cal, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
1039cal, 108p, 110c, 13f (per meal)
2 lbs (896g)
2/3 cup (190g)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Tomato and avocado salad
411cal, 5p, 12c, 32f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 3/4 medium whole (2-3/5" dia) (215g)
1 3/4 avocado(s) (352g)
1/4 cup (53mL)
1/4 cup minced (53g)
Recipe has been scaled from original by 1.75x. 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. Chicken thighs with tomatoes & feta
683cal, 62p, 8c, 44f (per meal)
1 1/2 oz (43g)
1/4 tbsp (3g)
3 tbsp (49g)
1 pint, cherry tomatoes (335g)
3 thigh (6 oz ea) (510g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season chicken with salt/pepper to taste.
2
Heat a walled skillet over medium heat and add the chicken, skin-side down. Cook until skin is browned and crispy, about 15 minutes.
3
Transfer chicken to a plate, skin-side up. Set aside.
4
Add tomatoes, sauce, and seasoning to the skillet and mix. Heat for about 10 minutes or until the tomatoes have burst.
5
Add back in the chicken skin-side up, and nestle it so the chicken touches the bottom of the skillet.
6
Continue cooking for about 10 minutes or until chicken reaches an internal temperature of 165 F (75 C).
7
Remove from heat, crumble feta on top, and serve.
2. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 small (87g)
1 1/2 bunch (255g)
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.
3. Baked fries
483cal, 8p, 62c, 18f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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.