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)
        
        Legumes and Legume Products
      White beans, canned
            2 can(s) (878g)
Lentils, raw
            2 1/3 cup (448g)
Canned great northern beans
            1 1/6 can (~15 oz) (496g)
Chickpeas, canned
            3 1/2 can  (1568g)
Hummus
            1/2 cup (120g)
Vegetables and Vegetable Products
      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)
Potatoes
            4 1/4 large (3" to 4-1/4" dia.) (1568g)
Frozen mixed veggies
            1 1/4 cup (169g)
Fresh spinach
            5/6 10oz package (237g)
Tomatoes
            11 medium whole (2-3/5" dia) (1346g)
Fresh parsley
            10 1/2 sprigs (11g)
Cucumber
            1 cup slices (104g)
Frozen broccoli
            3 1/4 cup (296g)
Kale leaves
            1 1/2 bunch (255g)
Sweet potatoes
            4 sweetpotato, 5" long (840g)
Fats and Oils
      Oil
            1/2 cup (126mL)
Olive oil
            2 1/2 tbsp (38mL)
Soups, Sauces, and Gravies
      Vegetable broth
            1 cup(s) (mL)
Salsa verde
            3/4 jar (16 oz) (331g)
Chicken broth
            3 1/2 cup(s) (mL)
Apple cider vinegar
            3 1/2  tbsp (3mL)
Hot sauce
            2 3/4 tbsp (41mL)
Pasta sauce
            3 tbsp (49g)
Barbecue sauce
            2/3 cup (190g)
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)
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)
Beverages
      Water
            9 1/2 cup(s) (2278mL)
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)
Ground cumin
            1 tsp (2g)
Balsamic vinegar
            1/4 cup (53mL)
Cereal Grains and Pasta
      Uncooked dry pasta
            6 2/3 oz (190g)
Fruits and Fruit Juices
      Avocados
            5 avocado(s) (1030g)
Lime juice
            6 1/2 tbsp (99mL)
Lemon
            1 1/2 small (87g)
Snacks
      Tortilla chips
            1 3/4 oz (50g)
Other
      Teriyaki sauce
            1/2 cup (120mL)
Mixed greens
            1 cup (30g)
Italian seasoning
            1/4 tbsp (3g)
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)
                lunch prep - 1 days
              
             
    1. White bean cassoulet
        1540cal, 71p, 187c, 32f (per meal)
      2 can(s) (878g)
    4 clove(s) (12g)
    2 tbsp (30mL)
    1 cup(s) (mL)
    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. 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. 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 - 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. 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. 
                  
                
                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)
      3 1/2 can  (1568g)
    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)
    
        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. 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.
                  
                
                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 - 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 - 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 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.
                  
                 
    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.
                  
                
                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.
                  
                 
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
     
    