7-day meal plan with recipes and a grocery list
3000 calorie intermittent fasting meal plan
2975calories
205gprotein
237gnet carbs
108gfat
per day
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Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
3050cals, 201g protein, 289g net carbs, 87g fat 78g fiber per day
Day 2
2975cals, 214g protein, 251g net carbs, 108g fat 39g fiber per day
Day 3
3000cals, 256g protein, 284g net carbs, 60g fat 76g fiber per day
Day 4
2975cals, 197g protein, 202g net carbs, 117g fat 78g fiber per day
Day 5
2950cals, 190g protein, 227g net carbs, 123g fat 46g fiber per day
Day 6
2950cals, 191g protein, 205g net carbs, 129g fat 54g fiber per day
Day 7
2950cals, 191g protein, 205g net carbs, 129g fat 54g fiber per day
Grocery List (51 items)
Soups, Sauces, and Gravies
Vegetable broth
1 cup(s)
Chicken broth
3 1/2 cup(s)
Salsa verde
3/4 jar (16 oz)
Apple cider vinegar
3 1/2 tbsp
Hot sauce
2 3/4 tbsp
Pasta sauce
1/6 cup(s)
Barbecue sauce
2/3 cup
Fats and Oils
Oil
1/2 cup
Olive oil
2 1/2 tbsp
Vegetables and Vegetable Products
Carrots
8 1/4 medium
Garlic
5 2/3 clove(s)
Raw celery
2 stalk, medium (7-1/2" - 8" long)
Onion
4 medium (2-1/2" dia)
Frozen mixed veggies
1 1/4 cup
Potatoes
4 1/4 large (3" to 4-1/4" dia.)
Fresh spinach
5/6 10oz package
Tomatoes
11 medium whole (2-3/5" dia)
Fresh parsley
10 1/2 sprigs
Cucumber
1 cup slices
Frozen broccoli
3 1/4 cup
Kale leaves
1 1/2 bunch
Sweet potatoes
4 sweetpotato, 5" long
29 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 1 days
1. White bean cassoulet
1540cal, 71p, 187c, 32f (per meal)
1 cup(s) (mL)
2 tbsp (30mL)
4 large (288g)
4 clove(s) (12g)
2 stalk, medium (7-1/2" - 8" long) (80g)
2 medium (2-1/2" dia) (220g)
2 can(s) (878g)
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)
6 2/3 oz (190g)
2 1/2 tbsp (36g)
5/6 10oz package (237g)
6 2/3 tbsp (42g)
1/2 tsp (3g)
1/2 tbsp, ground (4g)
1/4 cup(s) (66mL)
1 2/3 clove(s) (5g)
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)
18 2/3 oz (523g)
1 3/4 tsp (9mL)
3 1/2 tsp (8g)
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)
4 tsp minced (20g)
4 tsp (20mL)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
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)
3 1/2 cup(s) (mL)
1 tsp (2g)
56 tsp (299g)
14 oz (397g)
1 1/6 can (~15 oz) (496g)
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 tbsp (15mL)
1/2 cup (120mL)
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)
1/4 cup (53mL)
3 1/2 tbsp (3mL)
3 1/2 can(s) (1568g)
1 3/4 small (123g)
3 1/2 cup cherry tomatoes (522g)
10 1/2 sprigs (11g)
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 1/3 dash, ground (0g)
1 1/3 dash (1g)
2 2/3 tbsp (40mL)
1 tsp (5mL)
1 tortilla (approx 10" dia) (72g)
1/2 lbs (227g)
1/3 avocado(s) (67g)
2 2/3 tbsp cherry tomatoes (25g)
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 3/4 tbsp minced (26g)
1 3/4 tbsp (26mL)
1/2 tbsp (7mL)
1/2 tsp (1g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
7/8 avocado(s) (176g)
7/8 medium whole (2-3/5" dia) (108g)
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)
10 oz (284g)
4 tortilla (approx 7-8" dia) (196g)
1 cup (30g)
1/2 cup (120g)
1/2 cup (75g)
1 cup slices (104g)
4 slice(s), thin/small (60g)
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)
1/2 lbs (227g)
2 tbsp (32g)
2 tortilla medium (approx 6" dia) (60g)
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)
1 1/2 dash (1g)
3 1/4 cup (296g)
1 1/2 dash (0g)
3 1/4 tbsp (46g)
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)
3 thigh(s) (510g)
1 1/2 oz (43g)
1/4 tbsp (3g)
1/6 cup(s) (49g)
1 pint, cherry tomatoes (335g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season the chicken generously with salt and pepper.
2
Heat a deep skillet over medium heat. Add the chicken skin-side down and cook until the skin is well browned and crispy, about 12-15 minutes. Transfer the chicken to a plate, skin-side up, and set aside.
3
Add the tomatoes, tomato sauce, and seasoning. Stir to combine and simmer for about 10 minutes, until the tomatoes begin to burst and the sauce thickens slightly.
4
Return the chicken to the skillet, skin-side up, nestling it so the meat touches the sauce while keeping the skin exposed. Continue cooking for 8-12 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
5
Remove from heat, crumble feta over the top, and serve.
2. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 bunch (255g)
1 1/2 avocado(s) (302g)
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)
2/3 cup (190g)
2 lbs (896g)
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)
1/4 cup minced (53g)
1/4 cup (53mL)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
1 3/4 avocado(s) (352g)
1 3/4 medium whole (2-3/5" dia) (215g)
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.
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