3100 calorie intermittent fasting meal plan
In just a few clicks, generate your own 3100 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 (3075cal, 226g protein, 181g net carbs, 136g fat, 55g fiber per day) cannot be customized.
Day 1
3075cal, 220g protein, 197g net carbs, 136g fat, 45g fiber
3 1/2 sandwich(es) (1587cal, 130p, 98c, 68f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1 serving(s) (235cal, 3p, 7c, 18f)
3 cup(s) (344cal, 5p, 76c, 2f)
Day 2
3075cal, 206g protein, 278g net carbs, 99g fat, 62g fiber
2 wrap(s) (807cal, 65p, 50c, 36f)
2 1/2 serving(s) (525cal, 6p, 61c, 23f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 potato(es) (1039cal, 108p, 110c, 13f)
2 serving(s) (467cal, 24p, 50c, 9f)
Day 3
3050cal, 210g protein, 284g net carbs, 87g fat, 72g fiber
2 1/2 sandwich(es) (925cal, 69p, 63c, 36f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
2 potato(es) (1039cal, 108p, 110c, 13f)
2 serving(s) (467cal, 24p, 50c, 9f)
Day 4
3100cal, 202g protein, 183g net carbs, 149g fat, 52g fiber
2 1/2 sandwich(es) (925cal, 69p, 63c, 36f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
7 half pepper(s) (1283cal, 120p, 42c, 65f)
4 serving(s) (271cal, 5p, 17c, 19f)
Day 5
3050cal, 202g protein, 85g net carbs, 193g fat, 43g fiber
4 link (1028cal, 56p, 12c, 84f)
3 serving(s) (478cal, 21p, 14c, 25f)
7 half pepper(s) (1283cal, 120p, 42c, 65f)
4 serving(s) (271cal, 5p, 17c, 19f)
Day 6
3100cal, 270g protein, 121g net carbs, 144g fat, 57g fiber
16 oz (631cal, 102p, 1c, 24f)
3 3/4 serving(s) (597cal, 27p, 17c, 32f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
20 oz (1151cal, 127p, 13c, 66f)
1 1/4 serving(s) (263cal, 3p, 31c, 12f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 7
3100cal, 270g protein, 121g net carbs, 144g fat, 57g fiber
16 oz (631cal, 102p, 1c, 24f)
3 3/4 serving(s) (597cal, 27p, 17c, 32f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
20 oz (1151cal, 127p, 13c, 66f)
1 1/4 serving(s) (263cal, 3p, 31c, 12f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Grocery List (42 items)
Finfish and Shellfish Products
Canned tuna
4 1/2 can (774g)
Fruits and Fruit Juices
Avocados
4 1/4 avocado(s) (854g)
Lime juice
2 2/3 fl oz (83mL)
Fruit juice
24 fl oz (720mL)
Spices and Herbs
Salt
1 oz (27g)
Black pepper
1/4 oz (7g)
Garlic powder
1 tsp (3g)
Dijon mustard
3 1/2 tsp (18g)
Balsamic vinegar
2 tbsp (30mL)
Mustard
2 tsp (10g)
Rosemary, dried
5 tsp (6g)
Vegetables and Vegetable Products
Bell pepper
7 large (1161g)
Onion
2 medium (2-1/2" dia) (209g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (711g)
Romaine lettuce
1/8 head (77g)
Sweet potatoes
13 1/3 sweetpotato, 5" long (2800g)
Fresh parsley
6 sprigs (6g)
Collard greens
5 1/4 lbs (2381g)
Garlic
15 3/4 clove(s) (47g)
Frozen broccoli
5 cup (455g)
Fats and Oils
Olive oil
3 oz (90mL)
Salad dressing
3/4 cup (180mL)
Oil
1/4 lbs (135mL)
Ranch dressing
10 tbsp (150mL)
Balsamic vinaigrette
1/2 cup (120mL)
Baked Products
Bread
17 slice (544g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Dairy and Egg Products
Sliced cheese
1/2 lbs (203g)
Butter
2 tbsp (27g)
Mozzarella cheese, shredded
1 3/4 cup (151g)
Sausages and Luncheon Meats
Turkey cold cuts
14 oz (397g)
Roast beef cold cuts
1/2 lbs (227g)
Soups, Sauces, and Gravies
Barbecue sauce
2/3 cup (190g)
Apple cider vinegar
2 tbsp (2mL)
Pesto sauce
1 1/6 jar (6.25 oz) (207g)
Poultry Products
Boneless skinless chicken breast, raw
8 1/3 lbs (3717g)
Legumes and Legume Products
Chickpeas, canned
2 can (896g)
Other
Mixed greens
12 cup (360g)
Italian pork sausage, raw
4 link (430g)
Ranch dressing mix
1 1/4 packet (1 oz) (35g)
Italian seasoning
1 tsp (4g)
Cereal Grains and Pasta
Quinoa, uncooked
6 1/4 tbsp (66g)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
3. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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. Turkey sandwich with mustard
1585 cals, 130p, 98c, 68f (per meal)
3 1/2 tsp (18g)
3 1/2 leaf inner (21g)
7 slice(s), thin/small (105g)
7 slice (224g)
7 slice (3/4 oz ea) (147g)
14 oz (397g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese, lettuce, and tomato.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
1040 cals, 108p, 110c, 13f (per meal)
4 sweetpotato, 5" long (840g)
2/3 cup (190g)
2 lbs (896g)
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. Easy chickpea salad
465 cals, 24p, 50c, 9f (per meal)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Roast beef wrap
805 cals, 65p, 50c, 36f (per meal)
2 slice (1 oz ea) (56g)
2 tortilla (approx 7-8" dia) (98g)
1/2 lbs (227g)
2 tsp (10g)
2 leaf outer (56g)
1 plum tomato (62g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
3. Roasted rosemary sweet potatoes
525 cals, 6p, 61c, 23f (per meal)
1 2/3 sweetpotato, 5" long (350g)
2 1/2 tsp (3g)
5 tsp (25mL)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
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. Mashed sweet potatoes with butter
375 cals, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
3. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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 - 2 days
1. Pesto chicken & quinoa stuffed peppers
1285 cals, 120p, 42c, 66f (per meal)
7 medium (833g)
1 3/4 cup (150g)
1 1/6 jar (6.25 oz) (207g)
6 1/4 tbsp (66g)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.17x. 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
Cook quinoa according to package. Should yield about 1 cup of cooked quinoa. Set aside.
4
Meanwhile, turn on broiler and place bell peppers under broiler for 5 minutes until skin blisters and blackens. Remove and set aside.
5
Preheat oven to 350 F (180 C).
6
In a medium bowl mix the quinoa, chicken, cheese, and pesto together.
7
When peppers have cooled, cut in half and remove seeds.
8
Fill pepper halves with chicken mixture and top with cheese.
9
Bake for 10 minutes. Serve.
2. Simple mixed greens salad
270 cals, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Italian sausage
1030 cals, 56p, 12c, 84f (per meal)
4 link (430g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Garlic collard greens
480 cals, 21p, 14c, 25f (per meal)
1 1/2 lbs (680g)
1 1/2 tbsp (23mL)
4 1/2 clove(s) (14g)
3 dash (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Ranch chicken
1150 cals, 127p, 13c, 66f (per meal)
1 1/4 packet (1 oz) (35g)
2 1/2 tbsp (38mL)
2 1/2 lbs (1120g)
10 tbsp (150mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Roasted rosemary sweet potatoes
265 cals, 3p, 31c, 12f (per meal)
1 2/3 sweetpotato, 5" long (350g)
2 1/2 tsp (3g)
5 tsp (25mL)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 2 days
1. Balsamic chicken breast
630 cals, 102p, 1c, 24f (per meal)
1 tsp (4g)
4 tsp (20mL)
1/2 cup (120mL)
2 lbs (907g)
Recipe has been scaled from original by 2x. 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. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Garlic collard greens
595 cals, 27p, 17c, 32f (per meal)
3 3/4 lbs (1701g)
1/4 cup (56mL)
11 1/4 clove(s) (34g)
1 tsp (6g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.