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 (3075cals, 252g protein, 205g net carbs, 123g fat 35g fiber per day) cannot be customized.
Day 1
3075cals, 317g protein, 217g net carbs, 89g fat 34g fiber per day
4 serving(s) (1330cal, 158p, 78c, 33f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
21 1/3 oz (790cal, 135p, 3c, 25f)
3 1/2 serving(s) (212cal, 4p, 9c, 16f)
2 serving(s) (573cal, 17p, 116c, 3f)
Day 2
3075cals, 317g protein, 217g net carbs, 89g fat 34g fiber per day
4 serving(s) (1330cal, 158p, 78c, 33f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
21 1/3 oz (790cal, 135p, 3c, 25f)
3 1/2 serving(s) (212cal, 4p, 9c, 16f)
2 serving(s) (573cal, 17p, 116c, 3f)
Day 3
3050cals, 223g protein, 190g net carbs, 139g fat 38g fiber per day
2 1/2 sandwich(es) (1152cal, 56p, 69c, 67f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
2 1/4 serving(s) (1011cal, 118p, 25c, 45f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
1/2 cup rice, cooked (109cal, 2p, 24c, 0f)
Day 4
3050cals, 223g protein, 190g net carbs, 139g fat 38g fiber per day
2 1/2 sandwich(es) (1152cal, 56p, 69c, 67f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
2 1/4 serving(s) (1011cal, 118p, 25c, 45f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
1/2 cup rice, cooked (109cal, 2p, 24c, 0f)
Day 5
3075cals, 229g protein, 254g net carbs, 111g fat 37g fiber per day
2 sandwich(es) (1084cal, 50p, 52c, 71f)
2 bar (490cal, 40p, 52c, 10f)
2 1/2 potato(es) (1299cal, 135p, 138c, 16f)
3 serving(s) (203cal, 4p, 13c, 14f)
Day 6
3075cals, 218g protein, 160g net carbs, 159g fat 35g fiber per day
2 sandwich(es) (1084cal, 50p, 52c, 71f)
2 bar (490cal, 40p, 52c, 10f)
2 serving(s) (1395cal, 126p, 33c, 78f)
1 grapefruit (119cal, 2p, 23c, 0f)
Day 7
3125cals, 237g protein, 204g net carbs, 137g fat 31g fiber per day
14 2/3 oz (429cal, 87p, 0c, 9f)
3 2/3 serving(s) (891cal, 12p, 134c, 33f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
2 serving(s) (1395cal, 126p, 33c, 78f)
1 grapefruit (119cal, 2p, 23c, 0f)
Grocery List (39 items)
Fats and Oils
Olive oil
2 1/2 oz (77mL)
Salad dressing
3/4 cup (180mL)
Oil
1/2 lbs (221mL)
Mayonnaise
1/2 cup (120mL)
Pork Products
Pork tenderloin, raw
4 lbs (1776g)
Spices and Herbs
Black pepper
4 g (4g)
Salt
1/2 oz (16g)
Paprika
1/3 oz (9g)
Lemon pepper
2 2/3 tbsp (18g)
Thyme, dried
1 tbsp, leaves (3g)
Yellow mustard
1 tsp or 1 packet (5g)
Vegetables and Vegetable Products
Frozen broccoli
2 package (568g)
Sweet potatoes
6 1/2 sweetpotato, 5" long (1365g)
Kale leaves
7 cup, chopped (280g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (568g)
Carrots
2 1/4 medium (137g)
Beets, precooked (canned or refrigerated)
18 oz (510g)
Onion
2 1/3 small (163g)
Frozen sugar snap peas
2 1/3 cup (336g)
Other
Mixed greens
18 cup (540g)
Protein bar (20g protein)
4 bar (200g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2 pouch (~5.6 oz) (316g)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3670g)
Nut and Seed Products
Sunflower kernels
1/4 lbs (99g)
Soups, Sauces, and Gravies
Pesto sauce
10 tbsp (160g)
Apple cider vinegar
2 1/4 tsp (1mL)
Barbecue sauce
6 3/4 tbsp (119g)
Dairy and Egg Products
Fresh mozzarella cheese
10 slices (284g)
Eggs
12 medium (528g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Butter
2 3/4 tbsp (39g)
Baked Products
Bread
1 1/4 lbs (576g)
Beverages
Water
8 cup(s) (1856mL)
Legumes and Legume Products
Lentils, raw
1 1/3 cup (256g)
Chickpeas, canned
1 1/3 cup(s) (320g)
Cereal Grains and Pasta
Long-grain white rice
1 1/4 cup (231g)
Fruits and Fruit Juices
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Canned black olives
24 large olives (106g)
Lemon juice
4 tbsp (60mL)
lunch prep - 2 days
1. Pork-broccoli-sweet potato bowl
1330cal, 158p, 78c, 33f (per meal)
2 2/3 tbsp (40mL)
3 lbs (1361g)
1 tsp, ground (2g)
1 tsp (6g)
2 package (568g)
4 sweetpotato, 5" long (840g)
1 tsp (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
790cal, 136p, 4c, 25f (per meal)
2 2/3 tbsp (18g)
4 tsp (20mL)
2 2/3 lbs (1195g)
Recipe has been scaled from original by 2.67x. 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. Flavored rice mix
573cal, 17p, 116c, 3f (per meal)
2 pouch (~5.6 oz) (316g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Sauteed Kale
212cal, 4p, 9c, 17f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 2 days
1. Caprese sandwich
1152cal, 56p, 69c, 67f (per meal)
5 tbsp (80g)
5 slices (142g)
5 slice(s), thick/large (1/2" thick) (135g)
5 slice(s) (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
1011cal, 118p, 25c, 45f (per meal)
2 1/4 medium (137g)
2 1/4 lbs (1008g)
2 1/4 tsp (1mL)
1 tsp, leaves (1g)
1/4 cup (68mL)
18 oz (510g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. White rice
109cal, 2p, 24c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
3. Lentils
463cal, 32p, 68c, 1f (per meal)
Recipe has been scaled from original by 1.33x. 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.
lunch prep - 2 days
1. Egg salad sandwich
1084cal, 50p, 52c, 71f (per meal)
4 dash or 1 packet (3g)
2 dash (1g)
4 slice (128g)
2 dash (0g)
2 dash (1g)
1/2 small (35g)
4 tbsp (60mL)
6 medium (264g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
dinner prep - 1 days
1. Bbq chicken stuffed sweet potatoes
1299cal, 135p, 138c, 16f (per meal)
1 1/4 lbs (560g)
6 2/3 tbsp (119g)
2 1/2 sweetpotato, 5" long (525g)
Recipe has been scaled from original by 1.25x. 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. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Mediterranean chicken salad with lemon yogurt dressing
1395cal, 126p, 33c, 78f (per meal)
1 1/3 small (93g)
24 large olives (106g)
1 1/3 cup(s) (320g)
4 tbsp (60mL)
2 lbs (907g)
2 tsp, leaves (2g)
2 tsp (5g)
1/2 cup (120mL)
2 cup cherry tomatoes (298g)
3/4 cup (210g)
6 cup (180g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chicken for about 10 minutes or until it is cooked through and no longer pink inside. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chicken, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chicken, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Pork tenderloin
429cal, 87p, 0c, 9f (per meal)
14 2/3 oz (416g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Olive oil drizzled sugar snap peas
286cal, 10p, 14c, 17f (per meal)
3 1/2 tsp (18mL)
2 1/3 cup (336g)
1/4 tsp (1g)
1/4 tsp (0g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Buttery white rice
891cal, 13p, 134c, 33f (per meal)
1 cup (170g)
2 cup(s) (435mL)
1 tsp (6g)
2 3/4 tbsp (39g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.