3200 calorie intermittent fasting meal plan
In just a few clicks, generate your own 3200 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 (3175cals, 273g protein, 119g net carbs, 160g fat 42g fiber per day) cannot be customized.
Day 1
3225cals, 272g protein, 208g net carbs, 126g fat 43g fiber per day
2 1/2 potato(es) (1299cal, 135p, 138c, 16f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
10 meatballs (875cal, 106p, 18c, 42f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
Day 2
3175cals, 248g protein, 93g net carbs, 183g fat 39g fiber per day
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
2/3 cup(s) (633cal, 24p, 13c, 50f)
1 container (139cal, 20p, 8c, 3f)
10 meatballs (875cal, 106p, 18c, 42f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
Day 3
3125cals, 275g protein, 49g net carbs, 185g fat 45g fiber per day
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
2/3 cup(s) (633cal, 24p, 13c, 50f)
1 container (139cal, 20p, 8c, 3f)
24 oz (952cal, 151p, 0c, 39f)
2 3/4 serving(s) (645cal, 8p, 18c, 50f)
Day 4
3175cals, 272g protein, 56g net carbs, 189g fat 41g fiber per day
16 oz (1116cal, 103p, 19c, 69f)
2 serving(s) (460cal, 9p, 19c, 31f)
24 oz (952cal, 151p, 0c, 39f)
2 3/4 serving(s) (645cal, 8p, 18c, 50f)
Day 5
3200cals, 277g protein, 126g net carbs, 161g fat 35g fiber per day
16 oz (1116cal, 103p, 19c, 69f)
2 serving(s) (460cal, 9p, 19c, 31f)
24 oz (947cal, 153p, 2c, 36f)
3 1/2 serving(s) (676cal, 11p, 86c, 25f)
Day 6
3175cals, 326g protein, 161g net carbs, 121g fat 33g fiber per day
24 oz (888cal, 152p, 4c, 28f)
3 serving(s) (382cal, 4p, 15c, 31f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
24 oz (947cal, 153p, 2c, 36f)
3 1/2 serving(s) (676cal, 11p, 86c, 25f)
Day 7
3175cals, 243g protein, 139g net carbs, 157g fat 56g fiber per day
24 oz (888cal, 152p, 4c, 28f)
3 serving(s) (382cal, 4p, 15c, 31f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
2 serving(s) (572cal, 58p, 40c, 15f)
2 3/4 serving(s) (645cal, 8p, 18c, 50f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
Grocery List (37 items)
Poultry Products
Boneless skinless chicken breast, raw
10 3/4 lbs (4833g)
Chicken thighs, with bone and skin, raw
2 lbs (907g)
Soups, Sauces, and Gravies
Barbecue sauce
6 3/4 tbsp (119g)
Vegetables and Vegetable Products
Sweet potatoes
6 1/2 sweetpotato, 5" long (1365g)
Tomatoes
13 1/3 medium whole (2-3/5" dia) (1636g)
Onion
2 medium (2-1/2" dia) (204g)
Kale leaves
3 2/3 bunch (624g)
Potatoes
3 1/2 large (3" to 4-1/4" dia.) (1292g)
Garlic
3 clove(s) (9g)
Frozen broccoli
1/2 package (142g)
Spices and Herbs
Black pepper
1/4 oz (8g)
Salt
1 oz (31g)
Garlic powder
1 tbsp (10g)
Ground cumin
1 tsp (2g)
Rosemary, dried
1 tsp (1g)
Onion powder
1 tsp (2g)
Dried dill weed
1 tsp (1g)
Oregano, dried
1 tsp, ground (2g)
Thyme, dried
2 tsp, ground (3g)
Brown deli mustard
3 tbsp (45g)
Lemon pepper
3 tbsp (21g)
Paprika
4 dash (1g)
Fats and Oils
Olive oil
1/4 lbs (136mL)
Oil
1/4 lbs (131mL)
Balsamic vinaigrette
3/4 cup (180mL)
Fruits and Fruit Juices
Avocados
10 avocado(s) (2044g)
Lime juice
5 fl oz (160mL)
Lemon
3 2/3 small (213g)
Beef Products
Ground beef (93% lean)
2 lbs (908g)
Other
Tzatziki
1 1/4 cup(s) (280g)
Mixed greens
3 1/2 cup (105g)
Protein greek yogurt, flavored
2 container (300g)
Italian seasoning
1 container (.75 oz) (22g)
Dairy and Egg Products
Whole milk
5 cup(s) (1200mL)
Finfish and Shellfish Products
Canned tuna
3 1/2 can (602g)
Legumes and Legume Products
Roasted peanuts
2 cup (265g)
Sweets
Honey
2 tbsp (42g)
lunch 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. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. 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 - 2 days
1. Beef gyro meatballs with tzatziki
875cal, 106p, 18c, 42f (per meal)
2 lbs (908g)
1 1/4 cup(s) (280g)
1 tsp (5mL)
1 tsp (2g)
1 tsp (1g)
1 tsp (2g)
1 tsp (3g)
1 tsp (1g)
1 tsp, ground (2g)
1
Add beef, spices, and a hefty pinch of salt to a large bowl and knead together until spices are well incorporated.
2
Shape meat into small meatballs (use the number of meatballs listed in the recipe details above).
3
Heat oil in a skillet over medium heat. Add the meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
4
Remove the pan and serve with tzatziki.
3. Simple kale & avocado salad
384cal, 8p, 16c, 26f (per meal)
1 2/3 avocado(s) (335g)
1 2/3 bunch (284g)
1 2/3 small (97g)
Recipe has been scaled from original by 1.67x. 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.
lunch prep - 2 days
1. Avocado tuna salad
764cal, 71p, 10c, 42f (per meal)
7/8 small (61g)
14 tbsp, chopped (158g)
3 1/2 can (602g)
3 1/2 cup (105g)
1/2 tsp (0g)
1/2 tsp (1g)
3 1/2 tsp (18mL)
1 3/4 avocado(s) (352g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Basic chicken breast
952cal, 151p, 0c, 39f (per meal)
Recipe has been scaled from original by 3x. 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. Tomato and avocado salad
645cal, 8p, 18c, 50f (per meal)
1/2 tbsp, ground (3g)
1/2 tbsp (8g)
1/2 tbsp (4g)
4 tsp (21mL)
2 3/4 medium whole (2-3/5" dia) (338g)
2 3/4 avocado(s) (553g)
1/3 cup (83mL)
1/3 cup minced (83g)
Recipe has been scaled from original by 2.75x. 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. Honey mustard chicken thighs w/ skin
1116cal, 103p, 19c, 69f (per meal)
2 lbs (907g)
4 dash (3g)
2 tsp, ground (3g)
2 tbsp (42g)
3 tbsp (45g)
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Simple kale & avocado salad
460cal, 9p, 19c, 31f (per meal)
2 avocado(s) (402g)
2 bunch (340g)
2 small (116g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Balsamic chicken breast
947cal, 153p, 2c, 36f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3/4 cup (180mL)
3 lbs (1361g)
Recipe has been scaled from original by 3x. 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. Baked fries
676cal, 11p, 86c, 25f (per meal)
Recipe has been scaled from original by 1.75x. 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 - 2 days
1. Lemon pepper chicken breast
888cal, 152p, 4c, 28f (per meal)
3 tbsp (21g)
1 1/2 tbsp (23mL)
3 lbs (1344g)
Recipe has been scaled from original by 3x. 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. Mashed sweet potatoes
275cal, 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. Sauteed garlic & herb tomatoes
382cal, 4p, 15c, 31f (per meal)
1/2 tbsp (9g)
1 1/2 tbsp (16g)
3 pint, cherry tomatoes (894g)
3 clove(s) (9g)
1/4 cup (68mL)
3 dash, ground (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
dinner prep - 1 days
1. Chicken-broccoli-sweet potato bowl
572cal, 58p, 40c, 15f (per meal)
1/2 lbs (224g)
4 dash (1g)
1 sweetpotato, 5" long (210g)
2 tsp (10mL)
4 dash, ground (1g)
4 dash (3g)
1/2 package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of 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 spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
3. Tomato and avocado salad
645cal, 8p, 18c, 50f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1/4 tbsp (2g)
2 tsp (10mL)
1 1/2 medium whole (2-3/5" dia) (169g)
1 1/2 avocado(s) (276g)
2 3/4 tbsp (41mL)
2 3/4 tbsp minced (41g)
Recipe has been scaled from original by 1.38x. 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.