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 (3150cal, 227g protein, 218g net carbs, 137g fat, 37g fiber per day) cannot be customized.
Day 1
3175cal, 230g protein, 140g net carbs, 172g fat, 35g fiber
2 pack(s) (1240cal, 96p, 31c, 79f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 serving(s) (1222cal, 100p, 30c, 74f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
Day 2
3150cal, 207g protein, 211g net carbs, 149g fat, 34g fiber
12 oz salmon (1264cal, 82p, 19c, 92f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 burger(s) (1252cal, 90p, 120c, 44f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 serving(s) (176cal, 12p, 21c, 1f)
Day 3
3150cal, 207g protein, 211g net carbs, 149g fat, 34g fiber
12 oz salmon (1264cal, 82p, 19c, 92f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 burger(s) (1252cal, 90p, 120c, 44f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 serving(s) (176cal, 12p, 21c, 1f)
Day 4
3175cal, 230g protein, 280g net carbs, 106g fat, 43g fiber
2 potato(es) (1039cal, 108p, 110c, 13f)
1 1/2 sweet potato (464cal, 5p, 54c, 21f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 serving(s) (1102cal, 88p, 98c, 34f)
2 serving(s) (484cal, 28p, 13c, 34f)
Day 5
3175cal, 227g protein, 229g net carbs, 133g fat, 37g fiber
12 oz (599cal, 80p, 8c, 25f)
2 serving(s) (498cal, 7p, 72c, 15f)
3 1/4 cup(s) (484cal, 25p, 38c, 26f)
3 serving(s) (1102cal, 88p, 98c, 34f)
2 serving(s) (484cal, 28p, 13c, 34f)
Day 6
3150cal, 236g protein, 222g net carbs, 127g fat, 42g fiber
12 oz (599cal, 80p, 8c, 25f)
2 serving(s) (498cal, 7p, 72c, 15f)
3 1/4 cup(s) (484cal, 25p, 38c, 26f)
12 oz (691cal, 76p, 8c, 39f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
3 2/3 serving(s) (636cal, 43p, 93c, 2f)
Day 7
3175cal, 249g protein, 232g net carbs, 122g fat, 37g fiber
3 sandwich(es) (1367cal, 116p, 116c, 47f)
3 serving(s) (245cal, 8p, 12c, 14f)
12 oz (691cal, 76p, 8c, 39f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
3 2/3 serving(s) (636cal, 43p, 93c, 2f)
Grocery List (46 items)
Spices and Herbs
Crushed red pepper
1 1/2 dash (0g)
Salt
3/4 oz (21g)
Thyme, dried
4 dash, leaves (1g)
Rosemary, dried
4 dash (1g)
Black pepper
1/6 oz (6g)
Fresh basil
2/3 oz (23g)
Chili powder
4 tsp (11g)
Vegetables and Vegetable Products
Garlic
3 clove(s) (9g)
Onion
1 1/2 medium (2-1/2" dia) (163g)
Tomato paste
1 1/2 tbsp (24g)
Cauliflower
3/4 head medium (5-6" dia.) (441g)
Potatoes
2 1/2 lbs (1186g)
Tomatoes
9 1/4 medium whole (2-3/5" dia) (1140g)
Frozen peas
4 1/2 cup (597g)
Ketchup
4 tbsp (68g)
Fresh ginger
2 slices (1" dia) (4g)
Broccoli
4 stalk (604g)
Sweet potatoes
7 1/2 sweetpotato, 5" long (1575g)
Frozen broccoli
3 1/2 cup (319g)
Romaine lettuce
3 leaf inner (18g)
Frozen sugar snap peas
2 cup (288g)
Dairy and Egg Products
Butter
1 1/4 stick (139g)
Fresh mozzarella cheese
1/2 lbs (227g)
Cheddar cheese
6 tbsp, shredded (42g)
Whole milk
9 cup (2191mL)
Beef Products
Sirloin steak, raw
2 lbs (879g)
Beverages
Water
13 cup(s) (3081mL)
Legumes and Legume Products
Lentils, raw
3 1/4 cup (624g)
Fats and Oils
Oil
1/4 cup (68mL)
Salad dressing
1 cup (225mL)
Cooking spray
8 spray(s) , about 1/3 second each (2g)
Balsamic vinaigrette
4 tbsp (60mL)
Olive oil
1/4 cup (50mL)
Ranch dressing
4 serving (120mL)
Other
Mixed greens
15 cup (450g)
Ranch dressing mix
3/4 packet (1 oz) (21g)
Baked Products
Hamburger buns
11 bun(s) (561g)
Soups, Sauces, and Gravies
Worcestershire sauce
4 tbsp (60mL)
Barbecue sauce
5 1/2 fl oz (197g)
Poultry Products
Ground turkey, raw
2 lbs (907g)
Boneless skinless chicken breast, raw
5 lbs (2311g)
Nut and Seed Products
Coconut milk, canned
1 can (451mL)
Finfish and Shellfish Products
Salmon
1 1/2 lbs (680g)
Cod, raw
1 1/2 lbs (680g)
Cereal Grains and Pasta
Cornstarch
3 tbsp (24g)
Fruits and Fruit Juices
Green olives
24 large (106g)
dinner prep - 1 days
1. Steak & cauliflower skillet
1220 cals, 100p, 30c, 74f (per meal)
1 1/2 dash (0g)
3 clove(s) (9g)
3/4 small (53g)
1 1/2 tbsp (24g)
1 1/2 tbsp (21g)
15 oz (425g)
3/4 head medium (5-6" dia.) (441g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Melt butter in a skillet over medium heat and add garlic. Cook about 1 minute until fragrant.
2
Turn the heat to high and add beef. Once beef is almost done, remove meat from the pan and set aside.
3
Reduce the heat back to medium and add in the diced onion. Cook for about 10 minutes until softened and browned.
4
Add in the cauliflower florets and cook for another 5-10 minutes until the cauliflower is slightly browned.
5
Add the tomato paste and cooked beef and stir, cooking for another couple of minutes.
6
Season to taste with a pinch of salt/pepper and the crushed red pepper flakes. Serve.
2. Lentils
405 cals, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 0.58x. 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 - 1 days
1. Steak & potato foil packs
1240 cals, 96p, 31c, 79f (per meal)
4 dash, leaves (1g)
4 dash (1g)
1 1/2 tbsp (23mL)
1 lbs (453g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450F (230C).
2
In a large bowl, toss together all ingredients plus some salt/pepper to taste.
3
Cut sheets of foil (number of sheets should match serving size listed above) and stuff them evenly with the steak mixture. Wrap tightly.
4
Cook in oven for about 20 minutes or until potatoes are tender and steak is cooked to your liking. Serve.
2. Simple mixed greens and tomato salad
300 cals, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Turkey burgers
1250 cals, 90p, 120c, 44f (per meal)
8 bun(s) (408g)
8 spray(s) , about 1/3 second each (2g)
2 tsp, ground (5g)
1/2 tbsp (9g)
4 tbsp (68g)
4 tbsp (60mL)
2 lbs (907g)
1 medium (2-1/2" dia) (110g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a bowl, combine the ground turkey, onion, Worcestershire sauce, ketchup, salt, and pepper. Mix thoroughly.
2
Shape the meat mixture into patties, making the number of burgers specified in the recipe servings.
3
Lightly coat a frying pan with cooking spray and heat over medium-high. Once hot, cook the patties for 4-5 minutes on each side until fully cooked.
4
Serve on buns with your choice of condiments.
2. Peas
175 cals, 12p, 21c, 1f (per meal)
3 1/3 cup (447g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple mixed greens salad
170 cals, 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.
lunch prep - 2 days
1. Salmon & coconut ginger broccoli
1265 cals, 82p, 19c, 92f (per meal)
2 slices (1" dia) (4g)
1 can (451mL)
4 stalk (604g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 2 days
1. Fish pie
1100 cals, 88p, 98c, 34f (per meal)
2 1/4 tbsp (32g)
6 tbsp, shredded (42g)
1 1/2 lbs (680g)
1 cup (151g)
3 tbsp (24g)
2 1/2 cup (630mL)
4 1/2 medium (2+-1/4" to 3-1/4" dia.) (959g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Boil potatoes for 10-15 minutes until fork-tender. Drain and mash the potatoes and a small splash of the milk with a fork. Season with salt and pepper. Set aside.
2
Preheat the oven to 400°F (200°C).
3
Whisk cornstarch in with the remaining milk until combined. Add milk mixture, and butter into a pan over medium heat. Bring to a boil, stirring continuously until the sauce bubbles and thickens. Add peas and season with salt and pepper. Cook 1 minute longer then turn off heat.
4
Place chunks of fish in a small baking dish. Pour sauce over. Spoon mashed potatoes on top to make an even layer. Sprinkle cheese on top. Bake 25-30 minutes until top is golden. Serve.
2. Simple mozzarella and tomato salad
485 cals, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
4 oz (113g)
2 tbsp (30mL)
2 tbsp, chopped (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Bbq chicken stuffed sweet potatoes
1040 cals, 108p, 110c, 13f (per meal)
2 sweetpotato, 5" long (420g)
1/3 cup (95g)
1 lbs (448g)
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 and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Sweet potato medallions
465 cals, 5p, 54c, 21f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
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. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
3. Mashed sweet potatoes with butter
500 cals, 7p, 72c, 15f (per meal)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Ranch chicken
690 cals, 76p, 8c, 39f (per meal)
3/4 packet (1 oz) (21g)
1 1/2 tbsp (23mL)
1 1/2 lbs (672g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. 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. Lentils
635 cals, 43p, 93c, 2f (per meal)
Recipe has been scaled from original by 1.83x. 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
235 cals, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 1.75x. 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 - 1 days
1. Shredded bbq & ranch chicken sandwich
1365 cals, 116p, 116c, 47f (per meal)
6 tbsp (102g)
2 tbsp (30mL)
3 leaf inner (18g)
3 bun(s) (153g)
1 tbsp (15mL)
18 oz (510g)
Recipe has been scaled from original by 3x. 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
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
2. Olive oil drizzled sugar snap peas
245 cals, 8p, 12c, 14f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (288g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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.