3300 calorie intermittent fasting meal plan
In just a few clicks, generate your own 3300 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 (3275cal, 269g protein, 210g net carbs, 129g fat, 49g fiber per day) cannot be customized.
Day 1
3250cal, 311g protein, 203g net carbs, 111g fat, 52g fiber
2 serving(s) (1592cal, 115p, 106c, 67f)
1 serving(s) (63cal, 1p, 5c, 4f)
Day 2
3275cal, 229g protein, 205g net carbs, 150g fat, 48g fiber
2 serving(s) (1592cal, 115p, 106c, 67f)
1 serving(s) (63cal, 1p, 5c, 4f)
1 serving(s) (514cal, 40p, 5c, 37f)
3 bar (735cal, 60p, 78c, 15f)
2 serving(s) (375cal, 13p, 11c, 28f)
Day 3
3250cal, 359g protein, 165g net carbs, 111g fat, 38g fiber
26 oz (962cal, 165p, 4c, 31f)
3 2/3 serving(s) (636cal, 43p, 93c, 2f)
22 oz (1553cal, 150p, 59c, 74f)
2 carrots(s) (106cal, 1p, 10c, 5f)
Day 4
3250cal, 255g protein, 160g net carbs, 162g fat, 35g fiber
4 wrap(s) (1367cal, 102p, 109c, 51f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
21 oz (1049cal, 140p, 14c, 43f)
4 serving(s) (583cal, 6p, 24c, 48f)
Day 5
3250cal, 227g protein, 166g net carbs, 167g fat, 43g fiber
1 1/2 sandwich(es) (825cal, 60p, 39c, 43f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
2 can(s) (421cal, 9p, 84c, 3f)
21 oz (1049cal, 140p, 14c, 43f)
4 serving(s) (583cal, 6p, 24c, 48f)
Day 6
3325cal, 250g protein, 304g net carbs, 99g fat, 55g fiber
1 1/2 sandwich(es) (825cal, 60p, 39c, 43f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
2 can(s) (421cal, 9p, 84c, 3f)
3 potato(es) (1559cal, 162p, 165c, 19f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
Day 7
3275cal, 252g protein, 269g net carbs, 102g fat, 70g fiber
2 sandwich(es) (1151cal, 69p, 59c, 64f)
3 1/2 serving(s) (424cal, 15p, 35c, 14f)
3 potato(es) (1559cal, 162p, 165c, 19f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
Grocery List (52 items)
Spices and Herbs
Salt
1/2 oz (14g)
Taco seasoning mix
1 1/2 tbsp (13g)
Garlic powder
4 dash (2g)
Lemon pepper
5 tsp (11g)
Black pepper
1 3/4 tsp (1g)
Chili powder
2 1/3 tbsp (19g)
Fresh basil
42 leaves (21g)
Red wine vinegar
2 tbsp (30mL)
Beverages
Water
6 2/3 cup(s) (1581mL)
Legumes and Legume Products
Lentils, raw
1 2/3 cup (320g)
White beans, canned
2 can(s) (878g)
Hummus
1/2 cup (120g)
Fats and Oils
Oil
1 1/2 oz (46mL)
Olive oil
5 2/3 oz (180mL)
Salad dressing
3 oz (86mL)
Mayonnaise
2 tbsp (30mL)
Dairy and Egg Products
Cheese
2 3/4 oz (77g)
Feta cheese
1/2 cup (75g)
Sliced cheese
3 slice (3/4 oz ea) (63g)
Poultry Products
Boneless skinless chicken breast, raw
9 1/2 lbs (4218g)
Vegetables and Vegetable Products
Bell pepper
3 large (521g)
Onion
2 medium (2-1/2" dia) (205g)
Carrots
7 medium (421g)
Cucumber
3 cucumber (8-1/4") (913g)
Tomatoes
13 1/2 medium whole (2-3/5" dia) (1653g)
Red onion
1 3/4 medium (2-1/2" dia) (188g)
Sweet potatoes
6 sweetpotato, 5" long (1260g)
Romaine lettuce
3 1/4 hearts (1625g)
Pork Products
Pork shoulder
2 lbs (907g)
Bacon
6 slice(s) (60g)
Fruits and Fruit Juices
Apples
1 medium (3" dia) (182g)
Lemon juice
1 tsp (5mL)
Green olives
1 2/3 can (~6 oz) (325g)
Avocados
1 1/4 avocado(s) (251g)
Other
Diced tomatoes
1 can(s) (420g)
Italian seasoning
4 tsp (14g)
Protein bar (20g protein)
3 bar (150g)
Rotisserie chicken, cooked
6 oz (170g)
Mixed greens
1 1/2 cup (45g)
Soups, Sauces, and Gravies
Vegetable broth
1 1/2 cup(s) (mL)
Worcestershire sauce
1 tbsp (15mL)
Condensed canned tomato soup
4 can (10.5 oz) (1192g)
Barbecue sauce
1 cup (286g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Almonds
1/2 lbs (218g)
Roasted cashews
5 tbsp, halves and whole (43g)
Finfish and Shellfish Products
Tilapia, raw
22 oz (616g)
Cereal Grains and Pasta
All-purpose flour
5/8 cup(s) (76g)
Baked Products
Flour tortillas
4 tortilla (approx 7-8" dia) (196g)
Bread
10 slice (320g)
Sausages and Luncheon Meats
Ham cold cuts
3/4 lbs (340g)
Turkey cold cuts
1/2 lbs (227g)
dinner prep - 1 days
1. Southwest chicken
1085 cals, 160p, 17c, 39f (per meal)
1 tbsp (15mL)
3 tbsp, shredded (21g)
1 1/2 tbsp (13g)
1 1/2 lbs (672g)
3 medium (357g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Lentils
520 cals, 35p, 76c, 2f (per meal)
Recipe has been scaled from original by 0.75x. 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. Pork & bean casserole
1590 cals, 115p, 106c, 67f (per meal)
4 tsp (20mL)
2 lbs (907g)
1 large (150g)
2 large (144g)
4 dash (2g)
1 medium (3" dia) (182g)
1 can(s) (420g)
2 can(s) (878g)
1 1/2 cup(s) (mL)
1 tbsp (15mL)
2 tsp (7g)
1
Preheat oven to 350° (180°C).
2
Heat oil in an oven-safe pot over medium heat. Add pork and cook until seared, 5-8 minutes.
3
Add onion, carrots, and apple to the pot. Cook, stirring, for 2 minutes.
4
Add tomatoes, beans, worcestershire sauce, broth, italian seasoning, garlic powder, and some salt and pepper. Stir to mix and bring to a simmer. Once simmering, put the lid on, transfer the pot to the oven and cook for 90 minutes or until vegetables are soft and pork is cooked through.
5
Serve.
2. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
515 cals, 40p, 5c, 37f (per meal)
1 tsp (5mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/2 large whole (3" dia) (91g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
2. Pistachios
375 cals, 13p, 11c, 28f (per meal)
1/2 cup (62g)
dinner prep - 1 days
1. Almond crusted tilapia
1555 cals, 150p, 59c, 74f (per meal)
22 oz (616g)
1 cup, slivered (99g)
5/8 cup(s) (76g)
1/2 tsp (1g)
2 tbsp (28mL)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
960 cals, 165p, 4c, 31f (per meal)
5 tsp (11g)
2 1/2 tsp (12mL)
26 oz (728g)
Recipe has been scaled from original by 1.63x. 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
635 cals, 43p, 93c, 2f (per meal)
Recipe has been scaled from original by 0.92x. 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. Baked chicken with tomatoes & olives
1050 cals, 140p, 14c, 43f (per meal)
42 cherry tomatoes (714g)
2 1/3 tbsp (35mL)
1 3/4 tsp (11g)
42 large (185g)
1 3/4 tsp (1g)
2 1/3 tbsp (19g)
2 1/2 lbs (1191g)
42 leaves (21g)
Recipe has been scaled from original by 7x. 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.
2. Greek salad
585 cals, 6p, 24c, 48f (per meal)
2 tsp (7g)
2 tbsp (30mL)
6 tbsp (90mL)
1 cup (140g)
4 small whole (2-2/5" dia) (364g)
2 small (140g)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the olive oil, red wine vinegar, Italian seasoning, and some salt/pepper. Set dressing aside.
2
Add all remaining ingredients to a large bowl, pour the dressing over salad, toss, and serve.
lunch prep - 1 days
1. Grilled chicken hummus wrap
1365 cals, 102p, 109c, 51f (per meal)
4 slice(s), thin/small (60g)
1/2 cup (75g)
1 cup slices (104g)
1/2 cup (120g)
1 cup (30g)
4 tortilla (approx 7-8" dia) (196g)
10 oz (284g)
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.
lunch prep - 2 days
1. Ham, bacon, avocado sandwich
825 cals, 60p, 39c, 43f (per meal)
3 slice(s) (30g)
6 oz (170g)
3 slice (96g)
3/8 avocado(s) (75g)
1 1/2 slice (3/4 oz ea) (32g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Build the sandwich to your liking- top with any veggies of your choice.
2. Tomato soup
420 cals, 9p, 84c, 3f (per meal)
4 can (10.5 oz) (1192g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
1560 cals, 162p, 165c, 19f (per meal)
6 sweetpotato, 5" long (1260g)
1 cup (286g)
3 lbs (1344g)
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. 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 salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Turkey, avocado sandwich
1150 cals, 69p, 59c, 64f (per meal)
1/2 cup (15g)
1/2 avocado(s) (101g)
4 slice, medium (1/4" thick) (80g)
2 tbsp (30mL)
1/2 lbs (227g)
2 slice (1 oz each) (56g)
4 slice (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking.
2. Tossed salad
425 cals, 15p, 35c, 14f (per meal)
1/2 medium (2-1/2" dia) (48g)
1/2 cucumber (8-1/4") (132g)
1 3/4 hearts (875g)
1 3/4 small (5-1/2" long) (88g)
1 3/4 small whole (2-2/5" dia) (159g)
1/4 cup (53mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.