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 (3300cals, 267g protein, 149g net carbs, 160g fat 47g fiber per day) cannot be customized.
Day 1
3275cals, 244g protein, 107g net carbs, 182g fat 60g fiber per day
4 breakfast chop(s) (1316cal, 105p, 47c, 78f)
2 1/3 serving(s) (323cal, 4p, 27c, 17f)
6 half pepper(s) (1367cal, 122p, 25c, 73f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
Day 2
3250cals, 231g protein, 157g net carbs, 172g fat 40g fiber per day
4 breakfast chop(s) (1316cal, 105p, 47c, 78f)
2 1/3 serving(s) (323cal, 4p, 27c, 17f)
3 serving(s) (1228cal, 117p, 72c, 47f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
Day 3
3300cals, 236g protein, 147g net carbs, 172g fat 54g fiber per day
18 2/3 oz (1089cal, 84p, 1c, 83f)
2 1/2 serving(s) (584cal, 30p, 63c, 11f)
3 serving(s) (1228cal, 117p, 72c, 47f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
Day 4
3300cals, 257g protein, 202g net carbs, 146g fat 39g fiber per day
18 2/3 oz (1089cal, 84p, 1c, 83f)
2 1/2 serving(s) (584cal, 30p, 63c, 11f)
2 1/3 serving(s) (1113cal, 108p, 92c, 33f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
Day 5
3325cals, 285g protein, 114g net carbs, 168g fat 52g fiber per day
4 chop(s) (1212cal, 158p, 65c, 36f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
2 1/2 serving(s) (1375cal, 102p, 34c, 82f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
Day 6
3325cals, 254g protein, 151g net carbs, 167g fat 48g fiber per day
2 1/2 serving(s) (1124cal, 132p, 28c, 51f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 1/2 cup rice, cooked (331cal, 7p, 73c, 1f)
2 1/2 serving(s) (1375cal, 102p, 34c, 82f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
Day 7
3250cals, 359g protein, 164g net carbs, 113g fat 36g fiber per day
2 1/2 serving(s) (1124cal, 132p, 28c, 51f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 1/2 cup rice, cooked (331cal, 7p, 73c, 1f)
30 oz (1060cal, 189p, 5c, 32f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 serving(s) (242cal, 9p, 20c, 8f)
Grocery List (50 items)
Spices and Herbs
Salt
1 oz (29g)
Black pepper
11 3/4 g (12g)
Seasoning salt
1 tsp (6g)
Cayenne pepper
1 tsp (2g)
Rosemary, dried
3/4 tbsp (3g)
Garlic powder
2 tsp (6g)
Thyme, dried
1 tbsp, leaves (3g)
Balsamic vinegar
1/4 cup (53mL)
Vegetables and Vegetable Products
Garlic
9 3/4 clove(s) (29g)
Collard greens
2 1/4 lbs (1021g)
Onion
4 medium (2-1/2" dia) (419g)
Bell pepper
3 large (492g)
Carrots
20 1/3 medium (1240g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (915g)
Tomato paste
1 1/2 tbsp (24g)
Potatoes
1 1/2 lbs (680g)
Fresh parsley
7 1/2 sprigs (8g)
Raw celery
10 tbsp chopped (63g)
Beets, precooked (canned or refrigerated)
1 1/4 lbs (567g)
Romaine lettuce
3 hearts (1500g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Fats and Oils
Oil
1/2 lbs (261mL)
Olive oil
1/4 lbs (133mL)
Salad dressing
2 1/2 oz (75mL)
Marinade sauce
1 cup (226mL)
Fruits and Fruit Juices
Lime juice
3 fl oz (90mL)
Avocados
5 2/3 avocado(s) (1139g)
Apples
2 1/2 medium (3" dia) (455g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Dairy and Egg Products
Butter
2 1/2 tbsp (36g)
Whole milk
3 1/2 cup(s) (811mL)
Eggs
1 1/6 large (58g)
Cereal Grains and Pasta
All-purpose flour
1 cup(s) (125g)
Cornstarch
1 1/2 tbsp (12g)
Long-grain white rice
1 1/2 cup (293g)
Pork Products
Pork chop, bone-in
3 1/2 lbs (1608g)
Soups, Sauces, and Gravies
Worcestershire sauce
1 tbsp (15mL)
Vegetable broth
1 1/2 cup(s) (mL)
Frank's red hot sauce
6 1/4 tbsp (94mL)
Apple cider vinegar
3 1/3 tbsp (2mL)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Beef Products
Ground beef (93% lean)
2 1/4 lbs (1021g)
Other
Chicken, drumsticks, with skin
2 1/3 lbs (1058g)
Legumes and Legume Products
Chickpeas, canned
2 1/2 can (1120g)
Soy sauce
1 3/4 tbsp (26mL)
Poultry Products
Boneless skinless chicken breast, raw
7 lbs (3207g)
Nut and Seed Products
Walnuts
13 1/4 tbsp, shelled (83g)
Sweets
Jams and preserves, apricot
1/2 cup (160g)
Beverages
Water
2 cup(s) (474mL)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
1367cal, 122p, 25c, 73f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. 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.
2. Garlic collard greens
279cal, 12p, 8c, 15f (per meal)
1/4 tsp (1g)
2 1/2 clove(s) (8g)
2 1/2 tsp (13mL)
14 oz (397g)
Recipe has been scaled from original by 0.88x. 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.
lunch prep - 2 days
1. Pan-fried pork chops
1316cal, 105p, 47c, 78f (per meal)
1 tsp (6g)
1 tbsp (14g)
1/2 cup (120mL)
1 tsp (2g)
1 cup(s) (125g)
8 breakfast chop (896g)
1 tsp, ground (2g)
1
Salt and pepper both sides of the pork chops.
2
Combine the flour and some cayenne, salt and black pepper. Dredge each side of the pork chops in the flour mixture, and then set aside on a plate.
3
Heat the canola oil over medium to medium-high heat. Add the butter. When the butter is melted and the butter/oil mixture is hot, cook 3 pork chops at a time, 2 to 3 minutes on the first side. Flip and cook until the chops are golden brown on the other side, 1 to 2 minutes (make sure no pink juices remain). Remove to a plate and repeat with the remaining pork chops.
2. Carrot fries
323cal, 4p, 27c, 17f (per meal)
1/2 tsp (3g)
3/4 tbsp (3g)
2 1/3 tbsp (35mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
dinner prep - 2 days
1. Cottage pie
1228cal, 117p, 72c, 47f (per meal)
1 1/2 tbsp (12g)
1/2 tbsp, leaves (2g)
1 tbsp (15mL)
1 1/2 cup(s) (mL)
1 1/2 tbsp (24g)
3 clove(s) (9g)
3 medium (183g)
1 1/2 medium (2-1/2" dia) (165g)
2 1/4 lbs (1021g)
1 1/2 tbsp (21g)
3/8 cup(s) (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Submerge the potatoes with water and boil until fork-tender, 10-20 minutes. Drain and mash with milk, butter, and some salt and pepper. Set aside.
2
Preheat oven to 400°F (200°C).
3
Whisk cornstarch with broth in a small bowl. Set aside.
4
Saute beef in a skillet over medium-high heat until browned. Transfer to a plate.
5
Add onions, garlic, and carrots to the skillet. Cook 7-10 minutes until soft.
6
Reduce heat to medium and add tomato paste. Stir and cook 1-2 minutes.
7
Return beef to skillet and add broth mixture, worcestershire, thyme, and some salt and pepper. Simmer 5-10 minutes until sauce thickens.
8
Transfer meat mixture to a small baking dish. Spoon potatoes over the meat.
9
Bake for 20-30 until top is golden and filling is bubbling. Let stand for 5-10 minutes before serving.
2. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 2/3 medium whole (2-3/5" dia) (205g)
1 2/3 avocado(s) (335g)
1/4 cup (50mL)
1/4 cup minced (50g)
Recipe has been scaled from original by 1.67x. 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. Buffalo drumsticks
1089cal, 84p, 1c, 83f (per meal)
2 1/3 lbs (1058g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
3 1/2 tsp (17mL)
6 1/4 tbsp (93mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Easy chickpea salad
584cal, 30p, 63c, 11f (per meal)
7 1/2 sprigs (8g)
2 1/2 tbsp (2mL)
2 1/2 tbsp (38mL)
2 1/2 cup cherry tomatoes (373g)
1 1/4 small (88g)
2 1/2 can (1120g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Chinese chicken-fried rice
1113cal, 109p, 92c, 33f (per meal)
14 oz (397g)
9 1/3 tbsp (108g)
1/2 tsp, ground (1g)
1 3/4 tbsp (26mL)
5/8 medium (2-1/2" dia) (64g)
3 1/2 tsp (17mL)
1 1/6 large (58g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat half of the oil in a large skillet over medium heat. Add the onions and saute for about 10 minutes until soft.
3
Add in the chopped chicken to the skillet and continue cooking until chicken is fully cooked and no longer pink inside. Transfer chicken and onion mixture to a plate and set aside.
4
Wipe out the skillet and heat up the remaining half of the oil. Scramble the egg in a small bowl and then pour it in the skillet. Once the egg starts to solidify, stir to break it up into small pieces.
5
Add in the chicken and onions, rice, black pepper, soy sauce, and some salt to taste. Stir until well-incorporated and heated through. Serve.
6
Meal prep note: leftover, refrigerated, cooked rice works great in fried rice. If you can, try meal prepping the rice ahead of time.
2. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Avocado, apple, chicken salad
1375cal, 102p, 34c, 82f (per meal)
30 oz (851g)
5 tsp (25mL)
5 dash, ground (1g)
5 dash (4g)
1 1/4 tsp (4g)
5 tbsp (75mL)
10 tbsp chopped (63g)
2 1/2 medium (3" dia) (455g)
2 1/2 avocado(s) (503g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
lunch prep - 1 days
1. Apricot glazed pork chops
1212cal, 158p, 65c, 36f (per meal)
4 chop (712g)
4 dash, ground (1g)
4 dash (3g)
2 tsp (10mL)
1/2 cup (160g)
1 tbsp (15mL)
1
Rub the pork chops with the salt and pepper on both sides.
2
Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8 minutes on each side.
3
Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated. Cook each side 1-2 minutes.
4
Serve.
2. Garlic collard greens
438cal, 20p, 13c, 23f (per meal)
Recipe has been scaled from original by 1.38x. 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.
lunch prep - 2 days
1. Chicken beet & carrot salad bowl
1124cal, 132p, 28c, 51f (per meal)
2 1/2 lbs (1120g)
2 1/2 tsp (1mL)
1 1/4 tsp, leaves (1g)
5 tbsp (75mL)
2 1/2 medium (153g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 2.5x. 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
331cal, 7p, 73c, 1f (per meal)
1 cup (185g)
2 cup(s) (474mL)
1/4 tbsp, ground (2g)
1 tsp (6g)
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
2 hearts (1000g)
1 medium (61g)
2 medium whole (2-3/5" dia) (246g)
3 tbsp (45mL)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 1 days
1. Marinaded chicken breast
1060cal, 189p, 5c, 32f (per meal)
Recipe has been scaled from original by 1.88x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Tossed salad
242cal, 9p, 20c, 8f (per meal)
2 tbsp (30mL)
1/4 medium (2-1/2" dia) (28g)
1 small whole (2-2/5" dia) (91g)
1 small (5-1/2" long) (50g)
1 hearts (500g)
1/4 cucumber (8-1/4") (75g)
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.