3400 calorie intermittent fasting meal plan
In just a few clicks, generate your own 3400 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 (3400cals, 254g protein, 216g net carbs, 149g fat 46g fiber per day) cannot be customized.
Day 1
3400cals, 348g protein, 197g net carbs, 120g fat 36g fiber per day
26 oz (1032cal, 164p, 0c, 42f)
2 2/3 serving(s) (695cal, 9p, 97c, 23f)
24 oz (1198cal, 160p, 16c, 50f)
2 serving(s) (402cal, 14p, 79c, 1f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 2
3350cals, 266g protein, 173g net carbs, 157g fat 46g fiber per day
2 1/2 wrap(s) (1267cal, 86p, 62c, 70f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
24 oz (1198cal, 160p, 16c, 50f)
2 serving(s) (402cal, 14p, 79c, 1f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 3
3375cals, 220g protein, 140g net carbs, 194g fat 47g fiber per day
2 1/2 wrap(s) (1267cal, 86p, 62c, 70f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
Day 4
3425cals, 213g protein, 248g net carbs, 159g fat 36g fiber per day
4 wrap(s) (1367cal, 102p, 109c, 51f)
2 container(s) (310cal, 25p, 33c, 8f)
2 2/3 serving(s) (823cal, 55p, 8c, 61f)
3 1/4 cup(s) (484cal, 25p, 38c, 26f)
1 2/3 serving(s) (434cal, 6p, 60c, 14f)
Day 5
3425cals, 281g protein, 295g net carbs, 108g fat 40g fiber per day
2 potato(es) (1039cal, 108p, 110c, 13f)
4 serving(s) (302cal, 6p, 21c, 19f)
1 1/2 cup brown rice, cooked (344cal, 7p, 70c, 3f)
26 2/3 oz (1133cal, 150p, 2c, 58f)
3 1/2 serving(s) (618cal, 9p, 92c, 16f)
Day 6
3450cals, 227g protein, 228g net carbs, 155g fat 59g fiber per day
2 1/2 serving(s) (1091cal, 102p, 15c, 60f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
3 banana(s) (350cal, 4p, 72c, 1f)
4 tortilla(s) (1557cal, 104p, 108c, 68f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
Day 7
3450cals, 227g protein, 228g net carbs, 155g fat 59g fiber per day
2 1/2 serving(s) (1091cal, 102p, 15c, 60f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
3 banana(s) (350cal, 4p, 72c, 1f)
4 tortilla(s) (1557cal, 104p, 108c, 68f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
Grocery List (44 items)
Cereal Grains and Pasta
Instant couscous, flavored
1 1/3 box (5.8 oz) (219g)
Brown rice
1/2 cup (95g)
Fats and Oils
Salad dressing
1 cup (248mL)
Olive oil
4 oz (121mL)
Oil
4 oz (119mL)
Other
Mixed greens
22 1/2 cup (675g)
Farro
1/2 cup (104g)
Ground beef (20% fat)
2/3 lbs (302g)
Spices and Herbs
Fresh basil
48 leaves (24g)
Chili powder
2 2/3 tbsp (22g)
Black pepper
1/3 oz (10g)
Salt
2 oz (55g)
Garlic powder
1/2 tbsp (5g)
Curry powder
3 tbsp (19g)
Yellow mustard
1 tsp (5g)
Paprika
1/2 tsp (1g)
Cajun seasoning
1/3 cup (36g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/3 lbs (2820g)
Chicken wings, with skin, raw
2 lbs (908g)
Fruits and Fruit Juices
Green olives
48 large (211g)
Avocados
7 1/2 avocado(s) (1508g)
Lime juice
2 1/2 fl oz (78mL)
Lemon juice
5 tsp (25mL)
Limes
2 fruit (2" dia) (134g)
Banana
6 medium (7" to 7-7/8" long) (708g)
Vegetables and Vegetable Products
Tomatoes
13 1/2 medium whole (2-3/5" dia) (1652g)
Sweet potatoes
9 sweetpotato, 5" long (1860g)
Onion
1 1/4 medium (2-1/2" dia) (140g)
Cabbage
1/3 head, medium (about 5-3/4" dia) (308g)
Cucumber
1 cup slices (104g)
Dairy and Egg Products
Cheese
10 tbsp, shredded (70g)
Whole milk
6 3/4 cup(s) (1620mL)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Feta cheese
1/2 cup (75g)
Baked Products
Flour tortillas
17 tortilla (approx 7-8" dia) (833g)
Sausages and Luncheon Meats
Ham cold cuts
1 1/4 lbs (567g)
Pork Products
Bacon
10 slice(s) (100g)
Beverages
Water
5 cup(s) (1185mL)
Soups, Sauces, and Gravies
Chicken bouillon
1/3 cube (1g)
Barbecue sauce
1/3 cup (95g)
Legumes and Legume Products
Hummus
1/2 cup (120g)
Finfish and Shellfish Products
Tilapia, raw
1 2/3 lbs (747g)
Cod, raw
8 4oz fillet(s) (907g)
Canned tuna
5 can (860g)
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
1198cal, 160p, 16c, 50f (per meal)
48 leaves (24g)
3 lbs (1361g)
2 2/3 tbsp (22g)
2 tsp (2g)
48 large (211g)
2 tsp (12g)
2 2/3 tbsp (40mL)
48 cherry tomatoes (816g)
Recipe has been scaled from original by 8x. 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. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Couscous
402cal, 14p, 79c, 1f (per meal)
1 1/3 box (5.8 oz) (219g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 1 days
1. Basic chicken breast
1032cal, 164p, 0c, 42f (per meal)
Recipe has been scaled from original by 1.63x. 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. Sweet potato wedges
695cal, 9p, 97c, 23f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/4 tbsp, ground (2g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 2 days
1. Ham, bacon, avocado wrap
1267cal, 86p, 62c, 70f (per meal)
5 tbsp, shredded (35g)
2 1/2 tortilla (approx 7-8" dia) (123g)
10 oz (284g)
5 slice(s) (50g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on its packaging.
2
Place the ham, bacon, avocado, and cheese in the middle of the tortilla and wrap it up. Serve.
2. Tomato and avocado salad
411cal, 5p, 12c, 32f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 3/4 medium whole (2-3/5" dia) (215g)
1 3/4 avocado(s) (352g)
1/4 cup (53mL)
1/4 cup minced (53g)
Recipe has been scaled from original by 1.75x. 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.
dinner prep - 1 days
1. Indian chicken wings
1320cal, 117p, 0c, 90f (per meal)
3 tbsp (19g)
2 tsp (12g)
2 lbs (908g)
1/2 tbsp (8mL)
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Farro
370cal, 12p, 66c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow package instructions if they differ. Bring salted water to a boil. Add farro, return to a boil, then reduce heat to medium-high and cook uncovered for about 30 minutes, until soft. Drain and serve.
dinner prep - 1 days
1. Beef and cabbage skillet
823cal, 55p, 8c, 61f (per meal)
2/3 lbs (302g)
1/3 cube (1g)
1 tsp (5g)
1/3 head, small (about 4-1/2" dia) (238g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large, walled skillet over medium heat.
2
Add the ground beef and break up into pieces. Using your fingers, break up the bouillon cube and sprinkle and mix in. Add a splash of water if necessary so that the bouillon fully dissolves.
3
Cook until beef is browned and mostly done.
4
Add in the mustard and mix.
5
Add the cabbage and mix.
6
Cook until cabbage is soft, but still firm, about 5 minutes.
7
Serve.
2. Sweet potato wedges
434cal, 6p, 60c, 14f (per meal)
1 1/4 tbsp (19mL)
1 2/3 sweetpotato, 5" long (350g)
1/2 tsp, ground (1g)
1 tsp (5g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 1 days
1. Grilled chicken hummus wrap
1367cal, 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.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Broiled tilapia
1133cal, 150p, 2c, 58f (per meal)
1/4 tbsp (5g)
3 1/3 tbsp (50mL)
1 2/3 lbs (747g)
1/4 tbsp, ground (2g)
5 tsp (25mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Sweet potato fries
618cal, 9p, 92c, 16f (per meal)
1/3 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (1g)
1/2 tsp (2g)
3 1/2 tsp (18mL)
18 2/3 oz (530g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
lunch prep - 1 days
1. Bbq chicken stuffed sweet potatoes
1039cal, 108p, 110c, 13f (per meal)
1 lbs (448g)
1/3 cup (95g)
2 sweetpotato, 5" long (420g)
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. Brown rice
344cal, 7p, 70c, 3f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Simple mixed greens and tomato salad
302cal, 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. Fish taco
1557cal, 104p, 108c, 68f (per meal)
8 tortilla (approx 7-8" dia) (392g)
2 avocado(s) (402g)
1 cup, shredded (70g)
1/3 cup (36g)
2 fruit (2" dia) (134g)
2 2/3 tbsp (40mL)
8 4oz fillet(s) (907g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
1 1/4 cup cherry tomatoes (186g)
7 1/2 cup (225g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Avocado tuna salad
1091cal, 102p, 15c, 60f (per meal)
1 1/4 cup, chopped (225g)
5 can (860g)
1 1/4 small (88g)
5 cup (150g)
5 dash (1g)
5 dash (2g)
5 tsp (25mL)
2 1/2 avocado(s) (503g)
Recipe has been scaled from original by 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.
