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 (3375cal, 276g protein, 174g net carbs, 155g fat, 47g fiber per day) cannot be customized.
Day 1
3400cal, 264g protein, 91g net carbs, 199g fat, 45g fiber
2 1/2 serving(s) (1285cal, 99p, 14c, 91f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
4 meatloaves (1118cal, 127p, 52c, 42f)
3 1/2 serving(s) (558cal, 25p, 16c, 29f)
Day 2
3400cal, 264g protein, 91g net carbs, 199g fat, 45g fiber
2 1/2 serving(s) (1285cal, 99p, 14c, 91f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
4 meatloaves (1118cal, 127p, 52c, 42f)
3 1/2 serving(s) (558cal, 25p, 16c, 29f)
Day 3
3375cal, 218g protein, 226g net carbs, 153g fat, 52g fiber
2 1/2 sandwich(es) (873cal, 74p, 77c, 23f)
1/2 cup(s) (469cal, 12p, 23c, 36f)
2 serving(s) (291cal, 3p, 12c, 24f)
18 oz (899cal, 120p, 12c, 37f)
2 sweet potato (618cal, 6p, 72c, 28f)
2 1/2 serving(s) (213cal, 3p, 31c, 5f)
Day 4
3375cal, 218g protein, 226g net carbs, 153g fat, 52g fiber
2 1/2 sandwich(es) (873cal, 74p, 77c, 23f)
1/2 cup(s) (469cal, 12p, 23c, 36f)
2 serving(s) (291cal, 3p, 12c, 24f)
18 oz (899cal, 120p, 12c, 37f)
2 sweet potato (618cal, 6p, 72c, 28f)
2 1/2 serving(s) (213cal, 3p, 31c, 5f)
Day 5
3375cal, 270g protein, 204g net carbs, 141g fat, 52g fiber
2 serving(s) (1359cal, 85p, 146c, 42f)
2 serving(s) (342cal, 18p, 25c, 14f)
24 oz (1086cal, 160p, 17c, 39f)
2 1/2 serving(s) (587cal, 8p, 17c, 46f)
Day 6
3350cal, 313g protein, 233g net carbs, 113g fat, 41g fiber
2 serving(s) (1359cal, 85p, 146c, 42f)
2 serving(s) (342cal, 18p, 25c, 14f)
32 oz (1184cal, 203p, 5c, 38f)
2 serving(s) (125cal, 2p, 9c, 7f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 7
3400cal, 383g protein, 149g net carbs, 126g fat, 38g fiber
32 oz (1184cal, 203p, 5c, 38f)
2 serving(s) (125cal, 2p, 9c, 7f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Grocery List (48 items)
Vegetables and Vegetable Products
Collard greens
3 1/2 lbs (1588g)
Garlic
12 1/2 clove(s) (38g)
Cucumber
2 1/4 cucumber (8-1/4") (677g)
Tomatoes
14 1/2 medium whole (2-3/5" dia) (1796g)
Sweet potatoes
6 2/3 sweetpotato, 5" long (1400g)
Carrots
1 1/4 lbs (567g)
Red onion
1 small (70g)
Bell pepper
6 1/3 large (1042g)
Onion
2 1/3 medium (2-1/2" dia) (258g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 cup (236g)
Tomato puree
1/2 lbs (227g)
Fats and Oils
Oil
7 oz (212mL)
Olive oil
6 oz (189mL)
Balsamic vinaigrette
4 tbsp (60mL)
Spices and Herbs
Salt
1 1/2 tbsp (29g)
Garlic powder
2 1/2 tsp (8g)
Chipotle seasoning
1 tsp (2g)
Black pepper
4 1/4 g (4g)
Chili powder
2 tbsp (16g)
Fresh basil
36 leaves (18g)
Red wine vinegar
1 tbsp (15mL)
Taco seasoning mix
1 1/2 tbsp (13g)
Lemon pepper
4 tbsp (28g)
Ground cumin
1 tsp (2g)
Beverages
Water
3 cup (691mL)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (136g)
Pasta sauce
2 cup (520g)
Baked Products
Bread
16 oz (448g)
Beef Products
Ground beef (93% lean)
4 lbs (1814g)
Fruits and Fruit Juices
Lemon juice
1 1/2 fl oz (44mL)
Green olives
1 1/2 can (~6 oz) (280g)
Lime juice
2 1/2 tbsp (38mL)
Avocados
1 1/4 avocado(s) (251g)
Other
Rotisserie chicken, cooked
30 oz (851g)
Mixed greens
6 1/2 cup (195g)
Italian seasoning
1 tsp (4g)
Ground pork
1 1/4 lbs (567g)
Nut and Seed Products
Mixed nuts
1 cup (134g)
Roasted cashews
1 cup, halves and whole (154g)
Dairy and Egg Products
Butter
2 1/2 tsp (11g)
Cheese
3 tbsp, shredded (21g)
Sweets
Honey
1 1/4 tbsp (26g)
Poultry Products
Boneless skinless chicken breast, raw
7 3/4 lbs (3485g)
Legumes and Legume Products
Hummus
10 tbsp (150g)
Lentils, raw
1/2 cup (96g)
Sausages and Luncheon Meats
Turkey cold cuts
1 1/4 lbs (567g)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 lbs (340g)
dinner prep - 2 days
1. Bbq glazed meatloaf
1120 cals, 127p, 52c, 42f (per meal)
1 tsp (3g)
1/2 cup (120mL)
1/2 cup (136g)
1 tsp (2g)
4 slice (128g)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chipotle seasoning and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet and brush with the barbeque sauce. Bake until meat loaves are browned and cooked through, 15-18 minutes. Serve.
2. Garlic collard greens
560 cals, 25p, 16c, 29f (per meal)
3 1/2 lbs (1588g)
1/4 cup (53mL)
10 1/2 clove(s) (32g)
1 tsp (5g)
Recipe has been scaled from original by 3.5x. 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. Rotisserie chicken & tomato salad
1285 cals, 99p, 14c, 91f (per meal)
5 tsp (25mL)
5 tbsp (75mL)
1 1/4 cucumber (8-1/4") (376g)
2 1/2 large whole (3" dia) (455g)
30 oz (851g)
Recipe has been scaled from original by 2.5x. 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.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
900 cals, 120p, 12c, 37f (per meal)
36 cherry tomatoes (612g)
2 tbsp (30mL)
1/2 tbsp (9g)
36 large (158g)
1/2 tbsp (1g)
2 tbsp (16g)
2 1/4 lbs (1021g)
36 leaves (18g)
Recipe has been scaled from original by 6x. 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. Honey glazed carrots
215 cals, 3p, 31c, 5f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.
3. Sweet potato medallions
620 cals, 6p, 72c, 28f (per meal)
Recipe has been scaled from original by 2x. 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. Turkey & hummus deli sandwich
875 cals, 74p, 77c, 23f (per meal)
1/4 tbsp (3mL)
1 1/4 cup (38g)
5 slice(s), thick/large (1/2" thick) (135g)
5 tbsp (75g)
5 slice(s) (160g)
10 oz (284g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Greek salad
290 cals, 3p, 12c, 24f (per meal)
1 tsp (4g)
1 tbsp (15mL)
3 tbsp (45mL)
1/2 cup (70g)
2 small whole (2-2/5" dia) (182g)
1 small (70g)
1 cucumber (8-1/4") (301g)
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.
3. Roasted cashews
470 cals, 12p, 23c, 36f (per meal)
1/2 cup, halves and whole (77g)
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. Tomato and avocado salad
585 cals, 8p, 17c, 46f (per meal)
2 1/2 tbsp minced (38g)
2 1/2 tbsp (38mL)
1 1/4 avocado(s) (251g)
1 1/4 medium whole (2-3/5" dia) (154g)
2 tsp (9mL)
5 dash (2g)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. 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. Pork & pepper pasta
1360 cals, 85p, 146c, 42f (per meal)
1 1/4 lbs (567g)
4 tsp (20mL)
2 cup (520g)
1 tsp (3g)
2 medium (238g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package instructions. Drain and set aside.
2
While pasta cooks, heat oil in a skillet over medium-high heat. Add pork and bell pepper to the skillet and season with garlic powder and some salt and pepper. Break apart pork and cook until it's is browned and cooked through.
3
Stir in pasta sauce and bring to a simmer.
4
Top pasta with sauce and serve.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
1185 cals, 203p, 5c, 38f (per meal)
4 tbsp (28g)
2 tbsp (30mL)
4 lbs (1792g)
Recipe has been scaled from original by 4x. 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. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/2 tbsp (8g)
1/4 tbsp, ground (2g)
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.
3. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1 tbsp (15mL)
1 medium (2-1/2" dia) (110g)
2 large (328g)
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.
lunch prep - 1 days
1. Cuban Picadillo
1405 cals, 150p, 36c, 69f (per meal)
1 tbsp (15mL)
16 small (51g)
1 tsp (2g)
1/2 lbs (227g)
1 1/2 lbs (680g)
1 medium (119g)
1 medium whole (2-3/5" dia) (123g)
2 clove(s) (6g)
1 medium (2-1/2" dia) (110g)
1
Heat oil in a skillet over medium heat. Add beef. Break apart and cook until browned, 8-10 minutes.
2
Stir in onion, garlic, bell pepper, tomato, and some salt and pepper. (Optional: add a splash of olive brine). Cook for 1-2 minutes.
3
Add in olives, cumin, tomato puree, and some salt. Bring to a simmer. Cover and cook for about 20 minutes until vegetables have softened. Serve.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.