3500 calorie intermittent fasting meal plan
In just a few clicks, generate your own 3500 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 (3400cal, 258g protein, 170g net carbs, 167g fat, 46g fiber per day) cannot be customized.
Day 1
3475cal, 270g protein, 142g net carbs, 181g fat, 51g fiber
2 1/2 serving(s) (1091cal, 102p, 15c, 60f)
2 container(s) (362cal, 17p, 63c, 5f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
8 half pepper(s) (1467cal, 137p, 48c, 75f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
Day 2
3500cal, 332g protein, 148g net carbs, 156g fat, 42g fiber
24 oz (1086cal, 160p, 17c, 39f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
8 half pepper(s) (1467cal, 137p, 48c, 75f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
Day 3
3125cal, 239g protein, 200g net carbs, 137g fat, 34g fiber
9 oz (411cal, 60p, 12c, 13f)
5/6 cup brown rice, cooked (191cal, 4p, 39c, 2f)
7 slice(s) (802cal, 28p, 83c, 33f)
21 oz (1482cal, 143p, 56c, 71f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
Day 4
3125cal, 239g protein, 200g net carbs, 137g fat, 34g fiber
9 oz (411cal, 60p, 12c, 13f)
5/6 cup brown rice, cooked (191cal, 4p, 39c, 2f)
7 slice(s) (802cal, 28p, 83c, 33f)
21 oz (1482cal, 143p, 56c, 71f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
Day 5
3500cal, 244g protein, 174g net carbs, 184g fat, 45g fiber
3 sandwich(es) (1361cal, 117p, 76c, 59f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
3 1/2 serving(s) (342cal, 5p, 14c, 26f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 6
3500cal, 244g protein, 174g net carbs, 184g fat, 45g fiber
3 sandwich(es) (1361cal, 117p, 76c, 59f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
3 1/2 serving(s) (342cal, 5p, 14c, 26f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 7
3525cal, 241g protein, 150g net carbs, 186g fat, 69g fiber
3 sandwich(es) (1428cal, 121p, 80c, 63f)
1 2/3 serving(s) (316cal, 6p, 23c, 21f)
5 half pepper(s) (1139cal, 102p, 21c, 61f)
2 3/4 serving(s) (633cal, 13p, 26c, 42f)
Grocery List (49 items)
Vegetables and Vegetable Products
Bell pepper
10 1/2 large (1719g)
Kale leaves
2 1/2 bunch (447g)
Onion
1 1/4 small (88g)
Tomatoes
3 medium whole (2-3/5" dia) (369g)
Frozen green beans
8 cup (968g)
Garlic
12 clove(s) (36g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Pickles
24 slices (168g)
Romaine lettuce
3 leaf outer (84g)
Fresh spinach
3/8 6oz package (71g)
Dairy and Egg Products
Mozzarella cheese, shredded
2 cup (172g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Fresh mozzarella cheese
2 oz (57g)
Cheese
3 tbsp, shredded (21g)
Butter
1 2/3 stick (192g)
Sliced cheese
3/4 lbs (354g)
Romano cheese
1 1/4 tsp (3g)
Soups, Sauces, and Gravies
Pesto sauce
1 1/3 jar (6.25 oz) (236g)
Cereal Grains and Pasta
Quinoa, uncooked
1 cup (189g)
All-purpose flour
1 1/6 cup(s) (146g)
Brown rice
1/2 cup (106g)
Poultry Products
Boneless skinless chicken breast, raw
4 2/3 lbs (2089g)
Fruits and Fruit Juices
Lemon
2 1/2 small (152g)
Avocados
5 avocado(s) (1030g)
Lime juice
5 tsp (25mL)
Dried cranberries
2 1/4 tbsp (22g)
Spices and Herbs
Salt
1/2 oz (17g)
Black pepper
2 1/2 g (3g)
Fresh basil
1 tbsp, chopped (3g)
Taco seasoning mix
1 1/2 tbsp (13g)
Garlic powder
1 tsp (4g)
Ground coriander
2 1/2 tbsp (13g)
Ground cumin
2 1/2 tbsp (15g)
Dijon mustard
6 tbsp (90g)
Mustard
1 tbsp (15g)
Other
Mixed greens
2 1/2 cup (75g)
Finfish and Shellfish Products
Canned tuna
5 can (860g)
Tilapia, raw
2 1/2 lbs (1176g)
Nut and Seed Products
Almonds
3/4 lbs (353g)
Walnuts
2 1/4 tbsp, chopped (16g)
Fats and Oils
Balsamic vinaigrette
1 tbsp (14mL)
Oil
1 tbsp (15mL)
Olive oil
1/2 cup (128mL)
Raspberry walnut vinaigrette
2 1/4 tbsp (34mL)
Beverages
Water
2 1/2 cup(s) (578mL)
Baked Products
Bread crumbs
6 tbsp (41g)
Bread
2 1/4 lbs (1024g)
Pork Products
Pork loin chops, boneless, raw
5 chop (925g)
Sausages and Luncheon Meats
Roast beef cold cuts
2 1/4 lbs (1021g)
dinner prep - 2 days
1. Pesto chicken & quinoa stuffed peppers
1465 cals, 137p, 48c, 75f (per meal)
8 medium (952g)
2 cup (172g)
1 1/3 jar (6.25 oz) (236g)
1/2 cup (75g)
2 lbs (907g)
Recipe has been scaled from original by 1.33x. 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
Cook quinoa according to package. Should yield about 1 cup of cooked quinoa. Set aside.
4
Meanwhile, turn on broiler and place bell peppers under broiler for 5 minutes until skin blisters and blackens. Remove and set aside.
5
Preheat oven to 350 F (180 C).
6
In a medium bowl mix the quinoa, chicken, cheese, and pesto together.
7
When peppers have cooled, cut in half and remove seeds.
8
Fill pepper halves with chicken mixture and top with cheese.
9
Bake for 10 minutes. Serve.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Avocado tuna salad
1090 cals, 102p, 15c, 60f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. 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.
lunch 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. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
3. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Almond crusted tilapia
1480 cals, 143p, 56c, 71f (per meal)
2 1/2 lbs (1176g)
1 3/4 cup, slivered (189g)
1 1/6 cup(s) (146g)
1 tsp (3g)
1/4 cup (53mL)
Recipe has been scaled from original by 3.5x. 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. Buttered green beans
245 cals, 4p, 10c, 19f (per meal)
3 1/3 cup (403g)
1/3 tsp (1g)
1/3 tsp (0g)
1/4 cup (45g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Easy garlic chicken
410 cals, 60p, 12c, 13f (per meal)
18 oz (510g)
1 1/2 tbsp (21g)
6 tbsp (41g)
4 1/2 clove(s) (14g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
2. Simple garlic bread
800 cals, 28p, 83c, 33f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
3. Brown rice
190 cals, 4p, 39c, 2f (per meal)
1/2 cup (106g)
1/2 tsp (3g)
1 cup(s) (263mL)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.56x. 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.
dinner prep - 2 days
1. Coriander and cumin rubbed pork chops
1070 cals, 103p, 7c, 69f (per meal)
5 dash (1g)
5 chop (925g)
5 tbsp (75mL)
2 1/2 tbsp (13g)
2 1/2 tbsp (15g)
1 1/4 tsp (8g)
7 1/2 clove(s) (23g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
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 and serve.
3. Buttered green beans
340 cals, 5p, 14c, 26f (per meal)
4 2/3 cup (565g)
1/2 tsp (1g)
1/2 tsp (0g)
1/3 cup (63g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Roast beef & pickle sandwich
1360 cals, 117p, 76c, 59f (per meal)
3 tbsp (45g)
12 slices (84g)
6 slice (2/3 oz ea) (114g)
3/4 lbs (340g)
6 slice(s) (192g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
1140 cals, 102p, 21c, 61f (per meal)
2 1/2 can (430g)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 large (410g)
5/8 small (44g)
Recipe has been scaled from original by 2.5x. 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. Simple kale & avocado salad
635 cals, 13p, 26c, 42f (per meal)
1 1/2 bunch (234g)
1 1/2 small (80g)
1 1/2 avocado(s) (276g)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Roast beef sandwich
1430 cals, 121p, 80c, 63f (per meal)
3/4 lbs (340g)
6 slice (192g)
1 tbsp (15g)
6 slice, medium (1/4" thick) (120g)
3 leaf outer (84g)
6 slice (3/4 oz ea) (126g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking. Feel free to substitute whichever veggies you prefer.
2. Cranberry spinach salad
315 cals, 6p, 23c, 21f (per meal)
2 1/4 tbsp (22g)
2 1/4 tbsp, chopped (16g)
3/8 6oz package (71g)
2 1/4 tbsp (33mL)
1 1/4 tsp (3g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.