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 (3475cals, 245g protein, 208g net carbs, 162g fat 54g fiber per day) cannot be customized.
Day 1
3475cals, 250g protein, 284g net carbs, 109g fat 89g fiber per day
26 oz (1032cal, 164p, 0c, 42f)
3 serving(s) (701cal, 36p, 75c, 14f)
3 sweet potato(es) (1466cal, 45p, 192c, 35f)
4 serving(s) (271cal, 5p, 17c, 19f)
Day 2
3475cals, 250g protein, 284g net carbs, 109g fat 89g fiber per day
26 oz (1032cal, 164p, 0c, 42f)
3 serving(s) (701cal, 36p, 75c, 14f)
3 sweet potato(es) (1466cal, 45p, 192c, 35f)
4 serving(s) (271cal, 5p, 17c, 19f)
Day 3
3450cals, 234g protein, 85g net carbs, 226g fat 38g fiber per day
24 oz (1400cal, 108p, 1c, 107f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 serving(s) (1649cal, 119p, 47c, 102f)
1 cup(s) (72cal, 2p, 7c, 1f)
Day 4
3450cals, 234g protein, 85g net carbs, 226g fat 38g fiber per day
24 oz (1400cal, 108p, 1c, 107f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 serving(s) (1649cal, 119p, 47c, 102f)
1 cup(s) (72cal, 2p, 7c, 1f)
Day 5
3550cals, 255g protein, 218g net carbs, 167g fat 35g fiber per day
16 oz (952cal, 101p, 0c, 61f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
1 2/3 serving(s) (434cal, 6p, 60c, 14f)
3 1/2 sandwich(es) (1594cal, 136p, 135c, 54f)
2 serving(s) (214cal, 6p, 8c, 15f)
Day 6
3525cals, 232g protein, 213g net carbs, 173g fat 43g fiber per day
16 oz (952cal, 101p, 0c, 61f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
1 2/3 serving(s) (434cal, 6p, 60c, 14f)
2 serving(s) (1405cal, 112p, 121c, 47f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
Day 7
3475cals, 264g protein, 286g net carbs, 122g fat 45g fiber per day
2 1/2 potato(es) (1299cal, 135p, 138c, 16f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 serving(s) (1405cal, 112p, 121c, 47f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
Grocery List (40 items)
Fats and Oils
Salad dressing
12 3/4 tbsp (191mL)
Oil
2/3 cup (169mL)
Olive oil
1/3 lbs (171mL)
Ranch dressing
2 1/3 tbsp (35mL)
Other
Mixed greens
12 cup (360g)
Balsamic glaze
3 tbsp (45mL)
Chicken, drumsticks, with skin
3 lbs (1361g)
Rotisserie chicken, cooked
2 lbs (907g)
Stir-fry sauce
2/3 cup (181g)
Vegetables and Vegetable Products
Shallots
3 clove(s) (170g)
Sweet potatoes
12 sweetpotato, 5" long (2485g)
Fresh parsley
9 sprigs (9g)
Tomatoes
4 medium whole (2-3/5" dia) (509g)
Onion
1 1/2 small (105g)
Brussels sprouts
8 1/4 cup (726g)
Kale leaves
2 1/2 bunch (425g)
Frozen sugar snap peas
1 1/3 cup (192g)
Romaine lettuce
3/8 head (271g)
Frozen mixed veggies
2 10oz package (568g)
Carrots
1/4 medium (15g)
Legumes and Legume Products
Chickpeas, canned
6 can (2688g)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3519g)
Soups, Sauces, and Gravies
Apple cider vinegar
3 tbsp (2mL)
Frank's red hot sauce
1/2 cup (120mL)
Barbecue sauce
6 2/3 fl oz (238g)
Spices and Herbs
Balsamic vinegar
3 tbsp (45mL)
Apple cider vinegar
2 3/4 tbsp (41g)
Black pepper
1/4 oz (6g)
Salt
3/4 oz (18g)
Fruits and Fruit Juices
Raspberries
2 cup (246g)
Apples
3 1/2 medium (3" dia) (637g)
Avocados
2 1/2 avocado(s) (503g)
Lemon
2 1/2 small (145g)
Sweets
Maple syrup
1/4 cup (55mL)
Nut and Seed Products
Walnuts
7 oz (196g)
Dairy and Egg Products
Butter
4 tsp (18g)
Baked Products
Hamburger buns
3 1/2 bun(s) (179g)
Beef Products
Flank steak, raw
2 lbs (904g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (185g)
Beverages
Water
2 cup(s) (474mL)
dinner prep - 2 days
1. Chickpea stuffed sweet potato
1466cal, 45p, 192c, 35f (per meal)
3 tbsp (45mL)
3 tbsp (45mL)
3 clove(s) (170g)
3 can (1344g)
6 sweetpotato, 5" long (1260g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Rub a few drops of the oil on the sweet potato halves and season with salt and pepper. Place the sweet potato cut-side down on one half of a baking sheet. Roast in the oven for 20 minutes.
3
In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.
4
Remove the baking sheet from the oven and add the chickpea mixture to the other half of the pan. Roast for an additional 18-20 minutes, or until sweet potato is tender and the shallots are beginning to char.
5
Transfer the sweet potato to a plate and gently mash the flesh inside the skin. Make a divot in the mashed sweet potato and stuff it with the chickpea mixture.
6
Drizzle with balsamic glaze and serve.
2. Simple mixed greens salad
271cal, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Basic chicken breast
1032cal, 164p, 0c, 42f (per meal)
Recipe has been scaled from original by 3.25x. 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. Easy chickpea salad
701cal, 36p, 75c, 14f (per meal)
9 sprigs (9g)
3 tbsp (2mL)
3 tbsp (45mL)
3 cup cherry tomatoes (447g)
1 1/2 small (105g)
3 can (1344g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Brussels sprout, chicken & apple salad
1649cal, 119p, 47c, 102f (per meal)
2 lbs (907g)
1/2 cup (120mL)
2 2/3 tbsp (40mL)
2 tbsp (30g)
1 cup, chopped (112g)
1 1/3 small (2-3/4" dia) (199g)
6 cup (528g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper. Heat about 25% of the oil (reserving the rest for later) in a skillet over medium heat. Add chicken breasts and cook about 5-10 minutes on each side or until the center is no longer pink. Transfer to a cutting board and when cool enough to handle, chop breasts into bite-sized pieces. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chicken, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Buffalo drumsticks
1400cal, 108p, 1c, 107f (per meal)
3 lbs (1361g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1 1/2 tbsp (23mL)
1/2 cup (120mL)
Recipe has been scaled from original by 1.5x. 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. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
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.
dinner prep - 1 days
1. Shredded bbq & ranch chicken sandwich
1594cal, 136p, 136c, 54f (per meal)
1 1/3 lbs (595g)
3 1/2 tsp (18mL)
3 1/2 leaf inner (21g)
2 1/3 tbsp (35mL)
3 1/2 bun(s) (179g)
1/2 cup (119g)
Recipe has been scaled from original by 3.5x. 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.
3
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
2. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
1 1/3 cup (192g)
4 tsp (18g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Rotisserie chicken
952cal, 101p, 0c, 61f (per meal)
1 lbs (454g)
1
Pull chicken off of bones.
2
Serve.
2. Sweet potato wedges
434cal, 6p, 60c, 14f (per meal)
2 1/2 tbsp (38mL)
3 1/3 sweetpotato, 5" long (700g)
1 tsp, ground (2g)
1/2 tbsp (10g)
Recipe has been scaled from original by 0.83x. 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. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 small (87g)
1 1/2 bunch (255g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Beef stir fry with rice
1405cal, 112p, 121c, 47f (per meal)
2 lbs (904g)
1 cup (185g)
2 cup(s) (474mL)
4 dash (3g)
1 tsp, ground (2g)
1 tbsp (15mL)
2 10oz package (568g)
2/3 cup (181g)
1
In a pot with a lid, add the water and bring to a boil. Add the rice, stir, reduce heat to medium-low, and cover with the lid. The temperature will be correct when a little steam is visibly leaking from the lid. Keep the lid on for 20 minutes without removing. When done, fluff with a fork and set aside.
2
Meanwhile, heat half of the oil in a skillet over medium-high heat. When hot, add the cubed steak and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove steak and set aside.
3
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
4
Return steak to skillet, stir.
5
Pour in stir-fry sauce and mix until it is well distributed.
6
Reduce heat to low and simmer until steak is fully cooked.
7
Serve over rice.
2. Brussels sprout, apple & walnut side salad
380cal, 6p, 18c, 29f (per meal)
2 1/4 tbsp (34mL)
3/4 tbsp (11g)
6 tbsp, chopped (42g)
1/2 small (2-3/4" dia) (74g)
2 1/4 cup (198g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
lunch prep - 1 days
1. Bbq chicken stuffed sweet potatoes
1299cal, 135p, 138c, 16f (per meal)
1 1/4 lbs (560g)
6 2/3 tbsp (119g)
2 1/2 sweetpotato, 5" long (525g)
Recipe has been scaled from original by 1.25x. 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
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. 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.
