1200 calorie intermittent fasting meal plan
1225cal, 107g protein, 56g net carbs, 58g fat, 15g fiber (per day)

Lunch Dinner
Mon
Broiled tilapia, olive oil drizzled broccoli
Indian chicken wings, broccoli
Tue
Wed
Pasta with spinach and ricotta, caprese salad
Almond crusted tilapia, broccoli
Thu
Fri
Sat
Orange & rosemary salmon, broccoli
Apricot glazed pork chops, olive oil drizzled broccoli

lunch prep - 2 days

Broiled tilapia
1. Broiled tilapia
510 cals, 68p, 1c, 26f (per meal)
  • ,
  • Lemon juice
    1 1/2 tbsp (22mL)
  • Tilapia, raw
    1 1/2 lb (672g)
  • Olive oil
    3 tbsp (44mL)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    1/4 tbsp (5g)
  • Recipe has been scaled from original by 0.75x. 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.
    Olive oil drizzled broccoli
    2. Olive oil drizzled broccoli
    105 cals, 4p, 3c, 7f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen broccoli
    3 cup (273g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.

    dinner prep - 2 days

    Indian chicken wings
    1. Indian chicken wings
    550 cals, 49p, 0c, 38f (per meal)
  • ,
  • Oil
    1 1/4 tsp (6mL)
  • Chicken wings, with skin, raw
    1 2/3 lb (757g)
  • Salt
    1/2 tbsp (10g)
  • Curry powder
    2 1/2 tbsp (16g)
  • Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    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.
    Broccoli
    2. Broccoli
    60 cals, 5p, 3c, 1f (per meal)
  • ,
  • Frozen broccoli
    4 cup (364g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.

    lunch prep - 3 days

    Pasta with spinach and ricotta
    1. Pasta with spinach and ricotta
    450 cals, 24p, 61c, 10f (per meal)
  • Uncooked dry pasta
    8 oz (228g)
  • Frozen chopped spinach, thawed and drained
    1 package (10 oz) (284g)
  • Garlic, minced
    2 cloves (6g)
  • Part-skim ricotta cheese
    1 cup (248g)
  • Parmesan cheese, divided
    3 tbsp (15g)
  • Salt
    2 dash (1g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Recipe has been scaled from original by 1x. Adjust cook times and pan sizes accordingly.
    1
    Cook the pasta according to directions on package; drain.
    2
    While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.
    3
    Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.
    4
    Add cooked pasta to the skillet and stir.
    5
    Serve and top with remaining parmesan cheese.
    Caprese salad
    2. Caprese salad
    180 cals, 10p, 6c, 11f (per meal)
  • Mixed greens
    1 1/4 package (5.5 oz) (194g)
  • Tomatoes, halved
    1 1/4 cup cherry tomatoes (186g)
  • Fresh basil
    10 tbsp leaves, whole (15g)
  • Balsamic vinaigrette
    2 1/2 tbsp (37mL)
  • Fresh mozzarella cheese
    3 3/4 oz (106g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, mix together the mixed greens, basil, and tomatoes.
    2
    When serving, top with mozzarella and balsamic vinaigrette.

    dinner prep - 3 days

    Almond crusted tilapia
    1. Almond crusted tilapia
    565 cals, 54p, 21c, 27f (per meal)
  • ,
  • Almonds
    1 cup, slivered (108g)
  • All-purpose flour
    2/3 cup (83g)
  • Tilapia, raw
    4 fillet (~6 oz) (672g)
  • Salt
    4 dash (2g)
  • Olive oil
    2 tbsp (30mL)
  • Recipe has been scaled from original by 2x. 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.
    Broccoli
    2. Broccoli
    30 cals, 3p, 2c, 0f (per meal)
  • ,
  • Frozen broccoli
    3 cup (273g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.

    lunch prep - 1 days

    Orange & rosemary salmon
    1. Orange & rosemary salmon
    580 cals, 45p, 21c, 33f (per meal)
  • Salmon
    1 1/4 fillet/s (6 oz each) (213g)
  • Rosemary
    5 dash (1g)
  • Oranges
    1 1/4 orange (193g)
  • Lemon juice
    2 tsp (9mL)
  • Olive oil
    1 tsp (5mL)
  • Salt
    2 1/2 dash (2g)
  • Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
    1
    Season the salmon with salt.
    2
    Put a skillet over medium-high heat and add the oil.
    3
    Cook the salmon for 4-5 minutes on each side, set aside when done.
    4
    Add the and rosemary to the skillet and cook for about a minute.
    5
    Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
    6
    Lower the heat to medium low until the liquid cooks down a bit.
    7
    Put the salmon back in the skillet and spoon the sauce over the fillets.
    8
    Serve.
    Broccoli
    2. Broccoli
    30 cals, 3p, 2c, 0f (per meal)
  • Frozen broccoli
    1 cup (91g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.

    dinner prep - 1 days

    Apricot glazed pork chops
    1. Apricot glazed pork chops
    455 cals, 59p, 24c, 13f (per meal)
  • Balsamic vinegar
    1 tsp (6mL)
  • Jams and preserves, apricot
    3 tbsp (60g)
  • Olive oil
    1/4 tbsp (4mL)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Pork chop, bone-in
    1 1/2 chop (267g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    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.
    Olive oil drizzled broccoli
    2. Olive oil drizzled broccoli
    175 cals, 7p, 4c, 12f (per meal)
  • Black pepper
    1 1/4 dash (0g)
  • Salt
    1 1/4 dash (1g)
  • Frozen broccoli
    2 1/2 cup (228g)
  • Olive oil
    2 1/2 tsp (12mL)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    Spices and Herbs
    Black pepper
    1/6 oz (4g)
    Salt
    3/4 oz (22g)
    Curry powder
    2 1/2 tbsp (16g)
    Fresh basil
    10 tbsp leaves, whole (15g)
    Rosemary
    5 dash (1g)
    Balsamic vinegar
    1 tsp (6mL)
    Vegetables and Vegetable Products
    Frozen broccoli
    13 1/2 cup (1229g)
    Frozen chopped spinach
    1 package (10 oz) (284g)
    Garlic
    2 cloves (6g)
    Tomatoes
    1 1/4 cup cherry tomatoes (186g)
    Fats and Oils
    Olive oil
    3 1/2 oz (109mL)
    Oil
    1 1/4 tsp (6mL)
    Balsamic vinaigrette
    2 1/2 tbsp (37mL)
    Fruits and Fruit Juices
    Lemon juice
    2 tbsp (32mL)
    Oranges
    1 1/4 orange (193g)
    Finfish and Shellfish Products
    Tilapia, raw
    3 lb (1344g)
    Salmon
    1 1/4 fillet/s (6 oz each) (213g)
    Poultry Products
    Chicken wings, with skin, raw
    1 2/3 lb (757g)
    Cereal Grains and Pasta
    Uncooked dry pasta
    8 oz (228g)
    All-purpose flour
    2/3 cup (83g)
    Dairy and Egg Products
    Part-skim ricotta cheese
    1 cup (248g)
    Parmesan cheese
    3 tbsp (15g)
    Fresh mozzarella cheese
    3 3/4 oz (106g)
    Other
    Mixed greens
    1 1/4 package (5.5 oz) (194g)
    Nut and Seed Products
    Almonds
    1 cup, slivered (108g)
    Sweets
    Jams and preserves, apricot
    3 tbsp (60g)
    Pork Products
    Pork chop, bone-in
    1 1/2 chop (267g)
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