2200 calorie intermittent fasting meal plan
2200cal, 169g protein, 144g net carbs, 94g fat, 25g fiber (per day)

Lunch Dinner
Mon
Pan-fried salmon, buttery brown rice, buttered broccoli
Curried pork chops, bread and butter, simple sauteed spinach
Tue
Wed
Thu
Beef-broccoli-rice bowl, banana, large granola bar
Pork-broccoli-sweet potato bowl, milk
Fri
Sat
Pan fried tilapia, sweet potato wedges
Turkey-broccoli-rice bowl

lunch prep - 3 days

Pan-fried salmon
1. Pan-fried salmon
410 cals, 35p, 0c, 30f (per meal)
  • ,
  • Oil
    1 1/2 tbsp (22mL)
  • Salmon
    18 oz (510g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    Buttery brown rice
    2. Buttery brown rice
    500 cals, 7p, 70c, 20f (per meal)
  • Butter
    1/4 cup (64g)
  • Brown rice
    1 1/2 cup (285g)
  • Salt
    1 tsp (7g)
  • Water
    3 cup (710mL)
  • Black pepper
    1 tsp, ground (3g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, mix in butter, and season with salt and pepper.
    Buttered broccoli
    3. Buttered broccoli
    180 cals, 4p, 2c, 16f (per meal)
  • ,
  • Black pepper
    2 dash (0g)
  • Salt
    2 dash (1g)
  • Frozen broccoli
    4 cup (364g)
  • Butter
    4 tbsp (57g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Mix in butter until melted and season with salt and pepper to taste.

    dinner prep - 3 days

    Curried pork chops
    1. Curried pork chops
    480 cals, 78p, 0c, 18f (per meal)
  • ,
  • Pork chop, bone-in
    6 chop (1068g)
  • Curry powder
    1/2 tbsp (3g)
  • Olive oil
    1 tbsp (15mL)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    Bread and butter
    2. Bread and butter
    225 cals, 8p, 24c, 10f (per meal)
  • ,
  • Butter
    2 tsp (9g)
  • Bread
    2 slice (64g)
  • 1
    Spread the butter on the bread and serve.
    Simple sauteed spinach
    3. Simple sauteed spinach
    400 cals, 14p, 9c, 29f (per meal)
  • Garlic, diced
    6 clove (18g)
  • Black pepper
    1/2 tbsp, ground (3g)
  • Salt
    1/2 tbsp (9g)
  • Olive oil
    6 tbsp (89mL)
  • Fresh spinach
    3 gallon (1440g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.

    lunch prep - 2 days

    Beef-broccoli-rice bowl
    1. Beef-broccoli-rice bowl
    695 cals, 70p, 51c, 21f (per meal)
  • Frozen broccoli
    5/6 package (10 oz) (237g)
  • Flavored rice mix
    5/6 pouch (~5.6 oz) (132g)
  • Salt
    1/2 tsp (3g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Ground beef (93% lean)
    1 1/4 lb (568g)
  • Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
    1
    Brown the beef over medium heat until cooked through. Season with salt and pepper to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
    3
    When everything is ready mix it all together and serve.
    Banana
    2. Banana
    235 cals, 3p, 48c, 1f (per meal)
  • ,
  • Banana
    2 medium (7" to 7-7/8" long) (236g)
  • Large granola bar
    3. Large granola bar
    175 cals, 4p, 22c, 7f (per meal)
  • ,
  • Large granola bar
    1 bar (37g)
  • dinner prep - 2 days

    Pork-broccoli-sweet potato bowl
    1. Pork-broccoli-sweet potato bowl
    890 cals, 105p, 52c, 23f (per meal)
  • Paprika
    1/4 tbsp (2g)
  • Sweet potatoes, cut into bite-sized cubes
    2 2/3 sweetpotato, 5" long (560g)
  • Frozen broccoli
    1 1/3 package (10 oz) (379g)
  • Salt
    1/4 tbsp (4g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Pork tenderloin, raw, cut into bite-sized cubes
    2 lb (907g)
  • Olive oil
    1 3/4 tbsp (26mL)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C)
    2
    In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
    3
    Take the mixture and coat the sweet potatoes.
    4
    Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
    5
    Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
    6
    Prepare the broccoli according to the instructions on its packaging.
    7
    Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
    Milk
    2. Milk
    200 cals, 10p, 16c, 11f (per meal)
  • ,
  • Whole milk
    1 1/3 cup (315mL)
  • lunch prep - 1 days

    Pan fried tilapia
    1. Pan fried tilapia
    595 cals, 90p, 1c, 26f (per meal)
  • Olive oil
    4 tsp (20mL)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    1/4 tbsp (4g)
  • Tilapia, raw
    2 2/3 fillet (~6 oz) (448g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    Sweet potato wedges
    2. Sweet potato wedges
    520 cals, 7p, 72c, 17f (per meal)
  • Oil
    1 1/2 tbsp (22mL)
  • Sweet potatoes, cut into wedges
    2 sweetpotato, 5" long (420g)
  • Salt
    1 tsp (6g)
  • Black pepper
    4 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. 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.

    dinner prep - 1 days

    Turkey-broccoli-rice bowl
    1. Turkey-broccoli-rice bowl
    1115 cals, 95p, 101c, 32f (per meal)
  • Black pepper
    1/3 tsp, ground (1g)
  • Salt
    1/3 tsp (2g)
  • Flavored rice mix
    5/6 pouch (~5.6 oz) (132g)
  • Frozen broccoli
    5/6 package (10 oz) (237g)
  • Ground turkey, raw
    5/6 lb (378g)
  • Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
    1
    Brown the turkey over medium heat until cooked through. Season with salt and pepper to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
    3
    When everything is ready mix it all together and serve.
    Fats and Oils
    Oil
    3 tbsp (44mL)
    Olive oil
    4 3/4 oz (150mL)
    Finfish and Shellfish Products
    Salmon
    18 oz (510g)
    Tilapia, raw
    2 2/3 fillet (~6 oz) (448g)
    Spices and Herbs
    Salt
    1 1/2 oz (45g)
    Black pepper
    1/2 oz (16g)
    Curry powder
    1/2 tbsp (3g)
    Paprika
    1/4 tbsp (2g)
    Vegetables and Vegetable Products
    Frozen broccoli
    43 oz (1216g)
    Garlic
    6 clove (18g)
    Fresh spinach
    3 gallon (1440g)
    Sweet potatoes
    4 2/3 sweetpotato, 5" long (980g)
    Dairy and Egg Products
    Butter
    1 1/4 stick (148g)
    Whole milk
    2 2/3 cup (632mL)
    Cereal Grains and Pasta
    Brown rice
    1 1/2 cup (285g)
    Beverages
    Water
    3 cup (710mL)
    Pork Products
    Pork chop, bone-in
    6 chop (1068g)
    Pork tenderloin, raw
    2 lb (907g)
    Baked Products
    Bread
    6 slice (192g)
    Snacks
    Large granola bar
    2 bar (74g)
    Meals, Entrees, and Side Dishes
    Flavored rice mix
    1 2/3 pouch (~5.6 oz) (263g)
    Beef Products
    Ground beef (93% lean)
    1 1/4 lb (568g)
    Fruits and Fruit Juices
    Banana
    4 medium (7" to 7-7/8" long) (472g)
    Poultry Products
    Ground turkey, raw
    5/6 lb (378g)
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