2200 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2200 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 (2200cal, 170g protein, 155g net carbs, 85g fat, 30g fiber per day) cannot be customized.
Day 1
2225cal, 148g protein, 134g net carbs, 108g fat, 33g fiber
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 container(s) (310cal, 25p, 33c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
12 oz (847cal, 82p, 32c, 40f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 2
2175cal, 196g protein, 194g net carbs, 53g fat, 34g fiber
3 sandwich(es) (774cal, 73p, 89c, 10f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
16 oz (592cal, 102p, 3c, 19f)
2 potato(es) (528cal, 12p, 98c, 2f)
Day 3
2175cal, 196g protein, 194g net carbs, 53g fat, 34g fiber
3 sandwich(es) (774cal, 73p, 89c, 10f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
16 oz (592cal, 102p, 3c, 19f)
2 potato(es) (528cal, 12p, 98c, 2f)
Day 4
2225cal, 156g protein, 125g net carbs, 105g fat, 40g fiber
1 sandwich(es) (480cal, 28p, 24c, 29f)
1 1/2 serving(s) (527cal, 6p, 6c, 44f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 5
2200cal, 209g protein, 83g net carbs, 103g fat, 23g fiber
18 oz (899cal, 120p, 12c, 37f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 6
2175cal, 141g protein, 179g net carbs, 87g fat, 25g fiber
1 1/2 wrap(s) (861cal, 44p, 57c, 46f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 serving(s) (541cal, 60p, 41c, 13f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 serving(s) (121cal, 4p, 10c, 4f)
Day 7
2175cal, 141g protein, 179g net carbs, 87g fat, 25g fiber
1 1/2 wrap(s) (861cal, 44p, 57c, 46f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 serving(s) (541cal, 60p, 41c, 13f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 serving(s) (121cal, 4p, 10c, 4f)
Grocery List (46 items)
Vegetables and Vegetable Products
Tomatoes
5 1/2 medium whole (2-3/5" dia) (663g)
Potatoes
5 1/2 large (3" to 4-1/4" dia.) (2030g)
Raw celery
1/4 stalk, medium (7-1/2" - 8" long) (10g)
Romaine lettuce
5/6 head (518g)
Frozen peas
1 cup (134g)
Purple onions
1/4 medium (2-1/2" dia) (28g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Carrots
1 small (5-1/2" long) (50g)
Spices and Herbs
Garlic powder
4 dash (2g)
Salt
1/4 oz (7g)
Lemon pepper
2 tbsp (14g)
Black pepper
1/8 oz (1g)
Dijon mustard
1 tbsp (15g)
Chili powder
1 tbsp (8g)
Fresh basil
18 leaves (9g)
Curry powder
1 tsp (2g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Lemon juice
3/8 fl oz (11mL)
Kiwi
4 fruit (276g)
Green olives
18 large (79g)
Baked Products
Bread
2/3 lbs (320g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Flour tortillas
3 tortilla (approx 10" dia) (216g)
Naan bread
3 piece (270g)
Dairy and Egg Products
Eggs
7 large (350g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
String cheese
6 stick (168g)
Cheese
6 tbsp, shredded (42g)
Nut and Seed Products
Almonds
7 oz (23 whole kernels) (197g)
Finfish and Shellfish Products
Tilapia, raw
3/4 lbs (336g)
Salmon
3/4 lbs (340g)
Cod, raw
1 lbs (453g)
Cereal Grains and Pasta
All-purpose flour
1/3 cup (42g)
Brown rice
1/2 cup (95g)
Fats and Oils
Olive oil
1 1/2 oz (45mL)
Oil
1 2/3 oz (50mL)
Mayonnaise
2 1/2 oz (75mL)
Salad dressing
2 tbsp (31mL)
Other
Coleslaw mix
2 cup (180g)
Mixed greens
1/2 cup (15g)
Soups, Sauces, and Gravies
Barbecue sauce
3/4 cup (204g)
Sausages and Luncheon Meats
Chicken cold cuts
1 1/2 lbs (680g)
Turkey cold cuts
3/4 lbs (340g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/3 lbs (1945g)
Beverages
Water
2 1/3 cup(s) (552mL)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
lunch prep - 1 days
1. Avocado egg salad sandwich
560 cals, 30p, 29c, 31f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz) container(s) (300g)
dinner prep - 1 days
1. Almond crusted tilapia
845 cals, 82p, 32c, 40f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1/3 cup (42g)
2 dash (1g)
1 tbsp (15mL)
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. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 2 days
1. Bbq deli chicken sandwich
775 cals, 73p, 89c, 10f (per meal)
1 cup (90g)
6 tbsp (102g)
3/4 lbs (340g)
3 slice(s) (96g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. 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. Basic baked potato
530 cals, 12p, 98c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 1 days
1. Chicken salad sandwich
480 cals, 28p, 24c, 29f (per meal)
1/4 tbsp (4mL)
1/4 stalk, medium (7-1/2" - 8" long) (10g)
1 dash, ground (0g)
1/4 tbsp (4mL)
2 tbsp (30mL)
2 slice (64g)
1/2 piece (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C).
2
Brush the chicken with oil on each side and place on baking sheet.
3
Bake for 10-15 mins on each side or until chicken is done.
4
Let chicken cool and then chop into bite-sized pieces.
5
Mix all ingredients besides bread and oil together in a bowl.
6
For each sandwich, spread mixture evenly over a slice of bread and top with another slice.
3. Avocado
525 cals, 6p, 6c, 44f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Grilled chicken sandwich
920 cals, 115p, 61c, 22f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Kiwi
185 cals, 3p, 32c, 2f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
900 cals, 120p, 12c, 37f (per meal)
18 cherry tomatoes (306g)
1 tbsp (15mL)
1/4 tbsp (5g)
18 large (79g)
1/4 tbsp (1g)
1 tbsp (8g)
1 lbs (510g)
18 leaves (9g)
Recipe has been scaled from original by 3x. 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 1 days
1. Simple salmon
770 cals, 69p, 0c, 55f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 2 days
1. Turkey, avocado wrap
860 cals, 44p, 58c, 46f (per meal)
3/8 avocado(s) (75g)
6 oz (170g)
1 1/2 tbsp (23mL)
1 1/2 tortilla (approx 10" dia) (108g)
3 slice, medium (1/4" thick) (60g)
1 1/2 leaf inner (9g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking.
dinner prep - 2 days
1. British kedgeree
540 cals, 60p, 41c, 13f (per meal)
1 cup (134g)
1 tsp (2g)
1 lbs (453g)
4 large (200g)
1 cup(s) (237mL)
1/2 cup (95g)
1
Cook rice and water according to package instructions. Set aside.
2
Hard boil the eggs: Add eggs to a saucepan and cover with cold water. Bring to a boil. Boil for 8-10 minutes then transfer to a bowl of cold water. Once cool enough to handle, peel eggs and slice into quarters. Set aside.
3
Put chunks of fish into a large frying pan and add a small splash of water. Simmer for 3-4 minutes until fish is opaque. Drain any excess liquid.
4
Add cooked rice, peas, curry powder, and some salt and pepper to the skillet with the fish. Heat, stirring gently, for 2-3 minutes until everything is heated through.
5
Season to taste with salt and pepper and top with eggs. Serve.
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.