In just a few clicks, generate your own 1100 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 (1100cal, 108g protein, 50g net carbs, 46g fat, 15g fiber per day) cannot be customized.
Day 1
1125cal, 96g protein, 24g net carbs, 61g fat, 22g fiber
Chicken avocado salad
1 serving(s) (500cal, 43p, 8c, 28f)
Edamame
1 serving(s) (70cal, 7p, 2c, 3f)
Avocado tuna salad
1 serving(s) (436cal, 41p, 6c, 24f)
Milk
3/4 cup(s) (112cal, 6p, 9c, 6f)
Day 2
1100cal, 118g protein, 21g net carbs, 54g fat, 13g fiber
Simple chicken breast
10 2/3 oz (427cal, 67p, 1c, 17f)
Olive oil drizzled sugar snap peas
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Avocado tuna salad
1 serving(s) (436cal, 41p, 6c, 24f)
Milk
3/4 cup(s) (112cal, 6p, 9c, 6f)
Day 3
1075cal, 114g protein, 23g net carbs, 52g fat, 16g fiber
Simple chicken breast
10 2/3 oz (427cal, 67p, 1c, 17f)
Olive oil drizzled sugar snap peas
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Avocado tuna salad stuffed pepper
2 half pepper(s) (456cal, 41p, 8c, 24f)
Tomato cucumber salad
1 serving(s) (71cal, 2p, 7c, 3f)
Day 4
1075cal, 101g protein, 83g net carbs, 30g fat, 16g fiber
Marinaded chicken breast
8 oz (283cal, 50p, 1c, 8f)
Sweet potato medallions
1/2 sweet potato (155cal, 2p, 18c, 7f)
Tomato cucumber salad
1 serving(s) (71cal, 2p, 7c, 3f)
Easy garlic chicken
4 oz (284cal, 29p, 19c, 9f)
Simple salad with tomatoes and carrots
1/2 serving(s) (49cal, 2p, 4c, 2f)
Lentils
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 5
1100cal, 110g protein, 99g net carbs, 24g fat, 15g fiber
Bbq chicken stuffed sweet potatoes
1 potato(es) (520cal, 54p, 55c, 6f)
Tomato cucumber salad
1 serving(s) (71cal, 2p, 7c, 3f)
Pan fried tilapia
9 oz (335cal, 51p, 0c, 14f)
Mashed sweet potatoes
1 serving(s) (183cal, 3p, 36c, 0f)
Day 6
1125cal, 96g protein, 76g net carbs, 42g fat, 15g fiber
Bbq chicken stuffed sweet potatoes
1 potato(es) (520cal, 54p, 55c, 6f)
Tomato cucumber salad
1 serving(s) (71cal, 2p, 7c, 3f)
Honey mustard chicken thighs w/ skin
5 1/3 oz (372cal, 34p, 6c, 23f)
Olive oil drizzled sugar snap peas
2 serving(s) (163cal, 5p, 8c, 10f)
Day 7
1150cal, 121g protein, 27g net carbs, 57g fat, 11g fiber
Southwest chicken
12 oz (543cal, 80p, 8c, 19f)
Simple mixed greens salad
1 serving(s) (68cal, 1p, 4c, 5f)
Honey mustard chicken thighs w/ skin
5 1/3 oz (372cal, 34p, 6c, 23f)
Olive oil drizzled sugar snap peas
2 serving(s) (163cal, 5p, 8c, 10f)
Grocery List (37 items)
Fruits and Fruit Juices
Avocados
2 avocado(s) (402g)
Lime juice
5 tsp (25mL)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
4 1/2 g (5g)
Garlic powder
1/3 tsp (1g)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1/4 tbsp, ground (1g)
Taco seasoning mix
3/4 tbsp (6g)
Other
Mixed greens
3 1/2 cup (105g)
Vegetables and Vegetable Products
Onion
1/2 medium (2-1/2" dia) (63g)
Tomatoes
3 medium whole (2-3/5" dia) (367g)
Edamame, frozen, shelled
1/2 cup (59g)
Brussels sprouts
5 sprouts (95g)
Frozen sugar snap peas
4 2/3 cup (672g)
Bell pepper
2 large (343g)
Cucumber
1 cucumber (8-1/4") (301g)
Purple onions
1 small (70g)
Carrots
1/8 medium (8g)
Romaine lettuce
1/4 hearts (125g)
Garlic
1 clove(s) (3g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (735g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Tilapia, raw
1/2 lbs (252g)
Dairy and Egg Products
Whole milk
1 1/2 cup (360mL)
Butter
2 tsp (9g)
Cheese
1 1/2 tbsp, shredded (11g)
Fats and Oils
Oil
2/3 oz (24mL)
Olive oil
2 oz (66mL)
Salad dressing
3 oz (88mL)
Marinade sauce
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
4 1/4 lbs (1889g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Baked Products
Bread crumbs
1/3 cup (36g)
Beverages
Water
1 1/3 cup(s) (315mL)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
Soups, Sauces, and Gravies
Barbecue sauce
1/3 cup (95g)
Sweets
Honey
2 tsp (14g)
dinner prep - 2 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
Avocados
1 avocado(s) (201g)
Lime juice
2 tsp (10mL)
Salt
2 dash (1g)
Black pepper
2 dash (0g)
Mixed greens
2 cup (60g)
Onion, minced
1/2 small (35g)
Canned tuna
2 can (344g)
Tomatoes
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. 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.
2. Milk
110 cals, 6p, 9c, 6f (per meal)
Whole milk
3/4 cup (180mL)
lunch prep - 1 days
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
Lime juice
2 tsp (10mL)
Oil
2 tsp (10mL)
Onion
1 tbsp chopped (10g)
Avocados, chopped
1/2 avocado(s) (101g)
Boneless skinless chicken breast, raw
6 oz (170g)
Brussels sprouts
5 sprouts (95g)
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
Edamame, frozen, shelled
1/2 cup (59g)
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 2 days
1. Simple chicken breast
425 cals, 67p, 1c, 17f (per meal)
Boneless skinless chicken breast, raw
1 1/3 lbs (597g)
Salt
1/2 tbsp (8g)
Black pepper
1/2 tbsp, ground (3g)
Olive oil
4 tsp (20mL)
Garlic powder
1/3 tsp (1g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Olive oil drizzled sugar snap peas
120 cals, 4p, 6c, 7f (per meal)
Black pepper
1 1/2 dash (0g)
Salt
1 1/2 dash (1g)
Frozen sugar snap peas
2 cup (288g)
Olive oil
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
Canned tuna, drained
1 can (172g)
Avocados
1/2 avocado(s) (101g)
Lime juice
1 tsp (5mL)
Salt
1 dash (0g)
Black pepper
1 dash (0g)
Bell pepper
1 large (164g)
Onion
1/4 small (18g)
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. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
Tomatoes, thinly sliced
1/2 medium whole (2-3/5" dia) (62g)
Cucumber, thinly sliced
1/4 cucumber (8-1/4") (75g)
Purple onions, thinly sliced
1/4 small (18g)
Salad dressing
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 1 days
1. Easy garlic chicken
285 cals, 29p, 19c, 9f (per meal)
Boneless skinless chicken breast, raw
4 oz (113g)
Butter
2 tsp (9g)
Garlic, crushed
1 clove(s) (3g)
Bread crumbs
1/3 cup (36g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 degrees F (190 degrees 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 lightly greased 9x13 inch baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 45 minutes to 1 hour.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Salt
2/3 dash (0g)
Water
1 1/3 cup(s) (316mL)
Lentils, raw, rinsed
1/3 cup (64g)
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.
3. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
Salad dressing
1 tsp (6mL)
Tomatoes, diced
1/4 medium whole (2-3/5" dia) (31g)
Carrots, sliced
1/8 medium (8g)
Romaine lettuce, roughly chopped
1/4 hearts (125g)
Recipe has been scaled from original by 0.13x. 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.
lunch prep - 1 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
Boneless skinless chicken breast, raw
1/2 lbs (224g)
Marinade sauce
4 tbsp (60mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
Tomatoes, thinly sliced
1/2 medium whole (2-3/5" dia) (62g)
Cucumber, thinly sliced
1/4 cucumber (8-1/4") (75g)
Purple onions, thinly sliced
1/4 small (18g)
Salad dressing
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Oil
1/2 tbsp (8mL)
Sweet potatoes, sliced
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
dinner prep - 1 days
1. Pan fried tilapia
335 cals, 51p, 1c, 14f (per meal)
Tilapia, raw
1/2 lbs (252g)
Olive oil
3/4 tbsp (11mL)
Black pepper
3 dash, ground (1g)
Salt
3 dash (2g)
Recipe has been scaled from original by 0.38x. 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.
2. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Bbq chicken stuffed sweet potatoes
520 cals, 54p, 55c, 6f (per meal)
Sweet potatoes, halved
2 sweetpotato, 5" long (420g)
Barbecue sauce
1/3 cup (95g)
Boneless skinless chicken breast, raw
1 lbs (448g)
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. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
Tomatoes, thinly sliced
1/2 medium whole (2-3/5" dia) (62g)
Cucumber, thinly sliced
1/4 cucumber (8-1/4") (75g)
Purple onions, thinly sliced
1/4 small (18g)
Salad dressing
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
Brown deli mustard
1 tbsp (15g)
Honey
2 tsp (14g)
Thyme, dried
1/4 tbsp, ground (1g)
Salt
1 1/3 dash (1g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Olive oil drizzled sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
Black pepper
2 dash (0g)
Salt
2 dash (1g)
Frozen sugar snap peas
2 2/3 cup (384g)
Olive oil
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Southwest chicken
545 cals, 80p, 8c, 19f (per meal)
Oil
1/2 tbsp (8mL)
Cheese
1 1/2 tbsp, shredded (11g)
Taco seasoning mix
3/4 tbsp (6g)
Boneless skinless chicken breast, raw
3/4 lbs (336g)
Bell pepper, cut into strips
1 1/2 medium (179g)
Recipe has been scaled from original by 0.75x. 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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Mixed greens
1 1/2 cup (45g)
Salad dressing
1 1/2 tbsp (23mL)
1
Mix greens and dressing in a small bowl. Serve.
