Why This Intermittent Fasting Meal Plan Is Different
Most people think intermittent fasting is all about skipping meals. In reality, what you eat during your eating window matters just as much as when you eat. I created these 7-day intermittent fasting meal plans to help people approach fasting in a way that is practical, sustainable, and supportive of long-term metabolic health. The goal is not simply to eat less.
The goal is to improve metabolic flexibility, support satiety, preserve lean muscle mass, and make healthy eating easier to maintain over time.
One of the biggest problems I see is that many people combine intermittent fasting with highly processed foods or extremely restrictive eating patterns. That approach usually leads to fatigue, cravings, loss of consistency, and eventually weight regain.
These meal plans take a different approach. Both plans use an early time-restricted eating window from 8:00 AM to 4:00 PM, which better aligns with the body’s circadian rhythm. Research suggests that eating earlier in the day may help support insulin sensitivity, fat metabolism, and energy regulation.
The meals are built around high-fiber, plant-based foods including oats, lentils, beans, berries, leafy greens, tofu, and other minimally processed ingredients that help support satiety and metabolic health.
Protein intake is intentionally balanced throughout the day to help preserve lean muscle while avoiding the “more protein is always better” mindset that often makes nutrition unnecessarily complicated.
These plans are also intentionally repetitive in some areas. That is not a flaw. Repetition makes meal prep easier, grocery shopping simpler, and healthy eating more sustainable in real life.
Inside this guide, you’ll find:
- A complete 7-day intermittent fasting meal plan
- Two calorie options depending on your energy needs
- Daily breakfasts, lunches, snacks, and dinners
- Meal prep guidance
- Weekly shopping lists
- Plant-based recipes designed to support satiety and consistency
The difference between the two intermittent fasting meal plans is primarily portion size and overall calorie intake:
The 1,800-calorie plan supports approximately 1,750–1,850 calories per day
The 2,200-calorie plan supports approximately 2,150–2,250 calories per day
Both are designed to support intermittent fasting for weight loss while emphasizing metabolic health, high-fiber nutrition, and long-term sustainability.
Core Principles Behind These Intermittent Fasting Meal Plans
- FGF21 activation: FGF21 (Fibroblast Growth Factor 21) is a hormone primarily produced by the liver. It is involved in energy regulation and may support fat burning and insulin sensitivity. In this plan, breakfasts are higher in carbohydrates and lower in protein to support morning FGF21 signaling.
- SIRT 1 activation: SIRT 1 (Sirtuin 1) is a protein involved in cellular stress response and metabolic regulation. Diet patterns associated with fasting and polyphenol-rich foods may support SIRT 1 activity. That’s why this plan includes daily berries, leafy greens, cruciferous vegetables, and citrus.
- Polyphenols and anthocyanins: Polyphenols are natural compounds found in plants. Many polyphenols act as antioxidants and may support metabolic and cardiovascular health. Anthocyanins are a type of polyphenol that give berries their deep red, blue, or purple color (for example: blueberries, cherries, and strawberries).
- Lean mass preservation: To support muscle maintenance, protein intake is emphasized later in the day using legumes, tofu, edamame, soy milk, and the daily meal replacement shake.
- Metabolic flexibility: Metabolic flexibility is your body’s ability to switch between using carbohydrates and fat for fuel. Consistent time-restricted eating, high-fiber plant foods, and balanced protein distribution can support this over time.
- Simplicity and consistency: The recipes repeat on purpose. Repetition makes this plan easier to follow, easier to shop for, and more sustainable.
How These Intermittent Fasting Meal Plans Work
Intermittent fasting works best when it supports your physiology instead of fighting against it.
One of the reasons many fasting plans fail is because they focus entirely on the fasting window while ignoring food quality, meal composition, and long-term sustainability. People may lose weight temporarily, but eventually hunger, cravings, fatigue, or inconsistency begin to take over.
These intermittent fasting meal plans were designed differently. The goal is not simply to reduce calories. The goal is to create meals that help support satiety, stabilize energy, improve metabolic flexibility, and make healthy eating easier to maintain over time.
Early Time-Restricted Eating
All calories in this plan are consumed between 8:00 AM and 4:00 PM.
This style of intermittent fasting is sometimes called early time-restricted eating. Research suggests that eating earlier in the day may better align with circadian biology and help support insulin sensitivity, metabolic regulation, and fat oxidation.
Many people naturally notice:
- More stable energy levels
- Reduced evening snacking
- Improved appetite regulation
- Better meal consistency
Outside the eating window, hydration is encouraged through:
- Water
- Green tea
- Hibiscus tea
- Black coffee
Green tea is especially encouraged because of its polyphenol content and potential metabolic benefits.
Exercise and Daily Movement
For best fat loss and lean mass preservation, combine resistance training with cardio. Ideally, 3 days of full-body resistance training and 3 days of Zone 2 cardio (an effort where you can still have a conversation, but it feels moderately challenging).
Aim for 30–45 minutes per session and about 8,000 steps per day (exercise steps count).
Why Protein Intake Changes Throughout the Day
Most people have been taught that every meal needs to be extremely high in protein. In reality, metabolism is more nuanced than that.
In these plans, breakfasts are intentionally higher in carbohydrates and lower in protein to help support FGF21 signaling, a hormone involved in metabolic regulation and energy balance.
Later meals increase protein intake using foods like:
- Lentils
- Tofu
- Edamame
- Soy milk
- The Satiety Now Meal Replacement Shake
This approach helps support satiety (which is different from satiation) and lean muscle preservation while still emphasizing high-fiber plant-based nutrition.
Built for Real Life
One of the biggest reasons people struggle with healthy eating is complexity.
If every meal requires a brand-new recipe, extensive prep work, or difficult ingredients, consistency becomes much harder. That is why some meals and ingredients repeat throughout the week. This is intentional.
Simplicity makes meal prep easier, grocery shopping more practical, and long-term adherence more realistic.
You do not need perfection to improve your health. You need consistency.
| 1,800-Calorie Plan | 2,200-Calorie Plan | |
| Daily Calories | 1,750–1,850 kcal | 2,150–2,250 kcal |
| Daily Protein | 80–85 g | 100–105 g |
| Portion Sizes | Moderate | Larger |
| Best For | Moderate calorie deficit | Higher energy needs |
In general:
- The 1,800-calorie plan may work well for people seeking a more moderate calorie intake
- The 2,200-calorie plan may work better for individuals with higher activity levels, larger body size, or higher caloric needs
Neither plan is designed around restriction or deprivation. The goal is to create a sustainable eating pattern that supports long-term metabolic health while making intermittent fasting easier to maintain consistently.
7-Day Intermittent Fasting Meal Plans Schedule
These intermittent fasting meal plans are designed to be practical, repetitive in helpful ways, and easy to prepare during a busy week.
You do not need to cook entirely new meals every day. Many ingredients repeat intentionally to simplify grocery shopping, meal prep, and long-term consistency.
Each day includes:
- Breakfast
- Lunch
- Snack
- Dinner
- Daily calorie and protein targets
All meals fit within the recommended 8:00 AM to 4:00 PM eating window.
DAY 1
| Meal | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Breakfast | Blueberry SIRT Oats | Larger Blueberry SIRT Oats |
| Lunch | Lentil & Kale Power Bowl | High-Protein Lentil & Kale Power Bowl |
| Snack | Apple + Walnuts | Apple + Almond Butter + Walnuts |
| Dinner | Blueberry-Spinach Satiety Now Shake | Higher-Calorie Blueberry-Spinach Shake |
BREAKFAST INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ½ cup rolled oats | 1 cup rolled oats |
| 1 cup soy milk | 1 cup soy milk |
| ¾ cup blueberries | 1¼ cups blueberries |
| 1 tbsp chia seeds | 2 tbsp chia seeds |
| 1 tsp maple syrup | 1–2 tsp maple syrup |
| ¼ tsp cinnamon | ¼ tsp cinnamon |
BREAKFAST PREPARATION
Combine all ingredients in a jar or bowl. Refrigerate overnight and serve cold or warm the next morning.
BREAKFAST MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~340 kcal | 12 g | 58 g | 9 g | 9 g |
| 2,200 | ~500 kcal | 18 g | 85 g | 13 g | 13 g |
LUNCH INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 1 cup cooked lentils | 1½ cups cooked lentils |
| 1 cup chopped kale | 2 cups kale |
| ½ cup roasted carrots | 1 cup roasted carrots |
| 1 tbsp tahini | 2 tbsp tahini |
| 1 tsp lemon juice | 1 tsp lemon juice |
LUNCH PREPARATION
Warm the lentils and kale in a pan for several minutes. Add the roasted carrots. Whisk tahini with lemon juice and a small amount of warm water, then drizzle over the bowl.
LUNCH MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~420 kcal | 23 g | 56 g | 11 g | 10 g |
| 2,200 | ~650 kcal | 32 g | 76 g | 18 g | 12 g |
SNACK INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 1 medium apple | 1 large apple |
| ¾ oz walnuts | 1 oz walnuts |
| 1 tbsp almond butter |
SNACK PREPARATION
Slice the apple and serve with walnuts. In the 2,200-calorie version add the almond butter.
SNACK MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~210 kcal | 5 g | 25 g | 12 g | 3 g |
| 2,200 | ~330 kcal | 7 g | 33 g | 20 g | 5 g |
DINNER INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 2 scoops Satiety Now Meal Replacement Shake | 2 scoops Satiety Now Meal Replacement Shake |
| 10 oz soy milk | 14 oz soy milk |
| 1 cup blueberries | 1 cup blueberries |
| ½ cup spinach | ½ cup spinach |
DINNER PREPARATION
Slice the apple and serve with walnuts. In the 2,200-calorie version add the almond butter.
DINNER MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~430 kcal | 30 g | 40 g | 9 g | 6 g |
| 2,200 | ~520 kcal | 37 g | 50 g | 12 g | 7 g |
DAY 2
| Meal | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Breakfast | Apple-Cinnamon Overnight Oats | Larger Apple-Cinnamon Overnight Oats |
| Lunch | Quinoa-Chickpea Arugula Salad | Larger Quinoa-Chickpea Arugula Salad |
| Snack | Soy Yogurt with Berries + Chia | Higher-Protein Soy Yogurt Bowl |
| Dinner | Chocolate Satiety Now Shake | Higher-Calorie Chocolate Shake |
BREAKFAST INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ½ cup rolled oats | 1 cup oats |
| ½ cup soy milk | 1 cup soy milk |
| ½ apple, chopped | 1 apple |
| 1 tbsp walnuts | walnuts |
| ¼ tsp cinnamon | ¼ tsp cinnamon |
BREAKFAST PREPARATION
Combine oats and soy milk in a jar or bowl. Add apples and cinnamon. Refrigerate overnight and add walnuts before serving.
BREAKFAST MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~310 kcal | 10 g | 50 g | 8 g | 6 g |
| 2,200 | ~440 kcal | 14 g | 67 g | 14 g | 8 g |
LUNCH INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ¾ cup cooked quinoa | 1¼ cups cooked quinoa |
| ¾ cup chickpeas | 1¼ cups chickpeas |
| 1–2 cups arugula | arugula |
| 1 tsp olive oil | olive oil |
| 1 tsp lemon juice | lemon juice |
LUNCH PREPARATION
Combine quinoa, chickpeas, and arugula in a bowl. Drizzle with olive oil and lemon juice and toss gently.
LUNCH MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~450 kcal | 24 g | 62 g | 13 g | 9 g |
| 2,200 | ~650 kcal | 32 g | 85 g | 16 g | 12 g |
SNACK INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ½ cup unsweetened soy yogurt | 1 cup soy yogurt |
| ½ cup berries | ½ cup berries |
| 1 tsp chia seeds | 1 tsp chia seeds |
SNACK PREPARATION
Add soy yogurt to a bowl and top with berries and chia seeds.
SNACK MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~200 kcal | 8 g | 25 g | 4 g | 4 g |
| 2,200 | ~260 kcal | 15 g | 30 g | 4 g | 5 g |
DINNER INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 2 scoops Satiety Now Meal Replacement Shake | 2 scoops Satiety Now Meal Replacement Shake |
| 1 tbsp cacao powder | 2 tbsp cacao powder |
| 10 oz soy milk | 14 oz soy milk |
DINNER PREPARATION
Blend all ingredients until smooth and creamy. Serve immediately.
DINNER MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~420 kcal | 28 g | 45 g | 9 g | 6 g |
| 2,200 | ~520 kcal | 37 g | 50 g | 12 g | 6 g |
DAY 3
| Meal | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Breakfast | Avocado Arugula Toast | Larger Avocado Arugula Toast |
| Lunch | Edamame Brown Rice Bowl | High-Protein Edamame Brown Rice Bowl |
| Snack | Apple + Almond Butter + Cocoa Nibs | Larger Apple + Almond Butter Snack |
| Dinner | Cherry Satiety Now Shake | Higher-Calorie Cherry Shake |
BREAKFAST INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 1 slice whole grain toast | 1 slice whole grain toast |
| ¼ avocado | ½–¾ avocado |
| ½ cup arugula | ½ cup arugula |
| 1 tsp olive oil | 1 tsp olive oil |
| lemon | lemon |
| salt and pepper, to taste | salt and pepper, to taste |
BREAKFAST PREPARATION
Smash or slice the avocado and spread over the toast. Top with arugula and season with lemon, salt, and pepper.
BREAKFAST MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~300 kcal | 8 g | 30 g | 14 g | 5 g |
| 2,200 | ~460 kcal | 9 g | 42 g | 28 g | 7 g |
LUNCH INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ¾ cup cooked brown rice | 1¼ cups cooked brown rice |
| ½ cup edamame | 1 cup edamame |
| ½ cup cabbage | ¼ cup diced cucumbers |
| ¼ cup diced cucumber | ¼ cup sliced carrots |
| ¼ cup sliced carrots | 1 tsp sesame oil |
| 2 tbsp ginger dressing | ginger dressing |
| 1 tbsp miso paste | 1 tbsp miso paste |
LUNCH PREPARATION
Sauté the vegetables until softened. Add the rice and edamame and cook until warm. Stir in the dressing and season to taste.
LUNCH MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~480 kcal | 25 g | 64 g | 12 g | 9 g |
| 2,200 | ~630 kcal | 35 g | 90 g | 14 g | 11 g |
SNACK INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 1 medium apple | 1 large apple |
| 1 tbsp almond butter | 1 tbsp almond butter |
| 1 tsp cocoa nibs | cocoa nibs |
SNACK PREPARATION
Slice the apple and serve with almond butter and cocoa nibs.
SNACK MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~220 kcal | 6 g | 25 g | 10 g | 4 g |
| 2,200 | ~260 kcal | 6 g | 30 g | 12 g | 4 g |
DINNER INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 2 scoops Satiety Now Meal Replacement Shake | 2 scoops Satiety Now Meal Replacement Shake |
| 1 cup cherries | 1 cup cherries |
| 10 oz soy milk | 14 oz soy milk |
DINNER PREPARATION
Add all ingredients to a blender and blend until smooth and creamy.
DINNER MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~430 kcal | 31 g | 41 g | 9 g | 6 g |
| 2,200 | ~520 kcal | 37 g | 50 g | 12 g | 6 g |
DAY 4
| Meal | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Breakfast | Blueberry Almond Overnight Oats | Larger Blueberry Almond Overnight Oats |
| Lunch | Lentil Beet Arugula Salad | Higher-Protein Lentil Beet Salad |
| Snack | Orange + Almonds | Larger Orange + Almonds Snack |
| Dinner | Blueberry Satiety Now Shake | Higher-Calorie Blueberry Shake |
BREAKFAST INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ½ cup rolled oats | 1 cup oats |
| 1 cup soy milk | 1¼ cups soy milk |
| ½ cup blueberries | 1¼ cups blueberries |
| 1 tbsp sliced almonds | 2 tbsp almonds |
BREAKFAST PREPARATION
Combine all ingredients in a jar or bowl. Stir well, cover, and refrigerate overnight. Serve cold or warm the next morning.
BREAKFAST MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~360 kcal | 11 g | 57 g | 10 g | 8 g |
| 2,200 | ~480 kcal | 15 g | 72 g | 16 g | 9 g |
LUNCH INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 1 cup cooked lentils | 1½ cups cooked lentils |
| ½ cup roasted beets | ¼ cup beets |
| ½ cup cherry tomatoes | ½ cup halved cherry tomatoes |
| 1–2 cups arugula | arugula |
| 1 tsp olive oil | olive oil |
| 1 tsp balsamic vinegar | 2 tbsp balsamic vinegar |
| lemon | lemon |
| salt and pepper, to taste | salt and pepper, to taste |
LUNCH PREPARATION
Combine lentils, beets, tomatoes, and arugula in a bowl. Drizzle with olive oil and balsamic vinegar and toss gently to combine.
LUNCH MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~480 kcal | 25 g | 60 g | 13 g | 10 g |
| 2,200 | ~540 kcal | 30 g | 70 g | 14 g | 10 g |
SNACK INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 1 medium orange | 1 orange |
| 1 oz almonds | 1 oz almonds |
SNACK PREPARATION
Serve the orange with almonds on the side.
SNACK MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~200 kcal | 6 g | 23 g | 9 g | 3 g |
| 2,200 | ~240 kcal | 7 g | 26 g | 14 g | 4 g |
DINNER INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 2 scoops Satiety Now Meal Replacement Shake | 2 scoops Satiety Now Meal Replacement Shake |
| 1 cup blueberries | 1 cup blueberries |
| 10 oz soy milk | 14 oz soy milk |
DINNER PREPARATION
Add all ingredients to a blender and blend until smooth and creamy.
DINNER MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~440 kcal | 28 g | 45 g | 9 g | 6 g |
| 2,200 | ~520 kcal | 37 g | 50 g | 12 g | 6 g |
DAY 5
| Meal | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Breakfast | Peanut Butter and Banana Overnight Oats | Larger Peanut Butter and Banana Overnight Oats |
| Lunch | Tofu Scramble Wrap | Higher-Protein Chickpea-Tofu Wrap |
| Snack | Carrots + Hummus | Larger Carrots + Hummus Snack |
| Dinner | Chocolate Satiety Now Shake | Higher-Calorie Chocolate Shake |
BREAKFAST INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ½ banana, mashed | ½ banana, mashed |
| 1 cup soy milk | 1 cup soy milk |
| ½ cup rolled oats | 1 cup rolled oats |
| 1 tbsp peanut butter | 2 tbsp peanut butter |
| 1 tbsp chia seeds | ½ cup spinach |
| 1 tsp maple syrup | ½ cup berries |
| 1 tbsp chia seeds | |
| 1 tsp maple syrup |
BREAKFAST PREPARATION
Add all ingredients to a jar or bowl and stir well to combine. Refrigerate overnight and serve cold or warm the next morning.
BREAKFAST MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~350 kcal | 13 g | 55 g | 9 g | 8 g |
| 2,200 | ~440 kcal | 15 g | 63 g | 11 g | 9 g |
LUNCH INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ½ cup crumbled tofu | 1 cup tofu, crumbled |
| ¼ cup diced onion | 1 cup chickpeas |
| ¼ cup diced red pepper | ¼ cup diced onion |
| 1 tsp olive oil | ¼ cup diced red pepper |
| 1 whole-grain wrap | 1 tsp olive oil |
| salsa | whole grain wrap |
LUNCH PREPARATION
Heat olive oil in a pan over medium heat. Sauté onion and peppers until softened. Add tofu and season to taste. For the 2,200-calorie version, add chickpeas and cook until warmed through. Serve in a wrap with salsa if desired.
LUNCH MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~490 kcal | 28 g | 55 g | 14 g | 9 g |
| 2,200 | ~600 kcal | 35 g | 68 g | 16 g | 10 g |
SNACK INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 2 carrots | 2 carrots |
| 3 tbsp hummus | 4 tbsp hummus |
SNACK PREPARATION
Wash and slice the carrots. Serve with hummus on the side for dipping.
SNACK MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~200 kcal | 6 g | 17 g | 9 g | 4 g |
| 2,200 | ~240 kcal | 7 g | 20 g | 12 g | 5 g |
DINNER INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 2 scoops Satiety Now Meal Replacement Shake | 2 scoops Satiety Now Meal Replacement Shake |
| 1 tbsp cacao powder | 2 tbsp cacao powder |
| 10 oz soy milk | 14 oz soy milk |
DINNER PREPARATION
Blend all ingredients until smooth and creamy. Serve immediately.
DINNER MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~430 kcal | 30 g | 40 g | 9 g | 6 g |
| 2,200 | ~520 kcal | 37 g | 50 g | 12 g | 6 g |
DAY 6
| Meal | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Breakfast | Strawberry Chia Oats | Larger Strawberry Chia Oats |
| Lunch | Black Bean & Corn Avocado Salad | Larger Black Bean & Corn Salad |
| Snack | Berries + Almonds | Larger Berries + Almonds Snack |
| Dinner | Cherry Satiety Now Shake | Higher-Calorie Cherry Shake |
BREAKFAST INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ½ cup rolled oats | 1 cup oats |
| ½ cup soy milk | 1 cup soy milk |
| 1 cup strawberries | 1 cup strawberries |
| 1 tbsp chia seeds | 1 tbsp chia seeds |
BREAKFAST PREPARATION
Add strawberries, soy milk, and oats to a jar or bowl and stir well to combine. Top with chia seeds and refrigerate overnight. Serve cold or warm the next morning.
BREAKFAST MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~370 kcal | 12 g | 57 g | 9 g | 9 g |
| 2,200 | ~440 kcal | 15 g | 62 g | 11 g | 10 g |
LUNCH INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 1 cup black beans | 1¼ cups black beans |
| ½ cup corn | ¾ cup corn |
| ½ avocado | ½ avocado |
| 1–2 cups arugula | arugula |
| lime juice, to taste | lime juice, to taste |
| salt and pepper, to taste | salt and pepper, to taste |
LUNCH PREPARATION
Combine black beans, corn, avocado, and arugula in a bowl. Toss gently and season with lime juice, salt, and pepper.
LUNCH MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~470 kcal | 20 g | 60 g | 14 g | 10 g |
| 2,200 | ~560 kcal | 27 g | 70 g | 17 g | 11 g |
SNACK INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ½ cup berries | 1 cup berries |
| 1 oz almonds | 1 oz almonds |
SNACK PREPARATION
Serve berries with almonds on the side.
SNACK MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~190 kcal | 5 g | 20 g | 8 g | 4 g |
| 2,200 | ~260 kcal | 6 g | 22 g | 17 g | 4 g |
DINNER INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 2 scoops Satiety Now Meal Replacement Shake | 2 scoops Satiety Now Meal Replacement Shake |
| 1 cup cherries | 1 cup cherries |
| 10 oz soy milk | 14 oz soy milk |
DINNER PREPARATION
Add all ingredients to a blender and blend until smooth and creamy.
DINNER MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~440 kcal | 30 g | 40 g | 9 g | 6 g |
| 2,200 | ~520 kcal | 37 g | 50 g | 12 g | 6 g |
DAY 7
| Meal | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Breakfast | Blueberry Walnut Overnight Oats | Larger Blueberry Walnut Overnight Oats |
| Lunch | Tofu & Broccoli Brown Rice Bowl | Higher-Protein Tofu & Broccoli Bowl |
| Snack | Apple + Peanut Butter | Larger Apple + Peanut Butter Snack |
| Dinner | Mixed Berry Satiety Now Shake | Higher-Calorie Mixed Berry Shake |
BREAKFAST INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ½ cup rolled oats | 1 cup rolled oats |
| 1 cup soy milk | 1¼ cups soy milk |
| ½ cup blueberries | 1 cup blueberries |
| 1 tbsp walnuts | 2 tbsp walnuts |
| 1 tbsp chia seeds | 1 tbsp chia seeds |
BREAKFAST PREPARATION
Combine all ingredients in a jar or bowl and stir well. Refrigerate overnight and serve cold or warm the next morning.
BREAKFAST MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~360 kcal | 12 g | 54 g | 11 g | 9 g |
| 2,200 | ~500 kcal | 17 g | 72 g | 18 g | 10 g |
LUNCH INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| ¾ cup cooked brown rice | 1¼ cups cooked brown rice |
| ¾ cup tofu, cubed | 1 cup tofu, cubed |
| 1 cup broccoli florets | 1½ cups broccoli florets |
| 1 tsp sesame oil | 1 tsp sesame oil |
| low-sodium soy sauce, to taste | low-sodium soy sauce, to taste |
| ginger, to taste | ginger, to taste |
LUNCH PREPARATION
Sauté broccoli in sesame oil until slightly tender. Add tofu and brown rice and cook until heated through. Season with soy sauce and ginger before serving.
LUNCH MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~500 kcal | 28 g | 58 g | 15 g | 9 g |
| 2,200 | ~650 kcal | 36 g | 78 g | 18 g | 11 g |
SNACK INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 1 medium apple | 1 large apple |
| 1 tbsp peanut butter | 2 tbsp peanut butter |
SNACK PREPARATION
Slice the apple and serve with peanut butter on the side.
SNACK MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~220 kcal | 5 g | 26 g | 10 g | 4 g |
| 2,200 | ~340 kcal | 9 g | 33 g | 18 g | 5 g |
DINNER INGREDIENTS
| 1,800-Calorie Version | 2,200-Calorie Version |
| 2 scoops Satiety Now Meal Replacement Shake | 2 scoops Satiety Now Meal Replacement Shake |
| 1 cup mixed berries | 1 cup mixed berries |
| 10 oz soy milk | 14 oz soy milk |
DINNER PREPARATION
Add all ingredients to a blender and blend until smooth and creamy.
DINNER MACROS
| Version | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1,800 | ~440 kcal | 30 g | 42 g | 9 g | 6 g |
| 2,200 | ~520 kcal | 37 g | 50 g | 12 g | 6 g |
Weekly Shopping List
These meal plans intentionally reuse many ingredients throughout the week to simplify grocery shopping, meal prep, and consistency.
Use the chart below to shop based on the calorie level you choose.
Grains & High-Fiber Carbohydrates
| Ingredient | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Rolled oats | ~3½ cups | ~6 cups |
| Brown rice | ~2¼ cups cooked | ~3¾ cups cooked |
| Quinoa | ~¾ cup cooked | ~1¼ cups cooked |
| Whole-grain wraps | 1 | 1 |
| Whole-grain bread | 1 slice | 1 slice |
Legumes & Plant Protein
| Ingredient | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Lentils | ~2 cups cooked | ~3 cups cooked |
| Chickpeas | ~¾ cup | ~2¼ cups |
| Black beans | ~1 cup | ~1¼ cups |
| Edamame | ~½ cup | ~1 cup |
| Tofu | ~2 cups | ~3 cups |
| Soy milk | ~11 cups | ~16 cups |
| Unsweetened soy yogurt | ~½ cup | ~1 cup |
| Satiety Now Meal Replacement Shake | 14 scoops | 14 scoops |
Fruits
| Ingredient | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Blueberries | ~3¾ cups | ~5½ cups |
| Strawberries | ~1 cup | ~1 cup |
| Mixed berries | ~1 cup | ~1 cup |
| Cherries | ~2 cups | ~2 cups |
| Apples | ~4 medium | ~4 large |
| Banana | ½ | ½ |
| Orange | 1 | 1 |
Vegetables & Leafy Greens
| Ingredient | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Kale | ~1 cup | ~2 cups |
| Arugula | ~4–6 cups | ~4–6 cups |
| Spinach | ~1 cup | ~1 cup |
| Broccoli | ~1 cup | ~1½ cups |
| Carrots | ~4 carrots | ~4 carrots |
| Cabbage | ~½ cup | ~½ cup |
| Beets | ~½ cup | ~¼ cup |
| Cherry tomatoes | ~½ cup | ~½ cup |
| Cucumber | ~¼ cup | ~¼ cup |
| Red pepper | ~¼ cup | ~¼ cup |
| Onion | ~¼ cup | ~¼ cup |
| Avocados | ~1¼ |
~1½ |
Nuts, Seeds & Healthy Fats
| Ingredient | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Chia seeds | ~7 tbsp | ~8 tbsp |
| Walnuts | ~2¾ oz | ~4 oz |
| Almonds | ~2 oz | ~2 oz |
| Almond butter | ~2 tbsp | ~2 tbsp |
| Peanut butter | ~2 tbsp | ~4 tbsp |
| Tahini | ~1 tbsp | ~2 tbsp |
| Olive oil | small bottle | small bottle |
| Sesame oil | small bottle | small bottle |
Extras & Flavor Additions
| Ingredient | 1,800-Calorie Plan | 2,200-Calorie Plan |
|---|---|---|
| Cinnamon | pantry staple | pantry staple |
| Lemon juice | several tbsp | several tbsp |
| Lime juice | several tbsp | several tbsp |
| Balsamic vinegar | small amount | small amount |
| Salsa | optional | optional |
| Cocoa powder | ~2 tbsp | ~4 tbsp |
| Cocoa nibs | small amount | small amount |
| Maple syrup | small amount | small amount |
| Ginger dressing | small amount | small amount |
| Miso paste | ~1 tbsp | optional |
| Low-sodium soy sauce | optional | optional |
