1000 calorie keto and intermittent fasting meal plan
This 1000 calorie a day Atkins/keto diet combines the power of eating low carb with intermittent fasting to get you to your weight loss goals as quickly as possible. For most people eating a ketogenic diet plan with only 1000 kcal/day will be a very aggressive caloric deficit and therefore result in a rapid rate of fat loss. Unless you are a pretty small person it's not likely something you should follow for much longer than a few weeks of quick weight loss.
If you're not sure if this is right for you and want help figuring out how many calories you should be eating as part of your low carb diet you can check out our keto meal planner which will figure out all that for you. And alternatively, if you don't care about intermittent fasting check out our regular 1000 calorie keto meal plan.
To follow this plan you have two options: you can generate your own custom version or follow along with the sample plan, but either way you'll get a full week menu of easy-to-follow keto recipes complete with a grocery list.
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 (1000cals, 87g protein, 10g net carbs, 66g fat 3g fiber per day) cannot be customized.
Day 1
950cals, 97g protein, 12g net carbs, 57g fat 3g fiber per day
10 oz (353cal, 63p, 2c, 11f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 2
1025cals, 114g protein, 10g net carbs, 58g fat 2g fiber per day
10 oz (353cal, 63p, 2c, 11f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 3
1000cals, 66g protein, 11g net carbs, 74g fat 4g fiber per day
1 serving(s) (265cal, 24p, 4c, 17f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 4
950cals, 77g protein, 11g net carbs, 64g fat 3g fiber per day
8 oz (461cal, 51p, 5c, 26f)
1 serving(s) (265cal, 24p, 4c, 17f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 5
1025cals, 80g protein, 9g net carbs, 74g fat 3g fiber per day
8 oz (461cal, 51p, 5c, 26f)
2 1/2 serving(s) (568cal, 29p, 4c, 48f)
Day 6
1050cals, 91g protein, 6g net carbs, 72g fat 4g fiber per day
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
2 1/2 serving(s) (568cal, 29p, 4c, 48f)
Day 7
950cals, 85g protein, 11g net carbs, 62g fat 5g fiber per day
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
1/2 serving(s) (295cal, 21p, 3c, 22f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
Grocery List (28 items)
Pork Products
Bacon, raw
5 slice(s) (142g)
Bacon
5 slice(s) (50g)
Vegetables and Vegetable Products
Zucchini
2 1/2 medium (490g)
Onion
2 tbsp minced (30g)
Tomatoes
1/2 cup cherry tomatoes (75g)
Fats and Oils
Marinade sauce
10 tbsp (151mL)
Oil
2 1/4 tbsp (34mL)
Ranch dressing
4 tbsp (60mL)
Olive oil
5 tsp (25mL)
Salad dressing
1 1/2 tbsp (23mL)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1598g)
Other
Italian seasoning
2 tsp (7g)
Vinaigrette, store-bought, any flavor
5 tbsp (75mL)
Mixed greens
11 1/2 cup (345g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Fruits and Fruit Juices
Canned black olives
8 large olives (35g)
Sausages and Luncheon Meats
Pepperoni
8 slices (16g)
Pork sausage, raw
1/2 link (4oz ea) (57g)
Dairy and Egg Products
Cheese
6 oz (168g)
String cheese
1 stick (28g)
Blue cheese
2 tbsp (17g)
Hard-boiled egg
1 large (50g)
Goat cheese
5 oz (142g)
Finfish and Shellfish Products
Sardines, canned in oil
2 can (184g)
Shrimp, raw
2 oz (57g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
2 1/2 oz (71g)
Sunflower kernels
5 tsp (20g)
Spices and Herbs
Cajun seasoning
3 dash (1g)
dinner prep - 2 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.25x. 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. Bacon zucchini noodles
163cal, 11p, 2c, 12f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
lunch prep - 1 days
1. Cheesy skillet pizza
361cal, 16p, 7c, 29f (per meal)
2 tsp (7g)
8 large olives (35g)
2 tbsp minced (30g)
8 slices (16g)
1/2 cup, shredded (54g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spray a skillet with non-stick spray and place over medium low heat.
2
Sprinkle the cheese in the skillet in the shape of a circle. Use a spatula to clean up the edges by scraping any stray shreds into the circle.
3
Add all the toppings.
4
Watch closely and cook for about 5 minutes. The time will vary depending on how high the heat is, but cheese should be bubbly and soft on top but crispy on the bottom and easy to lift off in one piece.
5
When done, move to a plate and slice immediately.
6
Serve!
lunch prep - 2 days
1. Chicken cobb salad
277cal, 27p, 4c, 17f (per meal)
1 slice(s) (28g)
2 tbsp (30mL)
2 tbsp (17g)
4 tbsp cherry tomatoes (37g)
1 large (50g)
5 oz (142g)
2 cup (60g)
1
Cook bacon in a skillet over medium heat, flipping occasionally, for 8-12 minutes until crisp. Transfer the bacon to a paper towel to cool, then crumble. Set aside.
2
Season the chicken with salt and pepper. In the same skillet, add the chicken and cook for 6-8 minutes on each side, or until fully cooked. Transfer the chicken to a cutting board and, once cool enough to handle, dice it.
3
In a bowl, combine the greens, chicken, hard-boiled egg, cherry tomatoes, blue cheese, and crumbled bacon. Drizzle with vinaigrette, toss to coat, and serve.
dinner prep - 2 days
1. Simple sardine salad
265cal, 24p, 4c, 17f (per meal)
3 tbsp (45mL)
2 can (184g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
lunch prep - 2 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
dinner prep - 2 days
1. Bacon & goat cheese salad
568cal, 29p, 4c, 48f (per meal)
5 tsp (20g)
5 slice(s) (50g)
5 tsp (25mL)
5 oz (142g)
5 cup (150g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
lunch prep - 2 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Bacon zucchini noodles
163cal, 11p, 2c, 12f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
dinner prep - 1 days
1. Cajun shrimp and sausage skillet
295cal, 21p, 3c, 22f (per meal)
3 dash (1g)
2 oz (57g)
1/2 medium (98g)
1/4 tbsp (4mL)
1/2 link (4oz ea) (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet over medium heat and add the oil.
2
Add the sliced zucchini and cajun seasoning. Mix well until well-coated and cook until zucchini is soft, about 5 minutes.
3
Add in the sausage and cook until starting to brown, but not fully cooked.
4
Add in the shrimp and cook for about 5 more minutes, until totally pink and the sausage is cooked through.
5
Add more cajun seasoning if desired. Serve.
3. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.