7-day meal plan with recipes and a grocery list
1100 calorie keto and intermittent fasting meal plan
1075calories
107gprotein
11gnet carbs
63gfat
per day
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Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 1100 calorie keto and 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.Day 1
1125cals, 122g protein, 10g net carbs, 64g fat 4g fiber per day
Day 2
1025cals, 65g protein, 9g net carbs, 79g fat 7g fiber per day
Day 3
1075cals, 90g protein, 11g net carbs, 71g fat 10g fiber per day
Day 4
1050cals, 126g protein, 13g net carbs, 55g fat 2g fiber per day
Day 5
1075cals, 88g protein, 10g net carbs, 74g fat 5g fiber per day
Day 6
1050cals, 128g protein, 12g net carbs, 48g fat 14g fiber per day
Day 7
1050cals, 128g protein, 12g net carbs, 48g fat 14g fiber per day
Grocery List (35 items)
Vegetables and Vegetable Products
Fresh spinach
4 cup(s)
Tomatoes
3 medium whole (2-3/5" dia)
Frozen broccoli
9 1/4 cup
Cucumber
5/8 cucumber (8-1/4")
Garlic
3 clove(s)
Fats and Oils
Oil
1 oz
Salad dressing
3 tbsp
Olive oil
2 1/3 oz
Marinade sauce
6 tbsp
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs
Chicken thighs, with bone and skin, raw
2 thigh(s)
Chicken wings, with skin, raw
13 1/4 oz
Ground turkey, raw
9 1/2 oz
22 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 1 days
1. Basic chicken & spinach salad
609cal, 80p, 7c, 28f (per meal)
4 cup(s) (120g)
2 tsp (10mL)
3 tbsp (45mL)
3/4 lbs (340g)
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 2 days
1. Blue cheese stuffed chicken thighs
452cal, 41p, 1c, 32f (per meal)
1 oz (28g)
3 dash, ground (1g)
1/4 tbsp (4mL)
2 dash (1g)
2 thigh(s) (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 2 days
1. Cheese and guac tacos
525cal, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 1 days
1. Spicy garlic lime chicken breast
387cal, 64p, 3c, 13f (per meal)
1/3 tsp (2g)
1 dash, ground (0g)
1 dash (0g)
1/2 dash (0g)
1 dash, ground (0g)
10 oz (280g)
1 1/4 tbsp (19mL)
1 tsp (3g)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Buttered broccoli
167cal, 4p, 2c, 14f (per meal)
5/8 dash (0g)
1 1/4 cup (114g)
5/8 dash (0g)
1 1/4 tbsp (18g)
Recipe has been scaled from original by 0.63x. 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.
lunch prep - 1 days
1. Sugar-free bbq chicken wings
512cal, 48p, 2c, 35f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Marinaded chicken breast
424cal, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.75x. 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. Roasted tomatoes
89cal, 1p, 4c, 7f (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).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Turkey meatballs
499cal, 54p, 4c, 29f (per meal)
9 1/2 oz (272g)
2 tsp (9mL)
1 tsp (5g)
1 tsp, leaves (1g)
1 tsp (3g)
1 tsp (2g)
Recipe has been scaled from original by 0.6x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs (use the number of meatballs listed in the recipes serving details).
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Serve.
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
257cal, 20p, 3c, 18f (per meal)
3 oz (85g)
1/2 tbsp (8mL)
1/2 tsp (3mL)
1/8 cucumber (8-1/4") (38g)
1/4 large whole (3" dia) (46g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
lunch prep - 2 days
1. Coriander and cumin rubbed pork chops
428cal, 41p, 3c, 28f (per meal)
4 dash (3g)
1 tbsp (6g)
1 tbsp (5g)
2 chop (370g)
2 dash (0g)
3 clove(s) (9g)
2 tbsp (30mL)
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Broccoli
73cal, 7p, 5c, 0f (per meal)
5 cup (455g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Lemon pepper chicken breast
444cal, 76p, 2c, 14f (per meal)
1 1/2 lbs (672g)
3/4 tbsp (11mL)
1 1/2 tbsp (10g)
Recipe has been scaled from original by 1.5x. 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. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
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