1100 calorie keto and intermittent fasting meal 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.
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, 78g protein, 7g net carbs, 84g fat, 3g fiber per day) cannot be customized.
Day 1
1150cal, 71g protein, 8g net carbs, 89g fat, 6g fiber
8 oz (468cal, 40p, 0c, 34f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/2 serving(s) (341cal, 17p, 2c, 29f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
Day 2
1150cal, 71g protein, 8g net carbs, 89g fat, 6g fiber
8 oz (468cal, 40p, 0c, 34f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/2 serving(s) (341cal, 17p, 2c, 29f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
Day 3
1125cal, 88g protein, 6g net carbs, 83g fat, 2g fiber
4 oz (257cal, 23p, 0c, 18f)
1 1/2 cup(s) (245cal, 16p, 5c, 17f)
10 2/3 oz (622cal, 48p, 1c, 47f)
Day 4
1100cal, 87g protein, 4g net carbs, 80g fat, 1g fiber
5 1/3 oz (250cal, 30p, 0c, 15f)
1/2 serving(s) (216cal, 9p, 3c, 18f)
10 2/3 oz (622cal, 48p, 1c, 47f)
Day 5
1050cal, 71g protein, 8g net carbs, 81g fat, 3g fiber
5 1/3 oz (250cal, 30p, 0c, 15f)
1/2 serving(s) (216cal, 9p, 3c, 18f)
6 ounce(s) (528cal, 30p, 1c, 44f)
1/2 serving(s) (58cal, 2p, 3c, 4f)
Day 6
1100cal, 68g protein, 7g net carbs, 87g fat, 3g fiber
6 oz salmon (480cal, 35p, 1c, 37f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
6 ounce(s) (528cal, 30p, 1c, 44f)
1/2 serving(s) (58cal, 2p, 3c, 4f)
Day 7
1100cal, 90g protein, 6g net carbs, 79g fat, 2g fiber
6 oz salmon (480cal, 35p, 1c, 37f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
2 burger(s) (375cal, 45p, 0c, 22f)
1/2 serving(s) (216cal, 9p, 3c, 18f)
Grocery List (28 items)
Vegetables and Vegetable Products
Tomatoes
3 small whole (2-2/5" dia) (273g)
Garlic
1 1/4 clove (4g)
Cauliflower
1/2 head medium (5-6" dia.) (293g)
Fats and Oils
Oil
1 1/2 oz (46mL)
Olive oil
1 tbsp (15mL)
Mayonnaise
2 tbsp (31mL)
Other
Chicken, drumsticks, with skin
2 1/3 lbs (1058g)
Pork rinds
1/2 oz (14g)
Mixed greens
3 cup (90g)
Frozen cauliflower
1 1/2 cup (170g)
Spices and Herbs
Cajun seasoning
1/4 tbsp (1g)
Salt
1 1/4 tsp (7g)
Black pepper
1/4 oz (8g)
Rosemary, dried
1 tsp (1g)
Thyme, dried
2 dash, leaves (0g)
Dried dill weed
4 dash (1g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Frank's red hot sauce
1/4 cup (53mL)
Nut and Seed Products
Sunflower kernels
1/4 lbs (97g)
Pork Products
Bacon
3 slice(s) (30g)
Bacon, raw
3 3/4 slice(s) (106g)
Dairy and Egg Products
Goat cheese
3 oz (85g)
Heavy cream
2 tbsp (29mL)
Butter
3 tbsp (43g)
Sour cream
2 3/4 tbsp (38g)
Finfish and Shellfish Products
Salmon
1 lbs (454g)
Poultry Products
Ground turkey, raw
18 2/3 oz (529g)
Beef Products
Ribeye, raw
3/4 lbs (340g)
lunch prep - 2 days
1. Low carb fried chicken
470 cals, 40p, 0c, 34f (per meal)
1 lbs (454g)
1/2 oz (14g)
1/4 tbsp (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Roasted tomatoes
60 cals, 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.
dinner prep - 2 days
1. Bacon & goat cheese salad
340 cals, 17p, 2c, 29f (per meal)
1 tbsp (12g)
3 slice(s) (30g)
1 tbsp (15mL)
3 oz (85g)
3 cup (90g)
Recipe has been scaled from original by 3x. 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 - 1 days
1. Simple salmon
255 cals, 23p, 0c, 18f (per meal)
Recipe has been scaled from original by 0.17x. 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. Bacon cauliflower rice
245 cals, 16p, 5c, 17f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
dinner prep - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
lunch prep - 2 days
1. Basic ground turkey
250 cals, 30p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Bacon cauliflower mashed 'potatoes'
215 cals, 9p, 3c, 18f (per meal)
1 1/2 slice(s) (43g)
1/2 clove (2g)
1 dash, ground (0g)
4 tsp (20mL)
1 tbsp (14g)
2 dash (2g)
1 cup chopped (107g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except bacon in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
Meanwhile cook the bacon in a skillet, chop it up, and set the grease aside.
4
Once the cauliflower mixture is soft, pour the bacon grease and chopped up bacon over it, and mash and mix with a fork.
5
Serve.
dinner prep - 2 days
1. Pepper steak
530 cals, 30p, 1c, 44f (per meal)
3/4 lbs (340g)
4 dash (3g)
1 1/2 tbsp (21g)
4 dash (1g)
1 tbsp, ground (7g)
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Roasted cauliflower
60 cals, 2p, 3c, 4f (per meal)
2 dash, leaves (0g)
1/2 head small (4" dia.) (133g)
1/2 tbsp (8mL)
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
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
lunch prep - 2 days
1. Salmon with rosemary dill sauce
480 cals, 35p, 1c, 37f (per meal)
2 tbsp (30mL)
1/2 clove (2g)
4 dash (1g)
2 1/2 tbsp (38g)
4 dash (1g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Line a baking sheet with parchment paper and place the salmon on top. Season with salt/pepper.
3
Bake for 20 minutes or until done.
4
Meanwhile, in a small bowl, combine the remaining ingredients and stir until well-mixed.
5
When salmon is done, plate it and top with rosemary dill sauce.
2. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
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
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.
dinner prep - 1 days
1. Simple plain turkey burger
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Bacon cauliflower mashed 'potatoes'
215 cals, 9p, 3c, 18f (per meal)
3/4 slice(s) (21g)
1/4 clove (1g)
1/2 dash, ground (0g)
2 tsp (10mL)
1/2 tbsp (7g)
1 dash (1g)
1/2 cup chopped (54g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except bacon in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
Meanwhile cook the bacon in a skillet, chop it up, and set the grease aside.
4
Once the cauliflower mixture is soft, pour the bacon grease and chopped up bacon over it, and mash and mix with a fork.
5
Serve.