1200 calorie keto and intermittent fasting meal plan
This is a 7-day 1200 calorie per day Atkins/ketogenic diet plan. The meal plan is extremely low-carb with less than 20g net carbs per day, ensuring that your body stays in ketosis. That, along with only being 1200 calories, will ensure
you lose weight and burn fat as long as you stick to the plan. This diet plan is also intermittent fasting friendly since it only includes lunch and dinner. Check out our regular 1200 calorie keto meal plan
if you want to include breakfast. You have two options for following the plan: generate a customizable version for yourself or follow the pre-made sample plan.
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 (1175cal, 109g protein, 8g net carbs, 77g fat, 5g fiber per day) cannot be customized.
Want to learn more about this style of dieting before embarking on your meal plan?
Check out this blog post that explains intermittent fasting in detail.
Recipe has been scaled from original by 0.38x. 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.
Recipe has been scaled from original by 0.25x. 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.
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
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.
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Cut pork into inch-thick medallions and add to the skillet. Once browned on both sides and fully cooked, remove pork and set aside.
2
Add mushrooms to the skillet and saute for about 5 minutes. Add tomatoes and cook for 2 more minutes.
3
Add cream and stock and simmer for 4-8 minutes until it has reduced some and formed a thicker sauce. Season with salt/pepper to taste.
4
Add back in pork and heat until warmed through. Serve.
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season each side of the pork chops with the seasoning salt, pepper, and cayenne.
2
Heat the oil in a skillet or grill pan over medium to medium-high heat. When the oil is hot, cook pork chops 3-5 minutes on the first side. Flip and cook chops a few minutes on the other side until fully cooked (make sure no pink juices remain).
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large non-stick skillet over medium heat. Add slices of zucchini and cook, stirring occasionally, until zucchini is soft and lightly browned, about 5-10 minutes. Sprinkle a pinch of salt over them and serve.
Recipe has been scaled from original by 1.25x. 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.
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large non-stick skillet over medium heat. Add slices of zucchini and cook, stirring occasionally, until zucchini is soft and lightly browned, about 5-10 minutes. Sprinkle a pinch of salt over them and serve.