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

Generate 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: Sample plan

This sample plan (1200cal, 110g protein, 6g net carbs, 78g fat, 8g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Pan-fried salmon, olive oil drizzled broccoli
Bacon crusted pork, buttered broccoli
Tue
Wed
Indian chicken wings
Sugar-free bbq chicken wings, keto celery and ranch, olive oil drizzled broccoli
Thu
Fri
Sat
Rotisserie chicken, buttered broccoli
Curried pork chops, keto cucumbers and ranch
Spices and Herbs
Black pepper
1/12 oz (2g)
Salt
3/4 oz (21g)
Yellow mustard
2 2/3 tbsp (40g)
Curry powder
7/8 oz (25g)
Vegetables and Vegetable Products
Frozen broccoli
9 1/2 cup (865g)
Raw celery
9 stalk, medium (7-1/2" - 8" long) (360g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Fats and Oils
Olive oil
2 2/3 tbsp (40mL)
Oil
5 tsp (24mL)
Ranch dressing
7 tbsp (105mL)
Finfish and Shellfish Products
Salmon
12 oz (340g)
Dairy and Egg Products
Butter
2 1/2 tbsp (36g)
Pork Products
Bacon
8 slice(s) (80g)
Pork tenderloin, raw
1 1/3 lb (605g)
Pork chop, bone-in
2 chop (356g)
Poultry Products
Chicken wings, with skin, raw
4 3/4 lb (2157g)
Other
Sugar-free barbecue sauce
1/4 cup (68g)
Rotisserie chicken, cooked
8 oz (227g)
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.
lunch prep - 2 days
1. Pan-fried salmon
410 cals, 35p, 0c, 30f (per meal)
  • ,
  • Oil
    1 tbsp (15mL)
  • Salmon
    12 oz (340g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    2. Olive oil drizzled broccoli
    140 cals, 5p, 4c, 9f (per meal)
  • ,
  • Black pepper
    2 dash (0g)
  • Salt
    2 dash (1g)
  • Frozen broccoli
    4 cup (364g)
  • Olive oil
    4 tsp (20mL)
  • Recipe has been scaled from original by 2x. 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.
    dinner prep - 2 days
    1. Bacon crusted pork
    515 cals, 77p, 1c, 23f (per meal)
  • ,
  • Yellow mustard
    2 2/3 tbsp (40g)
  • Bacon
    8 slice(s) (80g)
  • Pork tenderloin, raw
    1 1/3 lb (605g)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400°F (200°C).
    2
    Cut pork into about 1inch (3cm) slices.
    3
    Season one side of the pork with mustard and salt/pepper to taste.
    4
    Wrap each pork medallion with a slice of bacon and place it seam-side down in a walled baking dish.
    5
    Bake for about 20-25 minutes until pork is fully cooked.
    6
    Serve.
    2. Buttered broccoli
    100 cals, 2p, 1c, 9f (per meal)
  • ,
  • Black pepper
    3/4 dash (0g)
  • Salt
    3/4 dash (0g)
  • Frozen broccoli
    1 1/2 cup (137g)
  • Butter
    1 1/2 tbsp (21g)
  • Recipe has been scaled from original by 0.75x. 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 - 3 days
    1. Indian chicken wings
    550 cals, 49p, 0c, 38f (per meal)
  • ,
  • Oil
    2 tsp (9mL)
  • Chicken wings, with skin, raw
    2 1/2 lb (1135g)
  • Salt
    2 1/2 tsp (15g)
  • Curry powder
    1/4 cup (24g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    dinner prep - 3 days
    1. Sugar-free bbq chicken wings
    460 cals, 43p, 2c, 32f (per meal)
  • ,
  • Chicken wings, with skin, raw
    2 1/4 lb (1022g)
  • Sugar-free barbecue sauce
    1/4 cup (68g)
  • Recipe has been scaled from original by 1.13x. 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. Keto celery and ranch
    150 cals, 1p, 3c, 14f (per meal)
  • Ranch dressing
    6 tbsp (90mL)
  • Raw celery, sliced into strips
    9 stalk, medium (7-1/2" - 8" long) (360g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Slice celery into strips. Serve with a keto-friendly ranch to dip into.
    3. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen broccoli
    3 cup (273g)
  • Olive oil
    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.
    lunch prep - 1 days
    1. Rotisserie chicken
    475 cals, 51p, 0c, 30f (per meal)
  • Rotisserie chicken, cooked
    8 oz (227g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Buttered broccoli
    135 cals, 3p, 2c, 12f (per meal)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Frozen broccoli
    1 cup (91g)
  • Butter
    1 tbsp (14g)
  • Recipe has been scaled from original by 0.5x. 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.
    dinner prep - 1 days
    1. Curried pork chops
    480 cals, 78p, 0c, 18f (per meal)
  • Pork chop, bone-in
    2 chop (356g)
  • Curry powder
    4 dash (1g)
  • Olive oil
    1 tsp (5mL)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Keto cucumbers and ranch
    80 cals, 1p, 3c, 7f (per meal)
  • Ranch dressing
    1 tbsp (15mL)
  • Cucumber, sliced
    1/4 cucumber (8-1/4") (75g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice the cucumber and serve with a keto-friendly ranch to dip into.
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