1300 calorie keto and intermittent fasting meal plan
This is a free full-week 1300 calorie Atkins/ketogenic meal plan that is also intermittent-fasting friendly because it only includes lunch and dinner (for a version that includes breakfast see our regular 1300 calorie keto meal plan). Follow this diet plan day-by-day by generating your own customizable version or using the sample plan, either way you get a grocery list and full week of recipes.
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 (1300cal, 130g protein, 9g net carbs, 79g fat, 5g fiber per day) cannot be customized.
Day 1
1275cal, 93g protein, 8g net carbs, 97g fat, 3g fiber
12 oz (507cal, 43p, 1c, 37f)
1 serving(s) (98cal, 2p, 4c, 8f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 2
1275cal, 131g protein, 10g net carbs, 79g fat, 4g fiber
12 oz (480cal, 76p, 1c, 19f)
1 serving(s) (124cal, 6p, 6c, 8f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 3
1325cal, 186g protein, 11g net carbs, 58g fat, 4g fiber
12 oz (480cal, 76p, 1c, 19f)
1 serving(s) (124cal, 6p, 6c, 8f)
16 oz (631cal, 102p, 1c, 24f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
Day 4
1275cal, 159g protein, 8g net carbs, 63g fat, 8g fiber
2 wrap(s) (439cal, 54p, 3c, 21f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
16 oz (631cal, 102p, 1c, 24f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
Day 5
1300cal, 133g protein, 11g net carbs, 77g fat, 4g fiber
16 oz (540cal, 90p, 1c, 19f)
2 tomato(es) (119cal, 2p, 5c, 9f)
6 2/3 oz(s) (469cal, 39p, 1c, 35f)
1 serving(s) (163cal, 3p, 4c, 14f)
Day 6
1325cal, 101g protein, 6g net carbs, 100g fat, 2g fiber
12 oz (702cal, 60p, 0c, 51f)
6 2/3 oz(s) (469cal, 39p, 1c, 35f)
1 serving(s) (163cal, 3p, 4c, 14f)
Day 7
1250cal, 109g protein, 9g net carbs, 82g fat, 11g fiber
12 oz (702cal, 60p, 0c, 51f)
6 oz (357cal, 38p, 0c, 23f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
Grocery List (28 items)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (122mL)
Hot sauce
1 1/2 tbsp (23mL)
Poultry Products
Chicken wings, with skin, raw
3/4 lbs (341g)
Boneless skinless chicken breast, raw
4 lbs (1806g)
Spices and Herbs
Black pepper
5 1/2 g (5g)
Salt
1/2 oz (14g)
Garlic powder
3 dash (1g)
Fresh tarragon
1 tsp, chopped (1g)
Cajun seasoning
1 tsp (2g)
Fats and Oils
Oil
2 1/2 oz (72mL)
Olive oil
6 tbsp (90mL)
Balsamic vinaigrette
1/2 cup (120mL)
Vegetables and Vegetable Products
Frozen green beans
2/3 cup (81g)
Tomatoes
3 medium whole (2-3/5" dia) (389g)
Zucchini
5 1/2 medium (1078g)
Romaine lettuce
2 leaf outer (56g)
Garlic
3 2/3 clove(s) (11g)
Frozen broccoli
3 1/2 cup (319g)
Dairy and Egg Products
Butter
1/3 stick (35g)
Parmesan cheese
1 oz (33g)
Other
Chicken, drumsticks, with skin
3 lbs (1285g)
Italian seasoning
2 tsp (7g)
Pork rinds
3/4 oz (21g)
Rotisserie chicken, cooked
6 oz (170g)
Fruits and Fruit Juices
Avocados
1/3 avocado(s) (67g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1/2 oz (10-12 kernels) (14g)
Finfish and Shellfish Products
Tilapia, raw
1 lbs (448g)
Beef Products
Sirloin steak, raw
13 1/4 oz (378g)
lunch prep - 1 days
1. Buffalo chicken wings
505 cals, 43p, 1c, 37f (per meal)
2 tbsp (30mL)
3/4 lbs (341g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. 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.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Buttered green beans
100 cals, 2p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
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.
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.
lunch prep - 2 days
1. Simple chicken breast
480 cals, 76p, 1c, 19f (per meal)
1 1/2 lbs (672g)
1/2 tbsp (9g)
1/2 tbsp, ground (3g)
1 1/2 tbsp (23mL)
3 dash (1g)
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 seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Baked parmesan zucchini
125 cals, 6p, 6c, 8f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 tsp (4g)
1 tbsp (15mL)
4 tbsp (25g)
2 medium (392g)
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
In a small bowl mix together the parmesan, Italian herbs, salt, and pepper.
3
Grease baking sheet and place zucchini skin side down on the sheet.
4
Drizzle zucchini with olive oil and sprinkle the parmesan mixture over top.
5
Bake for 15 minutes, until tender.
6
Broil for 2-3 minutes, until golden.
7
Serve.
dinner prep - 2 days
1. Balsamic chicken breast
630 cals, 102p, 1c, 24f (per meal)
1 tsp (4g)
4 tsp (20mL)
1/2 cup (120mL)
2 lbs (907g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Parmesan zucchini noodles
90 cals, 2p, 2c, 8f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
lunch prep - 1 days
1. Buffalo chicken lettuce wrap
440 cals, 54p, 3c, 21f (per meal)
1 tsp (5mL)
2 leaf outer (56g)
1/2 lbs (227g)
2 2/3 tbsp (40mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 avocado(s) (67g)
2 2/3 tbsp cherry tomatoes (25g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
2. Macadamia nuts
110 cals, 1p, 1c, 11f (per meal)
1/2 oz (10-12 kernels) (14g)
lunch prep - 1 days
1. Buttery tarragon tilapia fillets
540 cals, 90p, 1c, 19f (per meal)
1 lbs (448g)
1 tbsp (14g)
1 clove (3g)
1 tsp, chopped (1g)
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (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. Steak Bites
470 cals, 39p, 1c, 35f (per meal)
2 1/2 tsp (12g)
2 1/2 tsp (13mL)
1 2/3 clove(s) (5g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
lunch prep - 2 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
1 1/2 lbs (680g)
3/4 oz (21g)
1 tsp (2g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Rotisserie chicken
355 cals, 38p, 0c, 23f (per meal)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Broccoli
100 cals, 10p, 7c, 0f (per meal)
3 1/2 cup (319g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Parmesan zucchini noodles
90 cals, 2p, 2c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.