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

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 (1300cal, 94g protein, 9g net carbs, 95g fat, 8g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Pan-fried salmon, keto celery and ranch
Roast beef lettuce wrap, cheese, macadamia nuts
Tue
Wed
Indian chicken wings, simple mixed greens salad
Thu
Ham, bacon, avocado lettuce wrap, macadamia nuts
Fri
Sat
Buffalo drumsticks
Buffalo chicken wings, simple mixed greens salad, simple sauteed spinach
Fats and Oils
Ranch dressing
2 tbsp (30mL)
Oil
2 2/3 tbsp (41mL)
Salad dressing
6 tbsp (90mL)
Olive oil
1 1/4 tbsp (19mL)
Vegetables and Vegetable Products
Raw celery
3 stalk, medium (7-1/2" - 8" long) (120g)
Tomatoes
2 1/4 plum tomato (140g)
Romaine lettuce
6 1/2 leaf outer (182g)
Garlic
1 1/4 clove (4g)
Fresh spinach
10 cup(s) (300g)
Finfish and Shellfish Products
Salmon
18 oz (510g)
Spices and Herbs
Salt
4 tsp (23g)
Black pepper
1/2 tbsp, ground (3g)
Mustard
1 1/2 tbsp (23g)
Curry powder
1/4 cup (24g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
4 1/2 oz (10-12 kernels) (128g)
Sausages and Luncheon Meats
Roast beef cold cuts
18 oz (510g)
Ham cold cuts
8 oz (227g)
Dairy and Egg Products
Cheese
9 1/4 oz (261g)
Poultry Products
Chicken wings, with skin, raw
3 lb (1362g)
Other
Mixed greens
6 cup (180g)
Chicken, drumsticks, with skin
2/3 lb (302g)
Pork Products
Bacon
4 slice(s) (40g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Soups, Sauces, and Gravies
Frank's red hot sauce
3 tbsp (46mL)
lunch prep - 2 days
1. Pan-fried salmon
615 cals, 52p, 1c, 45f (per meal)
  • ,
  • Oil
    1 1/2 tbsp (23mL)
  • Salmon
    18 oz (510g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Recipe has been scaled from original by 0.75x. 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. Keto celery and ranch
    75 cals, 1p, 2c, 7f (per meal)
  • Ranch dressing
    2 tbsp (30mL)
  • Raw celery, sliced into strips
    3 stalk, medium (7-1/2" - 8" long) (120g)
  • 1
    Slice celery into strips. Serve with a keto-friendly ranch to dip into.
    dinner prep - 3 days
    1. Roast beef lettuce wrap
    295 cals, 38p, 4c, 14f (per meal)
  • ,
  • Roast beef cold cuts
    6 oz (170g)
  • Mustard
    1/2 tbsp (8g)
  • Cheese
    3 tbsp, shredded (21g)
  • Tomatoes, diced
    3/4 plum tomato (47g)
  • Romaine lettuce
    1 1/2 leaf outer (42g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
    2. Cheese
    230 cals, 13p, 2c, 19f (per meal)
  • ,
  • Cheese
    2 oz (57g)
  • 3. Macadamia nuts
    110 cals, 1p, 1c, 11f (per meal)
  • Macadamia nuts, shelled, roasted
    1/2 oz (10-12 kernels) (14g)
  • 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.
    2. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    4 1/2 cup (135g)
  • Salad dressing
    1/4 cup (68mL)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    dinner prep - 2 days
    1. Ham, bacon, avocado lettuce wrap
    365 cals, 31p, 3c, 24f (per meal)
  • ,
  • Ham cold cuts
    4 oz (113g)
  • Bacon
    2 slice(s) (20g)
  • Romaine lettuce
    1 leaf outer (28g)
  • Avocados, sliced
    1/4 avocado(s) (50g)
  • Cheese
    2 tbsp, shredded (14g)
  • 1
    Cook the bacon according to the directions on the package.
    2
    Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.
    2. Macadamia nuts
    325 cals, 3p, 2c, 32f (per meal)
  • Macadamia nuts, shelled, roasted
    1 1/2 oz (10-12 kernels) (43g)
  • lunch prep - 1 days
    1. Buffalo drumsticks
    620 cals, 48p, 1c, 48f (per meal)
  • Frank's red hot sauce
    1 3/4 tbsp (27mL)
  • Oil
    1 tsp (5mL)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Chicken, drumsticks, with skin
    2/3 lb (302g)
  • Recipe has been scaled from original by 0.33x. 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.
    dinner prep - 1 days
    1. Buffalo chicken wings
    340 cals, 29p, 0c, 25f (per meal)
  • Chicken wings, with skin, raw
    1/2 lb (227g)
  • Black pepper
    1 dash, ground (0g)
  • Salt
    1 dash (1g)
  • Oil
    1/4 tbsp (4mL)
  • Frank's red hot sauce
    4 tsp (20mL)
  • Recipe has been scaled from original by 0.25x. 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. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    1 1/2 cup (45g)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • 1
    Mix greens and dressing in a small bowl. Serve.
    3. Simple sauteed spinach
    250 cals, 9p, 6c, 18f (per meal)
  • Garlic, diced
    1 1/4 clove (4g)
  • Black pepper
    2 1/2 dash, ground (1g)
  • Salt
    2 1/2 dash (2g)
  • Olive oil
    1 1/4 tbsp (19mL)
  • Fresh spinach
    10 cup(s) (300g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
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