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 (1275cal, 144g protein, 10g net carbs, 69g fat, 9g fiber per day) cannot be customized.
Day 1
1250cal, 96g protein, 11g net carbs, 87g fat, 7g fiber
1 1/2 serving(s) (341cal, 17p, 2c, 29f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
12 oz (510cal, 65p, 0c, 28f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 2
1325cal, 120g protein, 11g net carbs, 85g fat, 5g fiber
9 oz (577cal, 52p, 0c, 41f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
12 oz (510cal, 65p, 0c, 28f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 3
1250cal, 176g protein, 10g net carbs, 54g fat, 9g fiber
13 1/3 oz (494cal, 85p, 2c, 16f)
2 cup(s) (140cal, 5p, 4c, 9f)
13 1/3 oz (529cal, 84p, 0c, 22f)
1 serving(s) (98cal, 2p, 4c, 8f)
Day 4
1250cal, 176g protein, 10g net carbs, 54g fat, 9g fiber
13 1/3 oz (494cal, 85p, 2c, 16f)
2 cup(s) (140cal, 5p, 4c, 9f)
13 1/3 oz (529cal, 84p, 0c, 22f)
1 serving(s) (98cal, 2p, 4c, 8f)
Day 5
1300cal, 157g protein, 11g net carbs, 68g fat, 5g fiber
16 oz (565cal, 101p, 3c, 17f)
1 cup(s) (70cal, 3p, 2c, 5f)
9 oz (603cal, 53p, 2c, 42f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 6
1250cal, 159g protein, 10g net carbs, 57g fat, 16g fiber
16 oz (565cal, 101p, 3c, 17f)
1 cup(s) (70cal, 3p, 2c, 5f)
2 wrap(s) (439cal, 54p, 3c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Day 7
1300cal, 122g protein, 10g net carbs, 78g fat, 15g fiber
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
3/4 serving(s) (122cal, 2p, 3c, 11f)
2 wrap(s) (439cal, 54p, 3c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Grocery List (27 items)
Nut and Seed Products
Sunflower kernels
1 3/4 oz (49g)
Pork Products
Bacon
1 1/2 slice(s) (15g)
Fats and Oils
Olive oil
2 oz (69mL)
Oil
3 oz (96mL)
Marinade sauce
1 cup (240mL)
Salad dressing
1 1/2 tbsp (23mL)
Dairy and Egg Products
Goat cheese
1 1/2 oz (43g)
Butter
4 tsp (18g)
Other
Mixed greens
3 cup (90g)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (414g)
Frozen green beans
2 1/3 cup (282g)
Frozen broccoli
6 cup (546g)
Romaine lettuce
4 leaf outer (112g)
Zucchini
3/4 medium (147g)
Garlic
3/8 clove (1g)
Poultry Products
Boneless skinless chicken thighs
2 1/4 lbs (1021g)
Boneless skinless chicken breast, raw
6 1/3 lbs (2843g)
Finfish and Shellfish Products
Salmon
18 oz (510g)
Spices and Herbs
Black pepper
1 g (1g)
Salt
4 g (4g)
Lemon pepper
5 tsp (12g)
Thyme, dried
1/4 tbsp, leaves (1g)
Fruits and Fruit Juices
Lemon
3/8 large (32g)
Avocados
1 2/3 avocado(s) (335g)
Lemon juice
1 tsp (5mL)
Lime juice
1 1/2 tbsp (23mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
lunch prep - 1 days
1. Bacon & goat cheese salad
340 cals, 17p, 2c, 29f (per meal)
1/2 tbsp (6g)
1 1/2 slice(s) (15g)
1/2 tbsp (8mL)
1 1/2 oz (43g)
1 1/2 cup (45g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Basic chicken thighs
510 cals, 65p, 0c, 28f (per meal)
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
lunch prep - 1 days
1. Simple salmon
575 cals, 52p, 0c, 41f (per meal)
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.
3
Serve.
2. Olive oil drizzled green beans
110 cals, 2p, 6c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 cup (121g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Lemon pepper chicken breast
495 cals, 85p, 2c, 16f (per meal)
5 tsp (12g)
2 1/2 tsp (13mL)
1 2/3 lbs (747g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
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. Basic chicken breast
530 cals, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Buttered green beans
100 cals, 2p, 4c, 8f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Marinaded chicken breast
565 cals, 101p, 3c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Slow-baked salmon with lemon and thyme
605 cals, 53p, 2c, 42f (per meal)
1/2 lbs (255g)
1/2 tbsp (8mL)
3 dash, leaves (0g)
3/8 large (32g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Buffalo chicken lettuce wrap
440 cals, 54p, 3c, 21f (per meal)
2 tsp (10mL)
4 leaf outer (112g)
1 lbs (454g)
1/3 cup (80mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2/3 avocado(s) (134g)
1/3 cup cherry tomatoes (50g)
Recipe has been scaled from original by 0.67x. 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. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Thyme & lime chicken thighs
550 cals, 65p, 2c, 32f (per meal)
3/4 tbsp (11mL)
1 1/2 tbsp (23mL)
3 dash, leaves (0g)
3/4 lb (340g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Garlic zucchini noodles
120 cals, 2p, 3c, 11f (per meal)
Recipe has been scaled from original by 0.75x. 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.