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 (1275cals, 118g protein, 14g net carbs, 78g fat 8g fiber per day) cannot be customized.
Day 1
1250cals, 86g protein, 15g net carbs, 89g fat 10g fiber per day
4 1/2 ounce(s) (396cal, 23p, 1c, 33f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
10 2/3 oz (396cal, 54p, 0c, 20f)
2 serving(s) (214cal, 6p, 8c, 15f)
Day 2
1300cals, 108g protein, 11g net carbs, 87g fat 7g fiber per day
10 2/3 oz (622cal, 48p, 1c, 47f)
1 tomato(es) (60cal, 1p, 2c, 5f)
10 2/3 oz (396cal, 54p, 0c, 20f)
2 serving(s) (214cal, 6p, 8c, 15f)
Day 3
1300cals, 91g protein, 15g net carbs, 95g fat 4g fiber per day
10 2/3 oz (622cal, 48p, 1c, 47f)
1 tomato(es) (60cal, 1p, 2c, 5f)
4 oz (269cal, 24p, 1c, 19f)
1 1/2 cup(s) (245cal, 16p, 5c, 17f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
Day 4
1250cals, 103g protein, 16g net carbs, 82g fat 9g fiber per day
1 1/2 chop(s) (350cal, 59p, 0c, 12f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
6 oz steak (454cal, 36p, 6c, 31f)
1 1/3 cup(s) (178cal, 4p, 3c, 15f)
Day 5
1250cals, 130g protein, 14g net carbs, 73g fat 6g fiber per day
1 1/2 chop(s) (350cal, 59p, 0c, 12f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
Day 6
1250cals, 155g protein, 14g net carbs, 60g fat 8g fiber per day
12 oz (473cal, 77p, 1c, 18f)
1 serving(s) (166cal, 3p, 6c, 13f)
Day 7
1250cals, 155g protein, 14g net carbs, 60g fat 8g fiber per day
12 oz (473cal, 77p, 1c, 18f)
1 serving(s) (166cal, 3p, 6c, 13f)
Grocery List (36 items)
Vegetables and Vegetable Products
Frozen sugar snap peas
2 2/3 cup (384g)
Zucchini
7 medium (1339g)
Garlic
2 1/2 clove (7g)
Tomatoes
2 small whole (2-2/5" dia) (182g)
Frozen broccoli
4 cup (364g)
Shallots
3/8 shallot (43g)
Dairy and Egg Products
Butter
1 stick (106g)
Spices and Herbs
Salt
11 g (11g)
Black pepper
11 g (11g)
Rosemary, dried
1/4 tbsp (1g)
Sage
1 dash (0g)
Garlic powder
1 tsp (3g)
Seasoning salt
2 dash (2g)
Thyme, dried
1 dash, leaves (0g)
Cajun seasoning
3 tbsp (21g)
Oregano, dried
1 tsp, ground (2g)
Finfish and Shellfish Products
Cod, raw
3 lbs (1398g)
Salmon
2/3 fillet/s (6 oz each) (113g)
Fats and Oils
Olive oil
1/4 lbs (142mL)
Oil
2 3/4 oz (84mL)
Salad dressing
2 1/4 tbsp (34mL)
Balsamic vinaigrette
6 tbsp (91mL)
Beef Products
Ribeye, raw
1/4 lbs (128g)
Sirloin steak, raw
6 oz (170g)
Other
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Frozen cauliflower
3 1/2 cup (397g)
Mixed greens
2 1/4 cup (68g)
Italian seasoning
1/4 tbsp (3g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (53mL)
Pesto sauce
2 tsp (11g)
Vegetable broth
1/8 cup(s) (mL)
Pork Products
Bacon, raw
1 1/2 slice(s) (43g)
Pork chop, bone-in
3 chop (534g)
Legumes and Legume Products
Soy sauce
1/2 tbsp (8mL)
Poultry Products
Boneless skinless chicken thighs
3/4 lbs (340g)
Boneless skinless chicken breast, raw
1 1/2 lbs (680g)
dinner prep - 2 days
1. Simple roasted cod
396cal, 54p, 0c, 20f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
2 2/3 cup (384g)
2 2/3 tbsp (36g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Pepper steak
396cal, 23p, 1c, 33f (per meal)
1 tsp, ground (3g)
1 1/2 dash (0g)
1/4 lbs (128g)
1 1/2 dash (1g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Garlic zucchini noodles
245cal, 4p, 7c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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. 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. Buffalo drumsticks
622cal, 48p, 1c, 48f (per meal)
1 1/3 lbs (605g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 tsp (10mL)
1/4 cup (53mL)
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
60cal, 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.
dinner prep - 1 days
1. Baked pesto salmon
269cal, 24p, 1c, 19f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Bacon cauliflower rice
245cal, 16p, 5c, 17f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Steak with shallot sauce
454cal, 36p, 6c, 31f (per meal)
1 tsp (6mL)
1 tsp (5g)
1/8 cup(s) (mL)
3/8 shallot (43g)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Season steak on all sides with some salt and pepper.
2
Heat half of the oil in a skillet over medium-high heat. Add steak and cook to desired doneness, 4-8 minutes per side. Remove steak and set aside to rest.
3
Lower heat to medium and add in remaining oil and the shallots to the pan. Stir and cook for about 2 minutes until lightly softened. Stir in vegetable broth and cook for about 2-4 minutes until the broth is reduced by about half. Turn off the heat and stir in butter until fully melted.
4
Pour shallot sauce over steak and serve.
2. Buttered broccoli
178cal, 4p, 3c, 15f (per meal)
Recipe has been scaled from original by 0.67x. 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 - 2 days
1. Seasoned broiled pork chops
350cal, 59p, 1c, 12f (per meal)
1 tsp (5mL)
1 dash (0g)
3 chop (534g)
1 dash (0g)
2 dash (2g)
4 dash (1g)
1 dash, leaves (0g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except the chops, and mix well with small whisk.
2
Brush mixture on chops and either:
3
GRILL: by searing on both sides and then cooking more slowly for 30 minutes or until done, brushing chops occasionally with the sauce.
4
OR BROIL: place chops on a broiler rack 5" from heat and broil about 12 minutes per side or until done.
2. Garlic zucchini noodles
272cal, 4p, 7c, 24f (per meal)
Recipe has been scaled from original by 3.33x. 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.
dinner prep - 1 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Cauliflower rice
121cal, 2p, 6c, 9f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 2 days
1. Cajun cod
436cal, 72p, 5c, 14f (per meal)
Recipe has been scaled from original by 4.67x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttered broccoli
178cal, 4p, 3c, 15f (per meal)
2 2/3 tbsp (38g)
1 1/3 dash (0g)
2 2/3 cup (243g)
1 1/3 dash (1g)
Recipe has been scaled from original by 1.33x. 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 - 2 days
1. Balsamic chicken breast
473cal, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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. Pan roasted zucchini
166cal, 3p, 6c, 13f (per meal)
2 tbsp (30mL)
1 tsp (6g)
1 tsp (3g)
1 tsp, ground (2g)
1 tbsp, ground (7g)
2 medium (392g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.