1400 calorie keto and intermittent fasting meal plan
Table of Contents
Overview
This 1400 calorie keto and intermittent fasting meal plan combines low-carb, higher-fat eating with time-restricted eating to create a clear, usable weekly plan. The page includes a 7-day sample with full recipes and a consolidated grocery list so you can shop and cook with confidence. You can use this nutrition plan two ways: Option 1, generate your own customizable meal plan by picking and swapping recipes; or Option 2, follow the pre-made PDF (approx. 1375 kcal, ~140 g protein, ~13 g net carbs, ~80 g fat, 7 g fiber per day) as a ready-to-use diet plan.
Following this 1400 kcal diet plan while practicing intermittent fasting may support steady weight loss by creating a calorie deficit and encouraging the body to burn stored fat. The keto approach and time-restricted eating often reduce hunger and regulate blood sugar swings, which can lead to fewer cravings and more stable energy between meals. Because the sample weekly plan is relatively high in protein, many people report better muscle retention during weight loss and improved recovery after workouts compared with lower‑protein approaches.
Use the customizable meal planner to build a sustainable weekly plan tailored to your preferences, or download the locked PDF for a simple grab-and-go nutrition plan with exact macros, a 30-item grocery list, and easy recipes for each day. The plan includes practical meal-prep suggestions and two- and multi-day recipe scaling to save time in the kitchen. As with any diet plan that restricts calories or changes meal timing, consult your healthcare provider if you have medical conditions or special nutrient needs before starting.
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 (1375cals, 140g protein, 13g net carbs, 80g fat 7g fiber per day) cannot be customized.
Day 1
1325cals, 89g protein, 17g net carbs, 94g fat 14g fiber per day
1 serving(s) (330cal, 44p, 0c, 17f)
3/4 serving(s) (122cal, 2p, 3c, 11f)
2 serving(s) (199cal, 7p, 5c, 14f)
2 link (514cal, 28p, 6c, 42f)
2 1/2 cup(s) (160cal, 8p, 3c, 10f)
Day 2
1375cals, 98g protein, 15g net carbs, 98g fat 11g fiber per day
1 1/2 chop(s) (642cal, 62p, 4c, 41f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
2 link (514cal, 28p, 6c, 42f)
2 1/2 cup(s) (160cal, 8p, 3c, 10f)
Day 3
1375cals, 170g protein, 16g net carbs, 67g fat 7g fiber per day
14 oz (495cal, 88p, 2c, 15f)
1 serving(s) (163cal, 3p, 4c, 14f)
12 oz (476cal, 76p, 0c, 19f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Day 4
1375cals, 170g protein, 16g net carbs, 67g fat 7g fiber per day
14 oz (495cal, 88p, 2c, 15f)
1 serving(s) (163cal, 3p, 4c, 14f)
12 oz (476cal, 76p, 0c, 19f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Day 5
1400cals, 143g protein, 8g net carbs, 86g fat 3g fiber per day
10 2/3 oz (393cal, 68p, 1c, 13f)
1/2 serving(s) (262cal, 12p, 4c, 22f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 6
1350cals, 157g protein, 8g net carbs, 76g fat 4g fiber per day
12 oz (700cal, 54p, 1c, 53f)
16 oz (592cal, 102p, 3c, 19f)
1 serving(s) (63cal, 1p, 5c, 4f)
Day 7
1350cals, 157g protein, 8g net carbs, 76g fat 4g fiber per day
12 oz (700cal, 54p, 1c, 53f)
16 oz (592cal, 102p, 3c, 19f)
1 serving(s) (63cal, 1p, 5c, 4f)
Grocery List (30 items)
Vegetables and Vegetable Products
Garlic
9 1/2 clove(s) (29g)
Fresh spinach
10 1/2 cup(s) (315g)
Zucchini
3 1/4 medium (637g)
Bell pepper
1 1/2 large (246g)
Tomatoes
9 small whole (2-2/5" dia) (819g)
Onion
1/2 medium (2-1/2" dia) (55g)
Other
Frozen riced cauliflower
5 cup, frozen (530g)
Italian pork sausage, raw
4 link (430g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Dairy and Egg Products
Butter
5 tsp (24g)
Blue cheese
3/4 oz (21g)
Cheese
6 tbsp, shredded (42g)
Parmesan cheese
1/2 tbsp (3g)
Fats and Oils
Olive oil
7 tbsp (104mL)
Oil
3 1/4 oz (98mL)
Marinade sauce
14 tbsp (211mL)
Spices and Herbs
Salt
1 tsp (6g)
Black pepper
1/8 oz (2g)
Ground coriander
3/4 tbsp (4g)
Ground cumin
3/4 tbsp (5g)
Paprika
4 dash (1g)
Thyme, dried
1/2 g (1g)
Garlic powder
1/3 tsp (1g)
Basil, dried
1 1/2 dash, leaves (0g)
Lemon pepper
2 tbsp (14g)
Beef Products
Top round roast beef
1/4 roast (190g)
Pork Products
Pork loin chops, boneless, raw
1 1/2 chop (278g)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2654g)
Chicken thighs, with bone and skin, raw
1 1/2 thigh (6 oz ea) (255g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tbsp (60mL)
dinner prep - 2 days
1. Italian sausage
514cal, 28p, 6c, 42f (per meal)
4 link (430g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Buttery spinach cauliflower mince
160cal, 8p, 3c, 10f (per meal)
5 clove (15g)
2 1/2 cup(s) (75g)
5 cup, frozen (530g)
5 tsp (24g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, garlic, butter, and some salt and pepper. Mix well until butter has melted.
4
Serve.
lunch prep - 1 days
1. Roast beef
330cal, 44p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Coat beef in the oil and season with some salt and pepper. Place on a roasting tray and bake for about 30-40 minutes until cooked until your desired doneness (medium rare = 130-135°F (54-57°C)).
3
Slice and serve.
2. Simple sauteed spinach
199cal, 7p, 5c, 14f (per meal)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1 clove (3g)
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.
3. Garlic zucchini noodles
122cal, 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.
lunch prep - 1 days
1. Coriander and cumin rubbed pork chops
643cal, 62p, 4c, 41f (per meal)
1 1/2 dash (0g)
1 1/2 chop (278g)
1 1/2 tbsp (23mL)
3/4 tbsp (4g)
3/4 tbsp (5g)
2 1/4 clove(s) (7g)
3 dash (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
dinner prep - 2 days
1. Basic chicken breast
476cal, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 1.5x. 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. Roasted tomatoes
238cal, 3p, 10c, 19f (per meal)
Recipe has been scaled from original by 2x. 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. Marinaded chicken breast
495cal, 88p, 2c, 15f (per meal)
Recipe has been scaled from original by 1.75x. 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. Garlic zucchini noodles
163cal, 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.
dinner prep - 1 days
1. Blue cheese stuffed chicken thighs
678cal, 62p, 1c, 47f (per meal)
1 1/2 dash (0g)
1/2 tsp (3mL)
1/4 tsp, ground (0g)
3/4 oz (21g)
1 1/2 thigh (6 oz ea) (255g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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 - 1 days
1. Slow cooker herb chicken
393cal, 68p, 1c, 13f (per meal)
2/3 lbs (302g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (1g)
1 1/3 dash, leaves (0g)
1 1/3 dash, leaves (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Note: This recipe can also be adapted for the skillet or oven, though the chicken may not be as tender. To use the skillet, cook the seasoned chicken over medium heat until fully cooked, about 6-8 minutes per side. For the oven, bake at 375°F (190°C) for 25-30 minutes, or until the chicken is no longer pink inside.
2
Place all ingredients, along with some salt and pepper, in the slow cooker.
3
Rub the oil and spices evenly over the chicken.
4
Cover and cook on high for 3-4 hours or on low for 6-8 hours, until the chicken is fully cooked.
5
Once done, let the chicken rest for 10 minutes. Slice or shred using two forks, then serve.
2. Cheesy zucchini noodles
262cal, 12p, 4c, 22f (per meal)
6 tbsp, shredded (42g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 medium (98g)
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. Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
592cal, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. 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. Sauteed peppers and onions
63cal, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
lunch prep - 2 days
1. Buffalo drumsticks
700cal, 54p, 1c, 53f (per meal)
1 1/2 lbs (680g)
3 dash, ground (1g)
3 dash (2g)
3/4 tbsp (11mL)
4 tbsp (60mL)
Recipe has been scaled from original by 0.75x. 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.