1400 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 1400 calorie keto and intermittent fasting meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
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 (1400cal, 137g protein, 11g net carbs, 86g fat, 12g fiber per day) cannot be customized.
Day 1
1400cal, 136g protein, 10g net carbs, 87g fat, 5g fiber
14 oz (472cal, 79p, 1c, 17f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
Day 2
1400cal, 161g protein, 10g net carbs, 75g fat, 10g fiber
16 oz (565cal, 101p, 3c, 17f)
1 serving(s) (159cal, 7p, 5c, 8f)
Day 3
1450cal, 139g protein, 14g net carbs, 84g fat, 19g fiber
1 1/2 serving(s) (500cal, 29p, 5c, 37f)
1 serving(s) (218cal, 2p, 1c, 22f)
16 oz (565cal, 101p, 3c, 17f)
1 serving(s) (159cal, 7p, 5c, 8f)
Day 4
1375cal, 89g protein, 12g net carbs, 100g fat, 18g fiber
1 1/2 serving(s) (500cal, 29p, 5c, 37f)
1 serving(s) (218cal, 2p, 1c, 22f)
2 wrap(s) (439cal, 54p, 3c, 21f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
Day 5
1375cal, 155g protein, 8g net carbs, 78g fat, 8g fiber
10 2/3 oz (622cal, 48p, 1c, 47f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
16 oz (592cal, 102p, 3c, 19f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
Day 6
1400cal, 165g protein, 10g net carbs, 75g fat, 11g fiber
2 wrap(s) (729cal, 61p, 5c, 48f)
16 oz (592cal, 102p, 3c, 19f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
Day 7
1450cal, 112g protein, 10g net carbs, 101g fat, 11g fiber
2 wrap(s) (729cal, 61p, 5c, 48f)
8 oz (645cal, 48p, 2c, 49f)
1/2 zucchini(s) (64cal, 2p, 3c, 4f)
Grocery List (30 items)
Fats and Oils
Oil
2 oz (65mL)
Olive oil
1/4 cup (53mL)
Marinade sauce
1 cup (240mL)
Finfish and Shellfish Products
Salmon
1 1/2 lbs (737g)
Tilapia, raw
14 oz (392g)
Spices and Herbs
Salt
1/2 tbsp (8g)
Black pepper
1 tsp, ground (2g)
Fresh tarragon
1 tsp, chopped (1g)
Garlic powder
1 tsp (3g)
Lemon pepper
2 tbsp (14g)
Vegetables and Vegetable Products
Tomatoes
1 2/3 medium whole (2-3/5" dia) (207g)
Garlic
5 1/2 clove(s) (16g)
Zucchini
2 large (652g)
Collard greens
1 1/4 lbs (567g)
Romaine lettuce
6 leaf outer (168g)
Dairy and Egg Products
Butter
2 1/2 tsp (12g)
Eggs
6 large (300g)
Parmesan cheese
1 tbsp (5g)
Cheese
1/2 cup, shredded (56g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2019g)
Fruits and Fruit Juices
Avocados
2 1/3 avocado(s) (469g)
Pork Products
Bacon
12 slice(s) (120g)
Other
Mixed greens
2 cup (60g)
Chicken, drumsticks, with skin
2/3 lbs (302g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
2 oz (10-12 kernels) (57g)
Walnuts
5 tbsp shelled (50 halves) (31g)
Pecans
4 tsp, chopped (9g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (67mL)
Pesto sauce
2 tbsp (32g)
Sausages and Luncheon Meats
Ham cold cuts
1 lbs (454g)
lunch prep - 2 days
1. Pan-fried salmon
615 cals, 52p, 1c, 45f (per meal)
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. 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.
dinner prep - 1 days
1. Buttery tarragon tilapia fillets
470 cals, 79p, 1c, 17f (per meal)
14 oz (392g)
2 1/2 tsp (12g)
7/8 clove (3g)
1 tsp, chopped (1g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
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. Garlic zucchini noodles
245 cals, 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.
dinner 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. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Avocado and bacon egg salad
500 cals, 29p, 5c, 37f (per meal)
1 avocado(s) (201g)
6 large (300g)
4 slice(s) (40g)
1 tsp (3g)
2 cup (60g)
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Macadamia nuts
220 cals, 2p, 1c, 22f (per meal)
1 oz (10-12 kernels) (28g)
dinner 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.
lunch prep - 1 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (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.
2. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
590 cals, 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. 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 - 2 days
1. Ham, bacon, avocado lettuce wrap
730 cals, 61p, 5c, 48f (per meal)
1/2 lbs (227g)
4 slice(s) (40g)
2 leaf outer (56g)
1/2 avocado(s) (101g)
4 tbsp, shredded (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Baked salmon with pecans and pesto
645 cals, 48p, 2c, 49f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with the chopped pecans.
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. Sauteed zucchini
65 cals, 2p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large non-stick skillet over medium heat. Add slices of zucchini and cook, stirring occasionally, until zucchini is soft and lightly browned, about 5-10 minutes. Sprinkle a pinch of salt over them and serve.