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: Sample plan
This sample plan (1375cal, 114g protein, 9g net carbs, 97g fat, 6g fiber per day) was pre-made for your convenience and cannot be customized.
| Lunch | Dinner | |
|---|---|---|
Mon |
Buffalo chicken wings, broccoli
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Pan-fried salmon, bacon cauliflower mashed 'potatoes'
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Tue |
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Wed |
Sugar-free bbq chicken wings, bacon zucchini noodles
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Thu |
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Fri |
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Sat |
Bacon crusted pork
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Salmon salad lettuce wrap, walnuts
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Poultry Products
Chicken wings, with skin, raw
3 1/2 lb (1589g)
Spices and Herbs
Black pepper
1/10 oz (3g)
Salt
5/16 oz (9g)
Thyme
1 1/4 tsp, leaves (1g)
Yellow mustard
2 tbsp (30g)
Fats and Oils
Oil
3 1/2 tbsp (53mL)
Olive oil
1 tbsp (15mL)
Mayonnaise
2 tbsp (30mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
Vegetables and Vegetable Products
Frozen broccoli
5 cup (455g)
Cauliflower
2 cup chopped (1/2" pieces) (214g)
Garlic
1 clove (3g)
Zucchini
3 medium (588g)
Romaine lettuce
2 leaf outer (56g)
Raw celery
1 stalk, small (5" long) (17g)
Onion
1 tbsp minced (15g)
Finfish and Shellfish Products
Salmon
38 oz (1078g)
Canned salmon
1 5oz can(s) (undrained) (142g)
Dairy and Egg Products
Heavy cream
2 2/3 tbsp (41mL)
Butter
2 tbsp (28g)
Pork Products
Bacon, raw
9 slice(s) (255g)
Bacon
6 slice(s) (60g)
Pork tenderloin, raw
1 lb (454g)
Other
Sugar-free barbecue sauce
3 tbsp (45g)
Fruits and Fruit Juices
Lemon
1 1/4 large (105g)
Nut and Seed Products
Walnuts
6 tbsp shelled (50 halves) (38g)
lunch prep - 2 days
1. Buffalo chicken wings
675 cals, 57p, 1c, 49f (per meal)
Chicken wings, with skin, raw
2 lb (908g)
Black pepper
4 dash, ground (1g)
Salt
4 dash (3g)
Oil
1 tbsp (15mL)
Frank's red hot sauce
1/3 cup (80mL)
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. Broccoli
30 cals, 3p, 2c, 0f (per meal)
Frozen broccoli
2 cup (182g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Pan-fried salmon
275 cals, 23p, 0c, 20f (per meal)
Oil
2 tsp (10mL)
Salmon
8 oz (227g)
Salt
1/3 tsp (2g)
Black pepper
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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. Bacon cauliflower mashed 'potatoes'
435 cals, 18p, 6c, 36f (per meal)
Black pepper
2 dash, ground (1g)
Heavy cream
2 2/3 tbsp (40mL)
Butter
2 tbsp (28g)
Salt
4 dash (3g)
Cauliflower
2 cup chopped (1/2" pieces) (214g)
Garlic, minced
1 clove (3g)
Bacon, raw
3 slice(s) (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except bacon in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork. This can take as long as 25 minutes, but timing will vary depending on your microwave. Check throughout process.
3
Meanwhile cook the bacon in a skillet, chop it up, and set the grease aside.
4
Once the cauliflower mixture is soft, pour the bacon grease and chopped up bacon over it, and mash and mix with a fork.
5
Serve.
lunch prep - 3 days
1. Sugar-free bbq chicken wings
305 cals, 29p, 1c, 21f (per meal)
Chicken wings, with skin, raw
1 1/2 lb (681g)
Sugar-free barbecue sauce
3 tbsp (45g)
Recipe has been scaled from original by 0.75x. 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 to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Bacon zucchini noodles
325 cals, 22p, 5c, 23f (per meal)
Zucchini
3 medium (588g)
Bacon, raw
6 slice(s) (170g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
dinner prep - 3 days
1. Slow-baked salmon with lemon and thyme
670 cals, 58p, 2c, 47f (per meal)
Salmon, skin on
30 oz (851g)
Oil
2 tbsp (28mL)
Thyme
1 1/4 tsp, leaves (1g)
Lemon, cut into wedges
1 1/4 large (105g)
Recipe has been scaled from original by 1.25x. 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. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
Black pepper
1 1/2 dash (0g)
Salt
1 1/2 dash (1g)
Frozen broccoli
3 cup (273g)
Olive oil
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 1 days
1. Bacon crusted pork
775 cals, 116p, 1c, 34f (per meal)
Yellow mustard
2 tbsp (30g)
Bacon
6 slice(s) (60g)
Pork tenderloin, raw
1 lb (454g)
1
Preheat oven to 400 F (200 C).
2
Cut pork into 1inch (3cm) slices.
3
Season one side of the pork with mustard and salt/pepper to taste.
4
Wrap each pork medallion with a slice of bacon and place it seam-side down in a walled baking dish.
5
Bake for about 20-25 minutes until pork is fully cooked.
6
Serve.
dinner prep - 1 days
1. Salmon salad lettuce wrap
315 cals, 23p, 2c, 23f (per meal)
Romaine lettuce
2 leaf outer (56g)
Black pepper
1 dash (0g)
Salt
1 dash (0g)
Canned salmon
1 5oz can(s) (undrained) (142g)
Mayonnaise
2 tbsp (30mL)
Raw celery, diced
1 stalk, small (5" long) (17g)
Onion
1 tbsp minced (15g)
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
2. Walnuts
260 cals, 6p, 3c, 25f (per meal)
Walnuts
6 tbsp shelled (50 halves) (38g)