1500 calorie keto and intermittent fasting meal plan
This 1500 calorie keto meal plan adds the power of intermittent fasting for a potent weight loss combo. Although intermittent fasting isn't necessary for weight loss, it can help with fat loss and many people also find it easier to stick with (check out our regular 1500 calorie keto meal plan if you're not interested in intermittent fasting). At 1500 calories, this low carb diet plan is a good starting point for most people looking to lose weight, though your specific calorie needs will depend on individual factors like your size and activity level. For a keto meal plan with calories optimized for your specific needs see our keto meal planner.
But otherwise, you can get started with your customizable 1500 calorie plan by clicking "Generate Plan", which will provide you with a weekly menu of keto recipes and a grocery list that you can personalize until you have something you like. Optionally you can follow the sample plan instead, but it cannot be customized.
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 (1500cal, 135g protein, 10g net carbs, 99g fat, 7g fiber per day) cannot be customized.
Day 1
1475cal, 116g protein, 5g net carbs, 110g fat, 3g fiber
12 oz (702cal, 60p, 0c, 51f)
Day 2
1475cal, 122g protein, 9g net carbs, 102g fat, 9g fiber
3 sandwich(es) (778cal, 34p, 4c, 68f)
13 1/3 oz (534cal, 84p, 1c, 21f)
1 1/4 serving(s) (157cal, 3p, 4c, 13f)
Day 3
1500cal, 127g protein, 11g net carbs, 100g fat, 10g fiber
3 sandwich(es) (778cal, 34p, 4c, 68f)
14 oz (495cal, 88p, 2c, 15f)
1 3/4 serving(s) (219cal, 5p, 5c, 18f)
Day 4
1450cal, 196g protein, 13g net carbs, 64g fat, 7g fiber
16 oz (631cal, 102p, 1c, 24f)
1 serving(s) (98cal, 2p, 4c, 8f)
14 oz (495cal, 88p, 2c, 15f)
1 3/4 serving(s) (219cal, 5p, 5c, 18f)
Day 5
1525cal, 168g protein, 12g net carbs, 84g fat, 9g fiber
16 oz (631cal, 102p, 1c, 24f)
1 serving(s) (98cal, 2p, 4c, 8f)
16 oz (660cal, 58p, 0c, 45f)
1 serving(s) (124cal, 6p, 6c, 8f)
Day 6
1550cal, 108g protein, 12g net carbs, 116g fat, 7g fiber
9 oz (726cal, 54p, 2c, 55f)
1/4 zucchini(s) (32cal, 1p, 2c, 2f)
8 oz steak (475cal, 46p, 0c, 32f)
1 3/4 serving(s) (318cal, 7p, 8c, 27f)
Day 7
1550cal, 108g protein, 12g net carbs, 116g fat, 7g fiber
9 oz (726cal, 54p, 2c, 55f)
1/4 zucchini(s) (32cal, 1p, 2c, 2f)
8 oz steak (475cal, 46p, 0c, 32f)
1 3/4 serving(s) (318cal, 7p, 8c, 27f)
Grocery List (31 items)
Vegetables and Vegetable Products
Asparagus
1 1/2 lbs (652g)
Garlic
1 1/6 clove(s) (3g)
Pickles
6 spear (210g)
Tomatoes
12 slice, medium (1/4" thick) (240g)
Iceberg lettuce
12 slice(s) (420g)
Frozen green beans
1 1/3 cup (161g)
Zucchini
3 1/4 large (1044g)
Fruits and Fruit Juices
Lemon juice
1/4 cup (65mL)
Spices and Herbs
Salt
3/4 oz (20g)
Black pepper
5 1/2 g (5g)
Cajun seasoning
4 dash (1g)
Garlic powder
1/4 tsp (1g)
Curry powder
1 1/2 tbsp (9g)
Fats and Oils
Olive oil
9 tbsp (137mL)
Oil
1 1/2 oz (43mL)
Mayonnaise
6 tbsp (90mL)
Marinade sauce
14 tbsp (211mL)
Balsamic vinaigrette
1/2 cup (120mL)
Dairy and Egg Products
Butter
1/4 stick (26g)
Parmesan cheese
1 oz (30g)
Beef Products
Sirloin steak, raw
1 1/2 lbs (718g)
Other
Chicken, drumsticks, with skin
3/4 lbs (340g)
Pork rinds
11 g (11g)
Italian seasoning
1/2 tbsp (5g)
Soups, Sauces, and Gravies
Hot sauce
3/4 tbsp (11mL)
Pesto sauce
1/4 cup (72g)
Pork Products
Bacon
18 slice(s) (180g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2065g)
Chicken wings, with skin, raw
1 lbs (454g)
Finfish and Shellfish Products
Salmon
3 fillet/s (6 oz each) (510g)
Nut and Seed Products
Pecans
3 tbsp, chopped (20g)
lunch prep - 1 days
1. Steak Bites
655 cals, 54p, 1c, 49f (per meal)
1 3/4 tsp (8g)
1 3/4 tsp (9mL)
1 1/6 clove(s) (3g)
9 1/3 oz (264g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Asparagus
125 cals, 3p, 3c, 10f (per meal)
4 oz (113g)
3/4 tbsp (11mL)
2 dash (2g)
2 dash, ground (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
dinner prep - 1 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
3/4 lbs (340g)
10 3/4 g (11g)
4 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
lunch prep - 2 days
1. Lettuce bun BLT
780 cals, 34p, 4c, 68f (per meal)
3 spear (105g)
6 slice, medium (1/4" thick) (120g)
3 tbsp (45mL)
9 slice(s) (90g)
6 slice(s) (210g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, cut off two rounded edges of the iceberg lettuce to make two parts of the bun.
3
Spread mayo to the top iceberg slice.
4
Add cooked bacon, tomatoes, and pickles to the bottom iceberg slice and top with the other slice.
dinner prep - 1 days
1. Simple chicken breast
535 cals, 84p, 1c, 21f (per meal)
13 1/3 oz (373g)
1 tsp (5g)
1 tsp, ground (2g)
2 1/2 tsp (13mL)
1/4 tsp (1g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Asparagus
155 cals, 3p, 4c, 13f (per meal)
5 oz (142g)
1 tbsp (14mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 tbsp (14mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
dinner prep - 2 days
1. Marinaded chicken breast
495 cals, 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. Asparagus
220 cals, 5p, 5c, 18f (per meal)
14 oz (397g)
2 1/2 tbsp (39mL)
1 tsp (5g)
1 tsp, ground (2g)
2 1/2 tbsp (39mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 2 days
1. Balsamic chicken breast
630 cals, 102p, 1c, 24f (per meal)
1 tsp (4g)
4 tsp (20mL)
1/2 cup (120mL)
2 lbs (907g)
Recipe has been scaled from original by 2x. 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. 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.
dinner prep - 1 days
1. Indian chicken wings
660 cals, 58p, 0c, 45f (per meal)
1 1/2 tbsp (9g)
1 tsp (6g)
1 lbs (454g)
1/4 tbsp (4mL)
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
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Baked parmesan zucchini
125 cals, 6p, 6c, 8f (per meal)
1/2 dash, ground (0g)
1/2 dash (0g)
4 dash (2g)
1/2 tbsp (8mL)
2 tbsp (13g)
1 medium (196g)
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
In a small bowl mix together the parmesan, Italian herbs, salt, and pepper.
3
Grease baking sheet and place zucchini skin side down on the sheet.
4
Drizzle zucchini with olive oil and sprinkle the parmesan mixture over top.
5
Bake for 15 minutes, until tender.
6
Broil for 2-3 minutes, until golden.
7
Serve.
lunch prep - 2 days
1. Baked salmon with pecans and pesto
725 cals, 55p, 2c, 55f (per meal)
Recipe has been scaled from original by 0.75x. 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
30 cals, 1p, 2c, 2f (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.
dinner prep - 2 days
1. Classic steak
475 cals, 46p, 0c, 32f (per meal)
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Parmesan zucchini noodles
320 cals, 7p, 8c, 27f (per meal)
Recipe has been scaled from original by 3.5x. 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 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.