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: Sample plan
This sample plan (1425cal, 115g protein, 12g net carbs, 95g fat, 11g fiber per day) was pre-made for your convenience and cannot be customized.
| Lunch | Dinner | |
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Mon |
Salmon salad lettuce wrap, roasted almonds
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Tue |
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Wed |
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Thu |
Buffalo drumsticks
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Fri |
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Sat |
Cajun tilapia, broccoli
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Simple chicken breast, buttered broccoli
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Vegetables and Vegetable Products
Romaine lettuce
9 leaf outer (252g)
Raw celery
1 1/4 bunch (617g)
Onion
1/4 cup minced (68g)
Frozen broccoli
13 1/2 cup (1229g)
Zucchini
2 medium (392g)
Spices and Herbs
Black pepper
1/6 oz (5g)
Salt
1/2 oz (14g)
Cajun seasoning
3/4 tbsp (5g)
Garlic powder
2 dash (1g)
Finfish and Shellfish Products
Canned salmon
4 1/2 5oz can(s) (undrained) (639g)
Salmon
8 oz (227g)
Tilapia, raw
1 lb (504g)
Fats and Oils
Mayonnaise
1/2 cup (135mL)
Ranch dressing
1/2 cup (135mL)
Olive oil
2 oz (58mL)
Oil
1 1/2 tbsp (23mL)
Coconut oil
3/4 tbsp (10g)
Nut and Seed Products
Almonds
1/2 cup, whole (80g)
Other
Rotisserie chicken, cooked
18 oz (510g)
Chicken, drumsticks, with skin
1 2/3 lb (756g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (67mL)
Pork Products
Bacon, raw
4 slice(s) (113g)
Poultry Products
Boneless skinless chicken breast, raw
1 lb (448g)
Dairy and Egg Products
Butter
1 tbsp (14g)
lunch prep - 3 days
1. Salmon salad lettuce wrap
470 cals, 35p, 4c, 34f (per meal)
Romaine lettuce
9 leaf outer (252g)
Black pepper
1/2 tsp (0g)
Salt
1/2 tsp (2g)
Canned salmon
4 1/2 5oz can(s) (undrained) (639g)
Mayonnaise
1/2 cup (135mL)
Raw celery, diced
4 1/2 stalk, small (5" long) (77g)
Onion
1/4 cup minced (68g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
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. Roasted almonds
165 cals, 6p, 2c, 13f (per meal)
Almonds
3 tbsp, whole (27g)
dinner prep - 3 days
1. Rotisserie chicken
355 cals, 38p, 0c, 23f (per meal)
Rotisserie chicken, cooked
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
Black pepper
1/3 tsp (0g)
Salt
1/3 tsp (1g)
Frozen broccoli
4 1/2 cup (410g)
Olive oil
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 2.25x. 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.
3. Keto celery and ranch
225 cals, 2p, 5c, 20f (per meal)
Ranch dressing
1/2 cup (135mL)
Raw celery, sliced into strips
13 1/2 stalk, medium (7-1/2" - 8" long) (540g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with a keto-friendly ranch to dip into.
lunch prep - 2 days
1. Buffalo drumsticks
780 cals, 60p, 1c, 59f (per meal)
Frank's red hot sauce
1/4 cup (67mL)
Oil
2 1/2 tsp (13mL)
Salt
1/2 tsp (3g)
Black pepper
1/2 tsp, ground (1g)
Chicken, drumsticks, with skin
1 2/3 lb (756g)
Recipe has been scaled from original by 0.83x. 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.
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. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Black pepper
2 dash (0g)
Salt
2 dash (1g)
Frozen broccoli
4 cup (364g)
Olive oil
4 tsp (20mL)
Recipe has been scaled from original by 2x. 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.
3. Bacon zucchini noodles
325 cals, 22p, 5c, 23f (per meal)
Zucchini
2 medium (392g)
Bacon, raw
4 slice(s) (113g)
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
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.
lunch prep - 1 days
1. Cajun tilapia
590 cals, 102p, 2c, 19f (per meal)
Tilapia, raw
1 lb (504g)
Coconut oil
3/4 tbsp (10g)
Cajun seasoning
3/4 tbsp (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with with the coconut oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Broccoli
115 cals, 11p, 8c, 0f (per meal)
Frozen broccoli
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Simple chicken breast
640 cals, 101p, 1c, 25f (per meal)
Boneless skinless chicken breast, raw
1 lb (448g)
Salt
1 tsp (6g)
Black pepper
1 tsp, ground (2g)
Olive oil
1 tbsp (15mL)
Garlic powder
2 dash (1g)
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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Black pepper
1/2 dash (0g)
Salt
1/2 dash (0g)
Frozen broccoli
1 cup (91g)
Butter
1 tbsp (14g)
Recipe has been scaled from original by 0.5x. 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.