1600 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 1600 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 (1575cal, 130g protein, 12g net carbs, 111g fat, 4g fiber per day) cannot be customized.
Day 1
1625cal, 107g protein, 9g net carbs, 126g fat, 4g fiber
6 ounce(s) (528cal, 30p, 1c, 44f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 2
1550cal, 123g protein, 14g net carbs, 110g fat, 6g fiber
3 medallion(s) (387cal, 58p, 0c, 17f)
3/4 serving(s) (393cal, 17p, 5c, 33f)
12 oz (507cal, 43p, 1c, 37f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
Day 3
1550cal, 135g protein, 10g net carbs, 106g fat, 4g fiber
3 medallion(s) (387cal, 58p, 0c, 17f)
3/4 serving(s) (393cal, 17p, 5c, 33f)
Day 4
1600cal, 116g protein, 10g net carbs, 119g fat, 4g fiber
9 1/3 oz(s) (657cal, 54p, 1c, 49f)
1 serving(s) (163cal, 3p, 4c, 14f)
Day 5
1625cal, 100g protein, 15g net carbs, 129g fat, 2g fiber
9 1/3 oz(s) (657cal, 54p, 1c, 49f)
1 serving(s) (163cal, 3p, 4c, 14f)
1 1/2 serving(s) (503cal, 27p, 7c, 41f)
2 2/3 oz (305cal, 17p, 2c, 25f)
Day 6
1575cal, 136g protein, 13g net carbs, 108g fat, 2g fiber
16 oz (680cal, 90p, 1c, 35f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
1 1/2 serving(s) (503cal, 27p, 7c, 41f)
2 2/3 oz (305cal, 17p, 2c, 25f)
Day 7
1550cal, 196g protein, 12g net carbs, 78g fat, 4g fiber
16 oz (680cal, 90p, 1c, 35f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
16 oz (565cal, 101p, 3c, 17f)
1 1/3 serving(s) (217cal, 3p, 6c, 19f)
Grocery List (27 items)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tbsp (60mL)
Fats and Oils
Oil
2 1/2 oz (73mL)
Olive oil
1/3 lbs (173mL)
Marinade sauce
1/2 cup (120mL)
Spices and Herbs
Salt
2 1/2 tsp (15g)
Black pepper
1/3 oz (9g)
Rosemary
2 dash (0g)
Yellow mustard
2 tbsp (30g)
Other
Chicken, drumsticks, with skin
3/4 lbs (340g)
Vegetables and Vegetable Products
Tomatoes
4 small whole (2-2/5" dia) (364g)
Zucchini
8 1/2 medium (1666g)
Garlic
5 clove(s) (14g)
Pork Products
Bacon, raw
2 slice(s) (57g)
Bacon
9 slice(s) (90g)
Pork tenderloin, raw
1 lbs (454g)
Beef Products
Ribeye, raw
6 oz (170g)
Sirloin steak, raw
18 3/4 oz (529g)
Dairy and Egg Products
Butter
2 tbsp (27g)
Parmesan cheese
2 1/2 tbsp (13g)
Cheese
2/3 lbs (299g)
Cream cheese
6 oz (170g)
Poultry Products
Chicken wings, with skin, raw
3/4 lbs (341g)
Boneless skinless chicken breast, raw
1 lbs (448g)
Finfish and Shellfish Products
Salmon
1 1/4 lbs (567g)
Tilapia, raw
2 lbs (896g)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (170g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (30mL)
lunch prep - 1 days
1. Buffalo drumsticks
700 cals, 54p, 1c, 53f (per meal)
2 tbsp (30mL)
1 tsp (6mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.38x. 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. Roasted tomatoes
60 cals, 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.
dinner prep - 1 days
1. Pepper steak
530 cals, 30p, 1c, 44f (per meal)
6 oz (170g)
2 dash (2g)
3/4 tbsp (11g)
2 dash (0g)
1/2 tbsp, ground (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Bacon zucchini noodles
325 cals, 22p, 5c, 23f (per meal)
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 - 2 days
1. Bacon crusted pork
390 cals, 58p, 1c, 17f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut pork into about 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.
2. Cheesy zucchini noodles
395 cals, 17p, 5c, 33f (per meal)
1 1/2 medium (294g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (8g)
1 cup, shredded (127g)
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 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 - 1 days
1. Buffalo chicken wings
505 cals, 43p, 1c, 37f (per meal)
2 tbsp (30mL)
3/4 lbs (341g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. 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.
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. Garlic zucchini noodles
270 cals, 4p, 7c, 24f (per meal)
Recipe has been scaled from original by 1.67x. 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. Pan-fried salmon
680 cals, 58p, 1c, 50f (per meal)
Recipe has been scaled from original by 0.83x. 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
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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. Steak Bites
655 cals, 54p, 1c, 49f (per meal)
3 1/2 tsp (17g)
3 1/2 tsp (17mL)
2 1/3 clove(s) (7g)
18 2/3 oz (529g)
Recipe has been scaled from original by 1.17x. 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. Garlic zucchini noodles
165 cals, 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 - 2 days
1. Turkey bacon roll ups
505 cals, 27p, 7c, 41f (per meal)
3 tbsp, shredded (21g)
3 slice(s) (30g)
6 oz (170g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Place cream cheese in between two sheets of plastic wrap.
3
Using a rolling pin, roll the cream cheese flat into a thin rectangular shape.
4
Remove the top sheet of plastic wrap and cover the cream cheese with an even layer of turkey, gently pressing it in.
5
Add a new piece of plastic wrap on top to cover the turkey.
6
Flip everything so that the cream cheese side is on top, and remove the top layer of plastic wrap.
7
On the cream cheese, sprinkle the shredded cheese and crumble the bacon over top.
8
Gently roll up one edge (of one of the longer sides) to the other side, pulling back the plastic wrap on the way.
9
Once it's rolled up, wrap it in plastic wrap and store in the fridge until ready to eat. Slice and serve. (Although you can slice immediately, it's recommended it stays in the fridge a couple of hours to make it easier to slice)
lunch prep - 2 days
1. Broiled tilapia
680 cals, 90p, 1c, 35f (per meal)
2 tbsp (30mL)
2 lbs (896g)
4 tbsp (60mL)
1 tsp, ground (2g)
1 tsp (6g)
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
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.
dinner prep - 1 days
1. Marinaded chicken breast
565 cals, 101p, 3c, 17f (per meal)
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
215 cals, 3p, 6c, 19f (per meal)
Recipe has been scaled from original by 1.33x. 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.