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 (1575cals, 124g protein, 17g net carbs, 107g fat 10g fiber per day) cannot be customized.
Day 1
1575cals, 180g protein, 20g net carbs, 81g fat 10g fiber per day
4 link (508cal, 56p, 8c, 28f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
Day 2
1550cals, 111g protein, 17g net carbs, 111g fat 8g fiber per day
1 serving(s) (514cal, 40p, 5c, 37f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
Day 3
1550cals, 126g protein, 15g net carbs, 104g fat 12g fiber per day
1 serving(s) (514cal, 40p, 5c, 37f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
12 oz (510cal, 65p, 0c, 28f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Day 4
1600cals, 166g protein, 11g net carbs, 95g fat 9g fiber per day
16 oz (680cal, 90p, 1c, 35f)
1 serving(s) (163cal, 3p, 4c, 14f)
12 oz (510cal, 65p, 0c, 28f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Day 5
1600cals, 74g protein, 18g net carbs, 131g fat 17g fiber per day
1 1/2 serving(s) (472cal, 35p, 3c, 34f)
1/2 cup (366cal, 5p, 2c, 36f)
1 1/4 serving(s) (655cal, 29p, 9c, 55f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
Day 6
1575cals, 107g protein, 20g net carbs, 115g fat 8g fiber per day
8 oz (461cal, 51p, 5c, 26f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 7
1575cals, 107g protein, 20g net carbs, 115g fat 8g fiber per day
8 oz (461cal, 51p, 5c, 26f)
1 serving(s) (325cal, 22p, 5c, 23f)
Grocery List (33 items)
Fats and Oils
Oil
1/4 cup (68mL)
Olive oil
5 oz (156mL)
Mayonnaise
3 tbsp (45mL)
Ranch dressing
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (952g)
Boneless skinless chicken thighs
1 1/2 lbs (680g)
Vegetables and Vegetable Products
Frozen broccoli
7 1/2 cup (683g)
Zucchini
6 medium (1160g)
Garlic
6 clove(s) (18g)
Tomatoes
1 large whole (3" dia) (182g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Fresh spinach
20 cup(s) (600g)
Romaine lettuce
3 leaf outer (84g)
Onion
1 1/2 tbsp minced (23g)
Raw celery
1 1/2 stalk, small (5" long) (26g)
Collard greens
6 oz (170g)
Sausages and Luncheon Meats
Chicken sausage, cooked
4 link (336g)
Fruits and Fruit Juices
Lemon juice
1 1/3 fl oz (40mL)
Other
Rotisserie chicken, cooked
3/4 lbs (340g)
Italian pork sausage, raw
4 link (430g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Pecans
1/2 cup, halves (50g)
Spices and Herbs
Fresh basil
2 leaves (1g)
Salt
1/3 oz (9g)
Black pepper
3 g (3g)
Finfish and Shellfish Products
Salmon
1/2 lbs (227g)
Tilapia, raw
1 lbs (448g)
Canned salmon
1 1/2 5oz can(s) (undrained) (213g)
Dairy and Egg Products
Parmesan cheese
1 1/2 oz (39g)
Cheese
1 cup, shredded (106g)
Butter
4 tbsp (57g)
Pork Products
Bacon, raw
4 slice(s) (113g)
lunch prep - 1 days
1. Basic chicken breast
714cal, 113p, 0c, 29f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Broccoli
73cal, 7p, 5c, 0f (per meal)
2 1/2 cup (228g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Chicken sausage
508cal, 56p, 8c, 28f (per meal)
4 link (336g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Garlic zucchini noodles
272cal, 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.
lunch prep - 2 days
1. Rotisserie chicken & tomato salad
514cal, 40p, 5c, 37f (per meal)
1 large whole (3" dia) (182g)
2 tsp (10mL)
2 tbsp (30mL)
1/2 cucumber (8-1/4") (151g)
3/4 lbs (340g)
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Cheesy garlicy salmon
734cal, 56p, 6c, 54f (per meal)
1 clove(s) (3g)
1 tbsp (15mL)
2 leaves (1g)
1 tbsp (15mL)
1/2 lbs (227g)
1/3 cup (33g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Line a baking tray with parchment paper and spray. Place salmon fillets, skin side down, on the baking tray. Set aside.
3
In a small bowl combine the cheese, garlic, lemon, basil, oil, and some salt and pepper. Mix until well combined.
4
Spread cheese mixture evenly over each fillet.
5
Bake in oven for 13 minutes or until internal temperature reaches 145°F (63°C). Serve.
2. Broccoli
29cal, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Simple sauteed spinach
249cal, 9p, 6c, 18f (per meal)
2 1/2 clove (8g)
20 cup(s) (600g)
2 1/2 tbsp (38mL)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Broiled tilapia
680cal, 90p, 1c, 35f (per meal)
4 dash (3g)
2 tbsp (30mL)
1 lbs (448g)
4 dash, ground (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Garlic zucchini noodles
163cal, 3p, 4c, 14f (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. 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.
lunch prep - 1 days
1. Salmon salad lettuce wrap
472cal, 35p, 4c, 34f (per meal)
3 leaf outer (84g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1 1/2 tbsp minced (23g)
1 1/2 stalk, small (5" long) (26g)
3 tbsp (45mL)
1 1/2 5oz can(s) (undrained) (213g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Cheesy zucchini noodles
655cal, 29p, 9c, 55f (per meal)
1 cup, shredded (106g)
1 1/4 tbsp (6g)
1 1/4 tbsp (19mL)
1 1/4 medium (245g)
Recipe has been scaled from original by 1.25x. 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.
2. Garlic collard greens
120cal, 5p, 4c, 6f (per meal)
Recipe has been scaled from original by 0.38x. 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.
lunch prep - 2 days
1. Italian sausage
514cal, 28p, 6c, 42f (per meal)
4 link (430g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Buttered broccoli
267cal, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Bacon zucchini noodles
325cal, 22p, 5c, 23f (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
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.