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, 163g protein, 13g net carbs, 91g fat, 12g fiber per day) cannot be customized.
Day 1
1575cal, 139g protein, 13g net carbs, 102g fat, 13g fiber
1 1/2 serving(s) (677cal, 68p, 10c, 36f)
2 cup(s) (81cal, 18p, 0c, 1f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
Day 2
1525cal, 190g protein, 12g net carbs, 75g fat, 12g fiber
1 1/2 serving(s) (677cal, 68p, 10c, 36f)
2 cup(s) (81cal, 18p, 0c, 1f)
Day 3
1625cal, 155g protein, 12g net carbs, 103g fat, 8g fiber
2 serving(s) (531cal, 48p, 8c, 33f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
Day 4
1625cal, 181g protein, 16g net carbs, 89g fat, 10g fiber
2 serving(s) (531cal, 48p, 8c, 33f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
Day 5
1550cal, 237g protein, 10g net carbs, 57g fat, 10g fiber
16 oz (631cal, 102p, 1c, 24f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 6
1550cal, 132g protein, 14g net carbs, 101g fat, 17g fiber
16 oz (631cal, 102p, 1c, 24f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 7
1550cal, 107g protein, 12g net carbs, 113g fat, 16g fiber
14 oz (657cal, 78p, 0c, 38f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Grocery List (27 items)
Other
Chicken bone broth
4 cup(s) (mL)
Mixed greens
10 1/2 cup (315g)
Chicken, drumsticks, with skin
2/3 lbs (302g)
Vinaigrette, store-bought, any flavor
6 tbsp (90mL)
Italian seasoning
1 tsp (4g)
Guacamole, store-bought
3/4 cup (185g)
Vegetables and Vegetable Products
Tomatoes
1 1/2 roma tomato (120g)
Frozen broccoli
11 cup (1001g)
Soups, Sauces, and Gravies
Salsa verde
3 tbsp (48g)
Frank's red hot sauce
1 3/4 tbsp (26mL)
Salsa
6 tbsp (108g)
Spices and Herbs
Ground cumin
1 tbsp (6g)
Salt
3 g (3g)
Black pepper
1/8 oz (1g)
Lemon pepper
2 1/2 tbsp (17g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
6 tbsp (44g)
Macadamia nuts, shelled, roasted
1/2 lbs (198g)
Fruits and Fruit Juices
Avocados
6 slices (150g)
Fats and Oils
Oil
2 1/2 oz (77mL)
Olive oil
1 1/2 oz (46mL)
Balsamic vinaigrette
1/2 cup (120mL)
Poultry Products
Boneless skinless chicken breast, raw
7 2/3 lbs (3434g)
Ground turkey, raw
14 oz (397g)
Dairy and Egg Products
Butter
1/4 cup (50g)
Cheese
6 tbsp, shredded (42g)
Finfish and Shellfish Products
Sardines, canned in oil
4 can (368g)
Sausages and Luncheon Meats
Ham cold cuts
6 slice (138g)
lunch prep - 2 days
1. Paleo salsa verde chicken salad
675 cals, 68p, 10c, 37f (per meal)
1 1/2 roma tomato (120g)
3 tbsp (48g)
1 tbsp (6g)
6 tbsp (44g)
6 slices (150g)
4 1/2 cup (135g)
1 tbsp (15mL)
18 oz (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
When chicken is cool enough to handle, chop it into bite-sized pieces.
3
Add mixed greens to a bowl and arrange the chicken, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
4 cup(s) (mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
dinner prep - 1 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.33x. 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. Buttered broccoli
200 cals, 4p, 3c, 17f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1 1/2 tbsp (21g)
Recipe has been scaled from original by 0.75x. 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. Basic chicken breast
635 cals, 101p, 0c, 26f (per meal)
Recipe has been scaled from original by 2x. 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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Simple sardine salad
530 cals, 48p, 8c, 33f (per meal)
6 tbsp (90mL)
4 can (368g)
6 cup (180g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
740 cals, 127p, 3c, 24f (per meal)
2 1/2 tbsp (17g)
1 1/4 tbsp (19mL)
2 1/2 lbs (1120g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
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. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (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
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Ham tacos
355 cals, 20p, 7c, 25f (per meal)
3 slice (69g)
6 tbsp (93g)
3 tbsp (54g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use tin foil to prop up the ham into a taco shell shape.
2
Broil in the oven for a few minutes until crispy. They might seem a little bit floppy, but once they cool for a few minutes, they will stiffen up.
3
Add in the guacamole, salsa, and cheese to the shells.
4
Serve
lunch prep - 1 days
1. Basic ground turkey
655 cals, 78p, 0c, 38f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. 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.