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

Generate 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 (1625cal, 175g protein, 12g net carbs, 96g fat, 7g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Pan fried tilapia, buttered broccoli
Classic steak, simple sauteed spinach, parmesan zucchini noodles
Tue
Wed
Thu
Baked salmon with pecans and pesto, garlic zucchini noodles
Marinade chicken breast, broccoli, cheesy zucchini noodles
Fri
Sat
Curried pork chops, parmesan zucchini noodles
Parmesan crusted tilapia, bacon zucchini noodles
Spices and Herbs
Black pepper
7/24 oz (8g)
Salt
3/4 oz (22g)
Curry powder
5 dash (1g)
Paprika
1 1/4 tsp (3g)
Vegetables and Vegetable Products
Frozen broccoli
4 1/2 cup (410g)
Zucchini
7 1/3 medium (1437g)
Garlic
2 1/4 clove (7g)
Fresh spinach
12 cup(s) (360g)
Dairy and Egg Products
Butter
1 1/2 tbsp (21g)
Parmesan cheese
2 1/2 oz (74g)
Cheese
1 cup, shredded (113g)
Finfish and Shellfish Products
Tilapia, raw
5 lb (2268g)
Salmon
3 fillet/s (6 oz each) (510g)
Fats and Oils
Olive oil
7 1/2 oz (234mL)
Oil
3/4 tbsp (11mL)
Marinade sauce
3/4 cup (180mL)
Beef Products
Sirloin steak, raw
24 oz (680g)
Nut and Seed Products
Pecans
3 tbsp, chopped (20g)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lb (672g)
Pork Products
Pork chop, bone-in
2 1/2 chop (445g)
Bacon, raw
1 slice(s) (28g)
lunch prep - 3 days
1. Pan fried tilapia
820 cals, 124p, 1c, 35f (per meal)
  • ,
  • Tilapia, raw
    4 lb (1848g)
  • Olive oil
    1/3 cup (83mL)
  • Black pepper
    1 tbsp, ground (6g)
  • Salt
    1 tbsp (17g)
  • Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Buttered broccoli
    65 cals, 2p, 1c, 6f (per meal)
  • ,
  • Black pepper
    3/4 dash (0g)
  • Salt
    3/4 dash (0g)
  • Frozen broccoli
    1 1/2 cup (137g)
  • Butter
    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 - 3 days
    1. Classic steak
    475 cals, 46p, 0c, 32f (per meal)
  • ,
  • Sirloin steak, raw
    24 oz (680g)
  • Oil
    3/4 tbsp (11mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    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. Simple sauteed spinach
    100 cals, 4p, 2c, 7f (per meal)
  • Garlic, diced
    1 1/2 clove (5g)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Fresh spinach
    12 cup(s) (360g)
  • Recipe has been scaled from original by 1.5x. 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.
    3. Parmesan zucchini noodles
    180 cals, 4p, 5c, 16f (per meal)
  • Zucchini
    3 medium (588g)
  • Olive oil
    3 tbsp (45mL)
  • Parmesan cheese
    3 tbsp (15g)
  • Recipe has been scaled from original by 3x. 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.
    lunch prep - 2 days
    1. Baked salmon with pecans and pesto
    690 cals, 54p, 2c, 52f (per meal)
  • ,
  • Salmon
    3 fillet/s (6 oz each) (510g)
  • Pecans
    3 tbsp, chopped (20g)
  • Olive oil
    3/4 tbsp (11mL)
  • Pesto sauce
    3 tbsp (48g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C). Oil a baking sheet.
    2
    Spread about a tablespoon of pesto (if your diet restricts against dairy products, ensure your pesto is dairy-free) so that it covers all sides of the fillet. Then coat the fillet with about a tablespoon of 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. Garlic zucchini noodles
    120 cals, 2p, 3c, 11f (per meal)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Zucchini
    1 1/2 medium (294g)
  • Garlic, minced
    3/4 clove (2g)
  • 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 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. Marinade chicken breast
    425 cals, 76p, 2c, 13f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 1/2 lb (672g)
  • Marinade sauce
    3/4 cup (180mL)
  • Recipe has been scaled from original by 1.5x. 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. Broccoli
    45 cals, 4p, 3c, 0f (per meal)
  • ,
  • Frozen broccoli
    3 cup (273g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    3. Cheesy zucchini noodles
    350 cals, 16p, 5c, 29f (per meal)
  • Zucchini
    1 1/3 medium (261g)
  • Olive oil
    4 tsp (20mL)
  • Parmesan cheese
    4 tsp (7g)
  • Cheese
    1 cup, shredded (113g)
  • 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 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.
    lunch prep - 1 days
    1. Curried pork chops
    600 cals, 98p, 1c, 22f (per meal)
  • Pork chop, bone-in
    2 1/2 chop (445g)
  • Curry powder
    5 dash (1g)
  • Olive oil
    1 1/4 tsp (6mL)
  • Salt
    2 1/2 dash (2g)
  • Black pepper
    2 1/2 dash, ground (1g)
  • Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Parmesan zucchini noodles
    180 cals, 4p, 5c, 16f (per meal)
  • Zucchini
    1 medium (196g)
  • Olive oil
    1 tbsp (15mL)
  • Parmesan cheese
    1 tbsp (5g)
  • 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. Parmesan crusted tilapia
    685 cals, 98p, 7c, 29f (per meal)
  • Tilapia, raw
    1 lb (420g)
  • Olive oil
    2 tsp (9mL)
  • Black pepper
    2 1/2 dash (0g)
  • Salt
    2 1/2 dash (1g)
  • Parmesan cheese, grated
    1/2 cup (47g)
  • Paprika
    1 1/4 tsp (3g)
  • Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 degrees F (200 degrees C).
    2
    Line a baking sheet with aluminum foil.
    3
    Whisk Parmesan cheese, paprika, parsley (optional), salt, and pepper together in a shallow dish.
    4
    Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
    5
    Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
    2. Bacon zucchini noodles
    165 cals, 11p, 2c, 12f (per meal)
  • Zucchini
    1/2 medium (98g)
  • Bacon, raw
    1 slice(s) (28g)
  • Recipe has been scaled from original by 0.5x. 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.
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