1700 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 1700 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 (1675cals, 118g protein, 15g net carbs, 124g fat 7g fiber per day) cannot be customized.
Day 1
1725cals, 134g protein, 15g net carbs, 124g fat 4g fiber per day
2 pizza (361cal, 16p, 7c, 29f)
2 cup(s) (81cal, 18p, 0c, 1f)
3 1/3 oz (382cal, 22p, 3c, 32f)
12 oz (770cal, 77p, 1c, 51f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 2
1675cals, 129g protein, 13g net carbs, 121g fat 3g fiber per day
2 pizza (361cal, 16p, 7c, 29f)
2 cup(s) (81cal, 18p, 0c, 1f)
3 1/3 oz (382cal, 22p, 3c, 32f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 3
1650cals, 116g protein, 21g net carbs, 116g fat 15g fiber per day
1 serving(s) (427cal, 5p, 14c, 35f)
1/2 cup (366cal, 5p, 2c, 36f)
18 2/3 oz (793cal, 105p, 2c, 40f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 4
1675cals, 151g protein, 17g net carbs, 106g fat 9g fiber per day
18 2/3 oz (793cal, 105p, 2c, 40f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 5
1650cals, 107g protein, 21g net carbs, 123g fat 11g fiber per day
Day 6
1675cals, 94g protein, 8g net carbs, 138g fat 5g fiber per day
1 1/3 serving(s) (707cal, 34p, 1c, 63f)
1 serving(s) (163cal, 3p, 4c, 14f)
12 oz (700cal, 54p, 1c, 53f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 7
1675cals, 94g protein, 8g net carbs, 138g fat 5g fiber per day
1 1/3 serving(s) (707cal, 34p, 1c, 63f)
1 serving(s) (163cal, 3p, 4c, 14f)
12 oz (700cal, 54p, 1c, 53f)
1 serving(s) (100cal, 4p, 2c, 7f)
Grocery List (36 items)
Spices and Herbs
Thyme, dried
3 1/4 dash, ground (1g)
Salt
1 tbsp (17g)
Black pepper
2 1/2 tsp, ground (6g)
Paprika
1 1/2 dash (0g)
Dijon mustard
1/2 tbsp (7g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 1/3 lbs (595g)
Other
Italian seasoning
1 container (.75 oz) (22g)
Chicken bone broth
4 cup(s) (mL)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Vegetables and Vegetable Products
Tomatoes
3 1/4 medium whole (2-3/5" dia) (397g)
Garlic
5 1/2 clove(s) (17g)
Onion
4 tbsp minced (60g)
Zucchini
2 1/2 large (813g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Romaine lettuce
8 cup shredded (376g)
Fresh spinach
8 cup(s) (240g)
Fresh parsley
4 tsp (5g)
Fats and Oils
Olive oil
1/4 lbs (140mL)
Oil
2 oz (66mL)
Ranch dressing
2 tbsp (30mL)
Balsamic vinaigrette
1/3 cup (79mL)
Dairy and Egg Products
Cheese
2/3 lbs (298g)
Blue cheese
4 oz (111g)
Eggs
2 2/3 medium (117g)
Butter
3 1/4 tbsp (47g)
Fruits and Fruit Juices
Canned black olives
16 large olives (70g)
Lemon juice
2 1/3 tbsp (35mL)
Sausages and Luncheon Meats
Pepperoni
16 slices (32g)
Ham cold cuts
1/2 lbs (227g)
Pork Products
Bacon, raw
1 slice(s) (28g)
Finfish and Shellfish Products
Tilapia, raw
2 1/3 lbs (1045g)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
Walnuts
13 1/4 tbsp, shelled (83g)
Beef Products
Sirloin steak, raw
10 oz (283g)
Ribeye, raw
13 1/3 oz (378g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tbsp (60mL)
dinner prep - 1 days
1. Baked chicken thighs
770cal, 77p, 1c, 51f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Sauteed garlic & herb tomatoes
127cal, 1p, 5c, 10f (per meal)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
1/2 clove(s) (2g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 2 days
1. Cheesy skillet pizza
361cal, 16p, 7c, 29f (per meal)
2 tsp (7g)
8 large olives (35g)
2 tbsp minced (30g)
8 slices (16g)
1/2 cup, shredded (54g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spray a skillet with non-stick spray and place over medium low heat.
2
Sprinkle the cheese in the skillet in the shape of a circle. Use a spatula to clean up the edges by scraping any stray shreds into the circle.
3
Add all the toppings.
4
Watch closely and cook for about 5 minutes. The time will vary depending on how high the heat is, but cheese should be bubbly and soft on top but crispy on the bottom and easy to lift off in one piece.
5
When done, move to a plate and slice immediately.
6
Serve!
3. Bone broth
81cal, 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. Blue cheese stuffed chicken thighs
678cal, 62p, 1c, 47f (per meal)
1 1/2 dash (0g)
1/2 tsp (3mL)
1/4 tsp, ground (0g)
3/4 oz (21g)
1 1/2 thigh (6 oz ea) (255g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Bacon zucchini noodles
163cal, 11p, 2c, 12f (per meal)
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.
dinner prep - 2 days
1. Broiled tilapia
793cal, 105p, 2c, 40f (per meal)
1 tsp (7g)
1/4 cup (70mL)
2 1/3 lbs (1045g)
1 tsp, ground (3g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 1.17x. 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. Sauteed garlic & herb tomatoes
64cal, 1p, 3c, 5f (per meal)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
1/2 clove(s) (2g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 1 days
1. Roasted cabbage steaks with dressing
427cal, 5p, 14c, 35f (per meal)
1/2 head, small (about 4-1/2" dia) (357g)
1 1/2 tbsp (23mL)
2 tbsp (30mL)
4 dash (2g)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
lunch prep - 2 days
1. Simple cobb salad
519cal, 39p, 10c, 34f (per meal)
1/3 cup (80mL)
2/3 cup cherry tomatoes (99g)
2/3 cup, crumbled, not packed (90g)
8 cup shredded (376g)
2 2/3 medium (117g)
1/2 lbs (227g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a large bowl.
2
Dress when ready to serve.
dinner prep - 1 days
1. Steak Bites
704cal, 58p, 1c, 52f (per meal)
2 tsp (9mL)
2 tsp (9g)
1 1/4 clove(s) (4g)
10 oz (283g)
Recipe has been scaled from original by 0.63x. 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. Basic zoodles
145cal, 4p, 6c, 10f (per meal)
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
dinner prep - 2 days
1. Buffalo drumsticks
700cal, 54p, 1c, 53f (per meal)
1 1/2 lbs (680g)
3 dash, ground (1g)
3 dash (2g)
3/4 tbsp (11mL)
4 tbsp (60mL)
Recipe has been scaled from original by 0.75x. 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. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1 clove (3g)
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 - 2 days
1. Steak with herb butter
707cal, 34p, 1c, 63f (per meal)
2 2/3 tsp (13mL)
2 2/3 tbsp (38g)
1/2 tbsp (7g)
1 1/3 clove (4g)
4 tsp (5g)
13 1/3 oz (378g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
If butter is not softened, place it in a small microwave-safe bowl and microwave for 3-8 seconds until it has softened somewhat. Add garlic, dijon, just half of the parsley, and some salt and pepper to the butter. Mix until combined.
2
Pat steak dry and season with some salt and pepper.
3
Heat oil in a skillet over medium-high heat. Cook steak until it reaches desired doneness, about 3-5 minutes per side. Transfer steak to a cutting board to rest.
4
Slice steak and serve topped with herb butter and remaining parsley.
2. Garlic zucchini noodles
163cal, 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.