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 (1675cal, 182g protein, 14g net carbs, 95g fat, 8g fiber per day) cannot be customized.
Day 1
1650cal, 135g protein, 9g net carbs, 116g fat, 10g fiber
1 1/2 serving(s) (805cal, 47p, 4c, 65f)
1 cup(s) (61cal, 1p, 3c, 5f)
14 2/3 oz (688cal, 82p, 0c, 40f)
1 1/2 cup(s) (107cal, 5p, 2c, 7f)
Day 2
1650cal, 209g protein, 16g net carbs, 78g fat, 13g fiber
Day 3
1675cal, 213g protein, 14g net carbs, 82g fat, 8g fiber
20 oz (740cal, 127p, 3c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 4
1700cal, 165g protein, 16g net carbs, 101g fat, 18g fiber
3 taco(s) (525cal, 23p, 6c, 43f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
20 oz (740cal, 127p, 3c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 5
1675cal, 192g protein, 15g net carbs, 92g fat, 2g fiber
18 oz (636cal, 113p, 3c, 19f)
2 cup(s) (172cal, 2p, 6c, 15f)
12 oz (858cal, 77p, 6c, 59f)
Day 6
1675cal, 192g protein, 15g net carbs, 92g fat, 2g fiber
18 oz (636cal, 113p, 3c, 19f)
2 cup(s) (172cal, 2p, 6c, 15f)
12 oz (858cal, 77p, 6c, 59f)
Day 7
1700cal, 170g protein, 15g net carbs, 105g fat, 5g fiber
20 oz (768cal, 71p, 3c, 53f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
12 oz (895cal, 97p, 7c, 52f)
Grocery List (36 items)
Fats and Oils
Oil
1 1/2 oz (47mL)
Olive oil
1 1/3 oz (41mL)
Marinade sauce
1 cup (271mL)
Other
Frozen cauliflower
5 cup (567g)
Ground beef (20% fat)
1/2 lbs (227g)
Frozen riced cauliflower
1 1/2 cup, frozen (159g)
Guacamole, store-bought
6 tbsp (93g)
Roasted red peppers
2 pepper(s) (140g)
Sugar-free barbecue sauce
2 1/2 tbsp (38g)
Italian seasoning
1/4 tbsp (3g)
Vegetables and Vegetable Products
Mushrooms
1/2 cup, chopped (35g)
Fresh spinach
1 10oz package (305g)
Garlic
2 1/2 clove(s) (8g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (436g)
Romaine lettuce
5 leaf outer (140g)
Frozen broccoli
3 1/2 cup (319g)
Nut and Seed Products
Almonds
2 1/2 oz (67g)
Almond butter
1 tbsp (16g)
Poultry Products
Ground turkey, raw
14 2/3 oz (416g)
Boneless skinless chicken breast, raw
5 1/2 lbs (2464g)
Boneless chicken thighs, with skin
1 1/2 lbs (681g)
Chicken wings, with skin, raw
1 1/4 lbs (568g)
Dairy and Egg Products
Cheese
1/2 lbs (240g)
Cheddar cheese
3/4 cup, shredded (85g)
Butter
2 2/3 tbsp (36g)
Fresh mozzarella cheese
3 oz (85g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 1/4 lbs (567g)
Spices and Herbs
Mustard
5 tsp (25g)
Curry powder
1/4 tbsp (2g)
Salt
5 dash (4g)
Black pepper
5 dash, ground (1g)
Lemon pepper
2 1/2 tbsp (17g)
Paprika
1 tsp (2g)
Fresh basil
3 tbsp, chopped (8g)
Pork Products
Pork chop, bone-in
3 chop (534g)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
lunch prep - 1 days
1. Almond beef and spinach skillet
805 cals, 47p, 4c, 65f (per meal)
1/2 lbs (227g)
1/4 tbsp (4mL)
1/2 cup, chopped (35g)
1 1/2 oz (43g)
2 tbsp, slivered (14g)
1 tbsp (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil and mushrooms.
2
Cook for a few minutes until mushrooms are soft, then add in the slivered almonds and cook for another minute or so until toasted.
3
Add in the ground beef and cook fully until there is no more pink.
4
Add in the almond butter and spinach and cook a couple more minutes, stirring frequently, until spinach has melted and almond butter has fully incorporated with the meat.
5
Serve.
2. Cauliflower rice
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 1 days
1. Basic ground turkey
690 cals, 82p, 0c, 40f (per meal)
Recipe has been scaled from original by 0.92x. 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. Spinach cauliflower mince
105 cals, 5p, 2c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup, frozen (159g)
3/4 cup(s) (23g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
lunch prep - 2 days
1. Roast beef lettuce wrap
495 cals, 63p, 6c, 23f (per meal)
10 oz (284g)
2 1/2 tsp (13g)
5 tbsp, shredded (35g)
1 1/4 plum tomato (78g)
2 1/2 leaf outer (70g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
dinner prep - 1 days
1. Curried pork chops
720 cals, 118p, 1c, 27f (per meal)
3 chop (534g)
1/4 tbsp (2g)
1/2 tbsp (8mL)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. 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. Broccoli
100 cals, 10p, 7c, 0f (per meal)
3 1/2 cup (319g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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. Cheese and guac tacos
525 cals, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
lunch prep - 2 days
1. Marinaded chicken breast
635 cals, 113p, 3c, 19f (per meal)
Recipe has been scaled from original by 2.25x. 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. Buttery cauliflower rice
170 cals, 2p, 6c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
dinner prep - 2 days
1. Roasted pepper stuffed chicken
860 cals, 77p, 6c, 59f (per meal)
1 tbsp (15mL)
1 tsp (2g)
1 1/2 lbs (681g)
2 pepper(s) (140g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
lunch prep - 1 days
1. Sugar-free bbq chicken wings
770 cals, 71p, 3c, 53f (per meal)
Recipe has been scaled from original by 0.63x. 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 to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Caprese chicken
895 cals, 97p, 7c, 52f (per meal)
1/4 tbsp (3g)
3 tbsp (48g)
1/2 tbsp (8mL)
4 1/2 cherry tomatoes (77g)
3 tbsp, chopped (8g)
3 oz (85g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.