1800 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 1800 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 (1775cals, 163g protein, 17g net carbs, 113g fat 11g fiber per day) cannot be customized.
Day 1
1800cals, 146g protein, 17g net carbs, 124g fat 8g fiber per day
12 oz (770cal, 77p, 1c, 51f)
1 1/2 serving(s) (173cal, 5p, 9c, 11f)
Day 2
1775cals, 125g protein, 15g net carbs, 130g fat 9g fiber per day
10 2/3 oz (622cal, 48p, 1c, 47f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
Day 3
1775cals, 116g protein, 17g net carbs, 135g fat 6g fiber per day
Day 4
1775cals, 199g protein, 13g net carbs, 100g fat 6g fiber per day
18 oz (666cal, 114p, 3c, 21f)
1 1/2 serving(s) (188cal, 4p, 4c, 15f)
Day 5
1825cals, 184g protein, 21g net carbs, 105g fat 11g fiber per day
1 1/2 serving(s) (771cal, 59p, 8c, 55f)
1 serving(s) (188cal, 7p, 6c, 14f)
18 oz (666cal, 114p, 3c, 21f)
1 1/2 serving(s) (188cal, 4p, 4c, 15f)
Day 6
1775cals, 184g protein, 17g net carbs, 99g fat 20g fiber per day
2 wrap(s) (631cal, 48p, 8c, 38f)
1 2/3 serving(s) (289cal, 30p, 6c, 15f)
Day 7
1775cals, 184g protein, 17g net carbs, 99g fat 20g fiber per day
2 wrap(s) (631cal, 48p, 8c, 38f)
1 2/3 serving(s) (289cal, 30p, 6c, 15f)
Grocery List (34 items)
Fats and Oils
Olive oil
6 oz (191mL)
Oil
1 1/4 oz (37mL)
Caesar salad dressing
2 tbsp (29g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
2/3 oz (20g)
Thyme, dried
1/2 g (1g)
Lemon pepper
2 1/4 tbsp (16g)
Mustard
4 tsp (20g)
Fruits and Fruit Juices
Lemon juice
4 fl oz (124mL)
Avocados
2 avocado(s) (402g)
Vegetables and Vegetable Products
Asparagus
29 oz (822g)
Garlic
2 clove(s) (6g)
Cauliflower
3/4 head small (4" dia.) (199g)
Frozen green beans
2 1/3 cup (282g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (443g)
Romaine lettuce
4 leaf outer (112g)
Dairy and Egg Products
Parmesan cheese
3/4 oz (23g)
Butter
1/3 stick (35g)
Cheese
4 oz (113g)
Baked Products
Baking powder
1/2 tbsp (8g)
Poultry Products
Chicken wings, with skin, raw
1 lbs (454g)
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Boneless skinless chicken breast, raw
2 3/4 lbs (1235g)
Beef Products
Sirloin steak, raw
1 1/2 lbs (680g)
Other
Chicken, drumsticks, with skin
2/3 lbs (302g)
Italian pork sausage, raw
3 link (323g)
Rotisserie chicken, cooked
1/2 lbs (255g)
Pork rinds
3 1/3 oz (95g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 3/4 tbsp (26mL)
Salsa
13 1/3 tbsp (240g)
Nut and Seed Products
Pistachios, shelled
4 tbsp (31g)
Finfish and Shellfish Products
Tilapia, raw
2 1/3 lbs (1045g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 lbs (454g)
dinner prep - 1 days
1. Garlic parmesan wings
697cal, 61p, 4c, 48f (per meal)
2 tbsp (13g)
1/4 tbsp (4g)
2 clove(s) (6g)
1/2 tbsp (8g)
1 lbs (454g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Asparagus
157cal, 3p, 4c, 13f (per meal)
1 tbsp (14mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1 tbsp (14mL)
5 oz (142g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch 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. Roasted cauliflower
173cal, 5p, 9c, 11f (per meal)
3 dash, leaves (0g)
3/4 head small (4" dia.) (199g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
dinner prep - 2 days
1. Classic steak
713cal, 69p, 0c, 49f (per meal)
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: 140°F/60°C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Asparagus
188cal, 4p, 4c, 16f (per meal)
2 1/4 tbsp (34mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
2 1/4 tbsp (34mL)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 1 days
1. Buffalo drumsticks
622cal, 48p, 1c, 48f (per meal)
2/3 lbs (302g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
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 green beans
245cal, 4p, 10c, 19f (per meal)
1 2/3 cup (202g)
1 1/4 dash (1g)
1 1/4 dash (0g)
5 tsp (23g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Italian sausage
771cal, 42p, 9c, 63f (per meal)
3 link (323g)
Recipe has been scaled from original by 3x. 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 green beans
98cal, 2p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Lemon pepper chicken breast
666cal, 114p, 3c, 21f (per meal)
2 1/4 tbsp (16g)
1 tbsp (17mL)
2 1/4 lbs (1008g)
Recipe has been scaled from original by 2.25x. 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. Asparagus
188cal, 4p, 4c, 16f (per meal)
2 1/4 tbsp (34mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
2 1/4 tbsp (34mL)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 1 days
1. Caesar chicken breasts
459cal, 55p, 2c, 26f (per meal)
2 tbsp (10g)
2 tbsp (29g)
1/2 lbs (227g)
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
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
lunch prep - 1 days
1. Rotisserie chicken & tomato salad
771cal, 59p, 8c, 55f (per meal)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3/8 cucumber (8-1/4") (113g)
3/4 large whole (3" dia) (137g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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 - 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. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 2 days
1. Roast beef lettuce wrap with avocado
631cal, 48p, 8c, 38f (per meal)
1 avocado(s) (201g)
1/2 lbs (227g)
2 tsp (10g)
1 plum tomato (62g)
2 leaf outer (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
2. Pork rinds and salsa
289cal, 30p, 6c, 15f (per meal)