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 (1775cal, 179g protein, 14g net carbs, 108g fat, 8g fiber per day) cannot be customized.
Day 1
1800cal, 226g protein, 12g net carbs, 93g fat, 4g fiber
13 1/3 oz (529cal, 84p, 0c, 22f)
1 1/3 serving(s) (403cal, 13p, 8c, 34f)
20 oz (789cal, 128p, 2c, 30f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Day 2
1800cal, 117g protein, 9g net carbs, 141g fat, 5g fiber
4 serving(s) (908cal, 46p, 6c, 76f)
Day 3
1800cal, 113g protein, 14g net carbs, 137g fat, 12g fiber
2 1/2 serving(s) (787cal, 58p, 6c, 57f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/2 serving(s) (805cal, 47p, 4c, 65f)
1 cup(s) (61cal, 1p, 3c, 5f)
Day 4
1800cal, 113g protein, 14g net carbs, 137g fat, 12g fiber
2 1/2 serving(s) (787cal, 58p, 6c, 57f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/2 serving(s) (805cal, 47p, 4c, 65f)
1 cup(s) (61cal, 1p, 3c, 5f)
Day 5
1750cal, 243g protein, 17g net carbs, 76g fat, 9g fiber
2 1/2 serving(s) (761cal, 100p, 9c, 35f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
21 1/3 oz (790cal, 135p, 3c, 25f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
Day 6
1750cal, 233g protein, 18g net carbs, 80g fat, 7g fiber
2 1/2 serving(s) (761cal, 100p, 9c, 35f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
20 oz (707cal, 126p, 4c, 21f)
2/3 serving(s) (168cal, 2p, 4c, 15f)
Day 7
1800cal, 211g protein, 16g net carbs, 96g fat, 5g fiber
2 chop(s) (857cal, 82p, 6c, 55f)
1 cup(s) (61cal, 1p, 3c, 5f)
20 oz (707cal, 126p, 4c, 21f)
2/3 serving(s) (168cal, 2p, 4c, 15f)
Grocery List (35 items)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
1/3 oz (9g)
Lemon pepper
4 tsp (9g)
Ground coriander
1 tbsp (5g)
Ground cumin
1 tbsp (6g)
Dairy and Egg Products
Cheese
1 1/3 slice (1 oz each) (37g)
Heavy cream
1/4 cup (67mL)
Butter
3 tbsp (44g)
Goat cheese
4 oz (113g)
Vegetables and Vegetable Products
Cauliflower
2 2/3 cup chopped (285g)
Zucchini
1/2 large (179g)
Garlic
5 1/2 clove(s) (16g)
Romaine lettuce
10 leaf outer (280g)
Raw celery
5 stalk, small (5" long) (85g)
Onion
5 tbsp minced (75g)
Mushrooms
6 1/2 oz (183g)
Fresh spinach
1 1/2 10oz package (385g)
Fats and Oils
Oil
3 oz (92mL)
Balsamic vinaigrette
5 tbsp (74mL)
Olive oil
2 oz (67mL)
Mayonnaise
10 tbsp (150mL)
Salad dressing
1/2 cup (113mL)
Marinade sauce
1 1/4 cup (300mL)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3508g)
Other
Italian seasoning
5 dash (2g)
Mixed greens
4 cup (120g)
Frozen cauliflower
3 cup (340g)
Ground beef (20% fat)
1 lbs (454g)
Beef Products
Sirloin steak, raw
3/4 lbs (340g)
Nut and Seed Products
Sunflower kernels
2 oz (59g)
Almonds
2 1/4 oz (63g)
Almond butter
2 tbsp (32g)
Pork Products
Bacon
4 slice(s) (40g)
Pork loin chops, boneless, raw
2 chop (370g)
Finfish and Shellfish Products
Canned salmon
5 5oz can(s) (undrained) (710g)
lunch prep - 1 days
1. Basic chicken breast
530 cals, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.83x. 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. Cheesy cauliflower mashed 'potatoes'
405 cals, 13p, 8c, 34f (per meal)
1 1/3 dash, ground (0g)
1/3 tsp (2g)
1 1/3 slice (1 oz each) (37g)
1 3/4 tbsp (27mL)
1 tbsp (14g)
1 1/3 cup chopped (143g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients (besides the cheese) in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash with a fork.
4
Lay cheese slices on top and microwave a couple more minutes until melted.
5
Serve.
dinner prep - 1 days
1. Balsamic chicken breast
790 cals, 128p, 2c, 30f (per meal)
5 dash (2g)
2 1/2 tsp (13mL)
5 tbsp (75mL)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. 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. Garlic zucchini noodles
80 cals, 1p, 2c, 7f (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
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.
lunch prep - 1 days
1. Steak Bites
845 cals, 69p, 2c, 62f (per meal)
3/4 tbsp (11g)
3/4 tbsp (11mL)
1 1/2 clove(s) (5g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. 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
35 cals, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
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 - 1 days
1. Bacon & goat cheese salad
910 cals, 46p, 6c, 76f (per meal)
4 tsp (16g)
4 slice(s) (40g)
4 tsp (20mL)
4 oz (113g)
4 cup (120g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
lunch prep - 2 days
1. Salmon salad lettuce wrap
785 cals, 58p, 6c, 57f (per meal)
10 leaf outer (280g)
5 dash (1g)
5 dash (2g)
5 5oz can(s) (undrained) (710g)
10 tbsp (150mL)
5 stalk, small (5" long) (85g)
5 tbsp minced (75g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
dinner prep - 2 days
1. Almond beef and spinach skillet
805 cals, 47p, 4c, 65f (per meal)
1 lbs (454g)
1/2 tbsp (8mL)
1 cup, chopped (70g)
3 oz (85g)
4 tbsp, slivered (27g)
2 tbsp (32g)
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)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
lunch prep - 2 days
1. Basic chicken & spinach salad
760 cals, 100p, 9c, 35f (per meal)
1/2 cup (113mL)
5 tsp (25mL)
30 oz (851g)
10 cup(s) (300g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 1 days
1. Lemon pepper chicken breast
790 cals, 136p, 4c, 25f (per meal)
4 tsp (9g)
2 tsp (10mL)
1 1/3 lbs (597g)
Recipe has been scaled from original by 1.33x. 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. Sauteed mushrooms
95 cals, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
dinner prep - 2 days
1. Marinaded chicken breast
705 cals, 126p, 4c, 21f (per meal)
Recipe has been scaled from original by 2.5x. 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. Buttery garlic cauliflower mashed 'potatoes'
170 cals, 3p, 4c, 15f (per meal)
1 1/3 dash, ground (0g)
2/3 clove (2g)
1 1/3 cup chopped (143g)
1/3 tsp (2g)
4 tsp (19g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash and mix with a fork.
4
Serve.
lunch prep - 1 days
1. Coriander and cumin rubbed pork chops
855 cals, 82p, 6c, 55f (per meal)
2 dash (0g)
2 chop (370g)
2 tbsp (30mL)
1 tbsp (5g)
1 tbsp (6g)
4 dash (3g)
3 clove(s) (9g)
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). 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.