1900 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 1900 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 (1875cal, 160g protein, 16g net carbs, 126g fat, 13g fiber per day) cannot be customized.
Day 1
1900cal, 133g protein, 13g net carbs, 140g fat, 12g fiber
12 oz (702cal, 60p, 0c, 51f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
13 1/3 oz (778cal, 60p, 1c, 59f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
Day 2
1925cal, 96g protein, 17g net carbs, 152g fat, 25g fiber
12 oz (702cal, 60p, 0c, 51f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
3 ham taco(s) (356cal, 20p, 7c, 24f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 3
1900cal, 161g protein, 15g net carbs, 131g fat, 7g fiber
16 oz (820cal, 79p, 0c, 56f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
12 oz (858cal, 77p, 6c, 59f)
1 serving(s) (82cal, 3p, 4c, 5f)
Day 4
1900cal, 161g protein, 15g net carbs, 131g fat, 7g fiber
16 oz (820cal, 79p, 0c, 56f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
12 oz (858cal, 77p, 6c, 59f)
1 serving(s) (82cal, 3p, 4c, 5f)
Day 5
1850cal, 141g protein, 16g net carbs, 131g fat, 12g fiber
14 2/3 oz (688cal, 82p, 0c, 40f)
2 serving(s) (199cal, 7p, 5c, 14f)
2 serving(s) (531cal, 48p, 8c, 33f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 6
1875cal, 213g protein, 18g net carbs, 98g fat, 13g fiber
3 1/2 chop(s) (816cal, 138p, 1c, 28f)
1 serving(s) (138cal, 2p, 12c, 7f)
Day 7
1875cal, 213g protein, 18g net carbs, 98g fat, 13g fiber
3 1/2 chop(s) (816cal, 138p, 1c, 28f)
1 serving(s) (138cal, 2p, 12c, 7f)
Grocery List (39 items)
Other
Chicken, drumsticks, with skin
2 1/3 lbs (1058g)
Pork rinds
3/4 oz (21g)
Guacamole, store-bought
6 tbsp (93g)
Roasted red peppers
2 pepper(s) (140g)
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Mixed greens
3 cup (90g)
Spices and Herbs
Cajun seasoning
1 tsp (2g)
Black pepper
3 g (3g)
Salt
10 1/2 g (11g)
Paprika
1 tsp (2g)
Sage
1/4 tsp (0g)
Rosemary, dried
2 tsp (3g)
Seasoning salt
1/2 tsp (4g)
Garlic powder
1/4 tsp (1g)
Thyme, dried
1/4 tsp, leaves (0g)
Soups, Sauces, and Gravies
Hot sauce
1 1/2 tbsp (23mL)
Frank's red hot sauce
2 1/4 tbsp (34mL)
Salsa
3 tbsp (54g)
Vegetables and Vegetable Products
Garlic
3 1/2 clove (11g)
Fresh spinach
28 cup(s) (840g)
Frozen sugar snap peas
2 1/3 cup (336g)
Frozen green beans
2 cup (242g)
Frozen broccoli
6 cup (546g)
Carrots
3/4 lbs (340g)
Fats and Oils
Olive oil
2 1/2 oz (77mL)
Oil
2 oz (56mL)
Dairy and Egg Products
Butter
1 stick (126g)
Cheese
3 tbsp, shredded (21g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Lemon juice
1/2 tsp (3mL)
Sausages and Luncheon Meats
Ham cold cuts
3 slice (69g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
4 oz (113g)
Pork Products
Pork shoulder
2 lbs (907g)
Pork chop, bone-in
7 chop (1246g)
Poultry Products
Boneless chicken thighs, with skin
1 1/2 lbs (681g)
Ground turkey, raw
14 2/3 oz (416g)
Boneless skinless chicken thighs
1 1/2 lbs (680g)
Finfish and Shellfish Products
Sardines, canned in oil
2 can (184g)
Legumes and Legume Products
Soy sauce
3 1/2 tsp (18mL)
lunch prep - 2 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
1 1/2 lbs (680g)
3/4 oz (21g)
1 tsp (2g)
1 1/2 tbsp (23mL)
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
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
2 1/2 clove (8g)
5 dash, ground (1g)
5 dash (4g)
2 1/2 tbsp (38mL)
20 cup(s) (600g)
Recipe has been scaled from original by 2.5x. 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.
dinner prep - 1 days
1. Buffalo drumsticks
780 cals, 60p, 1c, 59f (per meal)
2 1/4 tbsp (33mL)
1 1/4 tsp (6mL)
1/4 tsp (1g)
1/4 tsp, ground (0g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.42x. 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 sugar snap peas
160 cals, 4p, 6c, 11f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 tbsp (14g)
1 cup (144g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Ham tacos
355 cals, 20p, 7c, 25f (per meal)
3 slice (69g)
6 tbsp (93g)
3 tbsp (54g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use tin foil to prop up the ham into a taco shell shape.
2
Broil in the oven for a few minutes until crispy. They might seem a little bit floppy, but once they cool for a few minutes, they will stiffen up.
3
Add in the guacamole, salsa, and cheese to the shells.
4
Serve
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 2 days
1. Slow cooker carnitas
820 cals, 79p, 0c, 56f (per meal)
2 lbs (907g)
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. 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. 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.
2. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch 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. Simple sauteed spinach
200 cals, 7p, 5c, 14f (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.
dinner prep - 1 days
1. Simple sardine salad
530 cals, 48p, 8c, 33f (per meal)
3 tbsp (45mL)
2 can (184g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
lunch prep - 2 days
1. Basic chicken thighs
510 cals, 65p, 0c, 28f (per meal)
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Buttered broccoli
400 cals, 9p, 6c, 35f (per meal)
Recipe has been scaled from original by 3x. 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 - 2 days
1. Seasoned broiled pork chops
815 cals, 138p, 1c, 28f (per meal)
3/4 tbsp (12mL)
1/3 tsp (0g)
1 tsp (1g)
3 1/2 tsp (18mL)
1/2 tsp (3g)
1/3 tsp (1g)
7 chop (1246g)
1/3 tsp, leaves (0g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except the chops, and mix well with small whisk.
2
Brush mixture on chops and either:
3
GRILL: by searing on both sides and then cooking more slowly for 30 minutes or until done, brushing chops occasionally with the sauce.
4
OR BROIL: place chops on a broiler rack 5" from heat and broil about 12 minutes per side or until done.
2. Carrot fries
140 cals, 2p, 12c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.