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 (1875cals, 156g protein, 17g net carbs, 124g fat 14g fiber per day) cannot be customized.
Day 1
1850cals, 218g protein, 16g net carbs, 92g fat 24g fiber per day
21 1/3 oz (847cal, 134p, 0c, 34f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
Day 2
1875cals, 233g protein, 9g net carbs, 96g fat 11g fiber per day
21 1/3 oz (847cal, 134p, 0c, 34f)
1 tomato(es) (60cal, 1p, 2c, 5f)
4 burger(s) (750cal, 89p, 0c, 44f)
2 cup(s) (140cal, 5p, 4c, 9f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
Day 3
1850cals, 132g protein, 21g net carbs, 132g fat 14g fiber per day
8 oz (572cal, 51p, 4c, 39f)
1 serving(s) (163cal, 3p, 4c, 14f)
1 cup(s) (134cal, 3p, 2c, 12f)
20 oz (768cal, 71p, 3c, 53f)
1 1/2 serving(s) (225cal, 5p, 8c, 15f)
Day 4
1850cals, 132g protein, 21g net carbs, 132g fat 14g fiber per day
8 oz (572cal, 51p, 4c, 39f)
1 serving(s) (163cal, 3p, 4c, 14f)
1 cup(s) (134cal, 3p, 2c, 12f)
20 oz (768cal, 71p, 3c, 53f)
1 1/2 serving(s) (225cal, 5p, 8c, 15f)
Day 5
1875cals, 101g protein, 21g net carbs, 146g fat 17g fiber per day
2 wrap(s) (439cal, 54p, 3c, 21f)
1/2 cup (366cal, 5p, 2c, 36f)
2 stick(s) (165cal, 13p, 3c, 11f)
3/4 serving(s) (398cal, 19p, 0c, 36f)
2 3/4 serving(s) (499cal, 10p, 12c, 43f)
Day 6
1875cals, 103g protein, 15g net carbs, 152g fat 7g fiber per day
3/4 serving(s) (398cal, 19p, 0c, 36f)
2 3/4 serving(s) (499cal, 10p, 12c, 43f)
Day 7
1875cals, 175g protein, 14g net carbs, 120g fat 7g fiber per day
15 oz (581cal, 96p, 5c, 20f)
1 serving(s) (182cal, 4p, 5c, 16f)
1 cup(s) (134cal, 3p, 2c, 12f)
Grocery List (34 items)
Spices and Herbs
Salt
1/3 oz (10g)
Thyme, dried
1/2 g (1g)
Black pepper
2 1/4 g (2g)
Paprika
1/4 tbsp (2g)
Dijon mustard
1/4 tbsp (4g)
Garlic powder
1 1/4 tsp (4g)
Cayenne pepper
1 1/4 dash (0g)
Vegetables and Vegetable Products
Garlic
6 1/4 clove(s) (19g)
Collard greens
1 1/2 lbs (680g)
Tomatoes
1 2/3 medium whole (2-3/5" dia) (207g)
Frozen broccoli
5 cup (455g)
Bell pepper
3 medium (357g)
Zucchini
5 2/3 large (1828g)
Fresh parsley
3/4 tbsp (3g)
Romaine lettuce
2 leaf outer (56g)
Fats and Oils
Oil
1/4 lbs (135mL)
Olive oil
1/4 lbs (147mL)
Fruits and Fruit Juices
Lime juice
1/4 cup (51mL)
Avocados
1/3 avocado(s) (67g)
Poultry Products
Boneless skinless chicken thighs
3/4 lb (340g)
Boneless skinless chicken breast, raw
4 lbs (1842g)
Ground turkey, raw
1 lbs (454g)
Chicken wings, with skin, raw
2 1/2 lbs (1135g)
Boneless chicken thighs, with skin
1 lbs (454g)
Other
Guacamole, store-bought
3/4 cup (185g)
Sugar-free barbecue sauce
5 tbsp (75g)
Roasted red peppers
1 1/3 pepper(s) (93g)
Chicken, drumsticks, with skin
2 lbs (907g)
Dairy and Egg Products
Butter
1/4 cup (64g)
Parmesan cheese
6 1/2 tbsp (33g)
String cheese
2 stick (56g)
Beef Products
Ribeye, raw
1/2 lbs (213g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (120mL)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
dinner prep - 1 days
1. Thyme & lime chicken thighs
551cal, 65p, 2c, 32f (per meal)
3/4 tbsp (11mL)
1 1/2 tbsp (23mL)
3 dash, leaves (0g)
3/4 lb (340g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Garlic collard greens
398cal, 18p, 12c, 21f (per meal)
1/3 tsp (2g)
3 3/4 clove(s) (11g)
1 1/4 tbsp (19mL)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Basic chicken breast
847cal, 134p, 0c, 34f (per meal)
Recipe has been scaled from original by 2.67x. 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. 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.
dinner prep - 1 days
1. Simple plain turkey burger
750cal, 89p, 0c, 44f (per meal)
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Garlic collard greens
80cal, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Sugar-free bbq chicken wings
768cal, 71p, 3c, 53f (per meal)
Recipe has been scaled from original by 1.25x. 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. Pepper strips and guacamole (keto)
225cal, 5p, 8c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers and remove the seeds.
2
Spread the guacamole over the sliced peppers or just use them to dip into it.
lunch prep - 2 days
1. Roasted pepper stuffed chicken
572cal, 51p, 4c, 39f (per meal)
2 tsp (10mL)
1/4 tbsp (2g)
1 lbs (454g)
1 1/3 pepper(s) (93g)
Recipe has been scaled from original by 0.33x. 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. Buttered broccoli
134cal, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
3. 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.
dinner prep - 2 days
1. Steak with herb butter
398cal, 19p, 1c, 36f (per meal)
1/2 tbsp (8mL)
1 1/2 tbsp (21g)
1/4 tbsp (4g)
3/4 clove (2g)
3/4 tbsp (3g)
1/2 lbs (213g)
Recipe has been scaled from original by 0.75x. 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. Parmesan zucchini noodles
499cal, 11p, 12c, 43f (per meal)
Recipe has been scaled from original by 5.5x. 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 and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
lunch prep - 1 days
1. Buffalo chicken lettuce wrap
439cal, 54p, 3c, 21f (per meal)
1 tsp (5mL)
2 leaf outer (56g)
1/2 lbs (227g)
2 2/3 tbsp (40mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 avocado(s) (67g)
2 2/3 tbsp cherry tomatoes (25g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
lunch prep - 2 days
1. Buffalo drumsticks
934cal, 72p, 1c, 71f (per meal)
2 lbs (907g)
4 dash, ground (1g)
4 dash (3g)
1 tbsp (15mL)
1/3 cup (80mL)
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. Basic zoodles
36cal, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.5x. 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. Spicy garlic lime chicken breast
581cal, 96p, 5c, 20f (per meal)
2 tsp (9mL)
1 1/4 tsp (4g)
2 tbsp (28mL)
15 oz (420g)
1 1/4 dash, ground (0g)
5/8 dash (0g)
1 1/4 dash (0g)
1 1/4 dash, ground (0g)
1/2 tsp (3g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Buttered broccoli
134cal, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Parmesan zucchini noodles
182cal, 4p, 5c, 16f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.