2000 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2000 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 (1975cal, 197g protein, 14g net carbs, 121g fat, 13g fiber per day) cannot be customized.
Day 1
1975cal, 146g protein, 10g net carbs, 148g fat, 4g fiber
9 oz (886cal, 63p, 4c, 68f)
1/2 serving(s) (126cal, 2p, 3c, 11f)
Day 2
1950cal, 175g protein, 9g net carbs, 133g fat, 4g fiber
16 oz (750cal, 89p, 0c, 44f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
Day 3
1975cal, 176g protein, 11g net carbs, 133g fat, 6g fiber
16 oz (750cal, 89p, 0c, 44f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
14 oz (938cal, 82p, 3c, 66f)
1/4 zucchini (36cal, 1p, 2c, 3f)
Day 4
1950cal, 145g protein, 15g net carbs, 134g fat, 25g fiber
2 1/2 wrap(s) (789cal, 60p, 10c, 48f)
1/4 cup (183cal, 2p, 1c, 18f)
14 oz (938cal, 82p, 3c, 66f)
1/4 zucchini (36cal, 1p, 2c, 3f)
Day 5
1975cal, 216g protein, 15g net carbs, 107g fat, 23g fiber
2 1/2 wrap(s) (789cal, 60p, 10c, 48f)
1/4 cup (183cal, 2p, 1c, 18f)
24 oz (947cal, 153p, 2c, 36f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 6
2050cal, 285g protein, 17g net carbs, 87g fat, 13g fiber
4 wrap(s) (878cal, 107p, 6c, 42f)
2 container(s) (156cal, 24p, 6c, 4f)
24 oz (947cal, 153p, 2c, 36f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 7
2025cal, 239g protein, 20g net carbs, 104g fat, 15g fiber
4 wrap(s) (878cal, 107p, 6c, 42f)
2 container(s) (156cal, 24p, 6c, 4f)
13 1/3 oz (995cal, 108p, 8c, 58f)
Grocery List (30 items)
Spices and Herbs
Black pepper
2 g (2g)
Salt
1/4 oz (7g)
Thyme, dried
1 tsp, leaves (1g)
Mustard
5 tsp (25g)
Fresh basil
3 1/3 tbsp, chopped (9g)
Vegetables and Vegetable Products
Garlic
2 1/4 clove(s) (7g)
Cauliflower
1/2 cup chopped (54g)
Mushrooms
6 oz (170g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (670g)
Zucchini
2 1/3 large (750g)
Romaine lettuce
13 leaf outer (364g)
Dairy and Egg Products
Butter
1 1/4 tbsp (18g)
Heavy cream
1 tbsp (14mL)
Fresh mozzarella cheese
3 1/3 oz (95g)
Fats and Oils
Olive oil
1/3 cup (79mL)
Oil
1/4 lbs (139mL)
Balsamic vinaigrette
3/4 cup (180mL)
Beverages
Water
3/8 cup(s) (90mL)
Poultry Products
Chicken thighs, with bone and skin, raw
1 1/2 thigh (6 oz ea) (255g)
Ground turkey, raw
2 lbs (907g)
Boneless skinless chicken breast, raw
6 lbs (2641g)
Finfish and Shellfish Products
Salmon
3 1/2 lbs (1587g)
Fruits and Fruit Juices
Lemon
1 1/6 large (98g)
Avocados
4 avocado(s) (770g)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 1/4 lbs (567g)
Other
Italian seasoning
1/2 container (.75 oz) (11g)
Low-sugar greek yogurt, flavored
4 container(s) (600g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2/3 cup (161mL)
Pesto sauce
3 1/3 tbsp (53g)
lunch prep - 1 days
1. Chicken thighs and mushrooms
885 cals, 63p, 4c, 68f (per meal)
1 1/2 tbsp (23mL)
6 oz (170g)
1 1/2 dash (1g)
3/8 cup(s) (89mL)
3/4 tbsp (11g)
1 1/2 dash (0g)
1 1/2 thigh (6 oz ea) (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Buttery garlic cauliflower mashed 'potatoes'
125 cals, 2p, 3c, 11f (per meal)
1/2 dash, ground (0g)
1/4 clove (1g)
1/2 cup chopped (54g)
1 dash (1g)
1/2 tbsp (7g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.13x. 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.
dinner prep - 2 days
1. Simple salmon
900 cals, 81p, 0c, 64f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Roasted tomatoes
60 cals, 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. Basic ground turkey
750 cals, 89p, 0c, 44f (per meal)
Recipe has been scaled from original by 2x. 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. Garlic zucchini noodles
245 cals, 4p, 7c, 21f (per meal)
Recipe has been scaled from original by 3x. 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. Slow-baked salmon with lemon and thyme
940 cals, 82p, 3c, 66f (per meal)
1 3/4 lbs (794g)
1 3/4 tbsp (26mL)
1 tsp, leaves (1g)
1 1/6 large (98g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Basic zoodles
35 cals, 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.
lunch prep - 2 days
1. Roast beef lettuce wrap with avocado
790 cals, 60p, 10c, 48f (per meal)
2 1/2 leaf outer (70g)
1 1/4 plum tomato (78g)
2 1/2 tsp (13g)
10 oz (284g)
1 1/4 avocado(s) (251g)
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 - 2 days
1. Balsamic chicken breast
945 cals, 153p, 2c, 36f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3/4 cup (180mL)
3 lbs (1361g)
Recipe has been scaled from original by 3x. 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. Sauteed garlic & herb tomatoes
65 cals, 1p, 3c, 5f (per meal)
1/2 dash, ground (0g)
3/4 tbsp (11mL)
1/2 clove(s) (2g)
1/2 pint, cherry tomatoes (149g)
1/4 tbsp (3g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 2 days
1. Buffalo chicken lettuce wrap
880 cals, 107p, 6c, 42f (per meal)
4 tsp (20mL)
8 leaf outer (224g)
2 lbs (907g)
2/3 cup (160mL)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1 1/3 avocado(s) (268g)
2/3 cup cherry tomatoes (99g)
Recipe has been scaled from original by 1.33x. 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.
2. Low-sugar Greek Yogurt
155 cals, 24p, 6c, 4f (per meal)
2 container(s) (300g)
dinner prep - 1 days
1. Caprese chicken
995 cals, 108p, 8c, 58f (per meal)
1 tsp (3g)
1/4 cup (53g)
1/2 tbsp (8mL)
5 cherry tomatoes (85g)
1/4 cup, chopped (9g)
1/4 lbs (95g)
13 1/3 oz (373g)
Recipe has been scaled from original by 0.83x. 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.