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 (1975cals, 208g protein, 17g net carbs, 115g fat 10g fiber per day) cannot be customized.
Day 1
2000cals, 317g protein, 11g net carbs, 75g fat 2g fiber per day
26 oz (918cal, 164p, 5c, 27f)
1 serving(s) (68cal, 1p, 4c, 5f)
24 oz (952cal, 151p, 0c, 39f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 2
1975cals, 266g protein, 23g net carbs, 87g fat 10g fiber per day
13 1/3 oz (390cal, 79p, 0c, 8f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
24 oz (952cal, 151p, 0c, 39f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 3
1950cals, 257g protein, 14g net carbs, 94g fat 7g fiber per day
2 1/2 chop(s) (863cal, 100p, 5c, 50f)
1 cup(s) (134cal, 3p, 2c, 12f)
24 oz (888cal, 152p, 4c, 28f)
1/2 zucchini (73cal, 2p, 3c, 5f)
Day 4
1950cals, 257g protein, 14g net carbs, 94g fat 7g fiber per day
2 1/2 chop(s) (863cal, 100p, 5c, 50f)
1 cup(s) (134cal, 3p, 2c, 12f)
24 oz (888cal, 152p, 4c, 28f)
1/2 zucchini (73cal, 2p, 3c, 5f)
Day 5
1950cals, 119g protein, 23g net carbs, 142g fat 27g fiber per day
3 sandwich(es) (778cal, 34p, 4c, 68f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
1 serving(s) (188cal, 7p, 6c, 14f)
Day 6
2050cals, 122g protein, 15g net carbs, 160g fat 13g fiber per day
3 sandwich(es) (778cal, 34p, 4c, 68f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
12 oz (770cal, 77p, 1c, 51f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
Day 7
1950cals, 121g protein, 16g net carbs, 153g fat 6g fiber per day
1 1/2 serving(s) (796cal, 38p, 1c, 71f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
12 oz (770cal, 77p, 1c, 51f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
Grocery List (34 items)
Vegetables and Vegetable Products
Tomatoes
4 1/2 medium whole (2-3/5" dia) (557g)
Zucchini
3 3/4 large (1221g)
Lima beans, frozen
3/8 package (10 oz) (107g)
Frozen broccoli
2 cup (182g)
Onion
1/2 small (31g)
Pickles
6 spear (210g)
Iceberg lettuce
12 slice(s) (420g)
Garlic
2 1/2 clove (7g)
Fresh parsley
3/4 tbsp (3g)
Fats and Oils
Oil
1/4 lbs (109mL)
Marinade sauce
13 tbsp (194mL)
Salad dressing
1/4 cup (56mL)
Olive oil
5 tbsp (72mL)
Mayonnaise
6 tbsp (90mL)
Poultry Products
Boneless skinless chicken breast, raw
7 1/2 lbs (3416g)
Chicken thighs, with bone and skin, raw
1 1/2 lbs (680g)
Other
Mixed greens
5 1/2 cup (165g)
Ranch dressing mix
5/8 packet (1 oz) (18g)
Pork Products
Bacon, raw
2 1/2 slice(s) (71g)
Pork tenderloin, raw
13 1/3 oz (378g)
Pork loin chops, boneless, raw
5 chop (925g)
Bacon
18 slice(s) (180g)
Spices and Herbs
Black pepper
1/2 g (0g)
Salt
2 1/4 g (2g)
Lemon pepper
3 tbsp (21g)
Thyme, dried
2 dash, ground (0g)
Dijon mustard
1/4 tbsp (4g)
Dairy and Egg Products
Butter
1/2 stick (56g)
Nut and Seed Products
Pistachios, shelled
4 tbsp (31g)
Almonds
1/2 cup, whole (72g)
Finfish and Shellfish Products
Canned tuna
1 3/4 can (301g)
Fruits and Fruit Juices
Lime juice
1 3/4 tsp (9mL)
Avocados
7/8 avocado(s) (176g)
Beef Products
Ribeye, raw
1/2 lbs (213g)
dinner prep - 2 days
1. Basic chicken breast
952cal, 151p, 0c, 39f (per meal)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Marinaded chicken breast
919cal, 164p, 5c, 27f (per meal)
Recipe has been scaled from original by 1.63x. 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. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Pork tenderloin
390cal, 79p, 0c, 8f (per meal)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Buttered lima beans
165cal, 7p, 16c, 6f (per meal)
3/4 dash, ground (0g)
1/2 tbsp (7g)
3/8 package (10 oz) (107g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
3. Bacon zucchini noodles
407cal, 28p, 6c, 29f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
888cal, 152p, 4c, 28f (per meal)
3 tbsp (21g)
1 1/2 tbsp (23mL)
3 lbs (1344g)
Recipe has been scaled from original by 3x. 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. Basic zoodles
73cal, 2p, 3c, 5f (per meal)
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. Ranch pork chops
863cal, 100p, 5c, 50f (per meal)
5/8 packet (1 oz) (18g)
2 1/2 tbsp (38mL)
5 chop (925g)
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
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
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.
dinner prep - 1 days
1. Avocado tuna salad
764cal, 71p, 10c, 42f (per meal)
1/2 cup, chopped (79g)
1 3/4 can (301g)
1/2 small (31g)
1 3/4 cup (53g)
1/4 tsp (0g)
1/4 tsp (1g)
1 3/4 tsp (9mL)
7/8 avocado(s) (176g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 2 days
1. Lettuce bun BLT
778cal, 34p, 4c, 68f (per meal)
3 spear (105g)
6 slice, medium (1/4" thick) (120g)
3 tbsp (45mL)
9 slice(s) (90g)
6 slice(s) (210g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, cut off two rounded edges of the iceberg lettuce to make two parts of the bun.
3
Spread mayo to the top iceberg slice.
4
Add cooked bacon, tomatoes, and pickles to the bottom iceberg slice and top with the other slice.
dinner prep - 2 days
1. Baked chicken thighs
770cal, 77p, 1c, 51f (per meal)
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
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. Garlic zucchini noodles
272cal, 4p, 7c, 24f (per meal)
Recipe has been scaled from original by 3.33x. 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 with herb butter
796cal, 38p, 1c, 71f (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. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.