2100 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2100 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 (2050cals, 186g protein, 24g net carbs, 125g fat 24g fiber per day) cannot be customized.
Day 1
2075cals, 236g protein, 22g net carbs, 114g fat 8g fiber per day
1 1/2 chop(s) (518cal, 60p, 3c, 30f)
1 1/2 serving(s) (488cal, 33p, 7c, 35f)
1 tomato(es) (60cal, 1p, 2c, 5f)
22 oz (777cal, 139p, 4c, 23f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
Day 2
2025cals, 230g protein, 22g net carbs, 111g fat 8g fiber per day
2 thigh (904cal, 83p, 1c, 63f)
1 serving(s) (110cal, 5p, 10c, 4f)
22 oz (777cal, 139p, 4c, 23f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
Day 3
2050cals, 186g protein, 25g net carbs, 131g fat 9g fiber per day
2 thigh (904cal, 83p, 1c, 63f)
1 serving(s) (110cal, 5p, 10c, 4f)
14 oz (803cal, 96p, 4c, 45f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Day 4
2050cals, 163g protein, 25g net carbs, 132g fat 27g fiber per day
2 1/2 wrap(s) (789cal, 60p, 10c, 48f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
14 oz (803cal, 96p, 4c, 45f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Day 5
2050cals, 145g protein, 21g net carbs, 143g fat 26g fiber per day
2 1/2 wrap(s) (789cal, 60p, 10c, 48f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
12 oz (770cal, 77p, 1c, 51f)
2 tomato(es) (119cal, 2p, 5c, 9f)
1 serving(s) (163cal, 3p, 4c, 14f)
Day 6
2050cals, 170g protein, 25g net carbs, 122g fat 44g fiber per day
12 oz (563cal, 67p, 0c, 33f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
Day 7
2050cals, 170g protein, 25g net carbs, 122g fat 44g fiber per day
12 oz (563cal, 67p, 0c, 33f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
Grocery List (32 items)
Fats and Oils
Marinade sauce
1 1/2 cup (331mL)
Olive oil
1/4 cup (68mL)
Oil
4 oz (120mL)
Caesar salad dressing
1/2 cup (103g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2026g)
Chicken thighs, with bone and skin, raw
2 1/4 lbs (1020g)
Ground turkey, raw
1 1/2 lbs (680g)
Vegetables and Vegetable Products
Zucchini
5 1/2 medium (1078g)
Garlic
10 1/4 clove(s) (31g)
Tomatoes
11 medium whole (2-3/5" dia) (1336g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Romaine lettuce
5 leaf outer (140g)
Collard greens
2 3/4 lbs (1247g)
Onion
1 small (70g)
Pork Products
Bacon, raw
3 slice(s) (85g)
Pork loin chops, boneless, raw
1 1/2 chop (278g)
Other
Ranch dressing mix
1/6 packet (1 oz) (5g)
Mixed greens
4 cup (120g)
Spices and Herbs
Black pepper
1/2 g (1g)
Salt
1/4 oz (7g)
Paprika
4 dash (1g)
Thyme, dried
1 tsp, ground (1g)
Mustard
5 tsp (25g)
Dairy and Egg Products
Butter
2 tsp (9g)
Blue cheese
2 oz (57g)
Parmesan cheese
1/2 cup (35g)
Fruits and Fruit Juices
Avocados
4 1/2 avocado(s) (905g)
Lime juice
4 tsp (20mL)
Sausages and Luncheon Meats
Roast beef cold cuts
1 1/4 lbs (567g)
Nut and Seed Products
Walnuts
10 tbsp, shelled (63g)
Pecans
1/2 cup, halves (50g)
Finfish and Shellfish Products
Canned tuna
4 can (688g)
dinner prep - 2 days
1. Marinaded chicken breast
777cal, 139p, 4c, 23f (per meal)
Recipe has been scaled from original by 2.75x. 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. Garlic zucchini noodles
245cal, 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.
lunch prep - 1 days
1. Ranch pork chops
518cal, 60p, 3c, 30f (per meal)
1/6 packet (1 oz) (5g)
3/4 tbsp (11mL)
1 1/2 chop (278g)
Recipe has been scaled from original by 0.38x. 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. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Bacon zucchini noodles
488cal, 33p, 7c, 35f (per meal)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 2 days
1. Blue cheese stuffed chicken thighs
904cal, 83p, 1c, 63f (per meal)
4 dash (1g)
1/2 tbsp (8mL)
1/4 tbsp, ground (1g)
2 oz (57g)
4 thigh (6 oz ea) (680g)
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Buttered lima beans
110cal, 5p, 10c, 4f (per meal)
1 dash, ground (0g)
2 tsp (9g)
1/2 package (10 oz) (142g)
2 dash (2g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Caesar chicken breasts
803cal, 96p, 4c, 45f (per meal)
1/2 cup (35g)
1/2 cup (103g)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Roasted tomatoes
238cal, 3p, 10c, 19f (per meal)
Recipe has been scaled from original by 2x. 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. Roast beef lettuce wrap with avocado
789cal, 60p, 10c, 48f (per meal)
1 1/4 plum tomato (78g)
1 1/4 avocado(s) (251g)
10 oz (284g)
2 1/2 tsp (13g)
2 1/2 leaf outer (70g)
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 - 1 days
1. Baked chicken thighs
770cal, 77p, 1c, 51f (per meal)
Recipe has been scaled from original by 0.25x. 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
163cal, 3p, 4c, 14f (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. 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.
3. Roasted tomatoes
119cal, 2p, 5c, 9f (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 - 2 days
1. Basic ground turkey
563cal, 67p, 0c, 33f (per meal)
Recipe has been scaled from original by 1.5x. 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 collard greens
438cal, 20p, 13c, 23f (per meal)
8 1/4 clove(s) (25g)
1/4 tbsp (4g)
2 3/4 tbsp (41mL)
2 3/4 lbs (1247g)
Recipe has been scaled from original by 2.75x. 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. Avocado tuna salad
873cal, 81p, 12c, 48f (per meal)
1 small (70g)
1 cup, chopped (180g)
4 can (688g)
4 cup (120g)
4 dash (0g)
4 dash (2g)
4 tsp (20mL)
2 avocado(s) (402g)
Recipe has been scaled from original by 4x. 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.
