2200 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2200 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 (2175cal, 146g protein, 20g net carbs, 162g fat, 15g fiber per day) cannot be customized.
Day 1
2225cal, 163g protein, 20g net carbs, 157g fat, 19g fiber
6 lettuce wrap(s) (753cal, 84p, 8c, 42f)
1 serving(s) (351cal, 4p, 4c, 30f)
Day 2
2150cal, 154g protein, 17g net carbs, 160g fat, 8g fiber
21 1/3 oz (901cal, 76p, 1c, 66f)
2 serving(s) (145cal, 3p, 8c, 9f)
Day 3
2200cal, 174g protein, 21g net carbs, 150g fat, 21g fiber
28 oz (1075cal, 100p, 4c, 74f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 4
2150cal, 153g protein, 20g net carbs, 159g fat, 11g fiber
2 sandwich(es) (518cal, 23p, 3c, 45f)
1/2 cup (366cal, 5p, 2c, 36f)
2 container(s) (156cal, 24p, 6c, 4f)
28 oz (1075cal, 100p, 4c, 74f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 5
2200cal, 184g protein, 22g net carbs, 147g fat, 11g fiber
12 oz (770cal, 77p, 1c, 51f)
3 serving(s) (293cal, 5p, 12c, 23f)
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 6
2175cal, 96g protein, 21g net carbs, 183g fat, 17g fiber
3 serving(s) (681cal, 35p, 5c, 57f)
2 serving(s) (435cal, 4p, 3c, 43f)
1 patty (~3oz each) (299cal, 17p, 6c, 21f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
4 oz (458cal, 26p, 4c, 38f)
Day 7
2175cal, 96g protein, 21g net carbs, 183g fat, 17g fiber
3 serving(s) (681cal, 35p, 5c, 57f)
2 serving(s) (435cal, 4p, 3c, 43f)
1 patty (~3oz each) (299cal, 17p, 6c, 21f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
4 oz (458cal, 26p, 4c, 38f)
Grocery List (41 items)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (134mL)
Fats and Oils
Oil
2 1/2 oz (79mL)
Olive oil
2 1/2 oz (77mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
2 tbsp (30mL)
Spices and Herbs
Salt
10 1/2 g (10g)
Black pepper
2 1/2 g (3g)
Ground coriander
1/4 oz (7g)
Thyme, dried
1 dash, ground (0g)
Ground cumin
1 1/4 tbsp (8g)
Other
Chicken, drumsticks, with skin
2 lbs (907g)
Mixed greens
10 2/3 cup (320g)
Sugar-free barbecue sauce
1/2 cup (105g)
Low-sugar greek yogurt, flavored
2 container(s) (300g)
Vegetables and Vegetable Products
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1280g)
Romaine lettuce
6 leaf inner (36g)
Serrano pepper
1 pepper(s) (6g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Garlic
4 3/4 clove(s) (14g)
Onion
1 small (64g)
Frozen green beans
3 1/3 cup (403g)
Pickles
2 spear (70g)
Iceberg lettuce
4 slice(s) (140g)
Fruits and Fruit Juices
Avocados
2 1/3 avocado(s) (469g)
Lemon juice
2/3 fl oz (20mL)
Lime juice
3/4 fl oz (23mL)
Legumes and Legume Products
Soy sauce
2 tbsp (30mL)
Poultry Products
Ground chicken, raw
1 lbs (454g)
Chicken wings, with skin, raw
5 lbs (2194g)
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Finfish and Shellfish Products
Canned tuna
1 2/3 can (287g)
Canned salmon
5 oz (142g)
Nut and Seed Products
Pecans
1 cup, halves (99g)
Sunflower kernels
4 oz (118g)
Macadamia nuts, shelled, roasted
4 oz (113g)
Pork Products
Bacon
12 slice(s) (120g)
Pork loin chops, boneless, raw
2 1/2 chop (463g)
Dairy and Egg Products
Butter
2 tbsp (27g)
Goat cheese
6 oz (170g)
Eggs
1 large (50g)
Cheese
1/2 lbs (227g)
lunch prep - 2 days
1. Buffalo drumsticks
935 cals, 72p, 1c, 71f (per meal)
1/3 cup (80mL)
1 tbsp (15mL)
4 dash (3g)
4 dash, ground (1g)
2 lbs (907g)
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. Roasted tomatoes
180 cals, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 1.5x. 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. Thai chicken lettuce wraps
755 cals, 84p, 8c, 42f (per meal)
6 leaf inner (36g)
2 dash (0g)
2 tbsp (30mL)
1 tbsp (15mL)
1 pepper(s) (6g)
1 inch (2.5cm) cube (5g)
1 clove (3g)
1/2 small (35g)
1 tsp (5mL)
1 lbs (454g)
1
Heat oil in a large skillet over medium heat. Add garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.
2
Mix in ground chicken and a pinch of salt. Cook until chicken is browned and fully cooked.
3
Add in soy sauce and lime juice and stir. Spread chicken mixture evenly over lettuce leaves and serve.
4
Meal Prep Tip: Store lettuce and chicken mixture separately in the fridge. When ready to eat, reheat the chicken and serve over the fresh lettuce.
2. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Buffalo chicken wings
900 cals, 76p, 1c, 66f (per meal)
1/4 cup (53mL)
1 1/3 lbs (605g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. 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.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Olive oil drizzled green beans
145 cals, 3p, 8c, 9f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (161g)
2 tsp (10mL)
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Avocado tuna salad
725 cals, 68p, 10c, 40f (per meal)
5/6 avocado(s) (168g)
1/2 tbsp (8mL)
1/4 tsp (1g)
1/4 tsp (0g)
1 2/3 cup (50g)
3/8 small (29g)
1 2/3 can (287g)
6 2/3 tbsp, chopped (75g)
Recipe has been scaled from original by 1.67x. 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.
dinner prep - 2 days
1. Sugar-free bbq chicken wings
1075 cals, 100p, 4c, 74f (per meal)
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
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. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Lettuce bun BLT
520 cals, 23p, 3c, 45f (per meal)
2 spear (70g)
4 slice, medium (1/4" thick) (80g)
2 tbsp (30mL)
6 slice(s) (60g)
4 slice(s) (140g)
Recipe has been scaled from original by 2x. 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.
2. Low-sugar Greek Yogurt
155 cals, 24p, 6c, 4f (per meal)
2 container(s) (300g)
lunch prep - 1 days
1. Baked chicken thighs
770 cals, 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. Buttered green beans
295 cals, 5p, 12c, 23f (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 - 1 days
1. Coriander and cumin rubbed pork chops
1070 cals, 103p, 7c, 69f (per meal)
1/3 tsp (0g)
2 1/2 chop (463g)
2 1/2 tbsp (38mL)
1 1/4 tbsp (6g)
1 1/4 tbsp (8g)
5 dash (4g)
3 3/4 clove(s) (11g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Roasted tomatoes
60 cals, 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.
lunch prep - 2 days
1. Bacon & goat cheese salad
680 cals, 35p, 5c, 57f (per meal)
2 tbsp (24g)
6 slice(s) (60g)
2 tbsp (30mL)
6 oz (170g)
6 cup (180g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
dinner prep - 2 days
1. Salmon patty salad
300 cals, 17p, 6c, 21f (per meal)
1 tbsp (15mL)
1 tbsp (15mL)
2 tbsp (30mL)
1 roma tomato (80g)
1/2 avocado(s) (101g)
3 cup (90g)
1 large (50g)
5 oz (142g)
1
In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).
2
Heat oil in a skillet over medium heat and add salmon patties and cook for a few minutes on each side until crispy on the outside and done on the inside.
3
Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.
