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 (2175cals, 221g protein, 21g net carbs, 129g fat 11g fiber per day) cannot be customized.
Day 1
2200cals, 263g protein, 21g net carbs, 114g fat 10g fiber per day
3 serving(s) (913cal, 120p, 11c, 41f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
21 1/3 oz (847cal, 134p, 0c, 34f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
Day 2
2175cals, 225g protein, 20g net carbs, 128g fat 9g fiber per day
14 oz (657cal, 78p, 0c, 38f)
2 1/2 serving(s) (454cal, 10p, 11c, 39f)
21 1/3 oz (847cal, 134p, 0c, 34f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
Day 3
2175cals, 273g protein, 16g net carbs, 109g fat 8g fiber per day
26 2/3 oz (987cal, 169p, 4c, 31f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1 2/3 serving(s) (542cal, 37p, 8c, 39f)
Day 4
2175cals, 357g protein, 16g net carbs, 75g fat 5g fiber per day
26 2/3 oz (987cal, 169p, 4c, 31f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
29 1/3 oz (1036cal, 185p, 5c, 31f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 5
2175cals, 199g protein, 22g net carbs, 138g fat 13g fiber per day
3 chop(s) (718cal, 118p, 1c, 27f)
2 serving(s) (363cal, 8p, 9c, 31f)
2 1/2 serving(s) (772cal, 52p, 8c, 57f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 6
2150cals, 107g protein, 27g net carbs, 174g fat 15g fiber per day
1 serving(s) (531cal, 25p, 1c, 47f)
3 1/4 serving(s) (530cal, 8p, 14c, 46f)
2 1/2 serving(s) (772cal, 52p, 8c, 57f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 7
2150cals, 122g protein, 27g net carbs, 168g fat 14g fiber per day
1 serving(s) (531cal, 25p, 1c, 47f)
3 1/4 serving(s) (530cal, 8p, 14c, 46f)
4 wrap(s) (4 oz pork each) (878cal, 81p, 9c, 57f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Grocery List (39 items)
Fats and Oils
Oil
4 oz (118mL)
Salad dressing
6 tbsp (90mL)
Olive oil
6 3/4 oz (213mL)
Marinade sauce
1 cup (221mL)
Poultry Products
Boneless skinless chicken breast, raw
9 lbs (4020g)
Ground turkey, raw
14 oz (397g)
Boneless skinless chicken thighs
3/4 lb (340g)
Vegetables and Vegetable Products
Tomatoes
7 small whole (2-2/5" dia) (637g)
Fresh spinach
6 cup(s) (180g)
Zucchini
15 2/3 medium (3071g)
Cabbage
5/8 head, small (about 4-1/2" dia) (446g)
Garlic
4 1/4 clove (13g)
Fresh parsley
1 tbsp (4g)
Iceberg lettuce
4 leaf, medium (32g)
Nut and Seed Products
Walnuts
1/3 cup, shelled (33g)
Almonds
4 tbsp, whole (36g)
Dairy and Egg Products
Parmesan cheese
1/3 cup (28g)
Butter
2 tbsp (28g)
Pork Products
Bacon, raw
7 1/3 slice(s) (208g)
Pork chop, bone-in
3 chop (534g)
Pork shoulder
1 lbs (454g)
Fruits and Fruit Juices
Lime juice
1 1/2 tbsp (23mL)
Spices and Herbs
Thyme, dried
3 dash, leaves (0g)
Lemon pepper
3 1/3 tbsp (23g)
Yellow mustard
2 tsp (9g)
Black pepper
1 tsp, ground (3g)
Salt
1 tsp (7g)
Curry powder
1/4 tbsp (2g)
Dijon mustard
1 tsp (5g)
Ground cumin
1/4 tbsp (2g)
Paprika
1/4 tbsp (2g)
Garlic powder
1/4 tbsp (2g)
Onion powder
1/4 tbsp (2g)
Other
Mixed greens
1 1/2 cup (45g)
Ground beef (20% fat)
1 1/4 lbs (567g)
Sugar-free barbecue sauce
4 tbsp (60g)
Soups, Sauces, and Gravies
Chicken bouillon
5/8 cube (3g)
Vegetable broth
1/6 cup(s) (mL)
Beef Products
Ribeye, raw
10 oz (284g)
dinner 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
208cal, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 1.75x. 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. Basic chicken & spinach salad
913cal, 120p, 11c, 41f (per meal)
1/4 cup (68mL)
1 tbsp (15mL)
18 oz (510g)
6 cup(s) (180g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
lunch prep - 1 days
1. Basic ground turkey
657cal, 78p, 0c, 38f (per meal)
Recipe has been scaled from original by 0.88x. 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. Parmesan zucchini noodles
454cal, 10p, 11c, 39f (per meal)
Recipe has been scaled from original by 2.5x. 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.
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. Bacon zucchini noodles
542cal, 37p, 8c, 39f (per meal)
Recipe has been scaled from original by 1.67x. 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. Lemon pepper chicken breast
987cal, 169p, 4c, 31f (per meal)
3 1/3 tbsp (23g)
5 tsp (25mL)
3 1/3 lbs (1493g)
Recipe has been scaled from original by 3.33x. 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. Parmesan zucchini noodles
91cal, 2p, 2c, 8f (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.
dinner prep - 1 days
1. Marinaded chicken breast
1036cal, 185p, 5c, 31f (per meal)
Recipe has been scaled from original by 1.83x. 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.
dinner prep - 2 days
1. Beef and cabbage skillet
772cal, 52p, 8c, 57f (per meal)
1 1/4 lbs (567g)
5/8 cube (3g)
2 tsp (9g)
5/8 head, small (about 4-1/2" dia) (446g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat a large, walled skillet over medium heat.
2
Add the ground beef and break up into pieces. Using your fingers, break up the bouillon cube and sprinkle and mix in. Add a splash of water if necessary so that the bouillon fully dissolves.
3
Cook until beef is browned and mostly done.
4
Add in the mustard and mix.
5
Add the cabbage and mix.
6
Cook until cabbage is soft, but still firm, about 5 minutes.
7
Serve.
2. Bacon zucchini noodles
325cal, 22p, 5c, 23f (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
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 - 1 days
1. Curried pork chops
718cal, 118p, 1c, 27f (per meal)
3 dash, ground (1g)
3 dash (2g)
1/2 tbsp (8mL)
1/4 tbsp (2g)
3 chop (534g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Parmesan zucchini noodles
363cal, 8p, 9c, 31f (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 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 - 2 days
1. Steak with herb butter
531cal, 25p, 1c, 47f (per meal)
2 tsp (10mL)
2 tbsp (28g)
1 tsp (5g)
1 clove (3g)
1 tbsp (4g)
10 oz (284g)
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. Garlic zucchini noodles
530cal, 8p, 14c, 46f (per meal)
Recipe has been scaled from original by 6.5x. 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. 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 - 1 days
1. Pulled pork lettuce wrap
878cal, 81p, 9c, 57f (per meal)
4 tbsp (60g)
4 leaf, medium (32g)
1/6 cup(s) (mL)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 lbs (454g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Rub the seasonings on all sides of the meat.
2
Place pork in a slow cooker and pour the broth around it.
3
Cook in the slow cooker for 4 hours on high or 8 hours on low. When done, pork should shred relatively easily with two forks. If it doesn't, it needs more time.
4
When pork is done, transfer to a bowl and shred with two forks. Add in the broth and mix well.
5
Serve pork inside lettuce leaves and top with bbq sauce (1 tbsp per wrap).
