2300 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2300 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 (2300cals, 230g protein, 17g net carbs, 139g fat 13g fiber per day) cannot be customized.
Day 1
2275cals, 171g protein, 16g net carbs, 166g fat 9g fiber per day
8 oz steak (475cal, 46p, 0c, 32f)
1 2/3 serving(s) (542cal, 37p, 8c, 39f)
1 serving(s) (82cal, 3p, 4c, 5f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 2
2325cals, 222g protein, 20g net carbs, 145g fat 13g fiber per day
18 oz (899cal, 120p, 12c, 37f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 3
2300cals, 316g protein, 21g net carbs, 101g fat 12g fiber per day
18 oz (899cal, 120p, 12c, 37f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
28 oz (1105cal, 179p, 2c, 42f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 4
2350cals, 293g protein, 14g net carbs, 117g fat 16g fiber per day
4 wrap(s) (878cal, 107p, 6c, 42f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
28 oz (1105cal, 179p, 2c, 42f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 5
2300cals, 195g protein, 17g net carbs, 152g fat 18g fiber per day
4 wrap(s) (878cal, 107p, 6c, 42f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
16 oz (936cal, 80p, 1c, 68f)
1 1/3 serving(s) (170cal, 2p, 7c, 14f)
Day 6
2225cals, 219g protein, 9g net carbs, 144g fat 5g fiber per day
26 2/3 oz (989cal, 135p, 0c, 50f)
1 cup(s) (134cal, 3p, 2c, 12f)
16 oz (936cal, 80p, 1c, 68f)
1 1/3 serving(s) (170cal, 2p, 7c, 14f)
Day 7
2275cals, 196g protein, 20g net carbs, 148g fat 20g fiber per day
26 2/3 oz (989cal, 135p, 0c, 50f)
1 cup(s) (134cal, 3p, 2c, 12f)
6 oz salmon (783cal, 41p, 13c, 57f)
2 serving(s) (366cal, 18p, 5c, 29f)
Grocery List (31 items)
Other
Chicken, drumsticks, with skin
4 1/3 lbs (1965g)
Italian seasoning
2/3 container (.75 oz) (15g)
Pork rinds
1 oz (28g)
Mixed greens
3 cup (90g)
Spices and Herbs
Black pepper
4 1/2 g (5g)
Salt
3/4 oz (21g)
Fresh basil
36 leaves (18g)
Chili powder
2 tbsp (16g)
Cajun seasoning
1/2 tbsp (3g)
Dijon mustard
1 tsp (6g)
Fats and Oils
Oil
3 1/4 oz (99mL)
Olive oil
1/3 lbs (165mL)
Balsamic vinaigrette
1/2 lbs (255mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 cup (254mL)
Hot sauce
2 tbsp (30mL)
Vegetables and Vegetable Products
Tomatoes
13 medium whole (2-3/5" dia) (1619g)
Zucchini
3 medium (621g)
Frozen sugar snap peas
2/3 cup (96g)
Romaine lettuce
8 leaf outer (224g)
Garlic
1 1/3 clove(s) (4g)
Frozen broccoli
2 cup (182g)
Pork Products
Bacon, raw
6 1/3 slice(s) (180g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
Poultry Products
Boneless skinless chicken breast, raw
7 3/4 lbs (3515g)
Fruits and Fruit Juices
Green olives
36 large (158g)
Avocados
2 avocado(s) (419g)
Nut and Seed Products
Walnuts
14 tbsp, shelled (88g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Dairy and Egg Products
Butter
2 tbsp (28g)
Finfish and Shellfish Products
Cod, raw
3 1/3 lbs (1511g)
Salmon
6 oz (170g)
dinner prep - 2 days
1. Buffalo drumsticks
1089cal, 84p, 1c, 83f (per meal)
2 1/3 lbs (1058g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
3 1/2 tsp (17mL)
6 1/4 tbsp (93mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
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
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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. Classic steak
475cal, 46p, 0c, 32f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140°F/60°C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
1 tsp (5mL)
2/3 cup (96g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. 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. Baked chicken with tomatoes & olives
899cal, 120p, 12c, 37f (per meal)
36 leaves (18g)
2 1/4 lbs (1021g)
2 tbsp (16g)
1/2 tbsp (1g)
36 large (158g)
1/2 tbsp (9g)
2 tbsp (30mL)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Bacon zucchini noodles
244cal, 17p, 3c, 18f (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.
dinner prep - 2 days
1. Balsamic chicken breast
1105cal, 179p, 2c, 42f (per meal)
1 3/4 tsp (6g)
2 1/3 tbsp (35mL)
14 tbsp (210mL)
3 1/2 lbs (1588g)
Recipe has been scaled from original by 3.5x. 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. 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 - 2 days
1. Buffalo chicken lettuce wrap
878cal, 107p, 6c, 42f (per meal)
2/3 cup cherry tomatoes (99g)
2 lbs (907g)
4 tsp (20mL)
8 leaf outer (224g)
2/3 cup (160mL)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1 1/3 avocado(s) (268g)
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.
dinner prep - 2 days
1. Low carb fried chicken
936cal, 80p, 1c, 68f (per meal)
1 oz (28g)
2 lbs (907g)
1/2 tbsp (3g)
2 tbsp (30mL)
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
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Sauteed garlic & herb tomatoes
170cal, 2p, 7c, 14f (per meal)
1/4 tbsp (4g)
2 tsp (7g)
1 1/3 pint, cherry tomatoes (397g)
1 1/3 clove(s) (4g)
2 tbsp (30mL)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.67x. 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. Simple roasted cod
989cal, 135p, 0c, 50f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. 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. Salmon avocado salad
783cal, 41p, 13c, 57f (per meal)
3 dash (1g)
3 cup (90g)
3/4 avocado(s) (151g)
6 tbsp cherry tomatoes (56g)
3 tbsp (45mL)
1 tsp (6g)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Season salmon with the italian seasoning and some salt and pepper. Spread the dijon on top.
3
Put salmon on a lined baking sheet and cook for 15-20 minutes or until salmon is flaky and opaque. Set aside.
4
Toss remaining ingredients in a bowl. Add salmon on top and serve.
