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 (2275cal, 197g protein, 16g net carbs, 153g fat, 14g fiber per day) cannot be customized.
Day 1
2250cal, 216g protein, 16g net carbs, 144g fat, 9g fiber
24 oz (952cal, 151p, 0c, 39f)
2 cup(s) (142cal, 6p, 2c, 9f)
Day 2
2325cal, 145g protein, 22g net carbs, 179g fat, 10g fiber
Day 3
2275cal, 183g protein, 14g net carbs, 156g fat, 22g fiber
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 oz (172cal, 10p, 1c, 14f)
20 oz (1170cal, 100p, 1c, 85f)
Day 4
2275cal, 261g protein, 8g net carbs, 128g fat, 12g fiber
24 oz (888cal, 152p, 4c, 28f)
3 cup(s) (214cal, 9p, 3c, 14f)
20 oz (1170cal, 100p, 1c, 85f)
Day 5
2250cal, 254g protein, 16g net carbs, 123g fat, 16g fiber
26 oz (918cal, 164p, 5c, 27f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
21 1/3 oz (880cal, 78p, 0c, 60f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Day 6
2275cal, 154g protein, 17g net carbs, 169g fat, 19g fiber
9 oz (886cal, 63p, 4c, 68f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
21 1/3 oz (880cal, 78p, 0c, 60f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Day 7
2300cal, 163g protein, 21g net carbs, 170g fat, 9g fiber
9 oz (886cal, 63p, 4c, 68f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
14 2/3 oz (688cal, 82p, 0c, 40f)
1 1/2 serving(s) (454cal, 15p, 9c, 38f)
Grocery List (36 items)
Fats and Oils
Oil
2 oz (66mL)
Olive oil
13 tbsp (192mL)
Marinade sauce
13 tbsp (194mL)
Other
Frozen riced cauliflower
5 cup, frozen (530g)
Italian pork sausage, raw
8 link (861g)
Mixed greens
1 3/4 cup (53g)
Chicken, drumsticks, with skin
2 1/2 lbs (1134g)
Pork rinds
1 1/4 oz (35g)
Vegetables and Vegetable Products
Fresh spinach
22 1/2 cup(s) (675g)
Garlic
9 3/4 clove(s) (29g)
Frozen broccoli
2 cup (182g)
Asparagus
2/3 lbs (302g)
Onion
1/2 small (31g)
Tomatoes
1/2 cup, chopped (79g)
Zucchini
4 1/2 medium (898g)
Mushrooms
3/4 lbs (340g)
Cauliflower
1 1/2 cup chopped (161g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2072g)
Chicken wings, with skin, raw
2 2/3 lbs (1211g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Ground turkey, raw
14 2/3 oz (416g)
Spices and Herbs
Black pepper
4 g (4g)
Salt
1 oz (28g)
Cajun seasoning
1/2 tbsp (4g)
Lemon pepper
1 1/2 tbsp (10g)
Curry powder
4 tbsp (25g)
Dairy and Egg Products
Butter
1/4 cup (66g)
Cheese
3 oz (85g)
Heavy cream
2 tbsp (29mL)
Pork Products
Pork shoulder
1 lbs (453g)
Fruits and Fruit Juices
Lemon juice
1 fl oz (33mL)
Avocados
1 1/2 avocado(s) (276g)
Lime juice
1 3/4 tsp (9mL)
Finfish and Shellfish Products
Canned tuna
1 3/4 can (301g)
Soups, Sauces, and Gravies
Hot sauce
2 1/2 tbsp (38mL)
Beverages
Water
3/4 cup(s) (178mL)
lunch prep - 1 days
1. Basic chicken breast
950 cals, 151p, 0c, 39f (per meal)
Recipe has been scaled from original by 1.5x. 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. Spinach cauliflower mince
140 cals, 6p, 2c, 9f (per meal)
2 tsp (10mL)
2 cup, frozen (212g)
1 cup(s) (30g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
dinner prep - 2 days
1. Italian sausage
1030 cals, 56p, 12c, 84f (per meal)
8 link (861g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Buttered broccoli
135 cals, 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.
lunch prep - 1 days
1. Slow cooker carnitas
820 cals, 79p, 0c, 56f (per meal)
1 lbs (453g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Asparagus
335 cals, 7p, 8c, 28f (per meal)
2/3 lbs (302g)
2 tbsp (30mL)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
2 tbsp (30mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 1 days
1. Avocado tuna salad
765 cals, 71p, 10c, 42f (per meal)
7/8 avocado(s) (176g)
1 3/4 tsp (9mL)
1/4 tsp (1g)
1/4 tsp (0g)
1 3/4 cup (53g)
1/2 small (31g)
1 3/4 can (301g)
1/2 cup, chopped (79g)
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.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Low carb fried chicken
1170 cals, 100p, 1c, 85f (per meal)
2 1/2 lbs (1134g)
1 1/4 oz (35g)
1/2 tbsp (4g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 0.83x. 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.
lunch prep - 1 days
1. Lemon pepper chicken breast
890 cals, 152p, 4c, 28f (per meal)
1 1/2 tbsp (10g)
3/4 tbsp (11mL)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. 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. Spinach cauliflower mince
215 cals, 9p, 3c, 14f (per meal)
1 tbsp (15mL)
3 cup, frozen (318g)
1 1/2 cup(s) (45g)
3 clove(s) (9g)
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
lunch prep - 1 days
1. Marinaded chicken breast
920 cals, 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. Garlic zucchini noodles
205 cals, 3p, 5c, 18f (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
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 - 2 days
1. Indian chicken wings
880 cals, 78p, 0c, 60f (per meal)
4 tbsp (25g)
1 tbsp (16g)
2 2/3 lbs (1211g)
2 tsp (10mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
2 1/2 clove (8g)
5 dash, ground (1g)
5 dash (4g)
2 1/2 tbsp (38mL)
20 cup(s) (600g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Chicken thighs and mushrooms
885 cals, 63p, 4c, 68f (per meal)
3 tbsp (45mL)
3/4 lbs (340g)
3 dash (1g)
3/4 cup(s) (178mL)
1 1/2 tbsp (21g)
3 dash (0g)
3 thigh (6 oz ea) (510g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Garlic zucchini noodles
270 cals, 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.
dinner prep - 1 days
1. Basic ground turkey
690 cals, 82p, 0c, 40f (per meal)
Recipe has been scaled from original by 0.92x. 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. Cheesy cauliflower mashed 'potatoes'
455 cals, 15p, 9c, 38f (per meal)
1 1/2 dash, ground (0g)
3 dash (2g)
1 1/2 slice (1 oz each) (42g)
2 tbsp (30mL)
1 tbsp (16g)
1 1/2 cup chopped (161g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients (besides the cheese) in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash with a fork.
4
Lay cheese slices on top and microwave a couple more minutes until melted.
5
Serve.