2400 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2400 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 (2400cal, 209g protein, 18g net carbs, 157g fat, 16g fiber per day) cannot be customized.
Day 1
2425cal, 148g protein, 19g net carbs, 191g fat, 8g fiber
2 1/2 sausage link(s) (1170cal, 43p, 14c, 103f)
2 1/2 thigh (1130cal, 104p, 2c, 79f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 2
2400cal, 216g protein, 25g net carbs, 153g fat, 14g fiber
2 1/2 sausage link(s) (1170cal, 43p, 14c, 103f)
26 2/3 oz (987cal, 169p, 4c, 31f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 3
2350cal, 249g protein, 24g net carbs, 133g fat, 17g fiber
1 1/2 serving(s) (771cal, 59p, 8c, 55f)
2 serving(s) (366cal, 18p, 5c, 29f)
26 2/3 oz (987cal, 169p, 4c, 31f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 4
2425cal, 191g protein, 22g net carbs, 162g fat, 28g fiber
2 2/3 serving(s) (812cal, 107p, 10c, 37f)
1 serving(s) (351cal, 4p, 4c, 30f)
2 wrap(s) (439cal, 54p, 3c, 21f)
3 1/3 oz (382cal, 22p, 3c, 32f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 5
2425cal, 249g protein, 12g net carbs, 148g fat, 15g fiber
26 2/3 oz (1058cal, 168p, 0c, 43f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 wrap(s) (439cal, 54p, 3c, 21f)
3 1/3 oz (382cal, 22p, 3c, 32f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 6
2350cal, 206g protein, 13g net carbs, 157g fat, 15g fiber
24 oz (947cal, 153p, 2c, 36f)
2 1/2 cup(s) (178cal, 8p, 3c, 12f)
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 7
2350cal, 206g protein, 13g net carbs, 157g fat, 15g fiber
24 oz (947cal, 153p, 2c, 36f)
2 1/2 cup(s) (178cal, 8p, 3c, 12f)
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
2 serving(s) (435cal, 4p, 3c, 43f)
Grocery List (36 items)
Sausages and Luncheon Meats
Pork sausage, raw
5 link (4oz ea) (565g)
Vegetables and Vegetable Products
Onion
2 medium (2-1/2" dia) (220g)
Tomatoes
3 medium whole (2-3/5" dia) (371g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Fresh spinach
8 cup(s) (235g)
Romaine lettuce
4 leaf outer (112g)
Garlic
5 clove(s) (15g)
Dairy and Egg Products
Butter
2 1/2 tbsp (36g)
Blue cheese
1 1/4 oz (35g)
Cheese
6 2/3 oz (189g)
Goat cheese
1/2 lbs (198g)
Other
Frozen cauliflower
3 3/4 cup (425g)
Rotisserie chicken, cooked
1/2 lbs (255g)
Frozen riced cauliflower
5 cup, frozen (530g)
Italian seasoning
1/2 tbsp (5g)
Mixed greens
7 cup (210g)
Fruits and Fruit Juices
Lime juice
3 tbsp (45mL)
Avocados
3 avocado(s) (637g)
Lemon juice
2 1/2 tsp (13mL)
Fats and Oils
Olive oil
3 oz (98mL)
Salad dressing
4 tbsp (60mL)
Oil
1/4 lbs (102mL)
Balsamic vinaigrette
3/4 cup (180mL)
Spices and Herbs
Garlic powder
1/4 tbsp (2g)
Salt
1 tsp (7g)
Black pepper
1 tsp, ground (2g)
Paprika
1/3 tsp (1g)
Thyme, dried
1/2 tsp, ground (1g)
Lemon pepper
3 1/3 tbsp (23g)
Poultry Products
Chicken thighs, with bone and skin, raw
2 1/2 thigh (6 oz ea) (425g)
Boneless skinless chicken breast, raw
10 lbs (4508g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Macadamia nuts, shelled, roasted
1/2 lbs (227g)
Sunflower kernels
2 1/3 tbsp (28g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
Pork Products
Bacon
7 slice(s) (70g)
lunch prep - 2 days
1. Bangers and cauliflower mash
1170 cals, 43p, 14c, 103f (per meal)
5 link (4oz ea) (565g)
2 1/2 small (175g)
2 1/2 tbsp (36g)
3 3/4 cup (425g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the butter. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining butter. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 1 days
1. Blue cheese stuffed chicken thighs
1130 cals, 104p, 2c, 79f (per meal)
1/3 tsp (1g)
1 tsp (5mL)
1/2 tsp, ground (1g)
1 1/4 oz (35g)
2 1/2 thigh (6 oz ea) (425g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Lemon pepper chicken breast
985 cals, 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Rotisserie chicken & tomato salad
770 cals, 59p, 8c, 55f (per meal)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3/8 cucumber (8-1/4") (113g)
3/4 large whole (3" dia) (137g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
lunch prep - 1 days
1. Basic chicken & spinach salad
810 cals, 107p, 10c, 37f (per meal)
4 tbsp (60mL)
1 tbsp (13mL)
16 oz (454g)
5 1/3 cup(s) (160g)
Recipe has been scaled from original by 1.33x. 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.
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 - 2 days
1. Buffalo chicken lettuce wrap
440 cals, 54p, 3c, 21f (per meal)
2 tsp (10mL)
4 leaf outer (112g)
1 lbs (454g)
1/3 cup (80mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2/3 avocado(s) (134g)
1/3 cup cherry tomatoes (50g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Basic chicken breast
1060 cals, 168p, 0c, 43f (per meal)
Recipe has been scaled from original by 1.67x. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Balsamic chicken breast
945 cals, 153p, 2c, 36f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3/4 cup (180mL)
3 lbs (1361g)
Recipe has been scaled from original by 3x. 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. Spinach cauliflower mince
180 cals, 8p, 3c, 12f (per meal)
5 tsp (25mL)
5 cup, frozen (530g)
2 1/2 cup(s) (75g)
5 clove(s) (15g)
Recipe has been scaled from original by 1.67x. 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. Bacon & goat cheese salad
795 cals, 41p, 5c, 67f (per meal)
2 1/3 tbsp (28g)
7 slice(s) (70g)
2 1/3 tbsp (35mL)
1/2 lbs (198g)
7 cup (210g)
Recipe has been scaled from original by 7x. 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.