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 (2375cals, 179g protein, 21g net carbs, 172g fat 10g fiber per day) cannot be customized.
Day 1
2400cals, 202g protein, 26g net carbs, 155g fat 24g fiber per day
21 1/3 oz (790cal, 135p, 3c, 25f)
3/4 serving(s) (393cal, 17p, 5c, 33f)
6 2/3 ham taco(s) (790cal, 45p, 15c, 54f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 2
2400cals, 182g protein, 6g net carbs, 182g fat 2g fiber per day
18 2/3 oz (1089cal, 84p, 1c, 83f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Day 3
2375cals, 175g protein, 9g net carbs, 179g fat 4g fiber per day
24 oz (1013cal, 86p, 1c, 74f)
1 serving(s) (182cal, 4p, 5c, 16f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Day 4
2375cals, 191g protein, 23g net carbs, 164g fat 9g fiber per day
2 1/2 thigh (1130cal, 104p, 2c, 79f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/3 lbs (928cal, 81p, 5c, 65f)
3 1/2 serving(s) (253cal, 5p, 14c, 16f)
Day 5
2350cals, 171g protein, 30g net carbs, 167g fat 13g fiber per day
12 oz (770cal, 77p, 1c, 51f)
2 1/4 serving(s) (408cal, 9p, 10c, 35f)
1 1/3 lbs (928cal, 81p, 5c, 65f)
3 1/2 serving(s) (253cal, 5p, 14c, 16f)
Day 6
2400cals, 144g protein, 25g net carbs, 188g fat 10g fiber per day
12 oz (770cal, 77p, 1c, 51f)
2 1/4 serving(s) (408cal, 9p, 10c, 35f)
9 oz (718cal, 54p, 3c, 54f)
1 2/3 serving(s) (508cal, 5p, 11c, 48f)
Day 7
2375cals, 186g protein, 27g net carbs, 167g fat 5g fiber per day
20 oz (1151cal, 127p, 13c, 66f)
9 oz (718cal, 54p, 3c, 54f)
1 2/3 serving(s) (508cal, 5p, 11c, 48f)
Grocery List (37 items)
Dairy and Egg Products
Cheese
6 1/2 oz (181g)
Parmesan cheese
2 1/4 oz (65g)
Butter
2 tsp (9g)
Blue cheese
1 1/4 oz (35g)
Heavy cream
1 cup (266mL)
Soups, Sauces, and Gravies
Salsa
6 2/3 tbsp (120g)
Frank's red hot sauce
10 1/4 tbsp (154mL)
Hot sauce
1 tbsp (15mL)
Other
Guacamole, store-bought
13 1/3 tbsp (206g)
Chicken, drumsticks, with skin
3 1/3 lbs (1512g)
Pork rinds
1/2 oz (14g)
Ranch dressing mix
5/8 packet (1 oz) (18g)
Sausages and Luncheon Meats
Ham cold cuts
6 2/3 slice (153g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
2 oz (57g)
Coconut milk, canned
1/6 can (86mL)
Fats and Oils
Olive oil
5 oz (158mL)
Oil
2 oz (63mL)
Ranch dressing
5 tbsp (75mL)
Vegetables and Vegetable Products
Zucchini
7 1/4 medium (1421g)
Garlic
6 1/2 clove(s) (20g)
Frozen green beans
4 2/3 cup (565g)
Tomatoes
1 small whole (2-2/5" dia) (91g)
Spices and Herbs
Lemon pepper
4 tsp (9g)
Black pepper
2 1/2 g (3g)
Salt
1/4 oz (7g)
Cajun seasoning
1/4 tbsp (1g)
Paprika
1/3 tsp (1g)
Thyme, dried
1/4 tbsp, ground (1g)
Fresh basil
3 tbsp leaves, whole (5g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1157g)
Chicken wings, with skin, raw
4 lbs (1891g)
Chicken thighs, with bone and skin, raw
2 1/2 lbs (1105g)
Baked Products
Baking powder
4 tsp (20g)
Fruits and Fruit Juices
Strawberries
1 2/3 cup, sliced (277g)
Lemon juice
3/4 tbsp (11mL)
Avocados
3/8 avocado(s) (75g)
Finfish and Shellfish Products
Salmon
18 oz (510g)
dinner prep - 1 days
1. Ham tacos
790cal, 45p, 15c, 54f (per meal)
6 2/3 tbsp, shredded (47g)
6 2/3 tbsp (120g)
13 1/3 tbsp (206g)
6 2/3 slice (153g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Use tin foil to prop up the ham into a taco shell shape.
2
Broil in the oven for a few minutes until crispy. They might seem a little bit floppy, but once they cool for a few minutes, they will stiffen up.
3
Add in the guacamole, salsa, and cheese to the shells.
4
Serve
lunch prep - 1 days
1. Lemon pepper chicken breast
790cal, 136p, 4c, 25f (per meal)
4 tsp (9g)
2 tsp (10mL)
1 1/3 lbs (597g)
Recipe has been scaled from original by 1.33x. 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. Cheesy zucchini noodles
393cal, 17p, 5c, 33f (per meal)
1/2 cup, shredded (64g)
3/4 tbsp (4g)
3/4 tbsp (11mL)
3/4 medium (147g)
Recipe has been scaled from original by 0.75x. 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 zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
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. Garlic zucchini noodles
82cal, 1p, 2c, 7f (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. 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.
lunch prep - 1 days
1. Low carb fried chicken
936cal, 80p, 1c, 68f (per meal)
1/2 oz (14g)
1 lbs (454g)
1/4 tbsp (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. 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. Buffalo chicken wings
1013cal, 86p, 1c, 74f (per meal)
4 tbsp (60mL)
1 1/2 lbs (681g)
3 dash, ground (1g)
3 dash (2g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. 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.
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. Parmesan zucchini noodles
182cal, 4p, 5c, 16f (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 - 2 days
1. Garlic parmesan wings
928cal, 81p, 5c, 65f (per meal)
1/3 cup (33g)
2 tsp (9g)
5 1/3 clove(s) (16g)
4 tsp (20g)
2 2/3 lbs (1210g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Olive oil drizzled green beans
253cal, 5p, 14c, 17f (per meal)
2 1/3 tbsp (35mL)
4 2/3 cup (565g)
1/2 tsp (1g)
1/2 tsp (0g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
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. Blue cheese stuffed chicken thighs
1130cal, 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. Roasted tomatoes
60cal, 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. Baked chicken thighs
770cal, 77p, 1c, 51f (per meal)
Recipe has been scaled from original by 0.5x. 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. Parmesan zucchini noodles
408cal, 9p, 10c, 35f (per meal)
Recipe has been scaled from original by 4.5x. 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 - 2 days
1. Salmon with avocado sauce
718cal, 54p, 3c, 54f (per meal)
3 tbsp leaves, whole (5g)
3/4 tbsp (11mL)
3/4 clove(s) (2g)
1/6 can (85mL)
3/4 tbsp (11mL)
18 oz (510g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add salmon and cook for about 6-8 skin-side down or until salmon is fully cooked.
2
Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.
3
Plate salmon and pour sauce on top. Serve.
2. Strawberries and cream
508cal, 5p, 11c, 48f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
lunch prep - 1 days
1. Ranch chicken
1151cal, 127p, 13c, 66f (per meal)
5/8 packet (1 oz) (18g)
1 1/4 tbsp (19mL)
1 1/4 lbs (560g)
5 tbsp (75mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.