2500 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2500 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 (2475cal, 242g protein, 17g net carbs, 152g fat, 16g fiber per day) cannot be customized.
Day 1
2475cal, 215g protein, 21g net carbs, 160g fat, 22g fiber
14 2/3 oz (688cal, 82p, 0c, 40f)
3 1/2 cup(s) (571cal, 38p, 12c, 40f)
14 oz (898cal, 81p, 0c, 64f)
2 serving(s) (319cal, 14p, 9c, 17f)
Day 2
2475cal, 215g protein, 21g net carbs, 160g fat, 22g fiber
14 2/3 oz (688cal, 82p, 0c, 40f)
3 1/2 cup(s) (571cal, 38p, 12c, 40f)
14 oz (898cal, 81p, 0c, 64f)
2 serving(s) (319cal, 14p, 9c, 17f)
Day 3
2475cal, 282g protein, 4g net carbs, 147g fat, 1g fiber
29 1/3 oz (1164cal, 185p, 0c, 47f)
1 cup(s) (61cal, 1p, 3c, 5f)
21 1/3 oz (1245cal, 96p, 1c, 95f)
Day 4
2475cal, 282g protein, 4g net carbs, 147g fat, 1g fiber
29 1/3 oz (1164cal, 185p, 0c, 47f)
1 cup(s) (61cal, 1p, 3c, 5f)
21 1/3 oz (1245cal, 96p, 1c, 95f)
Day 5
2475cal, 246g protein, 24g net carbs, 148g fat, 14g fiber
10 1/2 ounce(s) (924cal, 53p, 2c, 77f)
3 serving(s) (293cal, 5p, 12c, 23f)
29 1/3 oz (1086cal, 186p, 5c, 34f)
1 serving(s) (163cal, 3p, 4c, 14f)
Day 6
2475cal, 246g protein, 24g net carbs, 148g fat, 14g fiber
10 1/2 ounce(s) (924cal, 53p, 2c, 77f)
3 serving(s) (293cal, 5p, 12c, 23f)
29 1/3 oz (1086cal, 186p, 5c, 34f)
1 serving(s) (163cal, 3p, 4c, 14f)
Day 7
2500cal, 206g protein, 24g net carbs, 157g fat, 40g fiber
3 wrap(s) (947cal, 72p, 11c, 58f)
1 serving(s) (351cal, 4p, 4c, 30f)
16 oz (1194cal, 130p, 9c, 70f)
Grocery List (29 items)
Other
Frozen cauliflower
9 cup (1021g)
Chicken, drumsticks, with skin
2 2/3 lbs (1210g)
Italian seasoning
1 tsp (4g)
Pork Products
Bacon, raw
7 slice(s) (198g)
Fats and Oils
Oil
1/3 lbs (164mL)
Olive oil
4 tbsp (57mL)
Poultry Products
Ground turkey, raw
29 1/3 oz (832g)
Boneless skinless chicken breast, raw
8 1/3 lbs (3734g)
Finfish and Shellfish Products
Salmon
1 3/4 lbs (794g)
Vegetables and Vegetable Products
Collard greens
2 lbs (907g)
Garlic
7 clove(s) (21g)
Frozen green beans
4 cup (484g)
Zucchini
2 medium (392g)
Romaine lettuce
3 leaf outer (84g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (195g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
1/2 oz (14g)
Rosemary, dried
1 tsp (1g)
Lemon pepper
1/4 cup (25g)
Mustard
1 tbsp (15g)
Fresh basil
4 tbsp, chopped (11g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (106mL)
Pesto sauce
4 tbsp (64g)
Beef Products
Ribeye, raw
1 1/3 lbs (595g)
Dairy and Egg Products
Butter
5/6 stick (91g)
Fresh mozzarella cheese
4 oz (113g)
Sausages and Luncheon Meats
Roast beef cold cuts
3/4 lbs (340g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (503g)
Lemon juice
1 tsp (5mL)
lunch prep - 2 days
1. Basic ground turkey
690 cals, 82p, 0c, 40f (per meal)
Recipe has been scaled from original by 1.83x. 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. Bacon cauliflower rice
570 cals, 38p, 12c, 40f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
dinner prep - 2 days
1. Simple salmon
900 cals, 81p, 0c, 64f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Garlic collard greens
320 cals, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Basic chicken breast
1165 cals, 185p, 0c, 47f (per meal)
Recipe has been scaled from original by 3.67x. 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. Cauliflower rice
60 cals, 1p, 3c, 5f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 2 days
1. Buffalo drumsticks
1245 cals, 96p, 1c, 95f (per meal)
1/2 cup (107mL)
4 tsp (20mL)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
2 2/3 lbs (1210g)
Recipe has been scaled from original by 1.33x. 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.
lunch prep - 2 days
1. Pepper steak
925 cals, 53p, 2c, 77f (per meal)
1 1/3 lbs (595g)
1 tsp (5g)
2 1/2 tbsp (37g)
1 tsp (1g)
1 3/4 tbsp, ground (12g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Buttered green beans
295 cals, 5p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Lemon pepper chicken breast
1085 cals, 186p, 5c, 35f (per meal)
1/4 cup (25g)
2 tbsp (28mL)
3 2/3 lbs (1643g)
Recipe has been scaled from original by 3.67x. 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. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (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. 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. Roast beef lettuce wrap with avocado
945 cals, 72p, 11c, 58f (per meal)
3 leaf outer (84g)
1 1/2 plum tomato (93g)
1 tbsp (15g)
3/4 lbs (340g)
1 1/2 avocado(s) (302g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
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 - 1 days
1. Caprese chicken
1195 cals, 130p, 9c, 70f (per meal)
1 tsp (4g)
4 tbsp (64g)
2 tsp (10mL)
6 cherry tomatoes (102g)
4 tbsp, chopped (11g)
4 oz (113g)
1 lbs (448g)
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.