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 (2475cals, 220g protein, 22g net carbs, 162g fat 11g fiber per day) cannot be customized.
Day 1
2500cals, 211g protein, 22g net carbs, 171g fat 9g fiber per day
3 chop(s) (1035cal, 120p, 5c, 59f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
Day 2
2450cals, 224g protein, 25g net carbs, 156g fat 12g fiber per day
2 chop(s) (857cal, 82p, 6c, 55f)
2/3 serving(s) (349cal, 15p, 5c, 29f)
3 chop(s) (1035cal, 120p, 5c, 59f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
Day 3
2475cals, 175g protein, 28g net carbs, 181g fat 10g fiber per day
2 chop(s) (857cal, 82p, 6c, 55f)
2/3 serving(s) (349cal, 15p, 5c, 29f)
2 1/3 serving(s) (1272cal, 77p, 17c, 97f)
Day 4
2475cals, 247g protein, 21g net carbs, 149g fat 15g fiber per day
21 1/3 oz (791cal, 108p, 0c, 40f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
16 oz (952cal, 101p, 0c, 61f)
4 serving(s) (326cal, 11p, 16c, 19f)
Day 5
2475cals, 247g protein, 21g net carbs, 149g fat 15g fiber per day
21 1/3 oz (791cal, 108p, 0c, 40f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
16 oz (952cal, 101p, 0c, 61f)
4 serving(s) (326cal, 11p, 16c, 19f)
Day 6
2450cals, 218g protein, 18g net carbs, 165g fat 7g fiber per day
16 oz (1072cal, 93p, 4c, 75f)
1 serving(s) (182cal, 4p, 5c, 16f)
13 1/3 oz (765cal, 91p, 4c, 43f)
1 1/3 serving(s) (434cal, 30p, 6c, 31f)
Day 7
2450cals, 218g protein, 18g net carbs, 165g fat 7g fiber per day
16 oz (1072cal, 93p, 4c, 75f)
1 serving(s) (182cal, 4p, 5c, 16f)
13 1/3 oz (765cal, 91p, 4c, 43f)
1 1/3 serving(s) (434cal, 30p, 6c, 31f)
Grocery List (25 items)
Fats and Oils
Olive oil
1/2 lbs (278mL)
Oil
5 tbsp (75mL)
Caesar salad dressing
6 3/4 tbsp (98g)
Vegetables and Vegetable Products
Frozen sugar snap peas
8 2/3 cup (1248g)
Mushrooms
6 oz (170g)
Garlic
6 clove(s) (18g)
Zucchini
11 medium (2123g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
1/2 tbsp (1g)
Ground coriander
2 tbsp (10g)
Ground cumin
2 tbsp (12g)
Thyme, dried
1/2 tbsp, leaves (1g)
Other
Ranch dressing mix
3/4 packet (1 oz) (21g)
Rotisserie chicken, cooked
2 lbs (907g)
Pork Products
Pork loin chops, boneless, raw
10 chop (1850g)
Bacon, raw
12 2/3 slice(s) (359g)
Dairy and Egg Products
Cheese
14 1/3 oz (405g)
Butter
3/4 tbsp (11g)
Parmesan cheese
3/4 cup (62g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 1/2 thigh (6 oz ea) (255g)
Boneless skinless chicken breast, raw
1 2/3 lbs (756g)
Beverages
Water
3/8 cup(s) (91mL)
Finfish and Shellfish Products
Cod, raw
2 2/3 lbs (1209g)
Salmon
2 lbs (907g)
Fruits and Fruit Juices
Lemon
1 1/3 large (112g)
dinner prep - 2 days
1. Ranch pork chops
1035cal, 120p, 5c, 59f (per meal)
3/4 packet (1 oz) (21g)
3 tbsp (45mL)
6 chop (1110g)
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
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Olive oil drizzled sugar snap peas
204cal, 7p, 10c, 12f (per meal)
5 tsp (25mL)
3 1/3 cup (480g)
1/3 tsp (1g)
1/3 tsp (0g)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 1 days
1. Chicken thighs and mushrooms
886cal, 63p, 4c, 68f (per meal)
1 1/2 thigh (6 oz ea) (255g)
1 1/2 dash (0g)
3/4 tbsp (11g)
3/8 cup(s) (90mL)
1 1/2 dash (1g)
6 oz (170g)
1 1/2 tbsp (23mL)
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
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.
lunch prep - 2 days
1. Coriander and cumin rubbed pork chops
857cal, 82p, 6c, 55f (per meal)
4 dash (0g)
4 chop (740g)
4 tbsp (60mL)
2 tbsp (10g)
2 tbsp (12g)
6 clove(s) (18g)
1 tsp (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Cheesy zucchini noodles
349cal, 16p, 5c, 29f (per meal)
1 cup, shredded (113g)
4 tsp (7g)
4 tsp (20mL)
1 1/3 medium (261g)
Recipe has been scaled from original by 1.33x. 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 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 - 1 days
1. Cheesy zucchini noodles w/ bacon
1272cal, 77p, 18c, 97f (per meal)
2 1/3 slice(s) (66g)
2 1/3 medium (457g)
2 1/3 tbsp (12g)
1 3/4 cup, shredded (198g)
Recipe has been scaled from original by 2.33x. 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 cheese and bacon bits and heat through until the cheese is melted.
4
Remove from heat, top with parmesan, and serve.
dinner prep - 2 days
1. Rotisserie chicken
952cal, 101p, 0c, 61f (per meal)
1 lbs (454g)
1
Pull chicken off of bones.
2
Serve.
2. Olive oil drizzled sugar snap peas
326cal, 11p, 16c, 19f (per meal)
2 2/3 tbsp (40mL)
5 1/3 cup (768g)
4 dash (2g)
4 dash (0g)
Recipe has been scaled from original by 4x. 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.
lunch prep - 2 days
1. Simple roasted cod
791cal, 108p, 0c, 40f (per meal)
Recipe has been scaled from original by 1.33x. 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. Bacon zucchini noodles
407cal, 28p, 6c, 29f (per meal)
Recipe has been scaled from original by 2.5x. 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. Caesar chicken breasts
765cal, 91p, 4c, 43f (per meal)
6 2/3 tbsp (33g)
6 2/3 tbsp (98g)
1 2/3 lbs (756g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Bacon zucchini noodles
434cal, 30p, 6c, 31f (per meal)
Recipe has been scaled from original by 2.67x. 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. Slow-baked salmon with lemon and thyme
1072cal, 93p, 4c, 75f (per meal)
2 lbs (907g)
2 tbsp (30mL)
1/2 tbsp, leaves (1g)
1 1/3 large (112g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Parmesan zucchini noodles
182cal, 4p, 5c, 16f (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 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.