2600 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2600 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 (2600cals, 238g protein, 23g net carbs, 165g fat 15g fiber per day) cannot be customized.
Day 1
2550cals, 177g protein, 29g net carbs, 188g fat 13g fiber per day
13 1/3 oz (778cal, 60p, 1c, 59f)
3 serving(s) (489cal, 8p, 13c, 42f)
14 2/3 oz (842cal, 100p, 4c, 47f)
2 1/2 serving(s) (454cal, 10p, 11c, 39f)
Day 2
2600cals, 174g protein, 29g net carbs, 192g fat 17g fiber per day
13 1/3 oz (778cal, 60p, 1c, 59f)
3 serving(s) (489cal, 8p, 13c, 42f)
1 2/3 serving(s) (791cal, 100p, 13c, 37f)
3/4 cup (549cal, 7p, 3c, 53f)
Day 3
2600cals, 265g protein, 29g net carbs, 152g fat 16g fiber per day
24 oz (888cal, 152p, 4c, 28f)
1 1/2 serving(s) (379cal, 6p, 9c, 34f)
1 2/3 serving(s) (791cal, 100p, 13c, 37f)
3/4 cup (549cal, 7p, 3c, 53f)
Day 4
2575cals, 317g protein, 25g net carbs, 130g fat 11g fiber per day
24 oz (888cal, 152p, 4c, 28f)
1 1/2 serving(s) (379cal, 6p, 9c, 34f)
24 oz (947cal, 153p, 2c, 36f)
2 1/4 serving(s) (367cal, 6p, 10c, 32f)
Day 5
2625cals, 235g protein, 25g net carbs, 161g fat 33g fiber per day
3 wrap(s) (947cal, 72p, 11c, 58f)
1/2 cup (366cal, 5p, 2c, 36f)
24 oz (947cal, 153p, 2c, 36f)
2 1/4 serving(s) (367cal, 6p, 10c, 32f)
Day 6
2575cals, 250g protein, 13g net carbs, 166g fat 9g fiber per day
26 oz (1032cal, 164p, 0c, 42f)
2 cup(s) (267cal, 6p, 4c, 23f)
9 oz (886cal, 63p, 4c, 68f)
3/4 serving(s) (393cal, 17p, 5c, 33f)
Day 7
2575cals, 250g protein, 13g net carbs, 166g fat 9g fiber per day
26 oz (1032cal, 164p, 0c, 42f)
2 cup(s) (267cal, 6p, 4c, 23f)
9 oz (886cal, 63p, 4c, 68f)
3/4 serving(s) (393cal, 17p, 5c, 33f)
Grocery List (33 items)
Dairy and Egg Products
Parmesan cheese
1/2 cup (38g)
Nonfat greek yogurt, plain
13 1/4 tbsp (233g)
Heavy cream
6 tbsp (91mL)
Butter
1/2 cup (121g)
Cheese
1 cup, shredded (127g)
Fats and Oils
Olive oil
1 1/3 cup (285mL)
Caesar salad dressing
1/4 cup (54g)
Oil
3 oz (90mL)
Mayonnaise
5 tbsp (75mL)
Balsamic vinaigrette
3/4 cup (180mL)
Vegetables and Vegetable Products
Zucchini
14 1/2 medium (2842g)
Garlic
6 3/4 clove (20g)
Onion
13 1/4 tbsp, chopped (133g)
Raw celery
3 1/3 stalk, small (5" long) (57g)
Cauliflower
3 cup chopped (321g)
Tomatoes
1 1/2 plum tomato (93g)
Romaine lettuce
3 leaf outer (84g)
Mushrooms
3/4 lbs (340g)
Frozen broccoli
4 cup (364g)
Poultry Products
Boneless skinless chicken breast, raw
12 lbs (5333g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Other
Chicken, drumsticks, with skin
1 2/3 lbs (756g)
Mixed greens
3 1/3 cup (100g)
Italian seasoning
1/2 tbsp (5g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
1/3 oz (9g)
Lemon pepper
3 tbsp (21g)
Mustard
1 tbsp (15g)
Soups, Sauces, and Gravies
Frank's red hot sauce
7 1/3 fl oz (217mL)
Nut and Seed Products
Pecans
2 cup, halves (198g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (302g)
Sausages and Luncheon Meats
Roast beef cold cuts
3/4 lbs (340g)
Beverages
Water
3/4 cup(s) (178mL)
dinner prep - 1 days
1. Caesar chicken breasts
842cal, 100p, 4c, 47f (per meal)
1/4 cup (18g)
1/4 cup (54g)
14 2/3 oz (416g)
Recipe has been scaled from original by 0.92x. 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. Parmesan zucchini noodles
454cal, 10p, 11c, 39f (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
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.
lunch prep - 2 days
1. Buffalo drumsticks
778cal, 60p, 1c, 59f (per meal)
1 2/3 lbs (756g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
2 1/2 tsp (13mL)
1/4 cup (67mL)
Recipe has been scaled from original by 0.83x. 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
489cal, 8p, 13c, 42f (per meal)
Recipe has been scaled from original by 6x. 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. Buffalo chicken salad
791cal, 100p, 13c, 37f (per meal)
5 tbsp (75mL)
13 1/3 tbsp, chopped (133g)
10 tbsp (150mL)
13 1/3 tbsp (233g)
3 1/3 stalk, small (5" long) (57g)
1 2/3 lbs (756g)
3 1/3 cup (100g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
lunch prep - 2 days
1. Lemon pepper chicken breast
888cal, 152p, 4c, 28f (per meal)
3 tbsp (21g)
1 1/2 tbsp (23mL)
3 lbs (1344g)
Recipe has been scaled from original by 3x. 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. Buttery garlic cauliflower mashed 'potatoes'
379cal, 6p, 9c, 34f (per meal)
3 dash, ground (1g)
6 tbsp (90mL)
3 cup chopped (321g)
3 tbsp (43g)
1/4 tbsp (5g)
1 1/2 clove (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients 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 and mix with a fork.
4
Serve.
dinner prep - 2 days
1. Balsamic chicken breast
947cal, 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. Garlic zucchini noodles
367cal, 6p, 10c, 32f (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. 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
947cal, 72p, 11c, 58f (per meal)
1 1/2 plum tomato (93g)
1 1/2 avocado(s) (302g)
3/4 lbs (340g)
1 tbsp (15g)
3 leaf outer (84g)
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.
dinner prep - 2 days
1. Chicken thighs and mushrooms
886cal, 63p, 4c, 68f (per meal)
3 thigh (6 oz ea) (510g)
3 dash (0g)
1 1/2 tbsp (21g)
3/4 cup(s) (178mL)
3 dash (1g)
3/4 lbs (340g)
3 tbsp (45mL)
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. Cheesy zucchini noodles
393cal, 17p, 5c, 33f (per meal)
1 cup, shredded (127g)
1 1/2 tbsp (8g)
1 1/2 tbsp (23mL)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. 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. 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.
lunch prep - 2 days
1. Basic chicken breast
1032cal, 164p, 0c, 42f (per meal)
Recipe has been scaled from original by 3.25x. 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. Buttered broccoli
267cal, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.