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 (2600cal, 236g protein, 23g net carbs, 168g fat, 11g fiber per day) cannot be customized.
Day 1
2575cal, 224g protein, 22g net carbs, 169g fat, 15g fiber
2 serving(s) (735cal, 86p, 2c, 42f)
4 cup(s) (534cal, 12p, 8c, 46f)
21 1/3 oz (819cal, 76p, 3c, 56f)
2 3/4 serving(s) (477cal, 50p, 9c, 25f)
Day 2
2575cal, 224g protein, 22g net carbs, 169g fat, 15g fiber
2 serving(s) (735cal, 86p, 2c, 42f)
4 cup(s) (534cal, 12p, 8c, 46f)
21 1/3 oz (819cal, 76p, 3c, 56f)
2 3/4 serving(s) (477cal, 50p, 9c, 25f)
Day 3
2650cal, 316g protein, 24g net carbs, 140g fat, 5g fiber
4 chop(s) (957cal, 157p, 1c, 36f)
1 2/3 serving(s) (303cal, 6p, 8c, 26f)
24 oz (1382cal, 152p, 16c, 79f)
Day 4
2650cal, 316g protein, 24g net carbs, 140g fat, 5g fiber
4 chop(s) (957cal, 157p, 1c, 36f)
1 2/3 serving(s) (303cal, 6p, 8c, 26f)
24 oz (1382cal, 152p, 16c, 79f)
Day 5
2625cal, 239g protein, 22g net carbs, 170g fat, 11g fiber
3 1/3 serving(s) (1014cal, 134p, 12c, 46f)
1/2 cup(s) (350cal, 8p, 3c, 33f)
16 oz (1077cal, 94p, 2c, 76f)
1 serving(s) (182cal, 4p, 5c, 16f)
Day 6
2550cal, 183g protein, 21g net carbs, 189g fat, 10g fiber
12 oz (770cal, 77p, 1c, 51f)
3 1/4 serving(s) (530cal, 8p, 14c, 46f)
16 oz (1077cal, 94p, 2c, 76f)
1 serving(s) (182cal, 4p, 5c, 16f)
Day 7
2575cal, 148g protein, 25g net carbs, 202g fat, 16g fiber
12 oz (770cal, 77p, 1c, 51f)
3 1/4 serving(s) (530cal, 8p, 14c, 46f)
4 serving(s) (908cal, 46p, 6c, 76f)
2 serving(s) (361cal, 17p, 5c, 28f)
Grocery List (31 items)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1/4 oz (8g)
Thyme, dried
1 1/2 g (1g)
Curry powder
2 tsp (4g)
Vegetables and Vegetable Products
Frozen broccoli
8 cup (728g)
Zucchini
12 medium (2319g)
Fresh spinach
6 2/3 cup(s) (200g)
Garlic
3 1/4 clove (10g)
Dairy and Egg Products
Butter
1/2 cup (114g)
Parmesan cheese
1/3 cup (27g)
Goat cheese
4 oz (113g)
Fats and Oils
Oil
3 oz (91mL)
Olive oil
7 oz (218mL)
Ranch dressing
3/4 cup (180mL)
Salad dressing
5 tbsp (75mL)
Fruits and Fruit Juices
Lime juice
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken thighs
2 lb (907g)
Chicken wings, with skin, raw
2 2/3 lbs (1211g)
Boneless skinless chicken breast, raw
4 1/4 lbs (1911g)
Chicken thighs, with bone and skin, raw
1 1/2 lbs (680g)
Soups, Sauces, and Gravies
Salsa
1 1/2 cup (396g)
Pesto sauce
1/3 cup (85g)
Other
Pork rinds
1/3 lbs (156g)
Sugar-free barbecue sauce
1/3 cup (80g)
Ranch dressing mix
1 1/2 packet (1 oz) (43g)
Mixed greens
4 cup (120g)
Pork Products
Pork chop, bone-in
8 chop (1424g)
Bacon
4 slice(s) (40g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Sunflower kernels
2 1/2 oz (73g)
Finfish and Shellfish Products
Salmon
5 1/3 fillet/s (6 oz each) (907g)
lunch prep - 2 days
1. Thyme & lime chicken thighs
735 cals, 86p, 2c, 42f (per meal)
2 tbsp (30mL)
4 tbsp (60mL)
1 tsp, leaves (1g)
2 lb (907g)
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Buttered broccoli
535 cals, 12p, 8c, 46f (per meal)
Recipe has been scaled from original by 4x. 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.
dinner prep - 2 days
1. Sugar-free bbq chicken wings
820 cals, 76p, 3c, 56f (per meal)
Recipe has been scaled from original by 1.33x. 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 to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Pork rinds and salsa
475 cals, 50p, 9c, 25f (per meal)
lunch prep - 2 days
1. Curried pork chops
955 cals, 157p, 1c, 36f (per meal)
8 chop (1424g)
2 tsp (4g)
4 tsp (20mL)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Parmesan zucchini noodles
305 cals, 6p, 8c, 26f (per meal)
Recipe has been scaled from original by 3.33x. 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 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. Ranch chicken
1380 cals, 152p, 16c, 79f (per meal)
1 1/2 packet (1 oz) (43g)
3 tbsp (45mL)
3 lbs (1344g)
3/4 cup (180mL)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Basic chicken & spinach salad
1015 cals, 134p, 12c, 46f (per meal)
5 tbsp (75mL)
1 tbsp (17mL)
1 1/4 lbs (567g)
6 2/3 cup(s) (200g)
Recipe has been scaled from original by 1.67x. 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.
dinner prep - 2 days
1. Baked pesto salmon
1075 cals, 94p, 2c, 76f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Parmesan zucchini noodles
180 cals, 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.
lunch prep - 2 days
1. Baked chicken thighs
770 cals, 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. Garlic zucchini noodles
530 cals, 8p, 14c, 46f (per meal)
Recipe has been scaled from original by 6.5x. 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.
dinner prep - 1 days
1. Bacon & goat cheese salad
910 cals, 46p, 6c, 76f (per meal)
4 tsp (16g)
4 slice(s) (40g)
4 tsp (20mL)
4 oz (113g)
4 cup (120g)
Recipe has been scaled from original by 4x. 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.
