2700 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2700 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 (2675cals, 257g protein, 18g net carbs, 171g fat 12g fiber per day) cannot be customized.
Day 1
2700cals, 135g protein, 16g net carbs, 228g fat 9g fiber per day
8 3/4 oz (735cal, 32p, 8c, 64f)
3 serving(s) (653cal, 7p, 4c, 65f)
21 1/3 oz (1245cal, 96p, 1c, 95f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 2
2700cals, 204g protein, 14g net carbs, 201g fat 7g fiber per day
16 oz (676cal, 57p, 1c, 49f)
2 1/4 serving(s) (732cal, 50p, 10c, 52f)
21 1/3 oz (1245cal, 96p, 1c, 95f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 3
2700cals, 289g protein, 22g net carbs, 156g fat 12g fiber per day
16 oz (676cal, 57p, 1c, 49f)
2 1/4 serving(s) (732cal, 50p, 10c, 52f)
28 oz (1036cal, 178p, 5c, 33f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
Day 4
2700cals, 313g protein, 24g net carbs, 145g fat 12g fiber per day
12 oz (689cal, 82p, 3c, 39f)
2 1/4 serving(s) (732cal, 50p, 10c, 52f)
28 oz (1036cal, 178p, 5c, 33f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
Day 5
2650cals, 237g protein, 11g net carbs, 178g fat 17g fiber per day
29 1/3 oz (1210cal, 107p, 0c, 83f)
2 cup(s) (142cal, 6p, 2c, 9f)
28 oz (1075cal, 100p, 4c, 74f)
1 1/3 serving(s) (231cal, 24p, 5c, 12f)
Day 6
2675cals, 294g protein, 13g net carbs, 151g fat 18g fiber per day
29 1/3 oz (1210cal, 107p, 0c, 83f)
2 cup(s) (142cal, 6p, 2c, 9f)
28 oz (1105cal, 179p, 2c, 42f)
1 2/3 serving(s) (212cal, 2p, 8c, 17f)
Day 7
2650cals, 323g protein, 24g net carbs, 137g fat 10g fiber per day
24 oz (893cal, 135p, 1c, 38f)
2 3/4 serving(s) (448cal, 7p, 12c, 39f)
28 oz (1105cal, 179p, 2c, 42f)
1 2/3 serving(s) (212cal, 2p, 8c, 17f)
Grocery List (28 items)
Other
Chicken, drumsticks, with skin
2 2/3 lbs (1210g)
Pork rinds
1 1/3 oz (38g)
Sugar-free barbecue sauce
1/4 cup (53g)
Frozen riced cauliflower
4 cup, frozen (424g)
Italian seasoning
3/4 container (.75 oz) (15g)
Spices and Herbs
Black pepper
2 1/2 tsp, ground (5g)
Salt
2 1/4 tbsp (40g)
Dried dill weed
1 1/4 tsp (1g)
Lemon pepper
1/4 cup (24g)
Curry powder
1/3 cup (35g)
Fats and Oils
Oil
1/4 lbs (112mL)
Olive oil
3/4 cup (180mL)
Caesar salad dressing
3 tbsp (44g)
Balsamic vinaigrette
14 tbsp (211mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
3/4 cup (187mL)
Salsa
1/3 cup (96g)
Vegetables and Vegetable Products
Tomatoes
5 1/2 medium whole (2-3/5" dia) (679g)
Zucchini
12 1/2 medium (2450g)
Garlic
8 1/2 clove(s) (26g)
Fresh spinach
2 cup(s) (60g)
Dairy and Egg Products
Cream cheese
5 oz (142g)
Parmesan cheese
3 tbsp (15g)
Finfish and Shellfish Products
Smoked salmon
1/4 lbs (106g)
Tilapia, raw
1 1/2 lbs (672g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
3 oz (85g)
Poultry Products
Chicken wings, with skin, raw
7 1/2 lbs (3367g)
Boneless skinless chicken breast, raw
8 lbs (3496g)
Pork Products
Bacon, raw
13 1/2 slice(s) (383g)
dinner prep - 2 days
1. Buffalo drumsticks
1245cal, 96p, 1c, 95f (per meal)
2 2/3 lbs (1210g)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
4 tsp (20mL)
1/2 cup (107mL)
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.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Smoked salmon roll ups
735cal, 32p, 8c, 64f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place cream cheese in between two sheets of plastic wrap.
2
Using a rolling pin, roll the cream cheese flat into a thin rectangular shape.
3
Remove the top sheet of plastic wrap and sprinkle the dill on top.
4
Then cover the cream cheese with an even layer of smoked salmon, gently pressing it in.
5
Add a new piece of plastic wrap on top to cover the salmon.
6
Flip everything so that the cream cheese side is on top, and remove the top layer of plastic wrap.
7
Gently roll up one edge (of one of the longer sides) to the other side, pulling back the plastic wrap on the way.
8
Once it's rolled up, wrap it in plastic wrap and store in the fridge until ready to eat. Slice and serve. (Although you can slice immediately, it's recommended it stays in the fridge a couple of hours to make it easier to slice)
lunch prep - 2 days
1. Buffalo chicken wings
676cal, 57p, 1c, 49f (per meal)
1/3 cup (80mL)
2 lbs (908g)
4 dash, ground (1g)
4 dash (3g)
1 tbsp (15mL)
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. Bacon zucchini noodles
732cal, 50p, 10c, 52f (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
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. Lemon pepper chicken breast
1036cal, 178p, 5c, 33f (per meal)
1/4 cup (24g)
1 3/4 tbsp (26mL)
3 1/2 lbs (1568g)
Recipe has been scaled from original by 3.5x. 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
245cal, 4p, 7c, 21f (per meal)
Recipe has been scaled from original by 3x. 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. Caesar chicken breasts
689cal, 82p, 3c, 39f (per meal)
3 tbsp (15g)
3 tbsp (44g)
3/4 lbs (340g)
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
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
732cal, 50p, 10c, 52f (per meal)
Recipe has been scaled from original by 2.25x. 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 - 1 days
1. Sugar-free bbq chicken wings
1075cal, 100p, 4c, 74f (per meal)
Recipe has been scaled from original by 0.88x. 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
231cal, 24p, 5c, 12f (per meal)
lunch prep - 2 days
1. Indian chicken wings
1211cal, 107p, 0c, 83f (per meal)
1/3 cup (35g)
1 1/4 tbsp (22g)
3 2/3 lbs (1665g)
1 tbsp (14mL)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Spinach cauliflower mince
142cal, 6p, 2c, 9f (per meal)
4 tsp (20mL)
4 cup, frozen (424g)
2 cup(s) (60g)
4 clove(s) (12g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
dinner prep - 2 days
1. Balsamic chicken breast
1105cal, 179p, 2c, 42f (per meal)
1 3/4 tsp (6g)
2 1/3 tbsp (35mL)
14 tbsp (210mL)
3 1/2 lbs (1588g)
Recipe has been scaled from original by 3.5x. 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. Sauteed garlic & herb tomatoes
212cal, 2p, 8c, 17f (per meal)
1 tsp (5g)
2 1/2 tsp (9g)
1 2/3 pint, cherry tomatoes (497g)
1 2/3 clove(s) (5g)
2 1/2 tbsp (38mL)
1/4 tsp, ground (0g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 1 days
1. Pan fried tilapia
893cal, 135p, 1c, 38f (per meal)
1 1/2 lbs (672g)
1 tsp (6g)
1 tsp, ground (2g)
2 tbsp (30mL)
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Garlic zucchini noodles
448cal, 7p, 12c, 39f (per meal)
Recipe has been scaled from original by 2.75x. 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 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.