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 (2700cal, 213g protein, 24g net carbs, 188g fat, 15g fiber per day) cannot be customized.
Day 1
2675cal, 130g protein, 22g net carbs, 222g fat, 19g fiber
14 ounce(s) (1232cal, 70p, 3c, 103f)
2 cup(s) (142cal, 6p, 2c, 9f)
Day 2
2675cal, 130g protein, 22g net carbs, 222g fat, 19g fiber
14 ounce(s) (1232cal, 70p, 3c, 103f)
2 cup(s) (142cal, 6p, 2c, 9f)
Day 3
2725cal, 219g protein, 28g net carbs, 188g fat, 11g fiber
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
3 serving(s) (541cal, 26p, 7c, 43f)
24 oz (1382cal, 152p, 16c, 79f)
Day 4
2725cal, 212g protein, 25g net carbs, 190g fat, 17g fiber
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
3 serving(s) (541cal, 26p, 7c, 43f)
15 oz (655cal, 96p, 3c, 29f)
2 1/4 serving(s) (732cal, 50p, 10c, 52f)
Day 5
2675cal, 266g protein, 22g net carbs, 165g fat, 9g fiber
3 serving(s) (944cal, 70p, 7c, 69f)
3 1/2 oz (401cal, 23p, 3c, 33f)
21 1/3 oz (754cal, 134p, 4c, 22f)
1 3/4 serving(s) (569cal, 39p, 8c, 41f)
Day 6
2675cal, 282g protein, 24g net carbs, 155g fat, 13g fiber
3 serving(s) (944cal, 70p, 7c, 69f)
3 1/2 oz (401cal, 23p, 3c, 33f)
29 1/3 oz (1086cal, 186p, 5c, 34f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Day 7
2750cal, 249g protein, 27g net carbs, 174g fat, 20g fiber
4 sandwich(es) (1037cal, 45p, 5c, 90f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
29 1/3 oz (1086cal, 186p, 5c, 34f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Grocery List (34 items)
Spices and Herbs
Black pepper
1/2 oz (17g)
Salt
1/2 oz (12g)
Rosemary, dried
3 1/2 g (3g)
Lemon pepper
1/4 cup (25g)
Vegetables and Vegetable Products
Frozen broccoli
8 cup (728g)
Fresh spinach
2 cup(s) (60g)
Garlic
5 1/4 clove(s) (16g)
Zucchini
4 medium (784g)
Romaine lettuce
12 leaf outer (336g)
Raw celery
6 stalk, small (5" long) (102g)
Onion
6 tbsp minced (90g)
Tomatoes
7 1/4 medium whole (2-3/5" dia) (888g)
Pickles
4 spear (140g)
Iceberg lettuce
8 slice(s) (280g)
Dairy and Egg Products
Butter
3/4 cup (163g)
Goat cheese
1/2 lbs (198g)
Cheese
1/2 lbs (198g)
Other
Italian pork sausage, raw
6 link (646g)
Frozen riced cauliflower
4 cup, frozen (424g)
Mixed greens
7 cup (210g)
Ranch dressing mix
3/4 packet (1 oz) (21g)
Beef Products
Ribeye, raw
1 3/4 lbs (794g)
Fats and Oils
Oil
2 2/3 oz (81mL)
Olive oil
2 1/2 oz (81mL)
Ranch dressing
6 tbsp (90mL)
Mayonnaise
1 cup (240mL)
Marinade sauce
2/3 cup (161mL)
Nut and Seed Products
Sunflower kernels
7 oz (198g)
Pork Products
Bacon
19 slice(s) (190g)
Bacon, raw
8 slice(s) (227g)
Poultry Products
Boneless skinless chicken breast, raw
7 1/2 lbs (3337g)
Fruits and Fruit Juices
Lemon juice
1 1/4 tbsp (19mL)
Finfish and Shellfish Products
Canned salmon
6 5oz can(s) (undrained) (852g)
Legumes and Legume Products
Roasted peanuts
6 3/4 tbsp (61g)
lunch prep - 2 days
1. Italian sausage
770 cals, 42p, 9c, 63f (per meal)
6 link (646g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
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. Pepper steak
1230 cals, 71p, 3c, 103f (per meal)
1 3/4 lbs (794g)
1 tsp (7g)
1/4 cup (50g)
1 tsp (1g)
2 1/3 tbsp, ground (16g)
Recipe has been scaled from original by 2.33x. 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. Spinach cauliflower mince
140 cals, 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.
lunch prep - 2 days
1. Bacon & goat cheese salad
795 cals, 41p, 5c, 67f (per meal)
2 1/3 tbsp (28g)
7 slice(s) (70g)
2 1/3 tbsp (35mL)
1/2 lbs (198g)
7 cup (210g)
Recipe has been scaled from original by 7x. 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.
dinner prep - 1 days
1. Ranch chicken
1380 cals, 152p, 16c, 79f (per meal)
3/4 packet (1 oz) (21g)
1 1/2 tbsp (23mL)
1 1/2 lbs (672g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Rosemary chicken
655 cals, 96p, 3c, 29f (per meal)
15 oz (425g)
1 1/4 clove(s) (4g)
1 1/4 dash (1g)
1 1/4 tbsp (19mL)
1 1/4 tbsp (19mL)
2 tsp (2g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
2
Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
3
Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
2. Bacon zucchini noodles
730 cals, 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.
lunch prep - 2 days
1. Salmon salad lettuce wrap
945 cals, 70p, 7c, 69f (per meal)
12 leaf outer (336g)
1/4 tbsp (1g)
1/4 tbsp (2g)
6 5oz can(s) (undrained) (852g)
3/4 cup (180mL)
6 stalk, small (5" long) (102g)
6 tbsp minced (90g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
dinner prep - 1 days
1. Marinaded chicken breast
755 cals, 134p, 4c, 22f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Bacon zucchini noodles
570 cals, 39p, 8c, 41f (per meal)
Recipe has been scaled from original by 1.75x. 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
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. Roasted tomatoes
240 cals, 3p, 10c, 19f (per meal)
Recipe has been scaled from original by 2x. 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. Lettuce bun BLT
1035 cals, 45p, 5c, 90f (per meal)
4 spear (140g)
8 slice, medium (1/4" thick) (160g)
4 tbsp (60mL)
12 slice(s) (120g)
8 slice(s) (280g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, cut off two rounded edges of the iceberg lettuce to make two parts of the bun.
3
Spread mayo to the top iceberg slice.
4
Add cooked bacon, tomatoes, and pickles to the bottom iceberg slice and top with the other slice.
