2800 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2800 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 (2775cals, 204g protein, 23g net carbs, 199g fat 18g fiber per day) cannot be customized.
Day 1
2825cals, 254g protein, 15g net carbs, 190g fat 9g fiber per day
3 1/4 serving(s) (989cal, 130p, 12c, 45f)
2 serving(s) (435cal, 4p, 3c, 43f)
24 oz (1404cal, 120p, 1c, 102f)
Day 2
2775cals, 203g protein, 35g net carbs, 181g fat 47g fiber per day
3 1/4 serving(s) (989cal, 130p, 12c, 45f)
2 serving(s) (435cal, 4p, 3c, 43f)
8 ounce(s) (704cal, 40p, 2c, 59f)
4 serving(s) (637cal, 28p, 18c, 34f)
Day 3
2800cals, 143g protein, 17g net carbs, 229g fat 23g fiber per day
4 sandwich(es) (1037cal, 45p, 5c, 90f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
12 oz (1182cal, 84p, 6c, 91f)
3 1/2 cup(s) (249cal, 11p, 4c, 16f)
Day 4
2775cals, 157g protein, 31g net carbs, 216g fat 19g fiber per day
4 sandwich(es) (1037cal, 45p, 5c, 90f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
4 serving(s) (1061cal, 96p, 17c, 66f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
Day 5
2750cals, 140g protein, 27g net carbs, 225g fat 15g fiber per day
8 3/4 oz (735cal, 32p, 8c, 64f)
3 serving(s) (653cal, 7p, 4c, 65f)
15 oz (1096cal, 98p, 8c, 73f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
Day 6
2775cals, 220g protein, 24g net carbs, 195g fat 10g fiber per day
4 burger(s) (750cal, 89p, 0c, 44f)
1 1/4 serving(s) (655cal, 29p, 9c, 55f)
15 oz (1096cal, 98p, 8c, 73f)
1 2/3 serving(s) (272cal, 4p, 7c, 24f)
Day 7
2750cals, 307g protein, 16g net carbs, 160g fat 6g fiber per day
4 burger(s) (750cal, 89p, 0c, 44f)
1 1/4 serving(s) (655cal, 29p, 9c, 55f)
28 oz (1105cal, 179p, 2c, 42f)
1 cup(s) (248cal, 10p, 4c, 20f)
Grocery List (46 items)
Other
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Pork rinds
3/4 oz (21g)
Frozen riced cauliflower
3 1/2 cup, frozen (371g)
Vinaigrette, store-bought, any flavor
6 tbsp (90mL)
Mixed greens
6 cup (180g)
Italian seasoning
1 tsp (3g)
Spices and Herbs
Cajun seasoning
1 tsp (2g)
Salt
1/3 oz (10g)
Black pepper
1/4 oz (8g)
Rosemary, dried
2 1/2 g (2g)
Dried dill weed
1 1/4 tsp (1g)
Yellow mustard
4 dash or 1 packet (3g)
Garlic powder
4 dash (2g)
Soups, Sauces, and Gravies
Hot sauce
1 1/2 tbsp (23mL)
Chicken broth
5/8 cup(s) (mL)
Fats and Oils
Salad dressing
9 3/4 tbsp (146mL)
Oil
1/4 lbs (115mL)
Olive oil
1/2 cup (127mL)
Mayonnaise
1/2 cup (120mL)
Balsamic vinaigrette
1/2 cup (106mL)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1899g)
Chicken thighs, with bone and skin, raw
7 thigh (6 oz ea) (1190g)
Ground turkey, raw
2 lbs (907g)
Vegetables and Vegetable Products
Fresh spinach
14 3/4 cup(s) (443g)
Garlic
15 clove(s) (45g)
Collard greens
2 lbs (907g)
Mushrooms
1/2 lbs (227g)
Pickles
8 spear (280g)
Tomatoes
16 slice, medium (1/4" thick) (320g)
Iceberg lettuce
16 slice(s) (560g)
Zucchini
6 medium (1143g)
Frozen broccoli
1 cup (91g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
10 oz (284g)
Beef Products
Ribeye, raw
1/2 lbs (227g)
Dairy and Egg Products
Butter
2 tbsp (28g)
Cream cheese
5 oz (142g)
Cheese
2 cup, shredded (240g)
Parmesan cheese
2 1/2 tbsp (13g)
Heavy cream
2 tbsp (29mL)
Beverages
Water
1/2 cup(s) (120mL)
Pork Products
Bacon
24 slice(s) (240g)
Finfish and Shellfish Products
Sardines, canned in oil
4 can (368g)
Smoked salmon
1/4 lbs (106g)
Legumes and Legume Products
Roasted peanuts
6 tbsp (55g)
Fruits and Fruit Juices
Green olives
1 1/4 small can (~2 oz) (80g)
Lemon
1 1/4 large (105g)
dinner prep - 1 days
1. Low carb fried chicken
1404cal, 120p, 1c, 102f (per meal)
1 1/2 lbs (680g)
3/4 oz (21g)
1 tsp (2g)
1 1/2 tbsp (23mL)
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
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
lunch prep - 2 days
1. Basic chicken & spinach salad
989cal, 130p, 12c, 45f (per meal)
9 3/4 tbsp (146mL)
2 tbsp (33mL)
2 1/2 lbs (1106g)
13 cup(s) (390g)
Recipe has been scaled from original by 3.25x. 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 - 1 days
1. Pepper steak
704cal, 40p, 2c, 59f (per meal)
2 tsp, ground (5g)
1/3 tsp (0g)
1/2 lbs (227g)
1/3 tsp (2g)
1 tbsp (14g)
Recipe has been scaled from original by 0.67x. 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. Garlic collard greens
637cal, 28p, 18c, 34f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Chicken thighs and mushrooms
1182cal, 84p, 6c, 91f (per meal)
2 thigh (6 oz ea) (340g)
2 dash (0g)
1 tbsp (14g)
1/2 cup(s) (120mL)
2 dash (1g)
1/2 lbs (227g)
2 tbsp (30mL)
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. Spinach cauliflower mince
249cal, 11p, 4c, 17f (per meal)
3 1/2 tsp (18mL)
3 1/2 cup, frozen (371g)
1 3/4 cup(s) (52g)
3 1/2 clove(s) (10g)
Recipe has been scaled from original by 1.17x. 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. Lettuce bun BLT
1037cal, 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.
dinner prep - 1 days
1. Simple sardine salad
1061cal, 96p, 17c, 66f (per meal)
6 tbsp (90mL)
4 can (368g)
6 cup (180g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
dinner prep - 2 days
1. Chicken thighs with lemon & olives
1096cal, 98p, 8c, 73f (per meal)
5/8 cup(s) (mL)
1 1/4 small can (~2 oz) (80g)
1 1/4 large (105g)
2 tsp (9mL)
2 tsp (2g)
3 3/4 clove(s) (11g)
1 1/4 tsp, ground (3g)
5 dash (4g)
5 thigh (6 oz ea) (850g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.
2
Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.
3
Heat oven to 375 F (190 C).
4
Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.
5
Remove thighs and lemon wedges and arrange on a platter.
6
Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.
2. Garlic zucchini noodles
272cal, 4p, 7c, 24f (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. 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. 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. Simple plain turkey burger
750cal, 89p, 0c, 44f (per meal)
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Cheesy zucchini noodles
655cal, 29p, 9c, 55f (per meal)
2 cup, shredded (212g)
2 1/2 tbsp (13g)
2 1/2 tbsp (38mL)
2 1/2 medium (490g)
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. 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. Balsamic chicken breast
1105cal, 179p, 2c, 42f (per meal)
1 tsp (3g)
3 1/2 tsp (18mL)
1/2 cup (105mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.75x. 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. Broccoli with cheese sauce
248cal, 10p, 4c, 20f (per meal)
1 cup (91g)
2 tbsp (29mL)
4 dash or 1 packet (3g)
4 dash (2g)
4 tbsp, shredded (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to package.
2
Meanwhile, in a small saucepan over medium low heat mix together the heavy cream, mustard, and garlic powder until it starts to bubble.
3
Mix in the cheese in batches until fully melted and combined with cream mixture.
4
Top broccoli with cheese mixture and serve!