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 (2775cal, 224g protein, 24g net carbs, 188g fat, 23g fiber per day) cannot be customized.
Day 1
2750cal, 168g protein, 23g net carbs, 206g fat, 35g fiber
2 avocado(s) (1083cal, 38p, 8c, 88f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
18 oz (1155cal, 115p, 1c, 77f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
Day 2
2775cal, 195g protein, 25g net carbs, 198g fat, 29g fiber
18 oz (1206cal, 105p, 4c, 85f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
Day 3
2725cal, 179g protein, 30g net carbs, 202g fat, 21g fiber
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
3 1/4 serving(s) (586cal, 28p, 7c, 46f)
20 oz pork (1125cal, 102p, 13c, 71f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
Day 4
2750cal, 231g protein, 21g net carbs, 186g fat, 20g fiber
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
3 1/4 serving(s) (586cal, 28p, 7c, 46f)
24 oz (947cal, 153p, 2c, 36f)
3 1/4 cup(s) (434cal, 9p, 6c, 37f)
Day 5
2775cal, 249g protein, 18g net carbs, 181g fat, 21g fiber
3 thigh (1356cal, 124p, 2c, 95f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 6
2850cal, 233g protein, 20g net carbs, 195g fat, 17g fiber
3 thigh (1356cal, 124p, 2c, 95f)
1 cup(s) (70cal, 3p, 2c, 5f)
28 oz (1075cal, 100p, 4c, 74f)
2 1/4 serving(s) (338cal, 7p, 12c, 23f)
Day 7
2775cal, 312g protein, 29g net carbs, 150g fat, 20g fiber
32 oz (1184cal, 203p, 5c, 38f)
1 1/2 serving(s) (191cal, 2p, 8c, 16f)
28 oz (1075cal, 100p, 4c, 74f)
2 1/4 serving(s) (338cal, 7p, 12c, 23f)
Grocery List (40 items)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Avocados
3 avocado(s) (603g)
Lemon
3/4 large (63g)
Lime juice
2 tsp (10mL)
Dairy and Egg Products
Goat cheese
1/2 lbs (255g)
Butter
3 1/4 tbsp (46g)
Blue cheese
3 oz (85g)
Finfish and Shellfish Products
Smoked salmon
3 oz (85g)
Salmon
2 1/4 lbs (1021g)
Canned tuna
2 can (344g)
Legumes and Legume Products
Roasted peanuts
9 1/4 tbsp (85g)
Poultry Products
Chicken thighs, with bone and skin, raw
3 1/2 lbs (1530g)
Boneless skinless chicken breast, raw
3 1/2 lbs (1576g)
Chicken wings, with skin, raw
3 1/2 lbs (1589g)
Spices and Herbs
Thyme, dried
2 1/2 g (3g)
Salt
1/2 oz (13g)
Black pepper
4 1/4 g (4g)
Onion powder
1/2 tbsp (4g)
Garlic powder
1/2 tbsp (5g)
Paprika
1 3/4 tsp (4g)
Ground cumin
1 tsp (2g)
Lemon pepper
2 tbsp (14g)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (860g)
Onion
1/2 small (35g)
Frozen broccoli
2 1/3 lbs (1046g)
Bell pepper
4 1/2 medium (536g)
Garlic
3/4 clove(s) (2g)
Fats and Oils
Oil
2 1/2 oz (75mL)
Olive oil
3 oz (88mL)
Balsamic vinaigrette
6 tbsp (91mL)
Other
Mixed greens
9 cup (270g)
Coleslaw mix
1/2 package (14 oz) (199g)
Italian seasoning
1/3 container (.75 oz) (7g)
Guacamole, store-bought
1 cup (278g)
Sugar-free barbecue sauce
1/2 cup (105g)
Nut and Seed Products
Pecans
3/4 cup, halves (74g)
Sunflower kernels
1/2 lbs (212g)
Pork Products
Bacon
7 slice(s) (70g)
Pork shoulder
1 1/4 lbs (567g)
Soups, Sauces, and Gravies
Vegetable broth
1/4 cup(s) (mL)
lunch prep - 1 days
1. Smoked salmon stuffed avocado
1085 cals, 38p, 8c, 88f (per meal)
1 tsp (5mL)
2 oz (57g)
3 oz (85g)
2 avocado(s) (402g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
dinner prep - 1 days
1. Baked chicken thighs
1155 cals, 115p, 1c, 77f (per meal)
Recipe has been scaled from original by 0.38x. 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. Roasted tomatoes
210 cals, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. 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. Slow-baked salmon with lemon and thyme
1205 cals, 105p, 4c, 85f (per meal)
18 oz (510g)
1 tbsp (17mL)
1/4 tbsp, leaves (1g)
3/4 large (63g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Roasted tomatoes
150 cals, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 1 days
1. Avocado tuna salad
875 cals, 81p, 12c, 48f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (344g)
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
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. Pulled pork & slaw bowl
1125 cals, 102p, 13c, 71f (per meal)
1 1/4 lbs (567g)
1/2 package (14 oz) (199g)
1 tsp, ground (2g)
1 tsp (6g)
1 tsp (2g)
1 tsp (3g)
1 tsp (2g)
1 tsp (2g)
1/4 cup(s) (mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub the seasonings on all sides of the meat.
2
Place pork in a slow cooker and pour the broth around it.
3
Cook in the slow cooker for 4 hours on high or 8 hours on low. When done, pork should shred relatively easily with two forks. If it doesn't, it needs more time.
4
When pork is done, transfer to a bowl and shred with two forks. Add in the broth and mix well.
5
Serve pork with a side of coleslaw.
dinner prep - 1 days
1. Balsamic chicken breast
945 cals, 153p, 2c, 36f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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. Buttered broccoli
435 cals, 9p, 6c, 37f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 1/4 cup (296g)
3 1/4 tbsp (46g)
Recipe has been scaled from original by 1.63x. 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.
lunch prep - 2 days
1. Blue cheese stuffed chicken thighs
1355 cals, 124p, 2c, 95f (per meal)
1/4 tbsp (2g)
3/4 tbsp (11mL)
1 tsp, ground (2g)
3 oz (85g)
6 thigh (6 oz ea) (1020g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Simple salmon
1155 cals, 104p, 0c, 82f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Roasted broccoli
195 cals, 18p, 14c, 0f (per meal)
2 package (568g)
4 dash (3g)
4 dash, ground (1g)
4 dash (2g)
4 dash (1g)
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
dinner prep - 2 days
1. Sugar-free bbq chicken wings
1075 cals, 100p, 4c, 74f (per meal)
Recipe has been scaled from original by 1.75x. 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. Pepper strips and guacamole (keto)
340 cals, 7p, 12c, 23f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers and remove the seeds.
2
Spread the guacamole over the sliced peppers or just use them to dip into it.
lunch prep - 1 days
1. Lemon pepper chicken breast
1185 cals, 203p, 5c, 38f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. 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. Sauteed garlic & herb tomatoes
190 cals, 2p, 8c, 16f (per meal)
3/4 dash, ground (0g)
1 tbsp (17mL)
3/4 clove(s) (2g)
3/4 pint, cherry tomatoes (224g)
1 tsp (4g)
3 dash (2g)
Recipe has been scaled from original by 0.38x. 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.