2900 calorie keto and intermittent fasting meal plan

Spread oil over breasts and season with salt/pepper and italian seasoning to taste.

Heat a skillet over medium heat and add the chicken.

Cook for about 6-10 minutes on each side until fully cooked.

Meanwhile, prepare the topping by mixing the tomatoes and basil together.

When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.

Remove and top with tomato mixture and a drizzle of pesto.

Serve.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Cook the bacon in a skillet over medium heat.

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.

Remove from heat and serve.

Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.

Refrigerate and marinade for at least 1 hour, but preferably overnight.

BAKE

Preheat the oven to 400 degrees F.

Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.

After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.

BROIL/GRILL

Preheat the oven to broil/grill.

Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.

Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.

Remove from heat and serve.

Preheat oven to 400°F (200°C).

Arrange the chicken thighs on a baking sheet or in a baking dish.

Season thighs with thyme and some salt and pepper.

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.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.

Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.

Remove from heat and serve.

Optional: preheat oven to 350 F (180 C). See step 7 for more info.

Heat a large skillet over medium heat.

Add the meat and cook until browned.

Add the taco seasoning and a splash of water.

When done, cover and move to back burner to keep warm.

For each taco shell you'll be making, take 2 cups and place them upside down about 4-5 inches apart from each other and balance a large spoon between them. The cheese will be draped across the spoon and hang down so that it hardens in place.

There are two methods to making the taco shells (oven or skillet). Pick whichever suits your needs better.

OVEN: On a baking sheet lined with parchment paper or a silicone pad, add the cheese in small tortilla-sized circles (about 1/4 cup cheese per taco). Give a couple inches of space in between each taco. Cook in the oven for about 5-7 minutes until the edges brown. SKILLET: Heat a small non-stick skillet over medium heat. Make each taco separately by sprinkling the cheese (about 1/4 cup cheese per taco) in a small tortilla-sized circle. Cook for a couple minutes until edges are browning but cheese is still bubbling. Continue to the next step before making more taco shells.

No matter which method you used, let the shell(s) cool for about a minute.

Working quickly, remove a cheese circle with a spatula and drape it over a spoon you had set up. Repeat for each shell. Be careful as the cheese will be very hot.

Let each taco shell firm and cool completely.

Stuff taco shells with beef and top with salsa, sour cream, and lettuce.

Leftover note: While they won't be as crispy, you can store leftover taco shells in the fridge by stacking them with paper towels in between each shell and storing in an airtight container. Do not reheat as they will melt.

Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.

Season chicken with paprika and salt/pepper (to taste).

Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.

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.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.

Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.

Remove from heat and serve.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).

BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Cook the bacon in a skillet over medium heat.

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.

Remove from heat and serve.

Preheat oven to 400 F (200 C).

Season chicken on all sides with salt and ground black pepper.

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.

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.

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.

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.

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.

Season with salt and pepper. Spoon mushroom sauce over chicken and serve.

Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.

Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.

Season chicken breasts with some salt and pepper.

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.

Arrange spinach and top with chicken.

Drizzle dressing over top when serving.