2900 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2900 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 (2900cals, 253g protein, 20g net carbs, 195g fat 14g fiber per day) cannot be customized.
Day 1
2925cals, 249g protein, 14g net carbs, 206g fat 6g fiber per day
24 oz (1404cal, 120p, 1c, 102f)
2 tomato(es) (119cal, 2p, 5c, 9f)
14 oz (833cal, 89p, 0c, 53f)
1 3/4 serving(s) (569cal, 39p, 8c, 41f)
Day 2
2900cals, 219g protein, 12g net carbs, 216g fat 7g fiber per day
24 oz (1404cal, 120p, 1c, 102f)
2 tomato(es) (119cal, 2p, 5c, 9f)
16 oz (1290cal, 97p, 4c, 97f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Day 3
2875cals, 202g protein, 31g net carbs, 203g fat 28g fiber per day
5 wrap(s) (1098cal, 134p, 8c, 52f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 4
2925cals, 270g protein, 29g net carbs, 186g fat 11g fiber per day
28 oz (1105cal, 179p, 2c, 42f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
Day 5
2900cals, 294g protein, 16g net carbs, 177g fat 14g fiber per day
4 serving(s) (1319cal, 178p, 0c, 68f)
1 serving(s) (163cal, 3p, 4c, 14f)
16 oz (593cal, 81p, 0c, 30f)
1 serving(s) (325cal, 22p, 5c, 23f)
3 2/3 cup(s) (490cal, 11p, 7c, 42f)
Day 6
2900cals, 294g protein, 16g net carbs, 177g fat 14g fiber per day
4 serving(s) (1319cal, 178p, 0c, 68f)
1 serving(s) (163cal, 3p, 4c, 14f)
16 oz (593cal, 81p, 0c, 30f)
1 serving(s) (325cal, 22p, 5c, 23f)
3 2/3 cup(s) (490cal, 11p, 7c, 42f)
Day 7
2950cals, 243g protein, 25g net carbs, 201g fat 17g fiber per day
26 2/3 oz (1311cal, 163p, 8c, 69f)
1 zucchini (145cal, 4p, 6c, 10f)
Grocery List (35 items)
Other
Pork rinds
1 1/2 oz (43g)
Chicken, drumsticks, with skin
3 lbs (1361g)
Rotisserie chicken, cooked
14 oz (397g)
Italian pork sausage, raw
8 link (861g)
Italian seasoning
1 tsp (3g)
Spices and Herbs
Cajun seasoning
2 tsp (5g)
Black pepper
1/4 oz (7g)
Salt
2/3 oz (19g)
Soups, Sauces, and Gravies
Hot sauce
3 tbsp (45mL)
Pesto sauce
4 tbsp (64g)
Frank's red hot sauce
6 3/4 tbsp (101mL)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (426g)
Zucchini
5 1/2 large (1793g)
Garlic
1 1/4 clove (4g)
Asparagus
1 1/2 lbs (680g)
Romaine lettuce
11 leaf outer (308g)
Frozen broccoli
7 1/3 cup (667g)
Onion
3 tbsp minced (45g)
Raw celery
3 stalk, small (5" long) (51g)
Fats and Oils
Oil
3 oz (88mL)
Olive oil
1/3 lbs (165mL)
Balsamic vinaigrette
1/2 cup (106mL)
Mayonnaise
1/2 cup (128mL)
Pork Products
Bacon, raw
10 slice(s) (283g)
Nut and Seed Products
Pecans
5 oz (142g)
Finfish and Shellfish Products
Salmon
2 2/3 fillet/s (6 oz each) (453g)
Cod, raw
2 lbs (907g)
Canned salmon
3 5oz can(s) (undrained) (426g)
Tilapia, raw
1 2/3 lbs (747g)
Fruits and Fruit Juices
Lemon juice
6 tbsp (93mL)
Avocados
5/6 avocado(s) (167g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1361g)
Beef Products
Top round roast beef
2 roast (1516g)
Dairy and Egg Products
Butter
1 stick (128g)
Parmesan cheese
6 3/4 tbsp (42g)
lunch prep - 2 days
1. Low carb fried chicken
1404cal, 120p, 1c, 102f (per meal)
1 1/2 oz (43g)
3 lbs (1361g)
2 tsp (5g)
3 tbsp (45mL)
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.
2. Roasted tomatoes
119cal, 2p, 5c, 9f (per meal)
dinner prep - 1 days
1. Rotisserie chicken
833cal, 89p, 0c, 53f (per meal)
14 oz (397g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Bacon zucchini noodles
569cal, 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 - 1 days
1. Baked salmon with pecans and pesto
1290cal, 97p, 4c, 97f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with the chopped pecans.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Garlic zucchini noodles
82cal, 1p, 2c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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 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 - 2 days
1. Italian sausage
1028cal, 56p, 12c, 84f (per meal)
8 link (861g)
Recipe has been scaled from original by 8x. 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. Asparagus
376cal, 8p, 9c, 31f (per meal)
1/4 cup (68mL)
1/2 tbsp, ground (3g)
1/2 tbsp (9g)
1/4 cup (68mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
dinner prep - 1 days
1. Buffalo chicken lettuce wrap
1098cal, 134p, 8c, 52f (per meal)
6 2/3 tbsp cherry tomatoes (62g)
1 1/4 lbs (567g)
2 1/2 tsp (13mL)
5 leaf outer (140g)
6 2/3 tbsp (100mL)
1/2 tsp, ground (1g)
1/2 tsp (3g)
5/6 avocado(s) (168g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
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. Bacon zucchini noodles
407cal, 28p, 6c, 29f (per meal)
Recipe has been scaled from original by 1.25x. 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. Roast beef
1319cal, 178p, 0c, 68f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Coat beef in the oil and season with some salt and pepper. Place on a roasting tray and bake for about 30-40 minutes until cooked until your desired doneness (medium rare = 130-135°F (54-57°C)).
3
Slice and serve.
2. Garlic zucchini noodles
163cal, 3p, 4c, 14f (per meal)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Simple roasted cod
593cal, 81p, 0c, 30f (per meal)
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Buttered broccoli
490cal, 11p, 7c, 42f (per meal)
1/2 cup (104g)
1/2 tsp (0g)
7 1/3 cup (667g)
1/2 tsp (1g)
Recipe has been scaled from original by 3.67x. 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.
3. Bacon zucchini noodles
325cal, 22p, 5c, 23f (per meal)
Recipe has been scaled from original by 2x. 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 - 1 days
1. Salmon salad lettuce wrap
944cal, 70p, 7c, 69f (per meal)
6 leaf outer (168g)
3 dash (0g)
3 dash (1g)
3 tbsp minced (45g)
3 stalk, small (5" long) (51g)
6 tbsp (90mL)
3 5oz can(s) (undrained) (426g)
Recipe has been scaled from original by 3x. 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. Broiled tilapia parmesan
1311cal, 163p, 8c, 69f (per meal)
5 tsp (24g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 2/3 lbs (747g)
5 tsp (25mL)
2 1/2 tbsp (37mL)
6 2/3 tbsp (42g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3
Season fish with pepper and salt.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
6
Broil until fish flakes easily with a fork, about 2 minutes.
2. Basic zoodles
145cal, 4p, 6c, 10f (per meal)
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
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.