3000 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 3000 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 (3000cal, 228g protein, 24g net carbs, 216g fat, 10g fiber per day) cannot be customized.
Day 1
3025cal, 246g protein, 8g net carbs, 223g fat, 3g fiber
3 thigh (1356cal, 124p, 2c, 95f)
2 tomato(es) (119cal, 2p, 5c, 9f)
26 2/3 oz (1556cal, 120p, 1c, 119f)
Day 2
2975cal, 288g protein, 21g net carbs, 187g fat, 13g fiber
24 oz (947cal, 153p, 2c, 36f)
1 3/4 serving(s) (291cal, 5p, 11c, 23f)
1 1/4 serving(s) (227cal, 5p, 6c, 19f)
24 oz (1404cal, 120p, 1c, 102f)
1 1/2 cup(s) (107cal, 5p, 2c, 7f)
Day 3
3000cal, 268g protein, 32g net carbs, 193g fat, 13g fiber
24 oz (947cal, 153p, 2c, 36f)
1 3/4 serving(s) (291cal, 5p, 11c, 23f)
1 1/4 serving(s) (227cal, 5p, 6c, 19f)
28 oz (1182cal, 100p, 1c, 86f)
4 cup(s) (344cal, 4p, 12c, 29f)
Day 4
2950cal, 173g protein, 31g net carbs, 232g fat, 14g fiber
1 serving(s) (810cal, 54p, 16c, 57f)
7/8 cup(s) (612cal, 13p, 6c, 57f)
15 oz (1477cal, 105p, 7c, 113f)
1 cup(s) (61cal, 1p, 3c, 5f)
Day 5
2975cal, 211g protein, 26g net carbs, 220g fat, 9g fiber
1 1/2 lbs (1045cal, 92p, 6c, 73f)
16 oz mushrooms (381cal, 14p, 10c, 30f)
15 oz (1477cal, 105p, 7c, 113f)
1 cup(s) (61cal, 1p, 3c, 5f)
Day 6
3025cal, 207g protein, 26g net carbs, 229g fat, 10g fiber
10 oz steak (raw weight) (1345cal, 94p, 7c, 105f)
2 cup(s) (121cal, 2p, 6c, 9f)
10 oz(s) (704cal, 58p, 1c, 52f)
1 cup(s) (134cal, 3p, 2c, 12f)
2 1/4 serving(s) (732cal, 50p, 10c, 52f)
Day 7
3025cal, 207g protein, 26g net carbs, 229g fat, 10g fiber
10 oz steak (raw weight) (1345cal, 94p, 7c, 105f)
2 cup(s) (121cal, 2p, 6c, 9f)
10 oz(s) (704cal, 58p, 1c, 52f)
1 cup(s) (134cal, 3p, 2c, 12f)
2 1/4 serving(s) (732cal, 50p, 10c, 52f)
Grocery List (43 items)
Vegetables and Vegetable Products
Tomatoes
3 small whole (2-2/5" dia) (273g)
Zucchini
10 1/2 medium (2058g)
Fresh spinach
3/4 cup(s) (23g)
Garlic
9 1/2 clove(s) (29g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Red onion
1/2 small (35g)
Mushrooms
2 1/4 lbs (1021g)
Frozen broccoli
2 cup (182g)
Fats and Oils
Oil
5 3/4 oz (176mL)
Olive oil
13 tbsp (193mL)
Balsamic vinaigrette
3/4 cup (180mL)
Spices and Herbs
Paprika
3 dash (1g)
Thyme, dried
1/2 tsp, ground (1g)
Salt
3/4 oz (18g)
Black pepper
1/2 oz (15g)
Oregano, dried
1 3/4 tsp, ground (3g)
Garlic powder
3/4 tbsp (7g)
Cajun seasoning
1 tsp (2g)
Red wine vinegar
1/2 tbsp (8mL)
Dairy and Egg Products
Blue cheese
1 1/2 oz (43g)
Parmesan cheese
2 oz (63g)
Butter
1 1/2 stick (158g)
Feta cheese
2 oz (57g)
Heavy cream
1 cup (226mL)
Poultry Products
Chicken thighs, with bone and skin, raw
8 thigh (6 oz ea) (1360g)
Boneless skinless chicken breast, raw
3 lbs (1361g)
Chicken wings, with skin, raw
3 1/4 lbs (1476g)
Boneless skinless chicken thighs
1/2 lbs (227g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (137mL)
Hot sauce
1 1/2 tbsp (23mL)
Vegetable broth
1/3 cup(s) (mL)
Other
Chicken, drumsticks, with skin
3 lbs (1436g)
Italian seasoning
2 1/2 tsp (9g)
Frozen riced cauliflower
1 1/2 cup, frozen (159g)
Pork rinds
3/4 oz (21g)
Frozen cauliflower
10 cup (1134g)
Fruits and Fruit Juices
Green olives
4 tbsp (35g)
Nut and Seed Products
Walnuts
14 tbsp, shelled (88g)
Beverages
Water
1 1/4 cup(s) (296mL)
Baked Products
Baking powder
3/4 tbsp (11g)
Finfish and Shellfish Products
Shrimp, raw
10 oz (284g)
Beef Products
Sirloin steak, raw
2 1/2 lbs (1134g)
Pork Products
Bacon, raw
9 slice(s) (255g)
lunch prep - 1 days
1. Blue cheese stuffed chicken thighs
1355 cals, 124p, 2c, 95f (per meal)
3 dash (1g)
1 tsp (6mL)
1/2 tsp, ground (1g)
1 1/2 oz (43g)
3 thigh (6 oz ea) (510g)
Recipe has been scaled from original by 0.75x. 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. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. 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. Buffalo drumsticks
1555 cals, 120p, 1c, 119f (per meal)
1/4 cup (67mL)
2 1/2 tsp (12mL)
3 1/3 dash (2g)
3 1/3 dash, ground (1g)
1 2/3 lbs (756g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
lunch prep - 2 days
1. Balsamic chicken breast
945 cals, 153p, 2c, 36f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3/4 cup (180mL)
3 lbs (1361g)
Recipe has been scaled from original by 3x. 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. Parmesan zucchini noodles
225 cals, 5p, 6c, 19f (per meal)
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 and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
3. Pan roasted zucchini
290 cals, 5p, 11c, 23f (per meal)
3 1/2 medium (686g)
1 3/4 tbsp, ground (12g)
1 3/4 tsp, ground (3g)
1 3/4 tsp (5g)
1 3/4 tsp (11g)
1/4 cup (53mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
dinner prep - 1 days
1. Low carb fried chicken
1405 cals, 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.
2. Spinach cauliflower mince
105 cals, 5p, 2c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup, frozen (159g)
3/4 cup(s) (23g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Buffalo chicken wings
1180 cals, 100p, 1c, 86f (per meal)
1/4 cup (70mL)
1 3/4 lbs (795g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.88x. 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.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Buttery cauliflower rice
345 cals, 4p, 12c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
lunch prep - 1 days
1. Greek chicken salad with feta
810 cals, 54p, 16c, 57f (per meal)
2 oz (57g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
1 small whole (2-2/5" dia) (91g)
4 tbsp (35g)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1 tsp (4g)
1/2 lbs (227g)
4 dash (2g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the olive oil, red wine vinegar, half of the Italian seasoning, and some salt/pepper. Set dressing aside.
2
Season chicken with garlic powder, the remaining Italian seasoning, and some salt/pepper.
3
Heat oil skillet over medium heat and add the chicken. Cook 5-8 minutes on each side, or until fully cooked. Transfer chicken to a plate and set aside to cool.
4
Once chicken is cool enough to handle, chop it into bite-sized pieces. Set aside.
5
Add all remaining ingredients to a large bowl, add the chicken and dressing, toss, and serve.
dinner prep - 2 days
1. Chicken thighs and mushrooms
1475 cals, 105p, 7c, 113f (per meal)
5 tbsp (75mL)
1 1/4 lbs (567g)
5 dash (2g)
1 1/4 cup(s) (296mL)
2 1/2 tbsp (36g)
5 dash (1g)
5 thigh (6 oz ea) (850g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
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. Cauliflower rice
60 cals, 1p, 3c, 5f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
lunch prep - 1 days
1. Garlic parmesan wings
1045 cals, 92p, 6c, 73f (per meal)
3 tbsp (19g)
1 tsp (5g)
3 clove(s) (9g)
3/4 tbsp (11g)
1 1/2 lbs (681g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Sauteed mushrooms
380 cals, 14p, 10c, 30f (per meal)
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
lunch prep - 2 days
1. Creamy garlic shrimp & steak skillet
1345 cals, 94p, 7c, 105f (per meal)
2 1/2 tbsp (36g)
1 1/4 tbsp (19mL)
2 1/2 clove(s) (8g)
5 tbsp (31g)
1/3 cup(s) (mL)
1 cup (225mL)
10 oz (284g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Season steaks with salt/pepper to taste.
2
Heat oil in skillet over medium-high heat. Sear the steaks for 4-5 minutes on each side or until desired doneness. Transfer to a plate.
3
Add half of the butter to the skillet and add the shrimp. Cook for about 2 minutes, until pink. Set aside.
4
Melt remaining butter in the skillet and add garlic. Cook for about a minute.
5
Add broth and cook until reduced to about half the volume. Reduce heat and add cream. Once simmering, add parmesan and season with salt/pepper to taste. While stirring, simmer until cheese is melted.
6
Add the shrimp back to the pan and mix with the parmesan mixture.
7
Top steaks with shrimp and serve.
2. Cauliflower rice
120 cals, 2p, 6c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 2 days
1. Steak Bites
705 cals, 58p, 1c, 52f (per meal)
1 1/4 tbsp (18g)
1 1/4 tbsp (19mL)
2 1/2 clove(s) (8g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Bacon zucchini noodles
730 cals, 50p, 10c, 52f (per meal)
Recipe has been scaled from original by 4.5x. 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.
3. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.