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 (2975cals, 250g protein, 31g net carbs, 193g fat 30g fiber per day) cannot be customized.
Day 1
2975cals, 210g protein, 33g net carbs, 216g fat 14g fiber per day
3 1/3 serving(s) (1014cal, 134p, 12c, 46f)
2 serving(s) (435cal, 4p, 3c, 43f)
2 1/4 serving(s) (1178cal, 52p, 16c, 98f)
3 oz (343cal, 20p, 3c, 28f)
Day 2
2975cals, 195g protein, 29g net carbs, 223g fat 21g fiber per day
4 wrap(s) (1459cal, 123p, 10c, 96f)
2 1/4 serving(s) (1178cal, 52p, 16c, 98f)
3 oz (343cal, 20p, 3c, 28f)
Day 3
2950cals, 267g protein, 24g net carbs, 187g fat 28g fiber per day
2 1/3 serving(s) (1018cal, 95p, 14c, 56f)
2 serving(s) (435cal, 4p, 3c, 43f)
32 oz (1187cal, 162p, 0c, 60f)
1 3/4 serving(s) (318cal, 7p, 8c, 27f)
Day 4
2950cals, 267g protein, 24g net carbs, 187g fat 28g fiber per day
2 1/3 serving(s) (1018cal, 95p, 14c, 56f)
2 serving(s) (435cal, 4p, 3c, 43f)
32 oz (1187cal, 162p, 0c, 60f)
1 3/4 serving(s) (318cal, 7p, 8c, 27f)
Day 5
3000cals, 238g protein, 37g net carbs, 187g fat 53g fiber per day
6 half pepper(s) (1367cal, 122p, 25c, 73f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
28 oz (1155cal, 102p, 0c, 79f)
3 serving(s) (299cal, 11p, 7c, 22f)
Day 6
3000cals, 238g protein, 37g net carbs, 187g fat 53g fiber per day
6 half pepper(s) (1367cal, 122p, 25c, 73f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
28 oz (1155cal, 102p, 0c, 79f)
3 serving(s) (299cal, 11p, 7c, 22f)
Day 7
2975cals, 332g protein, 31g net carbs, 164g fat 12g fiber per day
3 chop(s) (718cal, 118p, 1c, 27f)
2 2/3 serving(s) (807cal, 26p, 17c, 68f)
24 oz (848cal, 151p, 4c, 25f)
1 2/3 serving(s) (542cal, 37p, 8c, 39f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Grocery List (32 items)
Poultry Products
Boneless skinless chicken breast, raw
2 3/4 lbs (1239g)
Chicken wings, with skin, raw
3 1/2 lbs (1589g)
Fats and Oils
Salad dressing
5 tbsp (75mL)
Oil
1 oz (34mL)
Olive oil
9 1/2 oz (298mL)
Marinade sauce
3/4 cup (180mL)
Vegetables and Vegetable Products
Fresh spinach
30 2/3 cup(s) (920g)
Zucchini
9 2/3 medium (1895g)
Romaine lettuce
4 leaf outer (112g)
Onion
2 medium (2-1/2" dia) (209g)
Tomatoes
3 medium whole (2-3/5" dia) (393g)
Bell pepper
6 large (984g)
Garlic
3 clove (9g)
Cauliflower
2 2/3 cup chopped (285g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
6 oz (170g)
Dairy and Egg Products
Cheese
1 1/2 lbs (682g)
Parmesan cheese
1/2 cup (40g)
Heavy cream
1/4 cup (53mL)
Butter
2 tbsp (28g)
Fruits and Fruit Juices
Avocados
7 avocado(s) (1424g)
Lime juice
2 1/2 fl oz (76mL)
Pork Products
Bacon
8 slice(s) (80g)
Pork chop, bone-in
3 chop (534g)
Bacon, raw
3 1/3 slice(s) (94g)
Sausages and Luncheon Meats
Ham cold cuts
1 lbs (454g)
Finfish and Shellfish Products
Canned tuna
10 2/3 can (1835g)
Cod, raw
4 lbs (1814g)
Other
Mixed greens
4 2/3 cup (140g)
Spices and Herbs
Black pepper
5 1/2 g (5g)
Salt
1 1/3 oz (38g)
Garlic powder
3 dash (1g)
Curry powder
1 1/4 oz (35g)
lunch prep - 1 days
1. Basic chicken & spinach salad
1014cal, 134p, 12c, 46f (per meal)
1 1/4 lbs (567g)
5 tbsp (75mL)
1 tbsp (17mL)
6 2/3 cup(s) (200g)
Recipe has been scaled from original by 1.67x. 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 - 2 days
1. Cheesy zucchini noodles
1178cal, 52p, 16c, 98f (per meal)
3 1/2 cup, shredded (381g)
1/4 cup (23g)
1/4 cup (68mL)
4 1/2 medium (882g)
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
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.
lunch prep - 1 days
1. Ham, bacon, avocado lettuce wrap
1459cal, 123p, 10c, 96f (per meal)
1/2 cup, shredded (56g)
1 avocado(s) (201g)
4 leaf outer (112g)
8 slice(s) (80g)
1 lbs (454g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.
lunch prep - 2 days
1. Avocado tuna salad
1018cal, 95p, 14c, 56f (per meal)
1 1/6 small (82g)
56 tsp, chopped (210g)
4 2/3 can (803g)
4 2/3 cup (140g)
1/2 tsp (0g)
1/2 tsp (2g)
1 1/2 tbsp (23mL)
2 1/3 avocado(s) (469g)
Recipe has been scaled from original by 4.67x. 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.
dinner prep - 2 days
1. Simple roasted cod
1187cal, 162p, 0c, 60f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Parmesan zucchini noodles
318cal, 7p, 8c, 27f (per meal)
Recipe has been scaled from original by 3.5x. 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.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
1367cal, 122p, 25c, 73f (per meal)
1 1/2 small (105g)
6 large (984g)
1/4 tbsp (1g)
1/4 tbsp (2g)
2 tbsp (30mL)
3 avocado(s) (603g)
6 can (1032g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
3 dash, ground (1g)
3 dash (2g)
3 dash (1g)
1 tsp (6mL)
3/4 medium whole (2-3/5" dia) (92g)
3/4 avocado(s) (151g)
1 1/2 tbsp (23mL)
1 1/2 tbsp minced (23g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Indian chicken wings
1155cal, 102p, 0c, 79f (per meal)
1/3 cup (33g)
3 1/2 tsp (21g)
3 1/2 lbs (1589g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Simple sauteed spinach
299cal, 11p, 7c, 22f (per meal)
3 clove (9g)
24 cup(s) (720g)
3 tbsp (45mL)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Curried pork chops
718cal, 118p, 1c, 27f (per meal)
3 dash, ground (1g)
3 dash (2g)
1/2 tbsp (8mL)
1/4 tbsp (2g)
3 chop (534g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Cheesy cauliflower mashed 'potatoes'
807cal, 26p, 17c, 68f (per meal)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
2 2/3 slice (1 oz each) (75g)
1/4 cup (53mL)
2 tbsp (28g)
2 2/3 cup chopped (285g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients (besides the cheese) in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash with a fork.
4
Lay cheese slices on top and microwave a couple more minutes until melted.
5
Serve.
dinner prep - 1 days
1. Marinaded chicken breast
848cal, 151p, 4c, 25f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Bacon zucchini noodles
542cal, 37p, 8c, 39f (per meal)
Recipe has been scaled from original by 1.67x. 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.