3100 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 3100 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 (3050cals, 282g protein, 32g net carbs, 194g fat 13g fiber per day) cannot be customized.
Day 1
3050cals, 341g protein, 29g net carbs, 170g fat 10g fiber per day
21 1/3 oz (847cal, 134p, 0c, 34f)
1 1/3 serving(s) (698cal, 31p, 9c, 58f)
26 oz (918cal, 164p, 5c, 27f)
3 1/4 serving(s) (590cal, 12p, 15c, 50f)
Day 2
3050cals, 341g protein, 29g net carbs, 170g fat 10g fiber per day
21 1/3 oz (847cal, 134p, 0c, 34f)
1 1/3 serving(s) (698cal, 31p, 9c, 58f)
26 oz (918cal, 164p, 5c, 27f)
3 1/4 serving(s) (590cal, 12p, 15c, 50f)
Day 3
3050cals, 220g protein, 33g net carbs, 222g fat 8g fiber per day
3 link (771cal, 42p, 9c, 63f)
2 1/3 serving(s) (759cal, 52p, 10c, 54f)
3 pork chop(s) (1362cal, 123p, 6c, 94f)
2 1/2 cup(s) (151cal, 3p, 8c, 11f)
Day 4
3050cals, 256g protein, 38g net carbs, 203g fat 13g fiber per day
3 link (771cal, 42p, 9c, 63f)
2 1/3 serving(s) (759cal, 52p, 10c, 54f)
22 oz (814cal, 140p, 4c, 26f)
2 1/3 serving(s) (706cal, 23p, 14c, 60f)
Day 5
3075cals, 299g protein, 32g net carbs, 191g fat 11g fiber per day
16 oz (918cal, 109p, 4c, 52f)
1 1/2 serving(s) (649cal, 27p, 10c, 54f)
22 oz (814cal, 140p, 4c, 26f)
2 1/3 serving(s) (706cal, 23p, 14c, 60f)
Day 6
3075cals, 258g protein, 34g net carbs, 202g fat 19g fiber per day
10 2/3 oz (500cal, 59p, 0c, 29f)
2 serving(s) (505cal, 7p, 12c, 45f)
4 serving(s) (501cal, 10p, 12c, 41f)
4 serving(s) (1319cal, 178p, 0c, 68f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Day 7
3075cals, 258g protein, 34g net carbs, 202g fat 19g fiber per day
10 2/3 oz (500cal, 59p, 0c, 29f)
2 serving(s) (505cal, 7p, 12c, 45f)
4 serving(s) (501cal, 10p, 12c, 41f)
4 serving(s) (1319cal, 178p, 0c, 68f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Grocery List (27 items)
Dairy and Egg Products
Parmesan cheese
13 tbsp (66g)
Cheese
3/4 lbs (357g)
Heavy cream
1 cup (242mL)
Butter
1/2 cup (128g)
Fats and Oils
Olive oil
1 cup (248mL)
Marinade sauce
1 1/2 cup (391mL)
Oil
5 oz (156mL)
Caesar salad dressing
4 tbsp (59g)
Vegetables and Vegetable Products
Zucchini
14 medium (2711g)
Fresh cilantro
3 tbsp, chopped (9g)
Cauliflower
10 cup chopped (1088g)
Garlic
2 3/4 clove (8g)
Tomatoes
8 small whole (2-2/5" dia) (728g)
Asparagus
2 lbs (907g)
Poultry Products
Boneless skinless chicken breast, raw
9 2/3 lbs (4336g)
Ground turkey, raw
1 1/3 lbs (605g)
Other
Frozen cauliflower
2 1/2 cup (284g)
Italian pork sausage, raw
6 link (646g)
Spices and Herbs
Chipotle seasoning
1 tsp (3g)
Black pepper
1 tbsp, ground (8g)
Salt
1 1/2 tbsp (27g)
Lemon pepper
2 3/4 tbsp (19g)
Nut and Seed Products
Coconut milk, canned
3/8 can (172mL)
Pork Products
Pork loin chops, boneless, raw
3 chop (555g)
Bacon, raw
11 1/2 slice(s) (328g)
Beef Products
Top round roast beef
2 roast (1516g)
Fruits and Fruit Juices
Lemon juice
6 tbsp (90mL)
dinner prep - 2 days
1. Marinaded chicken breast
919cal, 164p, 5c, 27f (per meal)
Recipe has been scaled from original by 3.25x. 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. Parmesan zucchini noodles
590cal, 12p, 15c, 50f (per meal)
Recipe has been scaled from original by 6.5x. 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. Basic chicken breast
847cal, 134p, 0c, 34f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
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.
3
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).
4
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.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Cheesy zucchini noodles
698cal, 31p, 10c, 58f (per meal)
2 cup, shredded (226g)
2 2/3 tbsp (13g)
2 2/3 tbsp (40mL)
2 2/3 medium (523g)
Recipe has been scaled from original by 2.67x. 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.
dinner prep - 1 days
1. Creamy chipotle pork chops
1362cal, 123p, 6c, 94f (per meal)
3 tbsp, chopped (9g)
1 1/2 tbsp (23mL)
1 tsp (3g)
3/8 can (169mL)
3 chop (555g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub pork chops with oil, about half of the chipotle seasoning, and salt/pepper to taste.
2
Heat a walled skillet over medium heat and put the pork chops in.
3
Cook on each side for about 4-5 minutes or until fully cooked.
4
Pour the coconut milk into skillet and add the rest of the chipotle seasoning and the chopped cilantro. Mix around pan until well-combined and warmed. Taste test to see if you should add any more seasoning.
5
Serve.
2. Cauliflower rice
151cal, 3p, 8c, 11f (per meal)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 2 days
1. Italian sausage
771cal, 42p, 9c, 63f (per meal)
6 link (646g)
Recipe has been scaled from original by 6x. 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. Bacon zucchini noodles
759cal, 52p, 11c, 54f (per meal)
Recipe has been scaled from original by 4.67x. 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.
dinner prep - 2 days
1. Lemon pepper chicken breast
814cal, 140p, 4c, 26f (per meal)
2 3/4 tbsp (19g)
4 tsp (21mL)
2 3/4 lbs (1232g)
Recipe has been scaled from original by 2.75x. 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. Cheesy cauliflower mashed 'potatoes'
706cal, 23p, 15c, 60f (per meal)
1/2 tsp, ground (1g)
1 tsp (7g)
4 2/3 slice (1 oz each) (131g)
6 1/4 tbsp (93mL)
1/4 cup (50g)
4 2/3 cup chopped (499g)
Recipe has been scaled from original by 1.17x. 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.
lunch prep - 1 days
1. Caesar chicken breasts
918cal, 109p, 4c, 52f (per meal)
4 tbsp (20g)
4 tbsp (59g)
1 lbs (454g)
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Bacon cauliflower mashed 'potatoes'
649cal, 28p, 10c, 54f (per meal)
2 1/4 slice(s) (64g)
3/4 clove (2g)
1 1/2 cup chopped (161g)
3 dash (2g)
1 1/2 tbsp (21g)
2 tbsp (30mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except bacon 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
Meanwhile cook the bacon in a skillet, chop it up, and set the grease aside.
4
Once the cauliflower mixture is soft, pour the bacon grease and chopped up bacon over it, and mash and mix with a fork.
5
Serve.
dinner 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. Roasted tomatoes
238cal, 3p, 10c, 19f (per meal)
Recipe has been scaled from original by 2x. 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 - 2 days
1. Basic ground turkey
500cal, 60p, 0c, 29f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Asparagus
501cal, 10p, 12c, 41f (per meal)
6 tbsp (90mL)
2 tsp, ground (5g)
2 tsp (12g)
6 tbsp (90mL)
2 lbs (907g)
Recipe has been scaled from original by 4x. 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.
3. Buttery garlic cauliflower mashed 'potatoes'
505cal, 7p, 12c, 45f (per meal)
4 dash, ground (1g)
1/2 cup (120mL)
4 cup chopped (428g)
4 tbsp (57g)
1 tsp (6g)
2 clove (6g)
1
Combine all ingredients 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 and mix with a fork.
4
Serve.