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 (3075cal, 300g protein, 27g net carbs, 185g fat, 26g fiber per day) cannot be customized.
Day 1
3075cal, 370g protein, 29g net carbs, 139g fat, 57g fiber
7 wrap(s) (1537cal, 187p, 11c, 73f)
4 chop(s) (957cal, 157p, 1c, 36f)
3 2/3 serving(s) (584cal, 26p, 17c, 31f)
Day 2
3075cal, 306g protein, 24g net carbs, 175g fat, 42g fiber
18 oz (1155cal, 115p, 1c, 77f)
2 3/4 cup(s) (367cal, 8p, 5c, 32f)
4 chop(s) (957cal, 157p, 1c, 36f)
3 2/3 serving(s) (584cal, 26p, 17c, 31f)
Day 3
3050cal, 252g protein, 22g net carbs, 212g fat, 11g fiber
18 oz (1155cal, 115p, 1c, 77f)
2 3/4 cup(s) (367cal, 8p, 5c, 32f)
20 oz (1429cal, 128p, 9c, 98f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
Day 4
3150cal, 295g protein, 29g net carbs, 202g fat, 10g fiber
20 oz (1429cal, 128p, 9c, 98f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
Day 5
3075cal, 335g protein, 32g net carbs, 162g fat, 39g fiber
3 serving(s) (1501cal, 129p, 24c, 85f)
2 cup(s) (81cal, 18p, 0c, 1f)
28 oz (1105cal, 179p, 2c, 42f)
3 cup(s) (401cal, 9p, 6c, 35f)
Day 6
3025cal, 301g protein, 21g net carbs, 187g fat, 14g fiber
9 1/3 oz(s) (657cal, 54p, 1c, 49f)
2 2/3 serving(s) (868cal, 59p, 12c, 62f)
28 oz (1105cal, 179p, 2c, 42f)
3 cup(s) (401cal, 9p, 6c, 35f)
Day 7
3075cal, 241g protein, 30g net carbs, 217g fat, 12g fiber
9 1/3 oz(s) (657cal, 54p, 1c, 49f)
2 2/3 serving(s) (868cal, 59p, 12c, 62f)
2 1/2 thigh (1130cal, 104p, 2c, 79f)
3 serving(s) (426cal, 25p, 15c, 27f)
Grocery List (35 items)
Vegetables and Vegetable Products
Collard greens
3 2/3 lbs (1663g)
Garlic
13 1/3 clove(s) (40g)
Romaine lettuce
7 leaf outer (196g)
Tomatoes
3 medium whole (2-3/5" dia) (363g)
Frozen broccoli
12 1/2 cup (1138g)
Onion
1 medium (2-1/2" dia) (113g)
Bell pepper
1 1/2 large (246g)
Brussels sprouts
15 sprouts (285g)
Zucchini
5 1/3 medium (1045g)
Fats and Oils
Oil
6 1/2 oz (201mL)
Olive oil
3/4 oz (25mL)
Balsamic vinaigrette
1/2 lbs (240mL)
Spices and Herbs
Salt
1/2 oz (18g)
Curry powder
2 tsp (4g)
Black pepper
4 1/4 g (4g)
Thyme, dried
1 tsp, ground (1g)
Paprika
2 tsp (5g)
Fresh basil
1 oz (25g)
Pork Products
Pork chop, bone-in
8 chop (1424g)
Bacon, raw
10 2/3 slice(s) (302g)
Poultry Products
Boneless skinless chicken breast, raw
7 2/3 lbs (3452g)
Chicken thighs, with bone and skin, raw
3 lbs (1446g)
Boneless chicken thighs, with skin
2 1/2 lbs (1135g)
Soups, Sauces, and Gravies
Frank's red hot sauce
9 1/4 tbsp (139mL)
Pesto sauce
5 tbsp (80g)
Fruits and Fruit Juices
Avocados
2 2/3 avocado(s) (536g)
Lime juice
2 tbsp (30mL)
Dairy and Egg Products
Butter
3/4 cup (194g)
Fresh mozzarella cheese
1/2 lbs (227g)
Blue cheese
1 1/4 oz (35g)
Other
Roasted red peppers
3 1/3 pepper(s) (233g)
Italian seasoning
1 tbsp (11g)
Chicken bone broth
2 cup(s) (mL)
Mixed greens
1 package (5.5 oz) (155g)
Beef Products
Sirloin steak, raw
18 3/4 oz (529g)
dinner prep - 2 days
1. Curried pork chops
955 cals, 157p, 1c, 36f (per meal)
8 chop (1424g)
2 tsp (4g)
4 tsp (20mL)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. 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. Garlic collard greens
585 cals, 26p, 17c, 31f (per meal)
3 2/3 lbs (1663g)
1/4 cup (55mL)
11 clove(s) (33g)
1 tsp (6g)
Recipe has been scaled from original by 3.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Buffalo chicken lettuce wrap
1535 cals, 187p, 11c, 73f (per meal)
3 1/2 tsp (18mL)
7 leaf outer (196g)
1 3/4 lbs (794g)
9 1/3 tbsp (140mL)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1 1/6 avocado(s) (234g)
9 1/3 tbsp cherry tomatoes (87g)
Recipe has been scaled from original by 1.17x. 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.
lunch prep - 2 days
1. Baked chicken thighs
1155 cals, 115p, 1c, 77f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
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.
2. Buttered broccoli
365 cals, 8p, 5c, 32f (per meal)
Recipe has been scaled from original by 2.75x. 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.
dinner prep - 2 days
1. Roasted pepper stuffed chicken
1430 cals, 128p, 9c, 98f (per meal)
5 tsp (25mL)
1/2 tbsp (4g)
2 1/2 lbs (1135g)
3 1/3 pepper(s) (233g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
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.
2. Sauteed peppers and onions
95 cals, 2p, 7c, 6f (per meal)
3/4 tbsp (11mL)
3/4 medium (2-1/2" dia) (83g)
1 1/2 large (246g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
lunch prep - 1 days
1. Caprese chicken
1490 cals, 162p, 11c, 87f (per meal)
1 1/4 tsp (5g)
5 tbsp (80g)
2 1/2 tsp (13mL)
7 1/2 cherry tomatoes (128g)
5 tbsp, chopped (13g)
5 oz (142g)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Balsamic chicken breast
1105 cals, 179p, 2c, 42f (per meal)
1 3/4 tsp (6g)
2 1/3 tbsp (35mL)
14 tbsp (210mL)
3 1/2 lbs (1588g)
Recipe has been scaled from original by 3.5x. 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. Buttered broccoli
400 cals, 9p, 6c, 35f (per meal)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Chicken avocado salad
1500 cals, 129p, 24c, 85f (per meal)
2 tbsp (30mL)
2 tbsp (30mL)
3 tbsp chopped (30g)
1 1/2 avocado(s) (302g)
18 oz (510g)
15 sprouts (285g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
2 cup(s) (mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
lunch prep - 2 days
1. Steak Bites
655 cals, 54p, 1c, 49f (per meal)
3 1/2 tsp (17g)
3 1/2 tsp (17mL)
2 1/3 clove(s) (7g)
18 2/3 oz (529g)
Recipe has been scaled from original by 1.17x. 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
870 cals, 59p, 12c, 62f (per meal)
Recipe has been scaled from original by 5.33x. 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. Blue cheese stuffed chicken thighs
1130 cals, 104p, 2c, 79f (per meal)
1/3 tsp (1g)
1 tsp (5mL)
1/2 tsp, ground (1g)
1 1/4 oz (35g)
2 1/2 thigh (6 oz ea) (425g)
Recipe has been scaled from original by 0.63x. 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. Caprese salad
425 cals, 25p, 15c, 27f (per meal)
2 tbsp (30mL)
1/2 cup leaves, whole (12g)
1 cup cherry tomatoes (149g)
1 package (5.5 oz) (155g)
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.