3200 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 3200 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 (3125cal, 266g protein, 28g net carbs, 209g fat, 18g fiber per day) cannot be customized.
Day 1
3175cal, 246g protein, 33g net carbs, 224g fat, 10g fiber
24 oz (1400cal, 108p, 1c, 107f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
20 oz (1429cal, 128p, 9c, 98f)
3 tomato(es) (179cal, 2p, 7c, 14f)
Day 2
2950cal, 211g protein, 24g net carbs, 217g fat, 16g fiber
15 oz (1197cal, 90p, 4c, 89f)
1 1/2 cup(s) (107cal, 5p, 2c, 7f)
2 1/2 serving(s) (1285cal, 99p, 14c, 91f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 3
2950cal, 222g protein, 29g net carbs, 199g fat, 39g fiber
15 oz (1197cal, 90p, 4c, 89f)
1 1/2 cup(s) (107cal, 5p, 2c, 7f)
2 serving(s) (949cal, 120p, 15c, 44f)
2 serving(s) (703cal, 8p, 8c, 59f)
Day 4
3175cal, 287g protein, 30g net carbs, 201g fat, 21g fiber
20 oz (1492cal, 162p, 11c, 87f)
1 cup(s) (71cal, 3p, 1c, 5f)
32 oz (1228cal, 114p, 4c, 84f)
2 1/2 serving(s) (375cal, 8p, 14c, 26f)
Day 5
3175cal, 287g protein, 30g net carbs, 201g fat, 21g fiber
20 oz (1492cal, 162p, 11c, 87f)
1 cup(s) (71cal, 3p, 1c, 5f)
32 oz (1228cal, 114p, 4c, 84f)
2 1/2 serving(s) (375cal, 8p, 14c, 26f)
Day 6
3250cal, 304g protein, 23g net carbs, 211g fat, 8g fiber
24 oz (1540cal, 139p, 0c, 109f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
4 chop(s) (1380cal, 160p, 7c, 79f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
Day 7
3250cal, 304g protein, 23g net carbs, 211g fat, 8g fiber
24 oz (1540cal, 139p, 0c, 109f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
4 chop(s) (1380cal, 160p, 7c, 79f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
Grocery List (39 items)
Fats and Oils
Oil
6 3/4 oz (205mL)
Olive oil
2 oz (62mL)
Mayonnaise
3 tbsp (45mL)
Spices and Herbs
Paprika
1/4 tbsp (2g)
Salt
5 g (5g)
Black pepper
1 1/2 g (1g)
Fresh basil
1 oz (34g)
Poultry Products
Boneless chicken thighs, with skin
1 1/4 lbs (568g)
Boneless skinless chicken breast, raw
3 1/2 lbs (1574g)
Chicken wings, with skin, raw
4 lbs (1816g)
Other
Roasted red peppers
1 2/3 pepper(s) (117g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Rotisserie chicken, cooked
15 oz (425g)
Frozen riced cauliflower
5 cup, frozen (530g)
Mixed greens
2 cup (60g)
Guacamole, store-bought
1 1/4 cup (309g)
Sugar-free barbecue sauce
1/2 cup (120g)
Italian seasoning
2 1/2 tsp (9g)
Ranch dressing mix
1 packet (1 oz) (28g)
Vegetables and Vegetable Products
Tomatoes
6 medium whole (2-3/5" dia) (756g)
Lima beans, frozen
3/8 package (10 oz) (107g)
Cucumber
5/8 cucumber (8-1/4") (188g)
Fresh spinach
2 1/2 cup(s) (75g)
Garlic
6 1/4 clove(s) (19g)
Onion
1/2 cup, chopped (80g)
Raw celery
2 stalk, small (5" long) (34g)
Bell pepper
5 medium (595g)
Frozen green beans
5 1/3 cup (645g)
Dairy and Egg Products
Butter
2 1/2 tbsp (34g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Fresh mozzarella cheese
10 oz (284g)
Soups, Sauces, and Gravies
Frank's red hot sauce
5 fl oz (150mL)
Pesto sauce
10 tbsp (160g)
Fruits and Fruit Juices
Lemon juice
1 1/3 fl oz (41mL)
Avocados
2 1/2 avocado(s) (528g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Coconut milk, canned
1/3 can (140mL)
Finfish and Shellfish Products
Salmon
5 lbs (2211g)
Pork Products
Pork loin chops, boneless, raw
8 chop (1480g)
dinner prep - 1 days
1. Roasted pepper stuffed chicken
1430 cals, 128p, 9c, 98f (per meal)
2 1/2 tsp (13mL)
1 tsp (2g)
1 1/4 lbs (568g)
1 2/3 pepper(s) (117g)
Recipe has been scaled from original by 0.42x. 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. Roasted tomatoes
180 cals, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Buffalo drumsticks
1400 cals, 108p, 1c, 107f (per meal)
4 tbsp (60mL)
3/4 tbsp (11mL)
3 dash (2g)
3 dash, ground (1g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.75x. 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.
2. Buttered lima beans
165 cals, 7p, 16c, 6f (per meal)
3/8 package (10 oz) (107g)
1 1/2 dash (1g)
1/2 tbsp (7g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
1285 cals, 99p, 14c, 91f (per meal)
2 1/2 tsp (13mL)
2 1/2 tbsp (38mL)
5/8 cucumber (8-1/4") (188g)
1 1/4 large whole (3" dia) (228g)
15 oz (425g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
lunch prep - 2 days
1. Salmon with avocado sauce
1195 cals, 90p, 4c, 89f (per meal)
5 tbsp leaves, whole (8g)
1 1/4 tbsp (19mL)
30 oz (851g)
1 1/4 tbsp (19mL)
5/8 avocado(s) (126g)
1/3 can (141mL)
1 1/4 clove(s) (4g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add salmon and cook for about 6-8 skin-side down or until salmon is fully cooked.
2
Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.
3
Plate salmon and pour sauce on top. Serve.
2. Spinach cauliflower mince
105 cals, 5p, 2c, 7f (per meal)
1 tbsp (15mL)
3 cup, frozen (318g)
1 1/2 cup(s) (45g)
3 clove(s) (9g)
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 salad
950 cals, 120p, 15c, 44f (per meal)
3 tbsp (45mL)
1/2 cup, chopped (80g)
6 tbsp (90mL)
1/2 cup (140g)
2 stalk, small (5" long) (34g)
1 lbs (454g)
2 cup (60g)
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
2. Avocado
705 cals, 8p, 8c, 59f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Sugar-free bbq chicken wings
1230 cals, 114p, 4c, 84f (per meal)
Recipe has been scaled from original by 2x. 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 to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Pepper strips and guacamole (keto)
375 cals, 8p, 14c, 26f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers and remove the seeds.
2
Spread the guacamole over the sliced peppers or just use them to dip into it.
lunch prep - 2 days
1. Caprese chicken
1490 cals, 162p, 11c, 87f (per meal)
2 1/2 tsp (9g)
10 tbsp (160g)
5 tsp (25mL)
15 cherry tomatoes (255g)
10 tbsp, chopped (27g)
10 oz (284g)
2 1/2 lbs (1120g)
Recipe has been scaled from original by 2.5x. 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. Spinach cauliflower mince
70 cals, 3p, 1c, 5f (per meal)
2 tsp (10mL)
2 cup, frozen (212g)
1 cup(s) (30g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. 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 - 2 days
1. Ranch pork chops
1380 cals, 160p, 7c, 79f (per meal)
1 packet (1 oz) (28g)
4 tbsp (60mL)
8 chop (1480g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Olive oil drizzled green beans
180 cals, 4p, 10c, 12f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
3 1/3 cup (403g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Simple salmon
1540 cals, 139p, 0c, 109f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.