3200 calorie keto and intermittent fasting meal plan

2 tomato(es) (119cal, 2p, 5c, 9f)

Dinner

Marinaded chicken breast

32 oz (1130cal, 202p, 6c, 34f)

Garlic collard greens

2 3/4 serving(s) (438cal, 20p, 13c, 23f)

Day 5

3225cals, 263g protein, 31g net carbs, 224g fat 12g fiber per day

Lunch

Baked chicken thighs

18 oz (1155cal, 115p, 1c, 77f)

Buttery cauliflower rice

4 cup(s) (344cal, 4p, 12c, 29f)

Chicken thighs with lemon & olives

2 tomato(es) (119cal, 2p, 5c, 9f)

Dinner

21 oz (1534cal, 137p, 11c, 103f)

Bacon cauliflower rice

1/2 cup(s) (82cal, 5p, 2c, 6f)

Day 6

3175cals, 343g protein, 29g net carbs, 182g fat 14g fiber per day

Lunch

Lemon pepper chicken breast

26 2/3 oz (987cal, 169p, 4c, 31f)

Bacon zucchini noodles

1 1/3 serving(s) (434cal, 30p, 6c, 31f)

Chicken thighs with lemon & olives

2 1/2 tomato(es) (149cal, 2p, 6c, 12f)

Dinner

21 oz (1534cal, 137p, 11c, 103f)

Bacon cauliflower rice

1/2 cup(s) (82cal, 5p, 2c, 6f)

Day 7

3150cals, 312g protein, 30g net carbs, 193g fat 14g fiber per day

Lunch

Lemon pepper chicken breast

26 2/3 oz (987cal, 169p, 4c, 31f)

Bacon zucchini noodles

1 1/3 serving(s) (434cal, 30p, 6c, 31f)

Chicken thighs and mushrooms

2 1/2 tomato(es) (149cal, 2p, 6c, 12f)

Dinner

12 oz (1182cal, 84p, 6c, 91f)

Bacon cauliflower rice

2 1/2 cup(s) (408cal, 27p, 9c, 28f)

lunch prep - 1 days

1. Basic chicken breast

952cal, 151p, 0c, 39f (per meal)

For 1 Meal

1 1/2 tbsp (23mL)

Pork loin chops, boneless, raw

1 1/2 lbs (672g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

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.

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).

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.

ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

2. Garlic collard greens

597cal, 27p, 17c, 32f (per meal)

For 1 Meal

5 1/2 clove(s) (17g)

1/2 tsp (3g)

2 tbsp (28mL)

30 oz (851g)

Recipe has been scaled from original by 1.88x. Adjust cook times and pan sizes accordingly.

Rinse the collards, pat them dry, remove their stems, and chop up the leaves.

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.

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).

Season with salt and serve.

dinner prep - 1 days

1. Coriander and cumin rubbed pork chops

1285cal, 123p, 8c, 83f (per meal)

For 1 Meal

Olive oil, divided

3 tbsp (45mL)

Black pepper

3 dash (0g)

3 chop (555g)

1 1/2 tbsp (8g)

1 1/2 tbsp (9g)

4 1/2 clove(s) (14g)

1/4 tbsp (5g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.

Season the pork chops with salt and pepper, rub with the paste.

Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.

2. Simple mozzarella and tomato salad

403cal, 23p, 11c, 28f (per meal)

For 1 Meal

Tomatoes, sliced

1 1/4 large whole (3" dia) (228g)

Fresh basil

5 tsp, chopped (4g)

Balsamic vinaigrette

5 tsp (25mL)

Fresh mozzarella cheese, sliced

1/4 lbs (95g)

Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.

Arrange the tomato and mozzarella slices in an alternating fashion.

Sprinkle the basil over the slices and drizzle with dressing.

lunch prep - 1 days

1. Slow cooker kalua pork & cabbage

1559cal, 133p, 13c, 104f (per meal)

For 1 Meal

Bacon, raw, chopped

3 slice(s) (85g)

Pork shoulder

1 1/4 lbs (567g)

Cabbage, chopped

1/2 head, small (about 4-1/2" dia) (357g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Line the bottom of a slow cooker with half the bacon. Season all sides of the roast with salt and pepper, then place it in the slow cooker. Arrange the remaining slices of bacon on top of the roast.

Cover and cook on low for 8-10 hours, or until the pork is tender. Add the cabbage around the roast, season with some salt and pepper, and continue cooking, covered, for about 45 minutes longer until the cabbage is tender.

Remove the pork to a serving bowl and shred it with two forks. Return the pulled pork to the slow cooker and mix with the cabbage and bacon until combined. Serve and enjoy.

2. Cauliflower rice

61cal, 1p, 3c, 5f (per meal)

For 1 Meal

1 tsp (5mL)

1 cup (113g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Cook cauliflower according to package instructions.

Mix in oil and some salt and pepper.

Serve.

dinner prep - 2 days

1. Baked chicken with tomatoes & olives

1049cal, 140p, 14c, 43f (per meal)

Scale to: , 42 oz

Fresh basil, shredded

42 leaves (21g)

Cauliflower, cut into florets

2 1/2 lbs (1191g)

2 1/3 tbsp (19g)

1 3/4 tsp (1g)

42 large (185g)

1 3/4 tsp (11g)

2 1/3 tbsp (35mL)

42 cherry tomatoes (714g)

Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.

Heat the oven to 425 F (220 C)

Put chicken breast in a small baking dish.

Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.

On top of the chicken put the tomato, basil, and olives.

Put the baking dish in the oven and cook for about 25 minutes.

Check the chicken is cooked through. If not then add a few minutes of cook time.

2. Cheese

515cal, 29p, 4c, 43f (per meal)

Scale to: , 4 1/2 oz

Cheese

1/4 lbs (128g)

lunch prep - 1 days

1. Broiled tilapia parmesan

1442cal, 179p, 9c, 76f (per meal)

For 1 Meal

2 tbsp (26g)

1 tsp (6g)

1 tsp, ground (2g)

29 1/3 oz (821g)

2 tbsp (28mL)

2 3/4 tbsp (41mL)

1/2 cup (46g)

Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.

Preheat oven broiler. Grease broiling pan or line with aluminum foil.

Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.

Season fish with pepper and salt.

Arrange fillets in a single layer on prepared pan.

Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.

Broil until fish flakes easily with a fork, about 2 minutes.

2. Roasted cauliflower

173cal, 5p, 9c, 11f (per meal)

For 1 Meal

3/4 head small (4" dia.) (199g)

Thyme, dried

3 dash, leaves (0g)

Chicken thighs, with bone and skin, raw

3/4 tbsp (11mL)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Preheat oven to 450°F (230°C).

Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.

lunch prep - 2 days

1. Baked chicken thighs

1155cal, 115p, 1c, 77f (per meal)

Scale to: , 36 oz

Thyme, dried

3 dash, ground (1g)

2 1/4 lbs (1021g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400°F (200°C).

Arrange the chicken thighs on a baking sheet or in a baking dish.

Season thighs with thyme and some salt and pepper.

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. Roasted tomatoes

119cal, 2p, 5c, 9f (per meal)

Scale to: , 4 tomato(es)

Tomatoes

4 small whole (2-2/5" dia) (364g)

4 tsp (20mL)

Preheat oven to 450°F (230°C).

Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.

Bake for 30-35 minutes until soft. Serve.

3. Buttery cauliflower rice

344cal, 4p, 12c, 29f (per meal)

Scale to: , 8 cup(s)

8 cup (907g)

Butter

1/3 cup (72g)

Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.

Prepare cauliflower rice according to package instructions.

While still hot, mix the butter in with the cauliflower rice.

Season with salt and pepper to taste. Serve.

dinner prep - 1 days

1. Marinaded chicken breast

1130cal, 202p, 6c, 34f (per meal)

For 1 Meal

Marinade sauce

1 cup (240mL)

Chicken thighs, with bone and skin, raw

2 lbs (896g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.

Refrigerate and marinade for at least 1 hour, but preferably overnight.

BAKE

Preheat the oven to 400 degrees F.

Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.

After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.

BROIL/GRILL

Preheat the oven to broil/grill.

Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.

2. Garlic collard greens

438cal, 20p, 13c, 23f (per meal)

For 1 Meal

4 clove(s) (12g)

1/3 tsp (2g)

4 tsp (21mL)

22 oz (624g)

Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.

Rinse the collards, pat them dry, remove their stems, and chop up the leaves.

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.

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).

Season with salt and serve.

dinner prep - 2 days

1. Chicken thighs with lemon & olives

1534cal, 137p, 11c, 103f (per meal)

Scale to: , 42 oz

Chicken broth

7/8 cup(s) (mL)

Green olives

1 3/4 small can (~2 oz) (112g)

1 3/4 large (147g)

2 1/2 tsp (13mL)

2 1/2 tsp (3g)

5 1/4 clove(s) (16g)

1 3/4 tsp, ground (4g)

Salt

1 tsp (5g)

7 thigh (6 oz ea) (1190g)

Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.

Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.

Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.

Heat oven to 375 F (190 C).

Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.

Remove thighs and lemon wedges and arrange on a platter.

Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.

2. Bacon cauliflower rice

82cal, 6p, 2c, 6f (per meal)

Scale to: , 1 cup(s)

1 cup (113g)

Bacon, raw

1 slice(s) (28g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Cook frozen cauliflower rice and bacon according to package instructions.

Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.

Season with salt and pepper to taste. Serve.

lunch prep - 2 days

1. Lemon pepper chicken breast

987cal, 169p, 4c, 31f (per meal)

Scale to: , 53 1/3 oz

Lemon pepper

3 1/3 tbsp (23g)

Olive oil

5 tsp (25mL)

3 1/3 lbs (1493g)

Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

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.

2. Roasted tomatoes

149cal, 2p, 6c, 12f (per meal)

Scale to: , 5 tomato(es)

Tomatoes

5 small whole (2-2/5" dia) (455g)

Chicken thighs, with bone and skin, raw

5 tsp (25mL)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

Preheat oven to 450°F (230°C).

Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.

Bake for 30-35 minutes until soft. Serve.

3. Bacon zucchini noodles

434cal, 30p, 6c, 31f (per meal)

Scale to:

Bacon, raw

5 1/3 slice(s) (151g)

Zucchini

2 2/3 medium (523g)

Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Cook the bacon in a skillet over medium heat.

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.

Remove from heat and serve.

dinner prep - 1 days

1. Chicken thighs and mushrooms

1182cal, 84p, 6c, 91f (per meal)

For 1 Meal

2 thigh (6 oz ea) (340g)

2 dash (0g)

1 tbsp (14g)

1/2 cup(s) (119mL)

2 dash (1g)

Mushrooms, sliced 1/4 in thick

1/2 lbs (227g)

Olive oil

2 tbsp (30mL)

Preheat oven to 400 F (200 C).

Season chicken on all sides with salt and ground black pepper.

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.

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.

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.

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.

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.

Season with salt and pepper. Spoon mushroom sauce over chicken and serve.

2. Bacon cauliflower rice

408cal, 27p, 9c, 28f (per meal)

For 1 Meal