3300 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 3300 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 (3300cals, 261g protein, 28g net carbs, 232g fat 16g fiber per day) cannot be customized.
Day 1
3275cals, 257g protein, 22g net carbs, 237g fat 7g fiber per day
28 oz (1634cal, 126p, 1c, 125f)
6 wrap(s) (4 oz pork each) (1316cal, 121p, 13c, 85f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
Day 2
3350cals, 226g protein, 28g net carbs, 254g fat 11g fiber per day
28 oz (1634cal, 126p, 1c, 125f)
8 oz (476cal, 51p, 0c, 30f)
2 1/3 serving(s) (1010cal, 43p, 15c, 84f)
2 serving(s) (231cal, 7p, 12c, 15f)
Day 3
3325cals, 255g protein, 34g net carbs, 238g fat 10g fiber per day
3 chop(s) (1285cal, 123p, 8c, 83f)
1 serving(s) (433cal, 18p, 6c, 36f)
4 serving(s) (1467cal, 112p, 13c, 107f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
Day 4
3325cals, 255g protein, 34g net carbs, 238g fat 10g fiber per day
3 chop(s) (1285cal, 123p, 8c, 83f)
1 serving(s) (433cal, 18p, 6c, 36f)
4 serving(s) (1467cal, 112p, 13c, 107f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
Day 5
3300cals, 281g protein, 23g net carbs, 227g fat 13g fiber per day
24 oz (1540cal, 153p, 1c, 103f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
3 serving(s) (1168cal, 112p, 17c, 70f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 6
3300cals, 308g protein, 25g net carbs, 208g fat 27g fiber per day
24 oz (1540cal, 153p, 1c, 103f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
21 1/3 oz (847cal, 134p, 0c, 34f)
3 1/4 serving(s) (762cal, 10p, 21c, 59f)
Day 7
3275cals, 247g protein, 34g net carbs, 224g fat 33g fiber per day
10 1/2 ounce(s) (924cal, 53p, 2c, 77f)
2 1/4 serving(s) (732cal, 50p, 10c, 52f)
21 1/3 oz (847cal, 134p, 0c, 34f)
3 1/4 serving(s) (762cal, 10p, 21c, 59f)
Grocery List (41 items)
Other
Chicken, drumsticks, with skin
3 1/2 lbs (1588g)
Sugar-free barbecue sauce
6 tbsp (90g)
Rotisserie chicken, cooked
1/2 lbs (227g)
Spices and Herbs
Black pepper
1/2 oz (17g)
Salt
1 1/2 oz (41g)
Ground cumin
3/4 oz (21g)
Paprika
1 tsp (3g)
Garlic powder
1 tbsp (9g)
Onion powder
1 tsp (3g)
Thyme, dried
1 g (1g)
Ground coriander
3 tbsp (15g)
Fresh basil
8 leaves (4g)
Rosemary, dried
1/2 tsp (1g)
Fats and Oils
Oil
1/3 lbs (165mL)
Olive oil
1/2 cup (114mL)
Caesar salad dressing
4 tbsp (59g)
Soups, Sauces, and Gravies
Frank's red hot sauce
9 1/4 tbsp (139mL)
Vegetable broth
1/3 cup(s) (mL)
Vegetables and Vegetable Products
Iceberg lettuce
6 leaf, medium (48g)
Garlic
15 clove(s) (45g)
Cauliflower
1 1/4 head medium (5-6" dia.) (729g)
Tomatoes
7 medium whole (2-3/5" dia) (855g)
Zucchini
3 1/4 medium (637g)
Romaine lettuce
1/2 head (313g)
Onion
6 1/2 tbsp minced (98g)
Pork Products
Pork shoulder
1 1/2 lbs (680g)
Bacon, raw
13 slice(s) (368g)
Pork loin chops, boneless, raw
6 chop (1110g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Macadamia nuts, shelled, roasted
2 oz (57g)
Dairy and Egg Products
Butter
1/3 cup (80g)
Heavy cream
5 3/4 tbsp (86mL)
Parmesan cheese
1 1/2 cup (145g)
Mozzarella cheese, shredded
4 oz (113g)
Fruits and Fruit Juices
Lemon juice
4 tbsp (60mL)
Avocados
3 1/4 avocado(s) (653g)
Lime juice
6 1/2 tbsp (98mL)
Finfish and Shellfish Products
Salmon
2 lbs (907g)
Poultry Products
Chicken thighs, with bone and skin, raw
3 lbs (1361g)
Boneless skinless chicken breast, raw
3 1/2 lbs (1535g)
Beef Products
Ribeye, raw
2/3 lbs (298g)
lunch prep - 2 days
1. Buffalo drumsticks
1634cal, 126p, 1c, 125f (per meal)
3 1/2 lbs (1588g)
1 tsp, ground (2g)
1 tsp (5g)
1 3/4 tbsp (26mL)
9 1/3 tbsp (140mL)
Recipe has been scaled from original by 1.75x. 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.
dinner prep - 1 days
1. Pulled pork lettuce wrap
1316cal, 121p, 13c, 85f (per meal)
6 tbsp (90g)
6 leaf, medium (48g)
1/3 cup(s) (mL)
1 tsp (3g)
1 tsp (3g)
1 tsp (4g)
1 tsp (3g)
1 tsp (7g)
1 tsp, ground (3g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.6x. Adjust cook times and pan sizes accordingly.
1
Rub the seasonings on all sides of the meat.
2
Place pork in a slow cooker and pour the broth around it.
3
Cook in the slow cooker for 4 hours on high or 8 hours on low. When done, pork should shred relatively easily with two forks. If it doesn't, it needs more time.
4
When pork is done, transfer to a bowl and shred with two forks. Add in the broth and mix well.
5
Serve pork inside lettuce leaves and top with bbq sauce (1 tbsp per wrap).
dinner prep - 1 days
1. Rotisserie chicken
476cal, 51p, 0c, 30f (per meal)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Roasted cauliflower
231cal, 7p, 12c, 15f (per meal)
1 head small (4" dia.) (265g)
4 dash, leaves (1g)
1 tbsp (15mL)
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
3. Bacon cauliflower mashed 'potatoes'
1010cal, 43p, 15c, 84f (per meal)
1 1/6 clove (3g)
3 1/2 slice(s) (99g)
2 1/3 cup chopped (250g)
1/2 tsp (3g)
2 1/3 tbsp (33g)
3 tbsp (47mL)
1/4 tsp, ground (1g)
Recipe has been scaled from original by 0.58x. 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.
lunch prep - 2 days
1. Coriander and cumin rubbed pork chops
1285cal, 123p, 8c, 83f (per meal)
6 tbsp (90mL)
1/4 tbsp (1g)
6 chop (1110g)
3 tbsp (15g)
3 tbsp (18g)
9 clove(s) (27g)
1/2 tbsp (9g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
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. Bacon cauliflower mashed 'potatoes'
433cal, 18p, 6c, 36f (per meal)
1 clove (3g)
3 slice(s) (85g)
2 cup chopped (214g)
4 dash (3g)
2 tbsp (28g)
2 2/3 tbsp (40mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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. Cheesy garlicy salmon
1467cal, 112p, 13c, 107f (per meal)
4 clove(s) (12g)
4 tbsp (60mL)
8 leaves (4g)
4 tbsp (60mL)
2 lbs (907g)
1 1/3 cup (132g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Line a baking tray with parchment paper and spray. Place salmon fillets, skin side down, on the baking tray. Set aside.
3
In a small bowl combine the cheese, garlic, lemon, basil, oil, and some salt and pepper. Mix until well combined.
4
Spread cheese mixture evenly over each fillet.
5
Bake in oven for 13 minutes or until internal temperature reaches 145°F (63°C). Serve.
2. Roasted tomatoes
149cal, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 2 days
1. Baked chicken thighs
1540cal, 153p, 1c, 103f (per meal)
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. Bacon zucchini noodles
163cal, 11p, 2c, 12f (per meal)
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. Chicken caesar salad
1168cal, 112p, 17c, 70f (per meal)
2 piece (340g)
4 oz (113g)
4 tbsp (59g)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 tbsp (13g)
1/2 head (313g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut chicken into bite-sized pieces and cook to taste.
2
Wash and lay out lettuce leaves on paper towels and pat dry.
3
Cut lettuce into 1 inch strips and place in a large mixing bowl.
4
Add chicken and mozzarella cheese and toss.
5
Sprinkle Parmesan cheese and salt and pepper onto lettuce and toss again.
6
Add dressing to individual salad bowls when serving so they won't get soggy.
dinner 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. Tomato and avocado salad
762cal, 10p, 22c, 60f (per meal)
1/2 tbsp, ground (4g)
1/2 tbsp (10g)
1/2 tbsp (5g)
5 tsp (24mL)
3 1/4 medium whole (2-3/5" dia) (400g)
3 1/4 avocado(s) (653g)
6 1/2 tbsp (98mL)
6 1/2 tbsp minced (98g)
Recipe has been scaled from original by 3.25x. 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.
lunch prep - 1 days
1. Pepper steak
924cal, 53p, 2c, 77f (per meal)
2 1/2 tsp, ground (6g)
1/2 tsp (1g)
2/3 lbs (298g)
1/2 tsp (3g)
4 tsp (19g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Bacon zucchini noodles
732cal, 50p, 10c, 52f (per meal)
Recipe has been scaled from original by 2.25x. 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.