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 (3300cal, 281g protein, 28g net carbs, 221g fat, 16g fiber per day) cannot be customized.
Day 1
3350cal, 238g protein, 16g net carbs, 252g fat, 14g fiber
4 serving(s) (1259cal, 93p, 9c, 92f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 cup (366cal, 5p, 2c, 36f)
28 oz (1638cal, 140p, 1c, 119f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 2
3250cal, 264g protein, 33g net carbs, 226g fat, 7g fiber
13 1/2 oz (904cal, 80p, 21c, 55f)
2 serving(s) (651cal, 44p, 9c, 47f)
28 oz (1638cal, 140p, 1c, 119f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 3
3250cal, 269g protein, 24g net carbs, 221g fat, 23g fiber
4 wrap(s) (878cal, 107p, 6c, 42f)
2 2/3 oz (305cal, 17p, 2c, 25f)
2 1/2 serving(s) (451cal, 21p, 6c, 36f)
Day 4
3300cal, 319g protein, 29g net carbs, 201g fat, 23g fiber
20 oz (1492cal, 162p, 11c, 87f)
1 cup(s) (163cal, 11p, 3c, 11f)
4 wrap(s) (878cal, 107p, 6c, 42f)
2 2/3 oz (305cal, 17p, 2c, 25f)
2 1/2 serving(s) (451cal, 21p, 6c, 36f)
Day 5
3325cal, 283g protein, 28g net carbs, 223g fat, 18g fiber
3 serving(s) (1610cal, 95p, 8c, 129f)
1 cup(s) (61cal, 1p, 3c, 5f)
28 oz (1105cal, 179p, 2c, 42f)
3 1/3 serving(s) (543cal, 8p, 14c, 47f)
Day 6
3300cal, 257g protein, 32g net carbs, 230g fat, 17g fiber
3 serving(s) (1610cal, 95p, 8c, 129f)
1 cup(s) (61cal, 1p, 3c, 5f)
24 oz (1382cal, 152p, 16c, 79f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Day 7
3250cal, 337g protein, 34g net carbs, 193g fat, 8g fiber
4 chop(s) (1380cal, 160p, 7c, 79f)
1 1/2 cup(s) (245cal, 16p, 5c, 17f)
24 oz (1382cal, 152p, 16c, 79f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
Grocery List (41 items)
Other
Chicken, drumsticks, with skin
5 lbs (2343g)
Pork rinds
1 3/4 oz (50g)
Italian seasoning
1/2 container (.75 oz) (10g)
Frozen cauliflower
4 1/2 cup (510g)
Ground beef (20% fat)
2 lbs (907g)
Ranch dressing mix
2 packet (1 oz) (57g)
Spices and Herbs
Cajun seasoning
3/4 tbsp (5g)
Black pepper
4 1/2 g (4g)
Salt
1/2 oz (13g)
Dijon mustard
2 1/4 tbsp (34g)
Fresh basil
5 tbsp, chopped (13g)
Soups, Sauces, and Gravies
Hot sauce
1/4 cup (53mL)
Frank's red hot sauce
1 cup (226mL)
Pesto sauce
5 tbsp (80g)
Fats and Oils
Olive oil
1/4 lbs (110mL)
Mayonnaise
1/2 cup (120mL)
Oil
1/3 lbs (161mL)
Balsamic vinaigrette
1/2 cup (106mL)
Ranch dressing
3/4 cup (180mL)
Vegetables and Vegetable Products
Garlic
5 3/4 clove(s) (17g)
Tomatoes
3 medium whole (2-3/5" dia) (376g)
Raw celery
1/4 bunch (148g)
Romaine lettuce
16 leaf outer (448g)
Onion
4 tbsp minced (60g)
Zucchini
5 1/3 medium (1045g)
Frozen green beans
1 1/3 cup (161g)
Mushrooms
2 cup, chopped (140g)
Fresh spinach
2 3/4 10oz package (770g)
Finfish and Shellfish Products
Canned salmon
4 5oz can(s) (undrained) (568g)
Salmon
2 1/4 fillet/s (6 oz each) (383g)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
Sunflower kernels
5 oz (142g)
Almonds
1/2 cup, slivered (54g)
Almond butter
4 tbsp (64g)
Sweets
Honey
1 tbsp (24g)
Pork Products
Bacon, raw
6 1/2 slice(s) (184g)
Pork loin chops, boneless, raw
4 chop (740g)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3605g)
Fruits and Fruit Juices
Avocados
1 1/3 avocado(s) (268g)
Dairy and Egg Products
Cheese
1/3 lbs (151g)
Fresh mozzarella cheese
5 oz (142g)
dinner prep - 2 days
1. Low carb fried chicken
1640 cals, 140p, 1c, 119f (per meal)
3 1/2 lbs (1588g)
1 3/4 oz (50g)
3/4 tbsp (5g)
1/4 cup (53mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Sauteed garlic & herb tomatoes
65 cals, 1p, 3c, 5f (per meal)
1/2 dash, ground (0g)
3/4 tbsp (11mL)
1/2 clove(s) (2g)
1/2 pint, cherry tomatoes (149g)
1/4 tbsp (3g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 1 days
1. Salmon salad lettuce wrap
1260 cals, 93p, 9c, 92f (per meal)
8 leaf outer (224g)
4 dash (0g)
4 dash (2g)
4 5oz can(s) (undrained) (568g)
1/2 cup (120mL)
4 stalk, small (5" long) (68g)
4 tbsp minced (60g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
3. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Honey dijon salmon
905 cals, 80p, 21c, 55f (per meal)
2 1/4 fillet/s (6 oz each) (383g)
2 1/4 tbsp (34g)
1 tbsp (24g)
1 clove (3g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Bacon zucchini noodles
650 cals, 44p, 9c, 47f (per meal)
Recipe has been scaled from original by 2x. 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. Buffalo chicken lettuce wrap
880 cals, 107p, 6c, 42f (per meal)
4 tsp (20mL)
8 leaf outer (224g)
2 lbs (907g)
2/3 cup (160mL)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1 1/3 avocado(s) (268g)
2/3 cup cherry tomatoes (99g)
Recipe has been scaled from original by 1.33x. 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 - 1 days
1. Buffalo drumsticks
1555 cals, 120p, 1c, 119f (per meal)
1/4 cup (67mL)
2 1/2 tsp (12mL)
3 1/3 dash (2g)
3 1/3 dash, ground (1g)
1 2/3 lbs (756g)
Recipe has been scaled from original by 0.83x. 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. Green beans
65 cals, 3p, 8c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
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. Bacon cauliflower rice
165 cals, 11p, 3c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Balsamic chicken breast
1105 cals, 179p, 2c, 42f (per meal)
1 tsp (3g)
3 1/2 tsp (18mL)
1/2 cup (105mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.75x. 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. Garlic zucchini noodles
545 cals, 8p, 14c, 47f (per meal)
Recipe has been scaled from original by 3.33x. 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 garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
lunch prep - 2 days
1. Almond beef and spinach skillet
1610 cals, 95p, 8c, 129f (per meal)
2 lbs (907g)
1 tbsp (15mL)
2 cup, chopped (140g)
6 oz (170g)
1/2 cup, slivered (54g)
4 tbsp (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil and mushrooms.
2
Cook for a few minutes until mushrooms are soft, then add in the slivered almonds and cook for another minute or so until toasted.
3
Add in the ground beef and cook fully until there is no more pink.
4
Add in the almond butter and spinach and cook a couple more minutes, stirring frequently, until spinach has melted and almond butter has fully incorporated with the meat.
5
Serve.
2. Cauliflower rice
60 cals, 1p, 3c, 5f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 2 days
1. Ranch chicken
1380 cals, 152p, 16c, 79f (per meal)
1 1/2 packet (1 oz) (43g)
3 tbsp (45mL)
3 lbs (1344g)
3/4 cup (180mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
2 1/2 clove (8g)
5 dash, ground (1g)
5 dash (4g)
2 1/2 tbsp (38mL)
20 cup(s) (600g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Ranch pork chops
1380 cals, 160p, 7c, 79f (per meal)
1/2 packet (1 oz) (14g)
2 tbsp (30mL)
4 chop (740g)
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. Bacon cauliflower rice
245 cals, 16p, 5c, 17f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.