3400 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 3400 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 (3400cal, 337g protein, 29g net carbs, 207g fat, 19g fiber per day) cannot be customized.
Day 1
3400cal, 267g protein, 20g net carbs, 244g fat, 14g fiber
14 oz (833cal, 89p, 0c, 53f)
2 2/3 serving(s) (868cal, 59p, 12c, 62f)
24 oz (1400cal, 108p, 1c, 107f)
3 serving(s) (299cal, 11p, 7c, 22f)
Day 2
3425cal, 295g protein, 26g net carbs, 223g fat, 32g fiber
6 wrap(s) (1317cal, 161p, 10c, 62f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
24 oz (1400cal, 108p, 1c, 107f)
3 serving(s) (299cal, 11p, 7c, 22f)
Day 3
3375cal, 374g protein, 37g net carbs, 182g fat, 18g fiber
30 oz (1060cal, 189p, 5c, 32f)
4 cup(s) (653cal, 44p, 14c, 45f)
2 1/2 chop(s) (598cal, 98p, 1c, 22f)
4 serving(s) (398cal, 14p, 9c, 29f)
1 1/4 serving(s) (655cal, 29p, 9c, 55f)
Day 4
3375cal, 374g protein, 37g net carbs, 182g fat, 18g fiber
30 oz (1060cal, 189p, 5c, 32f)
4 cup(s) (653cal, 44p, 14c, 45f)
2 1/2 chop(s) (598cal, 98p, 1c, 22f)
4 serving(s) (398cal, 14p, 9c, 29f)
1 1/4 serving(s) (655cal, 29p, 9c, 55f)
Day 5
3425cal, 359g protein, 22g net carbs, 206g fat, 11g fiber
32 oz (1184cal, 203p, 5c, 38f)
2 1/2 serving(s) (454cal, 10p, 11c, 39f)
1 tomato(es) (60cal, 1p, 2c, 5f)
28 oz (1638cal, 140p, 1c, 119f)
1/2 cup(s) (82cal, 5p, 2c, 6f)
Day 6
3400cal, 348g protein, 32g net carbs, 200g fat, 19g fiber
32 oz (1184cal, 203p, 5c, 38f)
2 1/2 serving(s) (454cal, 10p, 11c, 39f)
1 tomato(es) (60cal, 1p, 2c, 5f)
16 oz (820cal, 79p, 0c, 56f)
2 1/4 serving(s) (732cal, 50p, 10c, 52f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Day 7
3450cal, 346g protein, 28g net carbs, 209g fat, 17g fiber
28 oz (1381cal, 206p, 3c, 59f)
1/2 serving(s) (63cal, 1p, 1c, 5f)
3 1/2 cup(s) (301cal, 4p, 11c, 26f)
16 oz (820cal, 79p, 0c, 56f)
2 1/4 serving(s) (732cal, 50p, 10c, 52f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Grocery List (32 items)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 cup (240mL)
Hot sauce
1 3/4 tbsp (26mL)
Fats and Oils
Oil
1 1/2 oz (47mL)
Olive oil
9 oz (288mL)
Marinade sauce
2 cup (451mL)
Spices and Herbs
Salt
4 tsp (25g)
Black pepper
4 tsp, ground (9g)
Curry powder
1 1/4 tsp (3g)
Cajun seasoning
1 tsp (3g)
Lemon pepper
4 tbsp (28g)
Paprika
1 3/4 tsp (4g)
Other
Chicken, drumsticks, with skin
4 3/4 lbs (2155g)
Rotisserie chicken, cooked
14 oz (397g)
Frozen cauliflower
12 cup (1361g)
Pork rinds
1 oz (25g)
Vegetables and Vegetable Products
Garlic
8 1/2 clove (26g)
Fresh spinach
70 1/2 cup(s) (2119g)
Zucchini
14 2/3 medium (2875g)
Romaine lettuce
6 leaf outer (168g)
Tomatoes
2 medium whole (2-3/5" dia) (257g)
Asparagus
2 oz (57g)
Pork Products
Bacon, raw
23 slice(s) (647g)
Pork chop, bone-in
5 chop (890g)
Pork shoulder
2 lbs (907g)
Poultry Products
Boneless skinless chicken breast, raw
11 lbs (4936g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (6mL)
Legumes and Legume Products
Roasted peanuts
1/2 cup (64g)
Dairy and Egg Products
Parmesan cheese
1/2 cup (38g)
Cheese
1/2 lbs (236g)
Butter
2 1/3 tbsp (32g)
Goat cheese
1/4 lbs (99g)
dinner prep - 2 days
1. Buffalo drumsticks
1400 cals, 108p, 1c, 107f (per meal)
1/2 cup (120mL)
1 1/2 tbsp (23mL)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
3 lbs (1361g)
Recipe has been scaled from original by 1.5x. 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. Simple sauteed spinach
300 cals, 11p, 7c, 22f (per meal)
3 clove (9g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
3 tbsp (45mL)
24 cup(s) (720g)
Recipe has been scaled from original by 3x. 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. Rotisserie chicken
835 cals, 89p, 0c, 53f (per meal)
14 oz (397g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Bacon zucchini noodles
870 cals, 59p, 12c, 62f (per meal)
Recipe has been scaled from original by 2.67x. 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.
lunch prep - 1 days
1. Buffalo chicken lettuce wrap
1315 cals, 161p, 10c, 62f (per meal)
1 tbsp (15mL)
6 leaf outer (168g)
1 1/2 lbs (680g)
1/2 cup (120mL)
4 dash, ground (1g)
4 dash (3g)
1 avocado(s) (201g)
1/2 cup cherry tomatoes (75g)
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.
dinner prep - 2 days
1. Curried pork chops
600 cals, 98p, 1c, 22f (per meal)
5 chop (890g)
1 1/4 tsp (3g)
2 1/2 tsp (13mL)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. 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. Cheesy zucchini noodles
655 cals, 29p, 9c, 55f (per meal)
2 1/2 medium (490g)
2 1/2 tbsp (38mL)
2 1/2 tbsp (13g)
2 cup, shredded (212g)
Recipe has been scaled from original by 2.5x. 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 zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
3. Simple sauteed spinach
400 cals, 14p, 9c, 29f (per meal)
4 clove (12g)
1 tsp, ground (2g)
1 tsp (6g)
4 tbsp (60mL)
32 cup(s) (960g)
Recipe has been scaled from original by 4x. 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 - 2 days
1. Marinaded chicken breast
1060 cals, 189p, 5c, 32f (per meal)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Bacon cauliflower rice
655 cals, 44p, 14c, 45f (per meal)
Recipe has been scaled from original by 4x. 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. Low carb fried chicken
1640 cals, 140p, 1c, 119f (per meal)
1 3/4 lbs (794g)
1 oz (25g)
1 tsp (3g)
1 3/4 tbsp (26mL)
Recipe has been scaled from original by 0.58x. 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. Bacon cauliflower rice
80 cals, 6p, 2c, 6f (per meal)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 2 days
1. Lemon pepper chicken breast
1185 cals, 203p, 5c, 38f (per meal)
4 tbsp (28g)
2 tbsp (30mL)
4 lbs (1792g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
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.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
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
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Parmesan zucchini noodles
455 cals, 10p, 11c, 39f (per meal)
Recipe has been scaled from original by 5x. 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 and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
dinner prep - 2 days
1. Slow cooker carnitas
820 cals, 79p, 0c, 56f (per meal)
2 lbs (907g)
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. 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.
3. Bacon zucchini noodles
730 cals, 50p, 10c, 52f (per meal)
Recipe has been scaled from original by 4.5x. 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.
lunch prep - 1 days
1. Goat cheese & spinach hasselback chicken
1380 cals, 206p, 3c, 59f (per meal)
1 3/4 lbs (784g)
2 1/2 cup(s) (79g)
1/4 cup, shredded (25g)
1 3/4 tsp (4g)
1/4 lbs (99g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C) and line walled baking sheet with foil.
2
In a small saucepan over low heat, add the goat cheese and spinach and mix until spinach has wilted, about a minute. Set aside.
3
Place chicken on baking sheet and cut slits all down the breast, cutting deep but not all the way through.
4
Stuff slits with spinach mixture.
5
Sprinkle paprika, a pinch of salt and pepper, and shredded cheese on top and bake for 20-25 minutes or until done.
6
Optional: Broil for a minute or two to brown the cheese.
7
Serve.
2. Buttery cauliflower rice
300 cals, 4p, 11c, 26f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
3. Asparagus
65 cals, 1p, 2c, 5f (per meal)
2 oz (57g)
1 tsp (6mL)
1 dash (1g)
1 dash, ground (0g)
1 tsp (6mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.