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 (3400cals, 282g protein, 32g net carbs, 224g fat 30g fiber per day) cannot be customized.
Day 1
3350cals, 305g protein, 35g net carbs, 203g fat 43g fiber per day
24 oz (890cal, 121p, 0c, 45f)
2 1/2 serving(s) (813cal, 56p, 11c, 58f)
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
3 2/3 serving(s) (584cal, 26p, 17c, 31f)
Day 2
3400cals, 279g protein, 35g net carbs, 220g fat 44g fiber per day
3 1/2 thigh (1582cal, 145p, 2c, 110f)
1 1/2 serving(s) (166cal, 5p, 8c, 10f)
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
3 2/3 serving(s) (584cal, 26p, 17c, 31f)
Day 3
3375cals, 315g protein, 21g net carbs, 219g fat 16g fiber per day
21 oz (1675cal, 126p, 6c, 125f)
28 oz (1105cal, 179p, 2c, 42f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
2 1/4 serving(s) (367cal, 6p, 10c, 32f)
Day 4
3375cals, 315g protein, 21g net carbs, 219g fat 16g fiber per day
21 oz (1675cal, 126p, 6c, 125f)
28 oz (1105cal, 179p, 2c, 42f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
2 1/4 serving(s) (367cal, 6p, 10c, 32f)
Day 5
3425cals, 284g protein, 36g net carbs, 222g fat 35g fiber per day
32 oz (1270cal, 202p, 0c, 52f)
3 1/4 serving(s) (407cal, 8p, 9c, 33f)
4 patty (~3oz each) (1196cal, 67p, 24c, 84f)
3/4 cup (549cal, 7p, 3c, 53f)
Day 6
3375cals, 204g protein, 40g net carbs, 249g fat 40g fiber per day
16 oz steak (950cal, 92p, 0c, 65f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
4 cup(s) (279cal, 11p, 8c, 18f)
4 patty (~3oz each) (1196cal, 67p, 24c, 84f)
3/4 cup (549cal, 7p, 3c, 53f)
Day 7
3425cals, 269g protein, 32g net carbs, 240g fat 19g fiber per day
16 oz steak (950cal, 92p, 0c, 65f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
4 cup(s) (279cal, 11p, 8c, 18f)
3 1/2 serving(s) (1799cal, 139p, 19c, 128f)
Grocery List (38 items)
Spices and Herbs
Salt
3/4 oz (21g)
Black pepper
3 g (3g)
Ground coriander
2 1/2 tbsp (13g)
Ground cumin
2 1/2 tbsp (15g)
Paprika
1/2 tsp (1g)
Thyme, dried
1/4 tbsp, ground (1g)
Fresh basil
1/2 cup leaves, whole (11g)
Vegetables and Vegetable Products
Garlic
22 1/2 clove(s) (68g)
Collard greens
3 2/3 lbs (1663g)
Zucchini
9 1/2 medium (1862g)
Fresh green beans
6 oz (170g)
Frozen broccoli
11 1/2 cup (1047g)
Tomatoes
5 medium whole (2-3/5" dia) (639g)
Asparagus
13 oz (369g)
Cucumber
7/8 cucumber (8-1/4") (263g)
Fats and Oils
Oil
1/2 lbs (220mL)
Olive oil
10 1/4 oz (323mL)
Balsamic vinaigrette
14 tbsp (211mL)
Salad dressing
1/2 cup (120mL)
Pork Products
Pork loin chops, boneless, raw
5 chop (925g)
Bacon, raw
10 slice(s) (283g)
Finfish and Shellfish Products
Cod, raw
1 1/2 lbs (680g)
Salmon
2 1/2 lbs (1191g)
Canned salmon
1 1/4 lbs (567g)
Nut and Seed Products
Almonds
1 1/2 tbsp, slivered (10g)
Coconut milk, canned
1/2 can (199mL)
Pecans
1 1/2 cup, halves (149g)
Fruits and Fruit Juices
Lemon juice
4 3/4 fl oz (144mL)
Avocados
3 avocado(s) (578g)
Dairy and Egg Products
Butter
4 tbsp (55g)
Blue cheese
1 3/4 oz (50g)
Eggs
4 large (200g)
Poultry Products
Chicken thighs, with bone and skin, raw
3 1/2 thigh (6 oz ea) (595g)
Boneless skinless chicken breast, raw
5 1/2 lbs (2484g)
Other
Italian seasoning
1 3/4 tsp (6g)
Mixed greens
12 cup (360g)
Rotisserie chicken, cooked
1 1/3 lbs (595g)
Beef Products
Sirloin steak, raw
2 lbs (907g)
dinner prep - 2 days

1. Coriander and cumin rubbed pork chops
1071cal, 103p, 7c, 69f (per meal)
5 dash (1g)
5 chop (925g)
5 tbsp (75mL)
2 1/2 tbsp (13g)
2 1/2 tbsp (15g)
7 1/2 clove(s) (23g)
1 1/4 tsp (8g)
Recipe has been scaled from original by 2.5x. 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. Garlic collard greens
584cal, 26p, 17c, 31f (per meal)
1 tsp (6g)
11 clove(s) (33g)
1/4 cup (55mL)
3 2/3 lbs (1663g)
Recipe has been scaled from original by 3.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
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.
3
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).
4
Season with salt and serve.
lunch prep - 1 days

1. Simple roasted cod
890cal, 121p, 0c, 45f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.

2. Bacon zucchini noodles
813cal, 56p, 11c, 58f (per meal)
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
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. Blue cheese stuffed chicken thighs
1582cal, 145p, 2c, 110f (per meal)
1/2 tsp (1g)
1/2 tbsp (7mL)
1/4 tbsp, ground (1g)
1 3/4 oz (50g)
3 1/2 thigh (6 oz ea) (595g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.

2. Green beans with almonds & lemon
166cal, 5p, 8c, 10f (per meal)
3/4 dash (1g)
1 1/2 tbsp, slivered (10g)
1/4 tbsp (4mL)
1 tsp (5g)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil and add the green beans. Cook for about 4-6 minutes, until tender. Drain and transfer to a bowl.
2
Meanwhile, add the butter to a small skillet over medium heat and melt.
3
When sizzling, add almonds and cook for about a minute until almonds are lightly toasted.
4
Add the lemon juice and salt and stir, continuing to cook for about 30 more seconds.
5
Drizzle butter and almond mixture over green beans.
6
Serve.
dinner prep - 2 days

1. Balsamic chicken breast
1105cal, 179p, 2c, 42f (per meal)
1 3/4 tsp (6g)
2 1/3 tbsp (35mL)
14 tbsp (210mL)
3 1/2 lbs (1588g)
Recipe has been scaled from original by 3.5x. 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
367cal, 6p, 10c, 32f (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
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.

3. Buttered broccoli
234cal, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days

1. Salmon with avocado sauce
1675cal, 126p, 6c, 125f (per meal)
1/2 cup leaves, whole (11g)
1 3/4 tbsp (26mL)
1 3/4 clove(s) (5g)
1/2 can (197mL)
1 3/4 tbsp (26mL)
2 1/2 lbs (1191g)
7/8 avocado(s) (176g)
Recipe has been scaled from original by 1.75x. 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.
dinner prep - 2 days

1. Salmon patty salad
1196cal, 67p, 24c, 84f (per meal)
4 tbsp (60mL)
4 tbsp (60mL)
1/2 cup (120mL)
4 roma tomato (320g)
2 avocado(s) (402g)
12 cup (360g)
4 large (200g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).
2
Heat oil in a skillet over medium heat and add salmon patties and cook for a few minutes on each side until crispy on the outside and done on the inside.
3
Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.
lunch prep - 1 days

1. Basic chicken breast
1270cal, 202p, 0c, 52f (per meal)
Recipe has been scaled from original by 2x. 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. Asparagus
407cal, 9p, 9c, 34f (per meal)
2 1/2 tbsp (37mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
2 1/2 tbsp (37mL)
13 oz (369g)
Recipe has been scaled from original by 1.63x. 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.
lunch prep - 2 days

1. Classic steak
950cal, 92p, 0c, 65f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140°F/60°C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.

2. Olive oil drizzled broccoli
279cal, 11p, 8c, 18f (per meal)
2 2/3 tbsp (40mL)
8 cup (728g)
4 dash (2g)
4 dash (0g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.

3. Bacon zucchini noodles
407cal, 28p, 6c, 29f (per meal)
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
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. Rotisserie chicken & tomato salad
1799cal, 139p, 19c, 128f (per meal)
3 1/2 tsp (18mL)
1/4 cup (53mL)
7/8 cucumber (8-1/4") (263g)
1 3/4 large whole (3" dia) (319g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.75x. 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.