3400 calorie keto and intermittent fasting meal plan w/ PDF

lunch prep - 1 days

1. Simple roasted cod

890cal, 121p, 0c, 45f (per meal)

For 1 Meal

Cod, raw

1 1/2 lbs (680g)

Olive oil

3 tbsp (45mL)

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

Preheat your oven to 400°F (200°C).

Drizzle the olive oil over both sides of the cod fillets.

Season both sides of the fillets with salt, pepper, and any other preferred seasonings.

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)

For 1 Meal

Bacon, raw

5 slice(s) (142g)

Zucchini

2 1/2 medium (490g)

Recipe has been scaled from original by 2.5x. 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 - 2 days

1. Coriander and cumin rubbed pork chops

1071cal, 103p, 7c, 69f (per meal)

Scale to: , 5 chop(s)

Olive oil, divided

5 tbsp (75mL)

Black pepper

5 dash (1g)

Pork loin chops, boneless, raw

5 chop (925g)

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.

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. Garlic collard greens

584cal, 26p, 17c, 31f (per meal)

Scale to:

11 clove(s) (33g)

1 tsp (6g)

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.

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.

lunch prep - 1 days

1. Blue cheese stuffed chicken thighs

1582cal, 145p, 2c, 110f (per meal)

For 1 Meal

Paprika

1/2 tsp (1g)

Olive oil

1/2 tbsp (7mL)

Thyme, dried

1/4 tbsp, ground (1g)

Blue cheese

1 3/4 oz (50g)

Chicken thighs, with bone and skin, raw

3 1/2 thigh (6 oz ea) (595g)

Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.

Combine blue cheese and thyme in a small bowl.

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.

Sprinkle paprika on all sides of the chicken.

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)

For 1 Meal

Fresh green beans, trimmed

6 oz (170g)

Salt

3/4 dash (1g)

Almonds

1 1/2 tbsp, slivered (10g)

Lemon juice

1/4 tbsp (4mL)

Butter

1 tsp (5g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

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.

Meanwhile, add the butter to a small skillet over medium heat and melt.

When sizzling, add almonds and cook for about a minute until almonds are lightly toasted.

Add the lemon juice and salt and stir, continuing to cook for about 30 more seconds.

Drizzle butter and almond mixture over green beans.

Serve.

lunch prep - 2 days

1. Salmon with avocado sauce

1675cal, 126p, 6c, 125f (per meal)

Scale to: , 42 oz

Fresh basil

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.

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.

Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.

Plate salmon and pour sauce on top. Serve.

dinner prep - 2 days

1. Balsamic chicken breast

1105cal, 179p, 2c, 42f (per meal)

Scale to: , 56 oz

Italian seasoning

1 3/4 tsp (6g)

Oil

2 1/3 tbsp (35mL)

Balsamic vinaigrette

14 tbsp (210mL)

Boneless skinless chicken breast, raw

3 1/2 lbs (1588g)

Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.

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.

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)

Scale to:

Zucchini

4 1/2 medium (882g)

Garlic, minced

2 1/4 clove (7g)

Olive oil

1/4 cup (68mL)

Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.

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

Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.

Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.

Remove from heat and serve.

3. Buttered broccoli

234cal, 5p, 3c, 20f (per meal)

Scale to: , 3 1/2 cup(s)

1/4 cup (50g)

1/4 tsp (0g)

3 1/2 cup (319g)

1/4 tsp (1g)

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

Prepare broccoli according to instructions on package.

Mix in butter until melted and season with salt and pepper to taste.

lunch prep - 1 days

1. Basic chicken breast

1270cal, 202p, 0c, 52f (per meal)

For 1 Meal

Oil

2 tbsp (30mL)

Boneless skinless chicken breast, raw

2 lbs (896g)

Recipe has been scaled from original by 2x. 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. Asparagus

407cal, 9p, 9c, 34f (per meal)

For 1 Meal

Olive oil

2 1/2 tbsp (37mL)

Black pepper

1/4 tbsp, ground (2g)

Salt

1/4 tbsp (5g)

Lemon juice

2 1/2 tbsp (37mL)

Asparagus

13 oz (369g)

Recipe has been scaled from original by 1.63x. Adjust cook times and pan sizes accordingly.

Heat olive oil in a pan over medium-high heat.

Add asparagus and cook for 5 minutes, until tender.

Add in lemon juice and seasoning; stir.

Remove from heat and serve.

dinner prep - 2 days

1. Salmon patty salad

1196cal, 67p, 24c, 84f (per meal)

Scale to: , 8 patty (~3oz each)

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.

In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).

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.

Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.

2. Pecans

549cal, 7p, 3c, 53f (per meal)

Scale to: , 1 1/2 cup

Pecans

1 1/2 cup, halves (149g)

lunch prep - 2 days

1. Classic steak

950cal, 92p, 0c, 65f (per meal)

Scale to: , 32 oz steak

Sirloin steak, raw

2 lbs (907g)

Oil

1 tbsp (15mL)

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

Sprinkle some salt and pepper (to taste) on the steak.

Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.

Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.

Use tongs to flip the steak, and let cook 2 more minutes.

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).

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.