3500 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 3500 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 (3475cal, 279g protein, 29g net carbs, 245g fat, 11g fiber per day) cannot be customized.
Day 1
3475cal, 280g protein, 38g net carbs, 241g fat, 10g fiber
13 1/3 oz(s) (939cal, 77p, 2c, 69f)
2 1/2 serving(s) (757cal, 24p, 16c, 64f)
22 oz (1005cal, 144p, 10c, 43f)
1 1/2 serving(s) (785cal, 35p, 11c, 66f)
Day 2
3475cal, 280g protein, 38g net carbs, 241g fat, 10g fiber
13 1/3 oz(s) (939cal, 77p, 2c, 69f)
2 1/2 serving(s) (757cal, 24p, 16c, 64f)
22 oz (1005cal, 144p, 10c, 43f)
1 1/2 serving(s) (785cal, 35p, 11c, 66f)
Day 3
3450cal, 324g protein, 35g net carbs, 218g fat, 14g fiber
24 oz (1400cal, 108p, 1c, 107f)
2 1/2 serving(s) (310cal, 15p, 15c, 19f)
28 oz (1036cal, 178p, 5c, 33f)
2 1/3 serving(s) (706cal, 23p, 14c, 60f)
Day 4
3475cal, 264g protein, 22g net carbs, 255g fat, 8g fiber
24 oz (1400cal, 108p, 1c, 107f)
2 1/2 serving(s) (310cal, 15p, 15c, 19f)
28 oz (1638cal, 140p, 1c, 119f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 5
3475cal, 289g protein, 14g net carbs, 248g fat, 6g fiber
3 1/2 thigh (1582cal, 145p, 2c, 110f)
1 serving(s) (116cal, 3p, 6c, 8f)
28 oz (1638cal, 140p, 1c, 119f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 6
3450cal, 242g protein, 21g net carbs, 263g fat, 7g fiber
3 1/2 thigh (1582cal, 145p, 2c, 110f)
1 serving(s) (116cal, 3p, 6c, 8f)
4 serving(s) (908cal, 46p, 6c, 76f)
7 1/3 oz (839cal, 48p, 7c, 69f)
Day 7
3550cal, 275g protein, 37g net carbs, 247g fat, 19g fiber
18 oz (899cal, 120p, 12c, 37f)
2 3/4 serving(s) (895cal, 61p, 12c, 64f)
4 serving(s) (908cal, 46p, 6c, 76f)
7 1/3 oz (839cal, 48p, 7c, 69f)
Grocery List (34 items)
Spices and Herbs
Black pepper
5 1/2 g (5g)
Salt
4 tsp (25g)
Paprika
1 1/2 tbsp (10g)
Lemon pepper
1 3/4 tbsp (12g)
Cajun seasoning
3/4 tbsp (5g)
Thyme, dried
2 1/4 g (2g)
Chili powder
1 tbsp (8g)
Fresh basil
18 leaves (9g)
Dairy and Egg Products
Cheese
2 lbs (875g)
Heavy cream
9 3/4 tbsp (146mL)
Butter
1/2 cup (102g)
Parmesan cheese
1/2 lbs (215g)
Blue cheese
1/4 lbs (99g)
Goat cheese
1/2 lbs (227g)
Vegetables and Vegetable Products
Cauliflower
1 3/4 head medium (5-6" dia.) (1050g)
Garlic
4 1/3 clove(s) (13g)
Zucchini
10 3/4 medium (2107g)
Tomatoes
5 medium whole (2-3/5" dia) (604g)
Fats and Oils
Oil
4 tbsp (63mL)
Olive oil
6 3/4 oz (214mL)
Beef Products
Sirloin steak, raw
1 2/3 lbs (755g)
Finfish and Shellfish Products
Tilapia, raw
2 3/4 lbs (1232g)
Other
Italian seasoning
2/3 container (.75 oz) (14g)
Chicken, drumsticks, with skin
6 1/2 lbs (2948g)
Pork rinds
1 3/4 oz (50g)
Mixed greens
8 cup (240g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (120mL)
Hot sauce
1/4 cup (53mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1294g)
Chicken thighs, with bone and skin, raw
7 thigh (6 oz ea) (1190g)
Nut and Seed Products
Sunflower kernels
2 2/3 tbsp (32g)
Pork Products
Bacon
8 slice(s) (80g)
Bacon, raw
5 1/2 slice(s) (156g)
Fruits and Fruit Juices
Green olives
18 large (79g)
lunch prep - 2 days
1. Steak Bites
940 cals, 77p, 2c, 69f (per meal)
5 tsp (24g)
5 tsp (25mL)
3 1/3 clove(s) (10g)
1 2/3 lbs (755g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Cheesy cauliflower mashed 'potatoes'
755 cals, 24p, 16c, 64f (per meal)
5 dash, ground (1g)
1 1/4 tsp (8g)
5 slice (1 oz each) (140g)
6 2/3 tbsp (100mL)
1/4 cup (53g)
5 cup chopped (535g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients (besides the cheese) 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
When it's soft, mash with a fork.
4
Lay cheese slices on top and microwave a couple more minutes until melted.
5
Serve.
dinner prep - 2 days
1. Parmesan crusted tilapia
1005 cals, 144p, 10c, 43f (per meal)
1 1/2 cup (138g)
2 tbsp (28mL)
2 3/4 lbs (1232g)
1 1/4 tbsp (8g)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Line a baking sheet with aluminum foil.
3
In a small bowl, mix together Parmesan cheese, paprika, and a pinch of salt and pepper.
4
Coat the tilapia fillets with olive oil, then place them on the prepared baking sheet. Press the Parmesan mixture onto the top of the tilapia.
5
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily with a fork.
2. Cheesy zucchini noodles
785 cals, 35p, 11c, 66f (per meal)
3 medium (588g)
3 tbsp (45mL)
3 tbsp (15g)
2 1/4 cup, shredded (254g)
Recipe has been scaled from original by 3x. 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.
lunch 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. Baked parmesan zucchini
310 cals, 15p, 15c, 19f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 1/2 tsp (9g)
2 1/2 tbsp (38mL)
10 tbsp (63g)
5 medium (980g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
In a small bowl mix together the parmesan, Italian herbs, salt, and pepper.
3
Grease baking sheet and place zucchini skin side down on the sheet.
4
Drizzle zucchini with olive oil and sprinkle the parmesan mixture over top.
5
Bake for 15 minutes, until tender.
6
Broil for 2-3 minutes, until golden.
7
Serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
1035 cals, 178p, 5c, 33f (per meal)
1 3/4 tbsp (12g)
2 1/2 tsp (13mL)
1 3/4 lbs (784g)
Recipe has been scaled from original by 1.75x. 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. Cheesy cauliflower mashed 'potatoes'
705 cals, 23p, 15c, 60f (per meal)
1/4 tsp, ground (1g)
1/2 tsp (3g)
2 1/3 slice (1 oz each) (65g)
3 tbsp (47mL)
1 3/4 tbsp (25g)
2 1/3 cup chopped (250g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients (besides the cheese) 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
When it's soft, mash with a fork.
4
Lay cheese slices on top and microwave a couple more minutes until melted.
5
Serve.
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
125 cals, 1p, 5c, 10f (per meal)
1 dash, ground (0g)
1 1/2 tbsp (23mL)
1 clove(s) (3g)
1 pint, cherry tomatoes (298g)
1/2 tbsp (5g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Blue cheese stuffed chicken thighs
1580 cals, 145p, 2c, 110f (per meal)
1 tsp (2g)
2 1/2 tsp (13mL)
1/2 tbsp, ground (2g)
1/4 lbs (99g)
7 thigh (6 oz ea) (1190g)
Recipe has been scaled from original by 1.75x. 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. Roasted cauliflower
115 cals, 3p, 6c, 8f (per meal)
4 dash, leaves (1g)
1 head small (4" dia.) (265g)
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.
dinner prep - 2 days
1. Bacon & goat cheese salad
910 cals, 46p, 6c, 76f (per meal)
2 2/3 tbsp (32g)
8 slice(s) (80g)
2 2/3 tbsp (40mL)
1/2 lbs (227g)
8 cup (240g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
900 cals, 120p, 12c, 37f (per meal)
18 cherry tomatoes (306g)
1 tbsp (15mL)
1/4 tbsp (5g)
18 large (79g)
1/4 tbsp (1g)
1 tbsp (8g)
18 oz (510g)
18 leaves (9g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Bacon zucchini noodles
895 cals, 61p, 12c, 64f (per meal)
Recipe has been scaled from original by 2.75x. 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.