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 (3500cals, 326g protein, 36g net carbs, 214g fat 30g fiber per day) cannot be customized.
Day 1
3475cals, 337g protein, 42g net carbs, 208g fat 21g fiber per day
4 serving(s) (1217cal, 160p, 14c, 55f)
3/4 cup (549cal, 7p, 3c, 53f)
2 2/3 serving(s) (1265cal, 160p, 20c, 58f)
5/8 cup(s) (437cal, 10p, 4c, 41f)
Day 2
3525cals, 319g protein, 39g net carbs, 215g fat 39g fiber per day
4 serving(s) (1217cal, 160p, 14c, 55f)
3/4 cup (549cal, 7p, 3c, 53f)
Day 3
3475cals, 290g protein, 35g net carbs, 225g fat 41g fiber per day
32 oz (1262cal, 204p, 3c, 48f)
3 2/3 cup(s) (490cal, 11p, 7c, 42f)
Day 4
3500cals, 256g protein, 39g net carbs, 242g fat 37g fiber per day
Day 5
3550cals, 389g protein, 23g net carbs, 193g fat 38g fiber per day
6 wrap(s) (1317cal, 161p, 10c, 62f)
5/8 cup(s) (517cal, 18p, 7c, 42f)
32 oz (1270cal, 202p, 0c, 52f)
3 1/4 cup(s) (434cal, 9p, 6c, 37f)
Day 6
3475cals, 347g protein, 36g net carbs, 208g fat 18g fiber per day
24 oz (848cal, 151p, 4c, 25f)
2 2/3 serving(s) (868cal, 59p, 12c, 62f)
6 wrap(s) (4 oz pork each) (1316cal, 121p, 13c, 85f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
Day 7
3475cals, 347g protein, 36g net carbs, 208g fat 18g fiber per day
24 oz (848cal, 151p, 4c, 25f)
2 2/3 serving(s) (868cal, 59p, 12c, 62f)
6 wrap(s) (4 oz pork each) (1316cal, 121p, 13c, 85f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
Grocery List (42 items)
Fats and Oils
Mayonnaise
4 tbsp (60mL)
Salad dressing
3/4 cup (180mL)
Oil
4 oz (116mL)
Balsamic vinaigrette
1/2 cup (120mL)
Marinade sauce
1 1/2 cup (360mL)
Vegetables and Vegetable Products
Onion
1 1/2 medium (2-1/2" dia) (164g)
Raw celery
2 2/3 stalk, small (5" long) (45g)
Fresh spinach
16 cup(s) (480g)
Tomatoes
3 medium whole (2-3/5" dia) (361g)
Frozen broccoli
8 cup (720g)
Romaine lettuce
6 leaf outer (168g)
Iceberg lettuce
12 leaf, medium (96g)
Zucchini
5 1/3 medium (1045g)
Soups, Sauces, and Gravies
Frank's red hot sauce
8 fl oz (240mL)
Salsa
1 1/4 cup (360g)
Pesto sauce
1/3 cup (88g)
Vegetable broth
5/8 cup(s) (mL)
Dairy and Egg Products
Nonfat greek yogurt, plain
2/3 cup (187g)
Cheese
1/2 lbs (225g)
Butter
1/2 cup (112g)
Fresh mozzarella cheese
1/3 lbs (156g)
Poultry Products
Boneless skinless chicken breast, raw
14 1/3 lbs (6409g)
Other
Mixed greens
6 cup (178g)
Guacamole, store-bought
2 1/2 cup (618g)
Italian seasoning
2 1/2 tsp (9g)
Sugar-free barbecue sauce
3/4 cup (180g)
Nut and Seed Products
Walnuts
10 tbsp, shelled (63g)
Pecans
3 cup, halves (297g)
Almonds
1 1/2 cup, whole (226g)
Finfish and Shellfish Products
Canned tuna
3 1/4 can (559g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
3/4 oz (20g)
Fresh basil
1/3 cup, chopped (15g)
Ground cumin
2 1/2 tsp (5g)
Paprika
2 1/2 tsp (6g)
Garlic powder
2 1/2 tsp (7g)
Onion powder
2 1/2 tsp (6g)
Fruits and Fruit Juices
Lime juice
1 tbsp (16mL)
Avocados
2 1/2 avocado(s) (528g)
Sausages and Luncheon Meats
Ham cold cuts
20 slice (460g)
Pork Products
Pork shoulder
3 lbs (1361g)
Bacon, raw
10 2/3 slice(s) (302g)
dinner prep - 1 days
1. Buffalo chicken salad
1265cal, 160p, 20c, 58f (per meal)
4 tbsp (60mL)
2/3 cup, chopped (107g)
1/2 cup (120mL)
2/3 cup (187g)
2 2/3 stalk, small (5" long) (45g)
1 1/3 lbs (605g)
2 2/3 cup (80g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
lunch prep - 2 days
1. Basic chicken & spinach salad
1217cal, 160p, 14c, 55f (per meal)
3/4 cup (180mL)
2 2/3 tbsp (40mL)
3 lbs (1361g)
16 cup(s) (480g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 1 days
1. Avocado tuna salad
1418cal, 132p, 19c, 78f (per meal)
13 tbsp, chopped (146g)
3 1/4 can (559g)
5/6 small (57g)
3 1/4 cup (98g)
3 1/4 dash (0g)
3 1/4 dash (1g)
1 tbsp (16mL)
1 1/2 avocado(s) (327g)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 2 days
1. Ham tacos
1185cal, 68p, 22c, 82f (per meal)
10 tbsp, shredded (70g)
10 tbsp (180g)
1 1/4 cup (309g)
10 slice (230g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Use tin foil to prop up the ham into a taco shell shape.
2
Broil in the oven for a few minutes until crispy. They might seem a little bit floppy, but once they cool for a few minutes, they will stiffen up.
3
Add in the guacamole, salsa, and cheese to the shells.
4
Serve
lunch prep - 1 days
1. Balsamic chicken breast
1262cal, 204p, 3c, 48f (per meal)
1 tsp (4g)
4 tsp (20mL)
1/2 cup (120mL)
2 lbs (907g)
Recipe has been scaled from original by 2x. 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. Buttered broccoli
490cal, 11p, 7c, 42f (per meal)
Recipe has been scaled from original by 1.83x. 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 - 1 days
1. Caprese chicken
1641cal, 179p, 12c, 96f (per meal)
1/2 tbsp (5g)
1/3 cup (88g)
1 tbsp (14mL)
8 1/4 cherry tomatoes (140g)
1/3 cup, chopped (15g)
1/3 lbs (156g)
22 oz (616g)
Recipe has been scaled from original by 1.38x. 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. Buttered broccoli
134cal, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner 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. Buttered broccoli
434cal, 9p, 6c, 37f (per meal)
3 1/4 tbsp (46g)
1 1/2 dash (0g)
3 1/4 cup (296g)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.63x. 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 - 1 days
1. Buffalo chicken lettuce wrap
1317cal, 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. Pulled pork lettuce wrap
1316cal, 121p, 13c, 85f (per meal)
3/4 cup (180g)
12 leaf, medium (96g)
5/8 cup(s) (mL)
2 1/2 tsp (5g)
2 1/2 tsp (6g)
2 1/2 tsp (7g)
2 1/2 tsp (6g)
2 1/2 tsp (14g)
2 1/2 tsp, ground (6g)
3 lbs (1361g)
Recipe has been scaled from original by 1.2x. Adjust cook times and pan sizes accordingly.
1
Rub the seasonings on all sides of the meat.
2
Place pork in a slow cooker and pour the broth around it.
3
Cook in the slow cooker for 4 hours on high or 8 hours on low. When done, pork should shred relatively easily with two forks. If it doesn't, it needs more time.
4
When pork is done, transfer to a bowl and shred with two forks. Add in the broth and mix well.
5
Serve pork inside lettuce leaves and top with bbq sauce (1 tbsp per wrap).
lunch prep - 2 days
1. Marinaded chicken breast
848cal, 151p, 4c, 25f (per meal)
Recipe has been scaled from original by 3x. 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 zucchini noodles
868cal, 59p, 12c, 62f (per meal)
Recipe has been scaled from original by 5.33x. 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.