1100 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 1100 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 (1075cal, 117g protein, 9g net carbs, 60g fat, 7g fiber per day) cannot be customized.
Day 1
1050cal, 91g protein, 9g net carbs, 72g fat, 4g fiber
1/2 serving(s) (257cal, 20p, 3c, 18f)
1 1/3 oz (153cal, 9p, 1c, 13f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
10 2/3 oz (453cal, 60p, 1c, 23f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 2
1075cal, 84g protein, 8g net carbs, 75g fat, 4g fiber
13 1/3 oz (512cal, 48p, 2c, 35f)
1/4 cucumber (15cal, 1p, 3c, 0f)
6 oz(s) (422cal, 35p, 1c, 31f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 3
1075cal, 84g protein, 8g net carbs, 75g fat, 4g fiber
13 1/3 oz (512cal, 48p, 2c, 35f)
1/4 cucumber (15cal, 1p, 3c, 0f)
6 oz(s) (422cal, 35p, 1c, 31f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 4
1025cal, 139g protein, 8g net carbs, 46g fat, 9g fiber
14 oz (472cal, 79p, 1c, 17f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
Day 5
1075cal, 162g protein, 8g net carbs, 41g fat, 7g fiber
14 oz (472cal, 79p, 1c, 17f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
12 oz (424cal, 76p, 2c, 13f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 6
1075cal, 147g protein, 9g net carbs, 47g fat, 8g fiber
10 oz (370cal, 64p, 2c, 12f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
12 oz (424cal, 76p, 2c, 13f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 7
1125cal, 112g protein, 9g net carbs, 67g fat, 10g fiber
10 oz (370cal, 64p, 2c, 12f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
6 oz (386cal, 38p, 0c, 26f)
1 2/3 cup(s) (223cal, 5p, 3c, 19f)
Grocery List (29 items)
Fruits and Fruit Juices
Lemon juice
3/8 fl oz (13mL)
Lime juice
1 tbsp (15mL)
Avocados
1/2 avocado(s) (101g)
Fats and Oils
Olive oil
2 oz (63mL)
Oil
3/4 oz (24mL)
Marinade sauce
3/4 cup (180mL)
Vegetables and Vegetable Products
Cucumber
5/8 cucumber (8-1/4") (188g)
Tomatoes
2 medium whole (2-3/5" dia) (244g)
Onion
1 tbsp minced (15g)
Garlic
4 3/4 clove(s) (14g)
Frozen broccoli
8 1/3 cup (758g)
Fresh spinach
12 cup(s) (360g)
Other
Rotisserie chicken, cooked
3 oz (85g)
Sugar-free barbecue sauce
1/4 cup (50g)
Dairy and Egg Products
Cheese
1 1/3 oz (38g)
Butter
1/2 cup (111g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1/2 oz (10-12 kernels) (14g)
Finfish and Shellfish Products
Tilapia, raw
3 lbs (1335g)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1/4 oz (8g)
Garlic powder
2 dash (1g)
Fresh tarragon
1 3/4 tsp, chopped (1g)
Cajun seasoning
1 tsp (3g)
Lemon pepper
1 1/4 tbsp (9g)
Thyme, dried
1/2 dash, ground (0g)
Poultry Products
Chicken wings, with skin, raw
1 2/3 lbs (757g)
Boneless skinless chicken breast, raw
2 3/4 lbs (1232g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Beef Products
Sirloin steak, raw
3/4 lbs (340g)
lunch prep - 1 days
1. Rotisserie chicken & tomato salad
255 cals, 20p, 3c, 18f (per meal)
1/2 tsp (3mL)
1/2 tbsp (8mL)
1/8 cucumber (8-1/4") (38g)
1/4 large whole (3" dia) (46g)
3 oz (85g)
Recipe has been scaled from original by 0.25x. 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.
2. Macadamia nuts
110 cals, 1p, 1c, 11f (per meal)
1/2 oz (10-12 kernels) (14g)
dinner prep - 1 days
1. Broiled tilapia
455 cals, 60p, 1c, 23f (per meal)
2 tsp (10mL)
2/3 lbs (299g)
4 tsp (20mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. 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.
lunch prep - 2 days
1. Sugar-free bbq chicken wings
510 cals, 48p, 2c, 35f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Steak Bites
420 cals, 35p, 1c, 31f (per meal)
3/4 tbsp (11g)
3/4 tbsp (11mL)
1 1/2 clove(s) (5g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Buttery tarragon tilapia fillets
470 cals, 79p, 1c, 17f (per meal)
1 3/4 lbs (784g)
1 3/4 tbsp (25g)
1 3/4 clove (5g)
1 3/4 tsp, chopped (1g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Cajun tilapia
295 cals, 51p, 1c, 10f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Buttered broccoli
225 cals, 5p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 2 days
1. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 1.5x. 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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
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. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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. 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.
dinner prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
2 dash (2g)
1 dash, ground (0g)
1 thigh (6 oz ea) (170g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees.
2
Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
3
Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
4
Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
2. Buttered broccoli
225 cals, 5p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.83x. 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.