2100 calorie keto and intermittent fasting meal plan
In just a few clicks, generate your own 2100 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 (2075cal, 208g protein, 16g net carbs, 127g fat, 11g fiber per day) cannot be customized.
Day 1
2050cal, 250g protein, 21g net carbs, 105g fat, 7g fiber
26 oz (918cal, 164p, 5c, 27f)
3 serving(s) (95cal, 4p, 12c, 1f)
Day 2
2050cal, 205g protein, 10g net carbs, 126g fat, 13g fiber
21 1/3 oz (880cal, 78p, 0c, 60f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
21 1/3 oz (907cal, 120p, 2c, 46f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 3
2050cal, 205g protein, 10g net carbs, 126g fat, 13g fiber
21 1/3 oz (880cal, 78p, 0c, 60f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
21 1/3 oz (907cal, 120p, 2c, 46f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 4
2075cal, 150g protein, 17g net carbs, 154g fat, 7g fiber
1 lbs (697cal, 61p, 4c, 48f)
3 serving(s) (293cal, 5p, 12c, 23f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
Day 5
2075cal, 150g protein, 17g net carbs, 154g fat, 7g fiber
1 lbs (697cal, 61p, 4c, 48f)
3 serving(s) (293cal, 5p, 12c, 23f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
Day 6
2125cal, 248g protein, 18g net carbs, 111g fat, 14g fiber
6 oz (448cal, 49p, 3c, 26f)
1 3/4 serving(s) (569cal, 39p, 8c, 41f)
24 oz (947cal, 153p, 2c, 36f)
1 serving(s) (159cal, 7p, 5c, 8f)
Day 7
2125cal, 248g protein, 18g net carbs, 111g fat, 14g fiber
6 oz (448cal, 49p, 3c, 26f)
1 3/4 serving(s) (569cal, 39p, 8c, 41f)
24 oz (947cal, 153p, 2c, 36f)
1 serving(s) (159cal, 7p, 5c, 8f)
Grocery List (28 items)
Vegetables and Vegetable Products
Tomatoes
4 1/3 medium whole (2-3/5" dia) (532g)
Garlic
10 1/4 clove(s) (31g)
Frozen green beans
6 cup (726g)
Fresh spinach
12 cup(s) (360g)
Zucchini
3 1/2 medium (686g)
Collard greens
1 lbs (454g)
Fats and Oils
Oil
4 oz (116mL)
Marinade sauce
13 tbsp (194mL)
Olive oil
3 1/4 oz (102mL)
Balsamic vinaigrette
3/4 cup (180mL)
Dairy and Egg Products
Butter
2/3 stick (74g)
Parmesan cheese
4 tbsp (25g)
Fresh mozzarella cheese
3 oz (85g)
Beef Products
Sirloin steak, raw
14 oz (397g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/2 lbs (2425g)
Chicken wings, with skin, raw
4 2/3 lbs (2119g)
Spices and Herbs
Curry powder
4 tbsp (25g)
Salt
1 oz (32g)
Black pepper
1/6 oz (6g)
Fresh basil
3 tbsp, chopped (8g)
Fruits and Fruit Juices
Lemon juice
2 2/3 tbsp (40mL)
Finfish and Shellfish Products
Tilapia, raw
2 2/3 lbs (1195g)
Baked Products
Baking powder
1 tbsp (15g)
Soups, Sauces, and Gravies
Frank's red hot sauce
6 1/4 tbsp (94mL)
Pesto sauce
3 tbsp (48g)
Other
Chicken, drumsticks, with skin
2 1/3 lbs (1058g)
Italian seasoning
3/4 tbsp (8g)
Pork Products
Bacon, raw
7 slice(s) (198g)
lunch prep - 1 days
1. Steak Bites
985 cals, 81p, 2c, 73f (per meal)
2 1/2 tsp (12g)
2 1/2 tsp (13mL)
1 3/4 clove(s) (5g)
14 oz (397g)
Recipe has been scaled from original by 0.88x. 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. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Marinaded chicken breast
920 cals, 164p, 5c, 27f (per meal)
Recipe has been scaled from original by 1.63x. 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. Green beans
95 cals, 4p, 12c, 1f (per meal)
2 cup (242g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Indian chicken wings
880 cals, 78p, 0c, 60f (per meal)
4 tbsp (25g)
1 tbsp (16g)
2 2/3 lbs (1211g)
2 tsp (10mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
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 - 2 days
1. Broiled tilapia
905 cals, 120p, 2c, 46f (per meal)
2 2/3 tbsp (40mL)
2 2/3 lbs (1195g)
1/3 cup (80mL)
1/2 tbsp, ground (3g)
1/2 tbsp (8g)
Recipe has been scaled from original by 1.33x. 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
120 cals, 2p, 5c, 9f (per meal)
lunch prep - 2 days
1. Garlic parmesan wings
695 cals, 61p, 4c, 48f (per meal)
4 tbsp (25g)
1/2 tbsp (7g)
4 clove(s) (12g)
1 tbsp (15g)
2 lbs (908g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Buttered green beans
295 cals, 5p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Buffalo drumsticks
1090 cals, 84p, 1c, 83f (per meal)
6 1/4 tbsp (93mL)
3 1/2 tsp (17mL)
1/2 tsp (3g)
1/2 tsp, ground (1g)
2 1/3 lbs (1058g)
Recipe has been scaled from original by 1.17x. 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.
lunch prep - 2 days
1. Caprese chicken
450 cals, 49p, 3c, 26f (per meal)
1/4 tbsp (3g)
3 tbsp (48g)
1/2 tbsp (8mL)
4 1/2 cherry tomatoes (77g)
3 tbsp, chopped (8g)
3 oz (85g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. 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. Bacon zucchini noodles
570 cals, 39p, 8c, 41f (per meal)
Recipe has been scaled from original by 3.5x. 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 - 2 days
1. Balsamic chicken breast
945 cals, 153p, 2c, 36f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3/4 cup (180mL)
3 lbs (1361g)
Recipe has been scaled from original by 3x. 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 collard greens
160 cals, 7p, 5c, 8f (per meal)
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.