1000 calorie keto and intermittent fasting meal plan
This 1000 calorie a day Atkins/keto diet combines the power of eating low carb with intermittent fasting to get you to your weight loss goals as quickly as possible. For most people eating a ketogenic diet plan with only 1000 kcal/day will be a very aggressive caloric deficit and therefore result in a rapid rate of fat loss. Unless you are a pretty small person it's not likely something you should follow for much longer than a few weeks of quick weight loss.
If you're not sure if this is right for you and want help figuring out how many calories you should be eating as part of your low carb diet you can check out our keto meal planner which will figure out all that for you. And alternatively, if you don't care about intermittent fasting check out our regular 1000 calorie keto meal plan.
To follow this plan you have two options: you can generate your own custom version or follow along with the sample plan, but either way you'll get a full week menu of easy-to-follow keto recipes complete with a grocery list.
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 (1000cal, 72g protein, 6g net carbs, 73g fat, 7g fiber per day) cannot be customized.
Day 1
1025cal, 65g protein, 4g net carbs, 82g fat, 5g fiber
2 sandwich(es) (518cal, 23p, 3c, 45f)
1 thigh (452cal, 41p, 1c, 32f)
1/2 cup(s) (67cal, 1p, 1c, 6f)
Day 2
1050cal, 60g protein, 6g net carbs, 84g fat, 8g fiber
1 thigh (452cal, 41p, 1c, 32f)
1/2 cup(s) (67cal, 1p, 1c, 6f)
Day 3
975cal, 54g protein, 7g net carbs, 77g fat, 10g fiber
6 oz (281cal, 33p, 0c, 16f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 4
975cal, 71g protein, 7g net carbs, 69g fat, 7g fiber
1 2/3 serving(s) (514cal, 34p, 5c, 38f)
6 oz (281cal, 33p, 0c, 16f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 5
1050cal, 122g protein, 6g net carbs, 56g fat, 6g fiber
12 oz (473cal, 77p, 1c, 18f)
1 cup(s) (71cal, 3p, 1c, 5f)
1 chop(s) (428cal, 41p, 3c, 28f)
1/2 cup(s) (67cal, 1p, 1c, 6f)
Day 6
950cal, 64g protein, 7g net carbs, 73g fat, 5g fiber
6 oz (385cal, 38p, 0c, 26f)
1 serving(s) (100cal, 4p, 2c, 7f)
4 ounce(s) (352cal, 20p, 1c, 29f)
3/4 serving(s) (122cal, 2p, 3c, 11f)
Day 7
950cal, 64g protein, 7g net carbs, 73g fat, 5g fiber
6 oz (385cal, 38p, 0c, 26f)
1 serving(s) (100cal, 4p, 2c, 7f)
4 ounce(s) (352cal, 20p, 1c, 29f)
3/4 serving(s) (122cal, 2p, 3c, 11f)
Grocery List (35 items)
Vegetables and Vegetable Products
Pickles
2 spear (70g)
Tomatoes
4 slice, medium (1/4" thick) (80g)
Iceberg lettuce
4 slice(s) (140g)
Frozen broccoli
4 cup (364g)
Cabbage
1/4 head, small (about 4-1/2" dia) (149g)
Fresh spinach
8 1/2 cup(s) (255g)
Garlic
4 1/4 clove(s) (13g)
Zucchini
1 1/2 medium (294g)
Fats and Oils
Mayonnaise
2 tbsp (30mL)
Olive oil
1/4 cup (56mL)
Oil
3/4 oz (19mL)
Balsamic vinaigrette
3 tbsp (46mL)
Pork Products
Bacon
6 slice(s) (60g)
Pork loin chops, boneless, raw
1 chop (185g)
Spices and Herbs
Paprika
2 dash (1g)
Thyme, dried
4 dash, ground (1g)
Black pepper
5 1/2 g (5g)
Salt
1/6 oz (6g)
Yellow mustard
5 dash (3g)
Ground cumin
1/2 tbsp (3g)
Ground coriander
1/2 tbsp (3g)
Rosemary
1/3 tsp (0g)
Dairy and Egg Products
Blue cheese
1 oz (28g)
Butter
5 tbsp (71g)
Cheddar cheese
1 cup, shredded (113g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 1/2 lbs (680g)
Ground turkey, raw
3/4 lbs (340g)
Boneless skinless chicken breast, raw
3/4 lbs (340g)
Other
Guacamole, store-bought
1/2 cup (124g)
Ground beef (20% fat)
6 2/3 oz (189g)
Italian seasoning
3 dash (1g)
Frozen riced cauliflower
1 cup, frozen (106g)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
Soups, Sauces, and Gravies
Chicken bouillon
1/4 cube (1g)
Beef Products
Ribeye, raw
1/2 lbs (227g)
lunch prep - 1 days
1. Lettuce bun BLT
520 cals, 23p, 3c, 45f (per meal)
2 spear (70g)
4 slice, medium (1/4" thick) (80g)
2 tbsp (30mL)
6 slice(s) (60g)
4 slice(s) (140g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, cut off two rounded edges of the iceberg lettuce to make two parts of the bun.
3
Spread mayo to the top iceberg slice.
4
Add cooked bacon, tomatoes, and pickles to the bottom iceberg slice and top with the other slice.
dinner prep - 2 days
1. Blue cheese stuffed chicken thighs
450 cals, 41p, 1c, 32f (per meal)
2 dash (1g)
1/4 tbsp (4mL)
3 dash, ground (1g)
1 oz (28g)
2 thigh (6 oz ea) (340g)
Recipe has been scaled from original by 0.5x. 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. Buttered broccoli
65 cals, 2p, 1c, 6f (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.
lunch prep - 2 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 2 days
1. Basic ground turkey
280 cals, 34p, 0c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tbsp (36g)
Recipe has been scaled from original by 1.25x. 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. Beef and cabbage skillet
515 cals, 34p, 5c, 38f (per meal)
6 2/3 oz (189g)
1/4 cube (1g)
5 dash (3g)
1/4 head, small (about 4-1/2" dia) (149g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat a large, walled skillet over medium heat.
2
Add the ground beef and break up into pieces. Using your fingers, break up the bouillon cube and sprinkle and mix in. Add a splash of water if necessary so that the bouillon fully dissolves.
3
Cook until beef is browned and mostly done.
4
Add in the mustard and mix.
5
Add the cabbage and mix.
6
Cook until cabbage is soft, but still firm, about 5 minutes.
7
Serve.
lunch prep - 1 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. 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. Spinach cauliflower mince
70 cals, 3p, 1c, 5f (per meal)
1 tsp (5mL)
1 cup, frozen (106g)
1/2 cup(s) (15g)
1 clove(s) (3g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
dinner prep - 1 days
1. Coriander and cumin rubbed pork chops
430 cals, 41p, 3c, 28f (per meal)
2 dash (2g)
1/2 tbsp (3g)
1/2 tbsp (3g)
1 1/2 clove(s) (5g)
1 tbsp (15mL)
1 chop (185g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
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).
4
Serve.
2. Buttered broccoli
65 cals, 2p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. 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 - 2 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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. Pepper steak
350 cals, 20p, 1c, 30f (per meal)
1/2 lbs (227g)
1/3 tsp (2g)
1 tbsp (14g)
1/3 tsp (0g)
2 tsp, ground (5g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Garlic zucchini noodles
120 cals, 2p, 3c, 11f (per meal)
Recipe has been scaled from original by 1.5x. 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 garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.