1200 calorie keto and intermittent fasting meal plan
This is a 7-day 1200 calorie per day Atkins/ketogenic diet plan. The meal plan is extremely low-carb with less than 20g net carbs per day, ensuring that your body stays in ketosis. That, along with only being 1200 calories, will ensure you lose weight and burn fat as long as you stick to the plan. This diet plan is also intermittent fasting friendly since it only includes lunch and dinner. Check out our regular 1200 calorie keto meal plan if you want to include breakfast. You have two options for following the plan: generate a customizable version for yourself or follow the pre-made sample plan.
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 (1200cal, 127g protein, 9g net carbs, 67g fat, 10g fiber per day) cannot be customized.
Day 1
1225cal, 95g protein, 7g net carbs, 86g fat, 9g fiber
8 oz (467cal, 36p, 0c, 36f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
10 2/3 oz (547cal, 53p, 0c, 37f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
Day 2
1225cal, 95g protein, 7g net carbs, 86g fat, 9g fiber
8 oz (467cal, 36p, 0c, 36f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
10 2/3 oz (547cal, 53p, 0c, 37f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
Day 3
1200cal, 185g protein, 10g net carbs, 42g fat, 11g fiber
12 oz (444cal, 76p, 2c, 14f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
16 oz (565cal, 101p, 3c, 17f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 4
1200cal, 185g protein, 10g net carbs, 42g fat, 11g fiber
12 oz (444cal, 76p, 2c, 14f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
16 oz (565cal, 101p, 3c, 17f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 5
1175cal, 140g protein, 7g net carbs, 63g fat, 4g fiber
12 oz (473cal, 77p, 1c, 18f)
2/3 cup(s) (89cal, 2p, 1c, 8f)
10 ounces (537cal, 60p, 0c, 33f)
1 serving(s) (72cal, 1p, 4c, 5f)
Day 6
1150cal, 94g protein, 9g net carbs, 77g fat, 12g fiber
2 burger(s) (375cal, 45p, 0c, 22f)
1 2/3 cup(s) (223cal, 5p, 3c, 19f)
3 lettuce wrap(s) (377cal, 42p, 4c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Day 7
1150cal, 94g protein, 9g net carbs, 77g fat, 12g fiber
2 burger(s) (375cal, 45p, 0c, 22f)
1 2/3 cup(s) (223cal, 5p, 3c, 19f)
3 lettuce wrap(s) (377cal, 42p, 4c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Grocery List (32 items)
Vegetables and Vegetable Products
Tomatoes
3 small whole (2-2/5" dia) (273g)
Collard greens
1 1/2 lbs (680g)
Garlic
5 1/2 clove(s) (17g)
Frozen broccoli
6 cup (546g)
Frozen green beans
2/3 cup (81g)
Romaine lettuce
6 leaf inner (36g)
Serrano pepper
1 pepper(s) (6g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Onion
1/2 small (35g)
Fats and Oils
Oil
2 oz (66mL)
Olive oil
2/3 oz (26mL)
Marinade sauce
1 cup (240mL)
Balsamic vinaigrette
3 tbsp (46mL)
Mayonnaise
2 1/2 tbsp (38mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 3/4 tbsp (41mL)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1/8 oz (1g)
Lemon pepper
1 1/2 tbsp (10g)
Ground coriander
2 dash (0g)
Other
Chicken, drumsticks, with skin
1 lbs (454g)
Italian seasoning
3 dash (1g)
Pork rinds
3/4 oz (18g)
Pork Products
Pork shoulder
1 1/3 lbs (604g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/4 lbs (1908g)
Ground turkey, raw
1 lbs (454g)
Ground chicken, raw
1 lbs (454g)
Dairy and Egg Products
Butter
4 tbsp (57g)
Finfish and Shellfish Products
Cod, raw
2 1/2 4oz fillet(s) (283g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (5mL)
Lime juice
1 tbsp (15mL)
Legumes and Legume Products
Soy sauce
2 tbsp (30mL)
Want to learn more about this style of dieting before embarking on your meal plan?
Check out this blog post that explains intermittent fasting in detail.
lunch prep - 2 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (per meal)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
2 dash (2g)
2 dash, ground (1g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. 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. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 2 days
1. Slow cooker carnitas
545 cals, 53p, 0c, 37f (per meal)
1 1/3 lbs (604g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Garlic collard greens
120 cals, 5p, 4c, 6f (per meal)
3/4 lbs (340g)
3/4 tbsp (11mL)
2 1/4 clove(s) (7g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Lemon pepper chicken breast
445 cals, 76p, 2c, 14f (per meal)
1 1/2 tbsp (10g)
3/4 tbsp (11mL)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. 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. Garlic collard greens
120 cals, 5p, 4c, 6f (per meal)
3/4 lbs (340g)
3/4 tbsp (11mL)
2 1/4 clove(s) (7g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Marinaded chicken breast
565 cals, 101p, 3c, 17f (per meal)
Recipe has been scaled from original by 2x. 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. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
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. Buttered broccoli
90 cals, 2p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.33x. 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. Pork rind crusted cod
535 cals, 60p, 0c, 33f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Coat all sides of the fish with mayonnaise.
3
Pat on the crushed pork rinds into the mayonnaise.
4
Place fillets on a wire rack on a baking sheet (for optimal crispness).
5
Bake for 12-15 minutes until fish is flaky and done.
6
Serve!
2. Olive oil drizzled green beans
70 cals, 1p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (81g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Simple plain turkey burger
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Buttered broccoli
225 cals, 5p, 3c, 19f (per meal)
Recipe has been scaled from original by 1.67x. 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. Thai chicken lettuce wraps
375 cals, 42p, 4c, 21f (per meal)
6 leaf inner (36g)
2 dash (0g)
2 tbsp (30mL)
1 tbsp (15mL)
1 pepper(s) (6g)
1 inch (2.5cm) cube (5g)
1 clove (3g)
1/2 small (35g)
1 tsp (5mL)
1 lbs (454g)
1
Heat oil in a large skillet over medium heat. Add garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.
2
Mix in ground chicken and a pinch of salt. Cook until chicken is browned and fully cooked.
3
Add in soy sauce and lime juice and stir. Spread chicken mixture evenly over lettuce leaves and serve.
4
Meal Prep Tip: Store lettuce and chicken mixture separately in the fridge. When ready to eat, reheat the chicken and serve over the fresh lettuce.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.