7-day meal plan with recipes and a grocery list
1200 calorie keto and intermittent fasting meal plan
1175calories
117gprotein
9gnet carbs
71gfat
per day
Free, no credit card · Customize it first
Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.
Day 1
1150cals, 100g protein, 11g net carbs, 76g fat 10g fiber per day
Day 2
1200cals, 135g protein, 9g net carbs, 65g fat 11g fiber per day
Day 3
1175cals, 141g protein, 10g net carbs, 58g fat 11g fiber per day
Day 4
1175cals, 123g protein, 9g net carbs, 68g fat 7g fiber per day
Day 5
1225cals, 123g protein, 11g net carbs, 72g fat 8g fiber per day
Day 6
1150cals, 99g protein, 8g net carbs, 79g fat 6g fiber per day
Day 7
1150cals, 99g protein, 8g net carbs, 79g fat 6g fiber per day
Grocery List (34 items)
Nut and Seed Products
Mixed nuts
6 tbsp
Spices and Herbs
Salt
1/3 oz
Black pepper
3 g
Cajun seasoning
1/3 tsp
Lemon pepper
4 tsp
Garlic powder
3 dash
Thyme, dried
1 g
Paprika
2 dash
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup
Hot sauce
1/2 tbsp
Vegetables and Vegetable Products
Romaine lettuce
4 leaf outer
Tomatoes
3 3/4 medium whole (2-3/5" dia)
Frozen broccoli
6 1/2 cup
Onion
1 1/2 tbsp minced
Zucchini
1 large
19 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 2 days
1. Buffalo chicken lettuce wrap
439cal, 54p, 3c, 21f (per meal)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1/3 cup (80mL)
4 leaf outer (112g)
2 tsp (10mL)
1 lbs (454g)
1/3 cup cherry tomatoes (50g)
2/3 avocado(s) (134g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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 - 1 days
1. Low carb fried chicken
468cal, 40p, 0c, 34f (per meal)
1/2 tbsp (8mL)
1/3 tsp (1g)
1/2 lbs (227g)
1/4 oz (7g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Roasted tomatoes
89cal, 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.
dinner prep - 1 days
1. Simple seared tuna steak
470cal, 74p, 0c, 20f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rub both sides of the steaks with olive oil.
2
Season both sides generously with salt, pepper, and any other preferred seasonings.
3
Place a skillet over high heat. Once the pan is hot, add the tuna steaks. Sear for about 1-2 minutes on each side for rare to medium-rare doneness. If you prefer your tuna more well-done, cook for an additional 1-2 minutes per side. Be careful not to overcook, as tuna can become dry.
4
Remove the tuna from the pan and let it rest for a minute or two.
5
Slice the tuna against the grain for serving.
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.
lunch prep - 1 days
1. Simple roasted cod
495cal, 67p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Lemon pepper chicken breast
395cal, 68p, 2c, 13f (per meal)
1 1/3 lbs (597g)
2 tsp (10mL)
4 tsp (9g)
Recipe has been scaled from original by 1.33x. 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. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Basic ground turkey
313cal, 37p, 0c, 18f (per meal)
Recipe has been scaled from original by 0.42x. 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.
lunch prep - 1 days
1. Pan fried tilapia
521cal, 79p, 1c, 22f (per meal)
3 1/2 tsp (17mL)
1/2 tsp, ground (1g)
1/2 tsp (3g)
14 oz (392g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Roasted tomatoes
119cal, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. 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. Caesar chicken breasts
306cal, 36p, 2c, 17f (per meal)
1/3 lbs (151g)
4 tsp (20g)
4 tsp (7g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Buttered broccoli
267cal, 6p, 4c, 23f (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. Slow-baked salmon with lemon and thyme
603cal, 53p, 2c, 42f (per meal)
1/4 tbsp, leaves (1g)
1 tbsp (17mL)
3/4 large (63g)
18 oz (510g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Broccoli
29cal, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Blue cheese stuffed chicken thighs
452cal, 41p, 1c, 32f (per meal)
1 oz (28g)
3 dash, ground (1g)
1/4 tbsp (4mL)
2 dash (1g)
2 thigh(s) (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. Basic zoodles
73cal, 2p, 3c, 5f (per meal)
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
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