1400 calorie keto and intermittent fasting meal plan

Preheat oven to 400 F (200 C).

Season chicken on all sides with salt and ground black pepper.

Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.

Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.

Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.

Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.

Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.

Season with salt and pepper. Spoon mushroom sauce over chicken and serve.

Cook cauliflower according to package instructions.

Mix in oil and some salt and pepper.

Serve.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).

BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

Prepare broccoli according to instructions on package.

Mix in butter until melted and season with salt and pepper to taste.

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.

Serve.

Prepare according to instructions on package.

Rub salmon in oil and season with some salt and pepper.

Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.

Serve.

Prepare according to instructions on package.

Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.

Rub chicken thighs with oil, salt, pepper, and seasonings of choice.

Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).

Serve.

Prepare cauliflower rice according to package instructions.

While still hot, mix the butter in with the cauliflower rice.

Season with salt and pepper to taste. Serve.

First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

Set oven to broil and preheat on high.

Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

Prepare broccoli according to instructions on package.

Mix in butter until melted and season with salt and pepper to taste.

Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.

In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.

Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.

Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.

Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.

Transfer chicken to a plate, spoon sauce on top, and serve.

Combine all ingredients (besides the cheese) in a microwave-safe bowl.

Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.

When it's soft, mash with a fork.

Lay cheese slices on top and microwave a couple more minutes until melted.

Serve.

Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.

Spread pesto on top of the salmon.

Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).

Prepare broccoli according to instructions on package.

Drizzle with olive oil and season with salt and pepper to taste.