1500 calorie keto and intermittent fasting meal plan
This 1500 calorie keto meal plan adds the power of intermittent fasting for a potent weight loss combo. Although intermittent fasting isn't necessary for weight loss, it can help with fat loss and many people also find it easier to stick with (check out our regular 1500 calorie keto meal plan if you're not interested in intermittent fasting). At 1500 calories, this low carb diet plan is a good starting point for most people looking to lose weight, though your specific calorie needs will depend on individual factors like your size and activity level. For a keto meal plan with calories optimized for your specific needs see our keto meal planner.
But otherwise, you can get started with your customizable 1500 calorie plan by clicking "Generate Plan", which will provide you with a weekly menu of keto recipes and a grocery list that you can personalize until you have something you like. Optionally you can follow the sample plan instead, but it cannot be customized.
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 (1475cal, 142g protein, 13g net carbs, 92g fat, 9g fiber per day) cannot be customized.
Day 1
1500cal, 155g protein, 13g net carbs, 90g fat, 3g fiber
2 serving(s) (735cal, 86p, 2c, 42f)
1 tomato(es) (60cal, 1p, 2c, 5f)
8 oz (461cal, 51p, 5c, 26f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
Day 2
1475cal, 138g protein, 12g net carbs, 95g fat, 7g fiber
8 oz (461cal, 51p, 5c, 26f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
Day 3
1475cal, 150g protein, 14g net carbs, 86g fat, 9g fiber
12 oz (444cal, 76p, 2c, 14f)
2 cup(s) (267cal, 6p, 4c, 23f)
18 2/3 oz (716cal, 66p, 2c, 49f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 4
1475cal, 150g protein, 14g net carbs, 86g fat, 9g fiber
12 oz (444cal, 76p, 2c, 14f)
2 cup(s) (267cal, 6p, 4c, 23f)
18 2/3 oz (716cal, 66p, 2c, 49f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 5
1475cal, 136g protein, 10g net carbs, 94g fat, 9g fiber
12 oz (563cal, 67p, 0c, 33f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 6
1500cal, 121g protein, 14g net carbs, 100g fat, 14g fiber
1 serving(s) (304cal, 40p, 4c, 14f)
2 cup(s) (81cal, 18p, 0c, 1f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 7
1500cal, 144g protein, 11g net carbs, 94g fat, 8g fiber
1 serving(s) (304cal, 40p, 4c, 14f)
2 cup(s) (81cal, 18p, 0c, 1f)
1/2 cup (366cal, 5p, 2c, 36f)
10 oz (746cal, 81p, 6c, 44f)
Grocery List (32 items)
Vegetables and Vegetable Products
Tomatoes
5 1/3 medium whole (2-3/5" dia) (653g)
Zucchini
2 medium (392g)
Frozen broccoli
6 cup (546g)
Onion
1/2 small (35g)
Fresh spinach
4 cup(s) (120g)
Fats and Oils
Oil
2 oz (65mL)
Ranch dressing
4 tbsp (60mL)
Olive oil
3/4 tbsp (11mL)
Salad dressing
3 tbsp (45mL)
Fruits and Fruit Juices
Lime juice
1 1/3 fl oz (40mL)
Avocados
1 avocado(s) (201g)
Spices and Herbs
Thyme, dried
4 dash, leaves (1g)
Black pepper
5 dash (1g)
Salt
5 dash (2g)
Lemon pepper
1 1/2 tbsp (10g)
Fresh basil
2 1/2 tbsp, chopped (7g)
Poultry Products
Boneless skinless chicken thighs
1 3/4 lbs (794g)
Boneless skinless chicken breast, raw
4 lbs (1740g)
Chicken wings, with skin, raw
2 1/3 lbs (1059g)
Ground turkey, raw
3/4 lbs (340g)
Pork Products
Bacon, raw
4 slice(s) (113g)
Other
Ranch dressing mix
1/2 packet (1 oz) (14g)
Sugar-free barbecue sauce
1/4 cup (70g)
Mixed greens
2 cup (60g)
Chicken bone broth
4 cup(s) (mL)
Italian seasoning
5 dash (2g)
Dairy and Egg Products
Butter
6 tbsp (85g)
Cheese
1/3 lbs (151g)
Fresh mozzarella cheese
2 1/2 oz (71g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Nut and Seed Products
Pecans
1 cup, halves (99g)
Soups, Sauces, and Gravies
Pesto sauce
2 1/2 tbsp (40g)
lunch prep - 1 days
1. Thyme & lime chicken thighs
735 cals, 86p, 2c, 42f (per meal)
1 tbsp (15mL)
2 tbsp (30mL)
4 dash, leaves (1g)
1 lb (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and 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 - 2 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Bacon zucchini noodles
245 cals, 17p, 3c, 18f (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
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.
lunch prep - 1 days
1. Basic chicken thighs
510 cals, 65p, 0c, 28f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
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).
3
Serve.
2. Buttered broccoli
265 cals, 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. 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. Buttered broccoli
265 cals, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. 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. Sugar-free bbq chicken wings
715 cals, 67p, 2c, 49f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Basic ground turkey
565 cals, 67p, 0c, 33f (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. Bacon zucchini noodles
165 cals, 11p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (344g)
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 2 days
1. Basic chicken & spinach salad
305 cals, 40p, 4c, 14f (per meal)
3 tbsp (45mL)
2 tsp (10mL)
3/4 lbs (340g)
4 cup(s) (120g)
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
3. Bone broth
80 cals, 18p, 0c, 1f (per meal)
4 cup(s) (mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
dinner prep - 1 days
1. Caprese chicken
745 cals, 81p, 6c, 44f (per meal)
5 dash (2g)
2 1/2 tbsp (40g)
1 1/4 tsp (6mL)
3 3/4 cherry tomatoes (64g)
2 1/2 tbsp, chopped (7g)
2 1/2 oz (71g)
10 oz (280g)
Recipe has been scaled from original by 0.63x. 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.