1500 calorie keto and intermittent fasting meal plan
Table of Contents
Overview
This 1500-calorie keto meal plan pairs a low-carb, high-fat diet with intermittent fasting to create a straightforward nutrition plan for fat loss and improved metabolic control. The weekly plan centers on protein-rich recipes, simple sides like buttered sugar snap peas and olive oil–drizzled vegetables, and a built-in grocery list to make meal prep easier. It’s designed as a practical meal plan for people who want steady energy, fewer carb-related cravings, and a clear structure for daily eating windows.
There are two ways to use the diet plan: you can generate a customizable weekly plan where you pick and swap recipes and adjust calorie or macro targets to fit your needs, or you can follow the premade PDF (1500 cals/day with specified macros) which is ready to download and use as-is. The plan also includes step-by-step recipes and prep notes so you can batch cook items like marinaded chicken, buffalo drumsticks, and a Cajun shrimp skillet. Intermittent fasting is optional—if you prefer not to time-restrict meals, the same keto weekly plan can be used without fasting.
People following this nutrition plan can expect gradual weight loss, reduced body fat, improved appetite control, and more stable blood sugar and energy levels, especially in the first several weeks as the body adapts to fewer carbs. The higher protein content helps preserve lean mass while supporting satiety, and the structured grocery list and meal prep guidance improve adherence. As always, individual results vary by starting weight, activity level, and consistency; consult a healthcare professional if you have medical conditions or special dietary needs before beginning a new meal 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 (1500cals, 137g protein, 15g net carbs, 94g fat 9g fiber per day) cannot be customized.
Day 1
1525cals, 166g protein, 15g net carbs, 82g fat 14g fiber per day
2 wrap(s) (439cal, 54p, 3c, 21f)
1/2 cup(s) (350cal, 8p, 3c, 33f)
16 oz (565cal, 101p, 3c, 17f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
Day 2
1525cals, 166g protein, 15g net carbs, 82g fat 14g fiber per day
2 wrap(s) (439cal, 54p, 3c, 21f)
1/2 cup(s) (350cal, 8p, 3c, 33f)
16 oz (565cal, 101p, 3c, 17f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
Day 3
1475cals, 155g protein, 7g net carbs, 89g fat 6g fiber per day
16 oz (635cal, 101p, 0c, 26f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 4
1425cals, 81g protein, 18g net carbs, 112g fat 7g fiber per day
8 oz (572cal, 51p, 4c, 39f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1 1/2 sausage link(s) (702cal, 26p, 9c, 62f)
Day 5
1525cals, 96g protein, 15g net carbs, 117g fat 8g fiber per day
8 oz (572cal, 51p, 4c, 39f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
Day 6
1500cals, 147g protein, 19g net carbs, 89g fat 8g fiber per day
16 oz (592cal, 102p, 3c, 19f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
1 serving(s) (590cal, 42p, 5c, 44f)
2/3 serving(s) (203cal, 2p, 5c, 19f)
Day 7
1500cals, 147g protein, 19g net carbs, 89g fat 8g fiber per day
16 oz (592cal, 102p, 3c, 19f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
1 serving(s) (590cal, 42p, 5c, 44f)
2/3 serving(s) (203cal, 2p, 5c, 19f)
Grocery List (33 items)
Vegetables and Vegetable Products
Frozen sugar snap peas
4 cup (576g)
Romaine lettuce
4 leaf outer (112g)
Tomatoes
3/4 medium whole (2-3/5" dia) (95g)
Frozen broccoli
1 1/2 cup (137g)
Zucchini
2 1/2 medium (490g)
Garlic
1/4 clove (1g)
Onion
3/4 small (53g)
Frozen green beans
2 cup (242g)
Dairy and Egg Products
Butter
1/2 stick (65g)
Goat cheese
1/4 lbs (99g)
Heavy cream
1/2 cup (106mL)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1/8 oz (2g)
Paprika
1/4 tbsp (2g)
Cajun seasoning
1/2 tbsp (3g)
Lemon pepper
2 tbsp (14g)
Fats and Oils
Marinade sauce
1 cup (240mL)
Oil
2 oz (57mL)
Olive oil
2 oz (62mL)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2694g)
Boneless chicken thighs, with skin
1 lbs (454g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (106mL)
Fruits and Fruit Juices
Avocados
2/3 avocado(s) (134g)
Strawberries
2/3 cup, sliced (111g)
Nut and Seed Products
Walnuts
1 cup, shelled (100g)
Sunflower kernels
3 1/2 tsp (14g)
Other
Chicken, drumsticks, with skin
2/3 lbs (302g)
Frozen cauliflower
1 cup (128g)
Roasted red peppers
1 1/3 pepper(s) (93g)
Mixed greens
3 1/2 cup (105g)
Sausages and Luncheon Meats
Pork sausage, raw
3 1/2 link (4oz ea) (396g)
Pork Products
Bacon
3 1/2 slice(s) (35g)
Finfish and Shellfish Products
Shrimp, raw
1/2 lbs (227g)
dinner prep - 2 days
1. Marinaded chicken breast
565cal, 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. Buttered sugar snap peas
161cal, 4p, 6c, 11f (per meal)
2 cup (288g)
2 tbsp (27g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Buffalo chicken lettuce wrap
439cal, 54p, 3c, 21f (per meal)
2 tsp (10mL)
4 leaf outer (112g)
1 lbs (454g)
1/3 cup (80mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2/3 avocado(s) (134g)
1/3 cup cherry tomatoes (50g)
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. Buffalo drumsticks
622cal, 48p, 1c, 48f (per meal)
2/3 lbs (302g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
Recipe has been scaled from original by 0.33x. 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. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
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.
lunch prep - 1 days
1. Basic chicken breast
635cal, 101p, 0c, 26f (per meal)
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
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.
3
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).
4
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.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. 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.
3. Garlic zucchini noodles
82cal, 1p, 2c, 7f (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
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.
dinner prep - 1 days
1. Bangers and cauliflower mash
702cal, 26p, 9c, 62f (per meal)
1 cup (128g)
3/4 tbsp (11g)
3/4 small (53g)
1 1/2 link (4oz ea) (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the butter. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining butter. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
lunch prep - 2 days
1. Roasted pepper stuffed chicken
572cal, 51p, 4c, 39f (per meal)
2 tsp (10mL)
1/4 tbsp (2g)
1 lbs (454g)
1 1/3 pepper(s) (93g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Buttered sugar snap peas
161cal, 4p, 6c, 11f (per meal)
2 cup (288g)
2 tbsp (27g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Bacon & goat cheese salad
795cal, 41p, 5c, 67f (per meal)
3 1/2 tsp (14g)
3 1/2 slice(s) (35g)
3 1/2 tsp (18mL)
1/4 lbs (99g)
3 1/2 cup (105g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
dinner prep - 2 days
1. Cajun shrimp and sausage skillet
590cal, 42p, 5c, 44f (per meal)
1/2 tbsp (3g)
1/2 lbs (227g)
2 medium (392g)
1 tbsp (15mL)
2 link (4oz ea) (226g)
1
Heat a large skillet over medium heat and add the oil.
2
Add the sliced zucchini and cajun seasoning. Mix well until well-coated and cook until zucchini is soft, about 5 minutes.
3
Add in the sausage and cook until starting to brown, but not fully cooked.
4
Add in the shrimp and cook for about 5 more minutes, until totally pink and the sausage is cooked through.
5
Add more cajun seasoning if desired. Serve.
2. Strawberries and cream
203cal, 2p, 5c, 19f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
lunch prep - 2 days
1. Lemon pepper chicken breast
592cal, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. 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. Olive oil drizzled green beans
109cal, 2p, 6c, 7f (per meal)
1 tbsp (15mL)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. 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.