7 - D A Y K E T O
I N T E R M I T T E N T F A S T I N G
M E A L P L A N
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7-DAY FASTING KETO MEAL PLAN
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These recipes are suggestions only. Do not make a recipe that contains ingredients that you are allergic
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Intermittent fasting and the ketogenic diet often go hand-in-hand, but
it can be difficult to plan large enough meals if you are only eating 1-2
times a day. This 7-day keto intermittent fasting meal plan includes 2
meals a day that total 1200, 1500, and 1800 calories. If you are fasting
for 16-24 hours, splitting your meals into two large meals might work
perfectly. If you are following OMAD (one meal a day), combine the
two meals listed for one large meal to meet your ketogenic
macronutrient needs.
To learn more about intermittent fasting, make sure to check out our e-
book The Ultimate Guide to Intermittent Fasting available within Keto
Club.
7-DAY FASTING KETO MEAL PLAN
1 2 0 0 C A L O R I E S
1 5 0 0 C A L O R I E S
1 8 0 0 C A L O R I E S
7 D A Y K E T O F A S T I N G M E A L P L A N
1 S T M E A L
3 eggs cooked in 1 tbsp butter, 4oz ground
sausage, ½ avocado
2 N D M E A L
DAY 1
N U T R I T I O N : 7 4 g p r o t e i n , 1 2 g
t o t a l c a r b s , 8 g f i b e r , 9 7 g f a t
6oz chicken thighs, 100g broccoli, ¼ cup
shredded cheese
1 S T M E A L
4 Eggs cooked in 1 tbsp butter, 4oz ground
sausage, 1 avocado
2 N D M E A L
N U T R I T I O N : 8 8 g p r o t e i n , 2 3 g
t o t a l c a r b s , 1 6 g f i b e r , 1 1 7 g f a t
6oz chicken thighs, 200g broccoli, ⅓ cup
shredded cheese
1 S T M E A L
4 eggs cooked in 2 tbsp butter, 4oz ground
sausage, 1 avocado
2 N D M E A L
N U T R I T I O N : 1 0 4 g p r o t e i n , 2 9 g
t o t a l c a r b s , 1 9 g f i b e r , 1 4 1 g f a t
8oz chicken thighs, 300g broccoli, ½ cup
shredded cheese
1 2 0 0 C A L O R I E S
1 5 0 0 C A L O R I E S
1 8 0 0 C A L O R I E S
7 D A Y K E T O F A S T I N G M E A L P L A N
1 S T M E A L
3 Cheesy Bacon & Egg Muffins, 1 serving
Butter Coffee
2 N D M E A L
DAY 2
N U T R I T I O N : 6 6 g p r o t e i n , 1 6 g
t o t a l c a r b s , 9 g f i b e r , 9 7 g f a t
8 oz sirloin steak, cooked in 2tbsp butter, 200g
broccoli
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 8 3 g p r o t e i n , 2 4 g
t o t a l c a r b s , 1 5 g f i b e r , 1 2 2 g f a t
10oz sirloin steak, cooked in 2 tbsp butter,
200g broccoli
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 8 8 g p r o t e i n , 3 5 g
t o t a l c a r b s , 2 3 g f i b e r , 1 4 4 g f a t
10oz sirloin steak cooked in 2 tbsp butter,
300g broccoli
4Cheesy Bacon & Egg Muffins, 1/2 avocado, 1
serving Butter Coffee
4Cheesy Bacon & Egg Muffins, 1 avocado, 1
serving Butter Coffee
1 2 0 0 C A L O R I E S
1 5 0 0 C A L O R I E S
1 8 0 0 C A L O R I E S
7 D A Y K E T O F A S T I N G M E A L P L A N
1 S T M E A L
1 serving Cinnamon Rolls, 1 serving Butter
Coffee, 100g blackberries
2 N D M E A L
DAY 3
N U T R I T I O N : 6 9 g p r o t e i n , 3 0 g
t o t a l c a r b s , 1 4 g f i b e r , 8 3 g f a t
1 serving Keto Mushroom Chicken, 1 serving
Krto Brussels Sprouts and Bacon
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 8 3 g p r o t e i n , 3 1 g
t o t a l c a r b s , 1 4 g f i b e r , 1 2 1 g f a t
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 8 8 g p r o t e i n , 3 9 g
t o t a l c a r b s , 1 7 g f i b e r , 1 4 2 g f a t
2 servingsCinnamon Rolls, 1 serving Butter
Coffee
1 serving Keto Mushroom Chicken, 1 serving
Krto Brussels Sprouts and Bacon
2 servingsCinnamon Rolls, 1 serving Butter
Coffee
1 serving Keto Mushroom Chicken, 1 serving
Krto Brussels Sprouts and Bacon, add 1 tbsp
coconut oil
1 2 0 0 C A L O R I E S
1 5 0 0 C A L O R I E S
1 8 0 0 C A L O R I E S
7 D A Y K E T O F A S T I N G M E A L P L A N
1 S T M E A L
1 serving leftover Cinnamon Rolls, 100g
blackberries
2 N D M E A L
DAY 4
N U T R I T I O N : 7 2 g p r o t e i n , 3 6 g
t o t a l c a r b s , 1 6 g f i b e r , 8 6 g f a t
8oz sirloin steak, cooked in 1/2 tbsp butter, 2
servings Keto Brussels Sprouts and Bacon
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 8 6 g p r o t e i n , 3 8 g
t o t a l c a r b s , 1 6 g f i b e r , 1 1 8 g f a t
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 9 7 g p r o t e i n , 3 8 g
t o t a l c a r b s , 1 6 g f i b e r , 1 3 6 g f a t
2 servings leftover Cinnamon Rolls
8oz sirloin steak, 2 servings Keto Brussels
Sprouts and Bacon
2 servings leftover Cinnamon Rolls
10oz sirloin steak, cooked in 1 tbsp butter, 2
servings Keto Brussels Sprouts and Bacon
1 2 0 0 C A L O R I E S
1 5 0 0 C A L O R I E S
1 8 0 0 C A L O R I E S
7 D A Y K E T O F A S T I N G M E A L P L A N
1 S T M E A L
Omelet: 3 eggs, 1 cup spinach, 1 slice bacon
(chopped), 1 slice cheddar cheese
2 N D M E A L
DAY 5
N U T R I T I O N : 7 9 g p r o t e i n , 1 9 g
t o t a l c a r b s , 7 g f i b e r , 9 0 g f a t
2 bunless burgers: 8oz 80% lean ground beef
(2 patties, 4 oz each), 4 lettuce leaves, 2 slices
cheese, 2 cups cauliflower rice
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 9 9 g p r o t e i n , 1 9 g
t o t a l c a r b s , 7 g f i b e r , 1 1 3 g f a t
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 1 1 9 g p r o t e i n , 2 1 g
t o t a l c a r b s , 9 g f i b e r , 1 3 7 g f a t
Omelet: 4 eggs, 1 cup spinach, 1 slice bacon
(chopped), 2 slices cheddar cheese
2 bunless burgers: 10oz 80% lean ground beef
(2 patties, 5 oz each), 4 lettuce leaves, 2 slices
cheese, 2 cups cauliflower rice
Omelet: 4 eggs, 2 cups spinach, 2 slices bacon
(chopped), 2 slices cheddar cheese
3 bunless burgers: 12oz 80% lean ground beef
(3 patties, 54oz each), 6 lettuce leaves, 3 slices
cheese, 2 cups cauliflower rice
1 2 0 0 C A L O R I E S
1 5 0 0 C A L O R I E S
1 8 0 0 C A L O R I E S
7 D A Y K E T O F A S T I N G M E A L P L A N
1 S T M E A L
2 Keto Chocolate Chip Donuts, 100g
blacbkerries
2 N D M E A L
DAY 6
N U T R I T I O N : 8 1 g p r o t e i n , 3 2 g
t o t a l c a r b s , 1 7 g f i b e r , 8 4 g f a t
8oz wild-caught salmon, 10 asparagus spears
topped with 1/4 cup shredded Parmesan cheese
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 1 0 6 g p r o t e i n , 3 7 g
t o t a l c a r b s , 1 8 g f i b e r , 9 6 g f a t
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 1 1 5 g p r o t e i n , 4 1 g
t o t a l c a r b s , 2 1 g f i b e r , 1 3 2 g f a t
2 Keto Chocolate Chip Donuts, 100g
blacbkerries
10oz wild-caught salmon, 20 asparagus spears
topped with 1/2 cup shredded Parmesan cheese
2 Keto Chocolate Chip Donuts, 100g
blacbkerries, 1 oz pumpkin seeds
10oz wild-caught salmon cooked in 2 tbsp butter,
20 asparagus spears topped with 1/2 cup
shredded Parmesan cheese
1 2 0 0 C A L O R I E S
1 5 0 0 C A L O R I E S
1 8 0 0 C A L O R I E S
7 D A Y K E T O F A S T I N G M E A L P L A N
1 S T M E A L
2 N D M E A L
DAY 7
N U T R I T I O N : 6 2 g p r o t e i n , 2 1 g
t o t a l c a r b s , 1 1 g f i b e r , 9 9 g f a t
4 oz chicken thighs, 2 servings of Keto Caesar
Salad (in the nest)
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 8 3 g p r o t e i n , 2 4 g
t o t a l c a r b s , 1 2 g f i b e r , 1 2 0 g f a t
1 S T M E A L
2 N D M E A L
N U T R I T I O N : 9 3 g p r o t e i n , 3 2 g
t o t a l c a r b s , 1 7 g f i b e r , 1 4 8 g f a t
2 leftoverKeto Chocolate Chip Donuts
2 leftoverKeto Chocolate Chip Donuts
6 oz chicken thighs, 3 servings of Keto Caesar
Salad (in the nest)
3 leftoverKeto Chocolate Chip Donuts
6 oz chicken thighs, 3 servings of Keto Caesar
Salad (in the nest)
