Keto meal plan for intermittent fasting
The keto meal plan for intermittent fasting combines the benefits of ketosis with fasting periods. It includes nutrient-dense, high-fat meals that fit within the eating windows of intermittent fasting schedules.
This plan aims to enhance the effects of both ketogenic eating and intermittent fasting. It’s about maximizing fat burning and health benefits.
Meal plan grocery list
- Salmon
- Chicken
- Beef
- Pork chops
- Ground beef
- Trout
- Lamb shank
- Eggs
- Bacon
- Ribeye steak
- Almonds
- Macadamia nuts
- Full-fat Greek yogurt
- Cheese
- Keto-friendly salami
- Mayonnaise
- Avocado
- Asparagus
- Bell peppers
- Zucchini
- Kale
- Broccoli
- Cauliflower
- Spinach
- Cherry tomatoes
- Eggplant
- Cucumber
- Lettuce
- Hollandaise sauce
- Olive oil
- Pesto
- Salt
- Pepper
- Chia seeds
- Coconut milk
- Olives
Article reviewed
- Written by our editorial team.
- Published on Jan. 26, 2024.
- Updated on Oct. 1, 2024.
Meal plan overview
Welcome to "Keto Meal Plan for Intermittent Fasting", a synergistic approach combining ketogenic eating with intermittent fasting. This plan aligns the principles of keto with the timing of fasting for optimal results.
Discover how to structure your eating windows with high-fat, low-carb meals that support ketosis and complement your fasting schedule. Experience the combined power of keto and intermittent fasting in your dietary routine.
Foods to eat
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Avocados: Rich in healthy fats and fiber.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Proteins: Chicken, turkey, eggs, and lean cuts of beef.
- Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for snacks.
- Berries: Limited quantities of strawberries, blueberries, and raspberries.
- Healthy Oils: Olive oil, coconut oil, and avocado oil for cooking.
- Sugar-Free Beverages: Water, herbal tea, and black coffee.
✅ Tip
Align your eating window with high-fat, moderate-protein meals to sustain energy and satiety during fasting periods.
Foods not to eat
- High-Carb Foods: Limit grains, sugar, and starchy vegetables.
- Fruit: Limit high-sugar fruits to stay within carb limits.
- Processed Foods: Avoid processed snacks and foods with hidden carbs.
- Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
- High-Sugar Sauces: Avoid sugary condiments and dressings.
- Grain-Based Foods: Stay away from bread, pasta, and rice.
- Alcohol: Limit alcohol intake to support fasting goals.
- Highly Processed Oils: Avoid vegetable and seed oils; opt for healthy fats.
Main benefits
The Keto Meal Plan for Intermittent Fasting combines the ketogenic approach with intermittent fasting principles. This plan strategically incorporates periods of fasting and eating, promoting fat metabolism and supporting overall health.
During eating windows, emphasis is placed on nutrient-dense foods, including healthy fats, proteins, and low-carb vegetables, to align with the goals of both ketogenic eating and intermittent fasting.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Intermittent fasting on a keto diet involves nutrient-dense foods that provide sustained energy during eating windows. Here are some suitable alternatives:
- Salmon can be swapped with trout, which is rich in omega-3s and has a delicate flavor.
- Chicken might be replaced with turkey, offering a lean protein source with a different taste.
- Beef could be varied with bison, which is leaner and rich in nutrients.
- Instead of almonds, try walnuts for a high-fat, nutrient-dense snack.
- Asparagus may be exchanged for green beans, providing a similar low-carb vegetable option.
How to budget on this meal plan
Salmon, chicken, and beef are staples that can be bought in bulk. Pork chops, ground beef, and trout are often cheaper when purchased in larger quantities. Full-fat Greek yogurt, cheese, and keto-friendly salami can be more economical when bought in larger sizes. Avocado and asparagus are keto-friendly vegetables that can be bought in bulk.
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Extra tips
Any healthy snack ideas?
Here are keto-friendly snacks, ideal for your intermittent fasting schedule:
- Avocado slices with a sprinkle of sea salt
- Macadamia nuts
- Cheese cubes
- Olives
- Hard-boiled eggs
- Pepperoni slices
- Full-fat Greek yogurt
What should I drink on this meal plan?
For those practicing intermittent fasting, hydration is crucial. Water should be your primary drink, and herbal teas can offer calming effects without calories. Black coffee provides a zero-calorie energy boost. Bone broth, rich in nutrients, can be beneficial during eating windows. Lastly, green tea can aid in metabolism without breaking the fast.
How to get even more nutrients?
Keto intermittent fasting combines the ketogenic approach with timed eating periods. It's crucial to prioritize high-fat, low-carb foods during your eating windows to maintain ketosis. Include a variety of healthy fats like avocados, coconut oil, and nuts. For protein, focus on fatty fish and grass-fed meats, which also provide important nutrients without carbs. The limited eating window means each meal should be nutrient-dense to sustain energy until the next eating period.
Meal plan suggestions
Keto Meal Plan for Intermittent Fasting
Day 1
- Lunch (12:00 PM): Cobb salad with hard-boiled eggs, avocado, bacon, and blue cheese
- Snack (3:00 PM): A handful of almonds
- Dinner (7:00 PM): Grilled salmon with a side of asparagus and hollandaise sauce
Calories: 1260 Fat: 99g Carbs: 24g Protein: 76g
Day 2
- Lunch (12:00 PM): Keto-friendly chicken Caesar salad, no croutons
- Snack (3:00 PM): Full-fat Greek yogurt with a sprinkle of chia seeds
- Dinner (7:00 PM): Beef stir-fry with low-carb vegetables like bell peppers and zucchini
Calories: 1200 Fat: 90g Carbs: 27g Protein: 75g
Day 3
- Lunch (12:00 PM): Avocado and spinach smoothie with almond milk and a scoop of low-carb protein powder
- Snack (3:00 PM): A small avocado with a sprinkle of salt
- Dinner (7:00 PM): Pork chops with a side of sautéed kale
Calories: 1240 Fat: 97g Carbs: 30g Protein: 88g
Day 4
- Lunch (12:00 PM): Keto taco salad with ground beef, cheese, and sour cream
- Snack (3:00 PM): A handful of macadamia nuts
- Dinner (7:00 PM): Baked trout with a side of steamed broccoli
Calories: 1250 Fat: 101g Carbs: 24g Protein: 67g
Day 5
- Lunch (12:00 PM): Zucchini noodles with pesto and cherry tomatoes
- Snack (3:00 PM): Cheese slices with a few slices of keto-friendly salami
- Dinner (7:00 PM): Lamb shank with a side of cauliflower mash
Calories: 1300 Fat: 103g Carbs: 25g Protein: 67g
Day 6
- Lunch (12:00 PM): Greek salad with olives, feta, cucumber, and olive oil
- Snack (3:00 PM): Hard-boiled eggs with mayonnaise
- Dinner (7:00 PM): Grilled chicken with a side of roasted eggplant
Calories: 1250 Fat: 100g Carbs: 22g Protein: 62g
Day 7
- Lunch (12:00 PM): Keto BLT salad with bacon, lettuce, tomato, and avocado
- Snack (3:00 PM): A handful of olives and cheese
- Dinner (7:00 PM): Ribeye steak with a side of asparagus and butter
Calories: 1350 Fat: 107g Carbs: 23g Protein: 85g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.