Keto meal plan for intermittent fasting

Written byListonic team

Updated on Nov 22, 2024

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

Meats

Salmon

Chicken

Beef

Pork chops

Ground beef

Trout

Lamb shank

Bacon

Ribeye steak

Keto-friendly salami

Dairy & eggs

Eggs

Full-fat Greek yogurt

Cheese

Snacks & sweets

Almonds

Macadamia nuts

Fresh grocery

Avocado

Asparagus

Bell peppers

Zucchini

Kale

Broccoli

Cauliflower

Spinach

Cherry tomatoes

Eggplant

Cucumber

Lettuce

Olives

Spices & sauces

Hollandaise sauce

Olive oil

Pesto

Salt

Pepper

Mayonnaise

Plant based

Chia seeds

Coconut milk

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.

Keto meal plan for intermittent fasting exemplary product

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.

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Main benefits

The Keto Meal Plan for Intermittent Fasting combines the benefits of a low-carb, high-fat ketogenic diet with strategic meal timing. This plan focuses on nutrient-dense meals designed to keep the body in ketosis while aligning with intermittent fasting windows for optimal fat-burning and energy levels.

By emphasizing satiating healthy fats and proteins, the plan helps maintain fullness during fasting periods while supporting metabolic health. With carefully timed meals, it promotes sustained energy, better blood sugar control, and a more efficient approach to weight management.

Recommended nutrient breakdown

Protein: 15%

Fat: 72%

Carbs: 9%

Fiber: 2%

Other: 2%

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

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

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.

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 suggestion

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

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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.

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