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.

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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

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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.

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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

Explore online communities and forums for free keto meal plans shared by enthusiasts and experts.

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 ketosis.
Highly Processed Oils: Avoid vegetable and seed oils; opt for healthy fats.

Main benefits

The Keto Meal Plan for Free provides a ketogenic approach to support those looking for a cost-effective way to follow this dietary strategy. This plan emphasizes budget-friendly options while adhering to the principles of a ketogenic diet. By incorporating affordable, low-carb foods, the plan aims to make keto-friendly eating accessible to a wide range of individuals.

🎓 Recommended nutrient breakdown

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 suggestion

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.