7-Day Keto + Intermittent Fasting Plan (Simple Meals to Support Your Flow)

The Keto-IF Combo You Didn’t Know You Needed

Alright, let’s get real for a second—eating healthy can feel so complicated. One week you’re trying keto, the next you’re wondering if intermittent fasting is the missing puzzle piece. And let me tell you, I’ve been there: standing in the kitchen at 7 a.m., trying to remember if I’m supposed to skip breakfast or just eat bacon.

But good news, friend: keto and intermittent fasting (aka IF) can be the dream team. Think fat-burning mode meets clean, simple eating windows. Minimal effort, max results. Perfect for people who want to lose weight, boost energy, and keep their mornings drama-free. Sounds good, right?

So if you’re tired of fad diets and just want a real, doable plan that works with your life—this 7-day keto + IF meal plan is for you. Let’s make it delicious, low-carb, and zero-stress.

What you’ll get in this guide:

• A full 7-day meal plan with easy keto recipes
• Intermittent fasting timing suggestions (16:8 style)
• Tips to handle cravings, mood swings, and the dreaded keto flu
• Grocery list + prep hacks

Why Keto + Intermittent Fasting Actually Works (And Isn’t Just a Trend)

Okay, time for a mini science moment (don’t worry, I won’t bore you). Keto trains your body to burn fat for fuel instead of carbs. Fasting, on the other hand, helps your insulin levels chill out and gives your digestive system a break. Put ’em together? You get:

• Accelerated fat loss (bye-bye belly fluff)
• Fewer cravings (that 3 p.m. snack monster? Gone)
• Mental clarity (no more post-lunch brain fog)
• Better blood sugar balance

It’s like your metabolism goes from sluggish dial-up to blazing-fast Wi-Fi.

The schedule we’re using: 16:8 Intermittent Fasting

• Fasting window: 8 PM to 12 PM
• Eating window: 12 PM to 8 PM

So yes, you can skip breakfast and still feel like a functioning adult. Just sip on black coffee, tea, or water until it’s time to eat.

Your 7-Day Keto + IF Meal Plan (Finally, a Routine That Doesn’t Suck)

Let’s break it down. You’ll eat two solid meals + 1 snack (if you want) between 12 PM and 8 PM. And nope, no weird detox teas required.

Each day will include:

• Lunch (aka your break-fast): satisfying and low-carb
• Snack (optional): if you’re feeling it
• Dinner: flavorful, filling, and keto-approved

We’ll kick things off with Day 1 below. Pro tip: meal prep some basics on Sunday (I’ll give you ideas soon) to make the week way easier. Ready?

Day 1: Clean Start & Crispy Wins

12 PM (Lunch): Keto Cobb Salad
Loaded with romaine, grilled chicken, avocado, egg, bacon, and a homemade ranch (with Greek yogurt if you’re fancy). It’s crunchy, creamy, and way better than anything from a drive-thru.

Snack (3 PM): Celery sticks with almond butter + sea salt.
Sweet + salty = yes, please.

Dinner (6:30 PM): Garlicky Lemon Salmon + Roasted Broccoli
Pan-seared salmon with lemon butter, garlic, and roasted broccoli on the side. Easy. Elegant. Doesn’t make your kitchen smell like sadness.

Day 2: Avocado Everything + Taco Tuesday (Keto Edition)

12 PM (Lunch): Avocado Egg Salad Lettuce Wraps
Think creamy egg salad but with smashed avocado and a little Dijon mustard. Serve in crisp romaine leaves for crunch.

Snack (3 PM): A small handful of mixed nuts (macadamia, pecans, almonds)

Dinner (6:30 PM): Keto Taco Bowl
Ground beef (or turkey), taco seasoning, shredded cheddar, guac, sour cream, and chopped romaine in a big bowl. Basically, taco night minus the tortillas.

P.S. If you’re more of a Mediterranean fan but still want high protein, check out this 7-Day High-Protein Mediterranean Diet Plan to Burn Visceral Fat — it’s clean, balanced, and super doable even on a busy week.

Day 3: Midweek Motivation with a Side of Bacon

You’ve made it to Day 3! That’s basically a keto milestone, right? Now that your body’s switching into fat-burning mode, you might feel a little low on energy. Totally normal. That’s where smart fats and IF timing work their magic together.

Fasting Window: 16:8 (12 PM to 8 PM)

Meal 1 (12:00 PM): Avocado Egg Salad Lettuce Wraps
Creamy, zesty, and packed with good fats. You’ll mash hard-boiled eggs with avocado, a dash of Dijon, and lemon juice. Pile it high on butter lettuce leaves and enjoy without the bread bloat.

Meal 2 (3:30 PM): Turkey Bacon Spinach Bowl
Sauté spinach in a bit of olive oil, top it with crispy turkey bacon, sliced avocado, and a runny egg if you’re feeling fancy. (FYI, the egg is always a good idea.)

Meal 3 (7:30 PM): Cauliflower Mac & Cheese (No Noodles, No Problem)
Cauliflower gets smothered in a cheddar-heavy sauce with garlic and paprika. Add a sprinkle of almond flour “breadcrumbs” for that golden finish.

Pro Tip: Craving dessert? Have a couple of Keto Cheesecake Bites after dinner. You deserve it.

Day 4: That One Day You Really Want a Bagel (But You Won’t Cave)

It’s real. The carb cravings creep in. But this plan isn’t just about restriction—it’s about learning how to swap smartly. Today is all about keto comfort food that doesn’t feel like diet food (because ew).

Fasting Window: 16:8 (12 PM to 8 PM)

Meal 1 (12:00 PM): Savory Cottage Cheese Bowl with Veggies
Cottage cheese gets an upgrade with chopped cucumber, cherry tomatoes, a dash of olive oil, and cracked black pepper. Add everything bagel seasoning if you want that bagel-vibe-without-the-carb-bomb.

Meal 2 (4:00 PM): Chicken Zucchini Skillet with Herbs
Sauté cubed chicken breast with zucchini, garlic, thyme, and oregano until everything is caramelized and glorious. Top with a dollop of sour cream or shredded parmesan—your choice.

Try Grilled Chicken Shawarma Salad if you want a Mediterranean twist instead!

Meal 3 (7:45 PM): Low-Carb Taco Bowl (No Tortilla, No Regrets)
Think taco meat, avocado, shredded cheese, jalapeños, salsa, sour cream—all layered over crunchy romaine or chopped cabbage.

Day 5: Friday Feels – Keto, But Make It Fancy

You’re nearly at the weekend, and your body is now more keto-adapted. This is when intermittent fasting starts feeling easier (even natural). Also, you’ll notice your clothes fitting better? Yep, that’s not a placebo, it’s progress.

Fasting Window: 18:6 (1 PM to 7 PM)

Let’s stretch the fasting window just a little today—because you’re a pro now.

Meal 1 (1:00 PM): Smoked Salmon Avocado Toast (on Cucumber Slices)
Layer cucumber slices with cream cheese, smoked salmon, a sprinkle of dill, and capers. So easy. So brunchy. So… Instagram-worthy.

Meal 2 (6:30 PM): Garlic Butter Shrimp with Zoodles
Sauté shrimp in garlic and butter, toss with zucchini noodles, and hit it with fresh lemon juice and parsley. It’s the kind of dinner that makes you feel rich, even if you’re just eating in your sweats.

Bonus Snack (Optional, 6:45 PM-ish): Chocolate Avocado Mousse
Make ahead and chill. Creamy, chocolatey, and totally low-carb.

Naturally Relevant Internal Links (So Far):

• Want more easy meal prep inspo? Don’t miss these 10 Low-Carb Dinner Recipes Ready in Under 30 Minutes.
• Feeling sluggish? You might love this 7-Day High-Protein Mediterranean Diet Plan to Burn Visceral Fat too—it’s surprisingly keto-friendly!
• Oh, and breakfast lovers—15 Low-Carb Breakfast Ideas (Beyond Just Eggs) is your new BFF.

Day 6: Saturday = Sweet, Savory, and Still Keto

Weekend vibes? Yes. Diet sabotage? Nope. Just because it’s Saturday doesn’t mean we throw the plan out the window and faceplant into pancakes (tempting, I know). Today’s lineup is low-carb but still hits that “treat yourself” mood.

Fasting Window: 16:8 (12 PM to 8 PM)

Meal 1 (12:00 PM): Almond Flour Pancakes with Berries + Whipped Cream
Fluffy, nutty, and slightly sweet. These are legit the pancakes you won’t believe are keto. Add fresh raspberries or blackberries and a blob of whipped cream (the sugar-free kind, obviously).

Meal 2 (3:30 PM): Classic Keto Cobb Salad
Grilled chicken, bacon, avocado, boiled eggs, cheese, and ranch dressing—because you deserve a salad that doesn’t feel like punishment.

Meal 3 (7:30 PM): Baked Salmon with Herbed Quinoa + Garlic Green Beans
Okay, this one toes the keto line, but with a small serving of quinoa (high protein + moderate carbs), it’s doable for most low-carb plans. Want to keep it strict? Swap quinoa for cauliflower rice.

Day 7: The Grand Finale (But Make It Chill)

You made it! Seven days of no-sugar drama, energy crashes, or hanger-fueled rage texts. Your body’s adjusting, your mind’s clearer, and your cravings? Way more chill.

Now let’s finish strong—and deliciously.

Fasting Window: 18:6 (1 PM to 7 PM)

Meal 1 (1:00 PM): Egg Muffins with Spinach + Feta
Make these ahead and heat them up when hunger strikes. Packed with protein and perfect for meal prep.

Meal 2 (6:00 PM): Turkey Lettuce Wraps with Creamy Tahini Sauce
Ground turkey, sautéed with onions and garlic, wrapped in crisp romaine leaves. Top it with tahini, sesame seeds, and a squeeze of lime. Chef’s kiss.

Bonus Dessert (Optional): Coconut Cream Fat Bombs
Because you deserve a celebration treat. They’re sweet, satisfying, and taste like coconut heaven.

Final Thoughts: Is This the New You?

Look, I’m not going to pretend that keto + intermittent fasting is for everyone. But if you made it this far, I bet you’re feeling:

• Lighter, both mentally and physically
• In control of your appetite for once
• Less bloated (hallelujah )
• Maybe even noticing those jeans fitting better?

The beauty of this combo is that it’s flexible. You can repeat this plan, adjust the fasting windows, or explore low-carb Mediterranean fusion if that fits your vibe. Check out the No-Sugar 7-Day Mediterranean Diet Plan for something in-between strict keto and full-on pasta parties.

• Want more tasty meal prep ideas? Here are 15 Easy Tasty Low-Carb Meals You’ll Want to Make Again
• For a longer reset, try the 21-Day Low-Carb Challenge
• Need snack inspo? These 10 High-Protein Low-Carb Snacks won’t disappoint
• Craving something sweet but still keto-ish? Try these 20 Low-Carb Desserts

If you’re curious about the science behind combining keto and intermittent fasting, this Mayo Clinic guide offers a great breakdown. Worth a read, IMO.

Quick Recap:

• You followed a 7-day low-carb, high-fat plan paired with strategic fasting windows
• Meals were simple, flavorful, and included treats like pancakes and mousse
• You learned how to fuel your body without obsessing over calories
• You now have a flexible blueprint to repeat, adjust, or build on

What’s Next?

You’ve got momentum now—don’t let it fade.
Here’s what you can do next:

Bookmark this plan
Share it with a friend (accountability = everything)
Try this 7-Day Low-Carb Meal Plan for Beginners if you want more variety
Or pivot into Mediterranean-inspired low-carb living with this High-Protein Mediterranean Plan

Whatever you choose—just keep going. Your energy, your confidence, your jeans will thank you.