intermittent fasting meal plan for vegan, keto, regular, paleo, vegetarian diets


In collaboration with a registered dietitian Hayley Harris @hayleyharrisnutrition, we have prepared a 21-day INTERMITTENT FASTING KETO Meal Plan (pdf) to make your Intermittent Fasting journey effortless and healthy.

Intermittent Fasting Keto diet plan is what you need if at least one of them is true for you:

  • You want to try Keto/low carb diet as an effective weight-loss tool
  • You are following a low carb diet and are looking for easy keto meals and keto meal ideas
  • You want to get into Ketosis and accelerate your weight loss and fat loss 
  • You have enrolled in our 21-Day Intermittent Fasting Challenge and want to make it even more effective with a professional 21 Day meal plan (pdf)

*The examples used in this 21-day meal plan are for 16/8 Fasting plan, however, you can adjust it to your own fasting schedule, whether it’s 18/6, 15/9 or other. Please note, however, that this plan is not optimized for OMAD or Alternate-Day Fasting schedule. 

What is keto diet?

The ketogenic diet is a low-carb, moderate in protein and a high-fat diet, which helps you burn fat more effectively. Ketogenic diet plan involves drastically reducing carb intake and replacing it with fat to put body into a metabolic state called ketosis.

The Intermittent Fasting Keto Meal Plan is based on a low-carb Keto diet, with 25% protein, 5% carbohydrates and 70% fat macronutrient distribution.

Keto diet macros:

Intermittent fasting meal plan pdf for keto diet macros


Not sure which plan to chose?

All of this included when you order today:

  • 21-day Intermittent Fasting KETO Meal Plan (pdf) for weight loss
  • 2 Meals + 1 snack with detailed nutritional info and recipes
  • Complete nutritional data for each meal (macros + calories)
  • Weekly Keto grocery list for ultimate convenience
  • Daily macros: 25% protein, 5% carbohydrates and 70% fat
  • Different calorie options available based on your gender, age and activity level
  • Designed for 16/8 Intermittent Fasting diet (also fits 12/4 to 18/6)
$ 39
One-time payment in USD


Nutritional information and tips on Intermittent Fasting
Frequently asked questions answered
Weekly shopping list
Recipes for 21 days (2 meals + 1 snack a day)
Ingredients, recipe directions and full nutritional info for each meal


It’s quite simple. 

  1. Immediately upon purchase, you’ll receive confirmation together with your login details to 21 Day Hero Member Zone where you will be able to access and download the 21-Day Intermittent Fasting Meal Plan (pdf).
  2. That’s it 🙂
Use our 1-min quiz to define which meal plan is suitable for your weight goals, gender, age and lifestyle. You can use a meal plan according to your diet preferences (Vegetarian, Vegan, Vegan Keto, Keto, Paleo and Regular) and your goals: weight loss or weight maintenance.

The examples used in the 21-day meal plan are for 16/8 Intermittent Fasting plan, however, you can adjust it to your own fasting schedule, whether it’s 18/6, 15/9 or other.

Please note, however, that this plan is not optimized for OMAD or Alternate-Day Fasting schedule.

All our Intermittent Fasting Meal plans are created to support your weight goals, no matter which diet you chose – all are equally effective. 

The Intermittent Fasting Keto meal plan is based on a 25% protein, 5% carbohydrates and 70% fat macronutrient distribution. It is tailored to those that prefer eating low carb and are looking to speed up fat loss by combining Intermittent Fasting and Keto

Regular Intermittent Fasting Meal Plan emphasizes macronutrient balance with a special emphasis on protein (as opposed to fat in Keto diet) to promote satiety and weight management. 

Definitely! Check out the 21-day Intermittent Fasting Challenge which will guide you through the first 3 weeks of Intermittent Fasting lifestyle. 

By the way, we have a special offer if you join the Intermittent Fasting Challenge and also purchase the Meal Plan. Find out more here. 

You should receive your login to 21 Day Hero Member Zone within a few minutes after the payment. However, if you don´t receive it within 15 minutes,  please check your SPAM/ JUNK and or promotions folder, as it might have landed there due to error. You can simply perform a search in your inbox for an email from 

If you still can´t locate your email, please send an email to with your name & email address. 

We’d love to hear more about your questions, concerns or suggestions at

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