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21-Day Intermittent Fasting Keto Meal Plan for Weight Loss

21-Day Intermittent Fasting Keto Meal Plan for Weight Loss

  • December 31, 2020
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Reach and sustain your ideal weight with Intermittent Fasting & Keto diet

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People losing weight with our Intermittent Fasting meal plans

I’ve been on and off intermittent fasting for a few months. Always struggling to understand which is the right food to eat so always failed to keep lost weight off. I’m really happy to find these meal plans to finally sort out my diet. I’ve never been someone who cooks but the recipes are super easy to follow. Definitely recommend!

Intermittent fasting beginner over here. Meal plan made it so much easier to get used to eating/fasting window and eat the right kind of food. I lost 12 lbs in 21 days but mostly happy about how good it feels. No hunger, just good healthy food.

Me and my husband love to challenge ourselves and try new things. We’ve heard good things about intermittent fasting and mostly wanted to try it because of all the health benefits. Meal plan had all the right info to get us started. Weekly shopping list is a big bonus and makes our lives a lot easier. We’re telling our friends and family to give it a try too.



Here’s the intermittent fasting keto diet meal plan pdf, you will receive in your inbox.

  • Tips and FAQ on Intermittent Fasting and Keto diet
  • 2 Meals + 1 snack with detailed recipes for 21 days
  • Complete nutritional data for each meal (macros + calories)
  • Weekly shopping list
  • Daily macros: 5% carbs, 25% protein and 70% fat
  • 3 calorie options based on your gender, physical activity and weight loss goals

Intermittent Fasting weight loss results:

Read more in our article here.

Do You:

  • Want to try Keto diet Intermittent Fasting to lose or sustain weight
  • Look for easy to make recipes with detailed instructions
  • Want healthy and delicious meals to enjoy daily
  • Prefer keto diet

then hurry up & improve your health starting today!



Yes, let’s get the meal plan

For weight loss or weight maintenance

Find out with 1-min quiz and get $10 off

The Intermittent Fasting keto meal plan is prepared in collaboration with a registered dietitian Hayley Harris.

Keto diet is a low-carb, moderate in protein and a high-fat diet, which helps you lose weight 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 supports consuming 2 meals and 1 snack a day and is based on a low-carb Keto diet, with 5% carbohydrates, 25% protein and 70% fat macronutrient distribution.

Keto meal plan macros:

Intermittent fasting meal plan pdf for keto diet macros

Special promo

  • 21-day Intermittent Fasting Keto Meal Plan (pdf)
  • 2 Meals + 1 snack with detailed nutritional info and recipes
  • Complete nutritional data for each meal (macros + calories)
  • Weekly shopping list for ultimate convenience
  • Daily macros: 5% carbs, 25% protein 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)

intermittent fasting meal plan for vegan, keto, regular, paleo, vegetarian diets$ 39


One-time payment in USD

Choose the Meal Plan


What happens after I purchase a meal plan?

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

How to know which Meal Plan is the right for me?

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.

Which fasting method is this made for?

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.

Ketogenic diet plan vs. regular meal plans

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. 

I signed up but never received my email…

You should receive an email from 21 Day Hero 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. 

Hi there.

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Nice to meet you, Duy

How do you identify yourself?

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I’m a Male

We know it’s impolite…but we have to ask.

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Duy, what would you like to achieve,

with your personalized meal plan?



In an average week,

how active are you?


Almost there. Duy, which diet you would

like to follow in your meal-plan?

Omnivore / Healthy Balanced

Low-Carb / Keto



Vegan Keto


Omnivore / Healthy Balanced



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