1000 calorie keto meal plan
In just a few clicks, generate your own 1000 calorie keto meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1000cals, 103g protein, 10g net carbs, 59g fat 6g fiber per day) cannot be customized.
Day 1
1025cals, 100g protein, 10g net carbs, 63g fat 6g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
8 oz (296cal, 51p, 1c, 9f)
1 cup(s) (86cal, 1p, 3c, 7f)
1/2 lbs (348cal, 31p, 2c, 24f)
1 cup(s) (71cal, 3p, 1c, 5f)
Day 2
1025cals, 100g protein, 10g net carbs, 63g fat 6g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
8 oz (296cal, 51p, 1c, 9f)
1 cup(s) (86cal, 1p, 3c, 7f)
1/2 lbs (348cal, 31p, 2c, 24f)
1 cup(s) (71cal, 3p, 1c, 5f)
Day 3
975cals, 106g protein, 10g net carbs, 54g fat 8g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
8 oz (283cal, 50p, 1c, 8f)
2 cup(s) (142cal, 6p, 2c, 9f)
1 burger(s) (166cal, 24p, 0c, 8f)
1 cup(s) (163cal, 11p, 3c, 11f)
Day 4
1050cals, 96g protein, 7g net carbs, 70g fat 1g fiber per day
12 oz (461cal, 43p, 2c, 32f)
1 burger(s) (166cal, 24p, 0c, 8f)
1 cup(s) (163cal, 11p, 3c, 11f)
Day 5
950cals, 111g protein, 9g net carbs, 51g fat 5g fiber per day
2/3 serving(s) (253cal, 36p, 2c, 11f)
1 1/2 cup(s) (96cal, 5p, 2c, 6f)
6 2/3 oz (195cal, 40p, 0c, 4f)
1 cup(s) (163cal, 11p, 3c, 11f)
Day 6
975cals, 112g protein, 11g net carbs, 50g fat 7g fiber per day
2/3 serving(s) (253cal, 36p, 2c, 11f)
1 1/2 cup(s) (96cal, 5p, 2c, 6f)
10 oz (372cal, 56p, 1c, 16f)
1 serving(s) (72cal, 1p, 4c, 5f)
Day 7
1000cals, 93g protein, 12g net carbs, 63g fat 5g fiber per day
1 serving(s) (388cal, 22p, 5c, 30f)
10 oz (372cal, 56p, 1c, 16f)
1 serving(s) (72cal, 1p, 4c, 5f)
Grocery List (34 items)
Other
Frozen cauliflower
5 cup (567g)
Frozen riced cauliflower
7 cup, frozen (742g)
Sugar-free barbecue sauce
1 1/2 tbsp (23g)
Italian seasoning
1/4 tbsp (2g)
Half & half
1/6 cup (mL)
Ground beef (20% fat)
4 oz (113g)
Dairy and Egg Products
Butter
1/2 stick (49g)
Parmesan cheese
1/4 cup (29g)
Whole milk
1/6 cup(s) (46mL)
Eggs
12 large (600g)
Cheese
2 oz (57g)
String cheese
2 stick (56g)
Spices and Herbs
Lemon pepper
1 tbsp (7g)
Black pepper
3 1/2 g (3g)
Salt
1/3 oz (9g)
Onion powder
1 1/2 dash (0g)
Paprika
1 g (1g)
Fats and Oils
Olive oil
1 3/4 oz (54mL)
Oil
1 1/4 oz (37mL)
Marinade sauce
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
34 3/4 oz (971g)
Chicken wings, with skin, raw
1 3/4 lbs (795g)
Vegetables and Vegetable Products
Garlic
10 1/2 clove(s) (31g)
Fresh spinach
9 1/2 cup(s) (285g)
Kale leaves
1/2 cup, chopped (20g)
Frozen green beans
1 1/3 cup (161g)
Onion
1/4 medium (2-1/2" dia) (28g)
Zucchini
3/4 medium (147g)
Baked Products
Baking powder
1/2 tbsp (8g)
Pork Products
Bacon, raw
3 slice(s) (85g)
Pork tenderloin, raw
6 2/3 oz (189g)
Beef Products
Ground beef (93% lean)
1/2 lbs (227g)
Soups, Sauces, and Gravies
Vegetable broth
1/3 cup(s) (mL)
Finfish and Shellfish Products
Tilapia, raw
1 1/4 lbs (560g)
lunch prep - 2 days
1. Lemon pepper chicken breast
296cal, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Buttery cauliflower rice
86cal, 1p, 3c, 7f (per meal)
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
dinner prep - 2 days
1. Garlic parmesan wings
348cal, 31p, 2c, 24f (per meal)
2 tbsp (13g)
1/4 tbsp (4g)
2 clove(s) (6g)
1/2 tbsp (8g)
1 lbs (454g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Spinach cauliflower mince
71cal, 3p, 1c, 5f (per meal)
2 tsp (10mL)
2 cup, frozen (212g)
1 cup(s) (30g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
breakfast prep - 3 days
1. Creamy scrambled eggs
182cal, 13p, 2c, 14f (per meal)
1/8 cup(s) (15mL)
1 tsp (5g)
1 dash, ground (0g)
1 dash (1g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Simple sauteed spinach
50cal, 2p, 1c, 4f (per meal)
6 cup(s) (180g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/4 clove (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Marinaded chicken breast
283cal, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Spinach cauliflower mince
142cal, 6p, 2c, 9f (per meal)
2 tsp (10mL)
2 cup, frozen (212g)
1 cup(s) (30g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
dinner prep - 2 days
1. Simple plain beef burger
166cal, 24p, 0c, 8f (per meal)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground beef with some salt, pepper, and any other preferred seasonings.
2
Shape the ground beef into a burger shape and cook on a hot grill or stovetop pan for about 3-4 minutes per side or until cooked to your preferred doneness.
2. Bacon cauliflower rice
163cal, 11p, 3c, 11f (per meal)
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
breakfast prep - 2 days
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 1 days
1. Sugar-free bbq chicken wings
461cal, 43p, 2c, 32f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
dinner prep - 1 days
1. Pork tenderloin
195cal, 40p, 0c, 4f (per meal)
6 2/3 oz (189g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Bacon cauliflower rice
163cal, 11p, 3c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
lunch prep - 2 days
1. Marry me chicken
253cal, 36p, 2c, 11f (per meal)
1 1/3 dash (0g)
1 1/3 dash (0g)
1/4 tbsp (2g)
2 2/3 tbsp (17g)
1/6 cup (mL)
1/3 cup(s) (mL)
2/3 clove(s) (2g)
1 tsp (5mL)
2/3 lbs (299g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Season the chicken breasts with salt and pepper on both sides.
2
Heat oil in a large skillet over medium heat. Add the chicken and cook for 5-6 minutes per side, until cooked through. Transfer the chicken to a plate and set aside.
3
In the same skillet, add the garlic and cook for 1 minute, until fragrant.
4
Stir in the broth, scraping up any brown bits from the bottom of the pan.
5
Add the half & half, Parmesan, Italian seasoning, paprika, and onion powder. Simmer uncovered for 3-4 minutes, until the sauce has thickened slightly.
6
Return the chicken to the skillet and spoon the sauce over the top. Simmer for an additional 5 minutes, then serve.
2. Buttery spinach cauliflower mince
96cal, 5p, 2c, 6f (per meal)
3 clove (9g)
1 1/2 cup(s) (45g)
3 cup, frozen (318g)
1 tbsp (14g)
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, garlic, butter, and some salt and pepper. Mix well until butter has melted.
4
Serve.
breakfast prep - 2 days
1. Kale & eggs
95cal, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
dinner prep - 2 days
1. Pan fried tilapia
372cal, 56p, 1c, 16f (per meal)
1 1/4 lbs (560g)
1 tsp (5g)
1 tsp, ground (2g)
5 tsp (25mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Olive oil drizzled green beans
72cal, 1p, 4c, 5f (per meal)
2 tsp (10mL)
1 1/3 cup (161g)
1 dash (0g)
1 dash (0g)
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Simple zucchini & beef skillet
388cal, 22p, 5c, 30f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
1/4 medium (2-1/2" dia) (28g)
3/4 medium (147g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add beef and saute until just browned, about 5 minutes. Season with paprika and hefty pinch of salt/pepper.
2
Add in zucchini slices to the skillet and cover with a lid. Cook for 10-15 minutes until zucchini has softened. Serve.