1100 calorie keto meal plan
In just a few clicks, generate your own 1100 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 (1100cal, 102g protein, 8g net carbs, 70g fat, 7g fiber per day) cannot be customized.
Day 1
1075cal, 93g protein, 8g net carbs, 75g fat, 1g fiber
3 mini muffin(s) (183cal, 14p, 1c, 14f)
1 oz (60cal, 6p, 0c, 4f)
Day 2
1125cal, 107g protein, 10g net carbs, 70g fat, 5g fiber
3 mini muffin(s) (183cal, 14p, 1c, 14f)
1 oz (60cal, 6p, 0c, 4f)
5 1/3 oz (398cal, 43p, 3c, 23f)
1 cup(s) (71cal, 3p, 1c, 5f)
Day 3
1150cal, 113g protein, 8g net carbs, 70g fat, 7g fiber
3 mini muffin(s) (183cal, 14p, 1c, 14f)
1 oz (60cal, 6p, 0c, 4f)
4 oz (234cal, 20p, 0c, 17f)
1 serving(s) (163cal, 3p, 4c, 14f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
Day 4
1100cal, 103g protein, 10g net carbs, 67g fat, 10g fiber
1 eggs (99cal, 7p, 1c, 8f)
1 serving(s) (100cal, 4p, 2c, 7f)
4 oz (234cal, 20p, 0c, 17f)
1 serving(s) (163cal, 3p, 4c, 14f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
Day 5
1075cal, 98g protein, 10g net carbs, 69g fat, 6g fiber
1 eggs (99cal, 7p, 1c, 8f)
1 serving(s) (100cal, 4p, 2c, 7f)
8 oz (296cal, 51p, 1c, 9f)
2/3 serving(s) (109cal, 2p, 3c, 9f)
5 1/3 oz (311cal, 24p, 0c, 24f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 6
1100cal, 104g protein, 7g net carbs, 72g fat, 4g fiber
8 oz (296cal, 51p, 1c, 9f)
2/3 serving(s) (109cal, 2p, 3c, 9f)
5 1/3 oz (311cal, 24p, 0c, 24f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 7
1075cal, 93g protein, 6g net carbs, 70g fat, 13g fiber
8 oz (375cal, 45p, 0c, 22f)
1 cup(s) (71cal, 3p, 1c, 5f)
1 wrap(s) (220cal, 27p, 2c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Grocery List (34 items)
Other
Ranch dressing mix
1/4 packet (1 oz) (7g)
Italian seasoning
1/3 tsp (1g)
Frozen riced cauliflower
2 cup, frozen (212g)
Chicken, drumsticks, with skin
18 3/4 oz (529g)
Pork rinds
1/4 oz (7g)
Fats and Oils
Oil
2 1/2 oz (80mL)
Olive oil
5 tbsp (72mL)
Pork Products
Pork loin chops, boneless, raw
2 chop (370g)
Bacon, raw
2 slice(s) (57g)
Bacon
6 slice(s) (60g)
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia) (296g)
Fresh spinach
9 cup(s) (270g)
Garlic
6 clove(s) (19g)
Collard greens
1/2 lbs (227g)
Zucchini
4 1/3 medium (849g)
Romaine lettuce
1 leaf outer (28g)
Dairy and Egg Products
Eggs
11 1/2 large (575g)
Cheese
2 oz (57g)
Goat cheese
1/4 cup (63g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Finfish and Shellfish Products
Smoked salmon
3 oz, boneless (85g)
Beverages
Water
1 1/2 tbsp (23mL)
Soups, Sauces, and Gravies
Pesto sauce
2 1/3 tbsp (37g)
Hot sauce
1/2 tbsp (8mL)
Frank's red hot sauce
3 tbsp (46mL)
Spices and Herbs
Fresh basil
4 tsp, chopped (4g)
Salt
5 dash (4g)
Cajun seasoning
1/3 tsp (1g)
Black pepper
4 dash, ground (1g)
Lemon pepper
1 tbsp (7g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1308g)
Ground turkey, raw
1/2 lbs (227g)
Fruits and Fruit Juices
Avocados
2/3 avocado(s) (134g)
Lemon juice
1/2 tsp (3mL)
dinner prep - 2 days
1. Ranch pork chops
345 cals, 40p, 2c, 20f (per meal)
1/4 packet (1 oz) (7g)
1 tbsp (15mL)
2 chop (370g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
2. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 3 days
1. Goat cheese & tomato mini egg muffin
185 cals, 14p, 1c, 14f (per meal)
4 1/2 slice(s), thin/small (68g)
1/4 cup (63g)
4 1/2 large (225g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Smoked salmon
60 cals, 6p, 0c, 4f (per meal)
3 oz, boneless (85g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Plate the smoked salmon and, optionally, spritz some lemon juice on top before serving.
lunch prep - 1 days
1. Caprese chicken
400 cals, 43p, 3c, 23f (per meal)
1/3 tsp (1g)
4 tsp (21g)
1/4 tbsp (3mL)
2 cherry tomatoes (34g)
4 tsp, chopped (4g)
1 1/3 oz (38g)
1/3 lbs (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Spinach cauliflower mince
70 cals, 3p, 1c, 5f (per meal)
1 tsp (5mL)
1 cup, frozen (106g)
1/2 cup(s) (15g)
1 clove(s) (3g)
Recipe has been scaled from original by 0.33x. 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. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Low carb fried chicken
235 cals, 20p, 0c, 17f (per meal)
1/2 lbs (227g)
1/4 oz (7g)
1/3 tsp (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
breakfast prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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 - 2 days
1. Lemon pepper chicken breast
295 cals, 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. Garlic zucchini noodles
110 cals, 2p, 3c, 9f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
dinner prep - 2 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Bacon zucchini noodles
165 cals, 11p, 2c, 12f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
breakfast prep - 2 days
1. Bacon
150 cals, 11p, 1c, 12f (per meal)
3 slice(s) (30g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 1 days
1. Buffalo chicken lettuce wrap
220 cals, 27p, 2c, 10f (per meal)
1/2 tsp (3mL)
1 leaf outer (28g)
4 oz (113g)
4 tsp (20mL)
2/3 dash, ground (0g)
2/3 dash (0g)
1/6 avocado(s) (33g)
4 tsp cherry tomatoes (12g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Basic ground turkey
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Spinach cauliflower mince
70 cals, 3p, 1c, 5f (per meal)
1 tsp (5mL)
1 cup, frozen (106g)
1/2 cup(s) (15g)
1 clove(s) (3g)
Recipe has been scaled from original by 0.33x. 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.