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 (1100cals, 94g protein, 12g net carbs, 70g fat 9g fiber per day) cannot be customized.
Day 1
1125cals, 83g protein, 12g net carbs, 80g fat 5g fiber per day
1/2 serving(s) (152cal, 7p, 1c, 13f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (227cal, 12p, 2c, 19f)
1 serving(s) (183cal, 9p, 3c, 15f)
8 oz (461cal, 51p, 5c, 26f)
Day 2
1075cals, 98g protein, 13g net carbs, 67g fat 5g fiber per day
1/2 serving(s) (152cal, 7p, 1c, 13f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
8 oz (317cal, 50p, 0c, 13f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
6 oz (255cal, 32p, 0c, 14f)
1 1/2 cup(s) (129cal, 2p, 5c, 11f)
Day 3
1100cals, 89g protein, 13g net carbs, 73g fat 11g fiber per day
8 oz (317cal, 50p, 0c, 13f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
6 oz (255cal, 32p, 0c, 14f)
1 1/2 cup(s) (129cal, 2p, 5c, 11f)
Day 4
1075cals, 109g protein, 12g net carbs, 58g fat 16g fiber per day
8 oz (234cal, 47p, 0c, 5f)
2 cup(s) (140cal, 5p, 4c, 9f)
8 oz (295cal, 51p, 1c, 10f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 5
1050cals, 101g protein, 12g net carbs, 61g fat 11g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
8 oz (234cal, 47p, 0c, 5f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 6
1125cals, 87g protein, 12g net carbs, 77g fat 7g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
6 oz (357cal, 38p, 0c, 23f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 7
1125cals, 89g protein, 13g net carbs, 76g fat 8g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
6 oz (357cal, 38p, 0c, 23f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1 thigh(s) (455cal, 42p, 5c, 29f)
Grocery List (35 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Sunflower kernels
1 oz (32g)
Macadamia nuts, shelled, roasted
1 oz (28g)
Pork Products
Bacon
1 slice(s) (10g)
Pork tenderloin, raw
1 lbs (453g)
Fats and Oils
Olive oil
1 1/4 oz (40mL)
Oil
3 1/3 oz (101mL)
Ranch dressing
2 tbsp (30mL)
Dairy and Egg Products
Goat cheese
1 oz (28g)
Cheddar cheese
1 tbsp, shredded (7g)
Eggs
5 large (250g)
Butter
2 tbsp (27g)
Feta cheese
1/2 oz (14g)
Other
Mixed greens
1 cup (30g)
Ranch dressing mix
1/4 packet (1 oz) (7g)
Frozen cauliflower
8 cup (907g)
Rotisserie chicken, cooked
3/4 lbs (340g)
Italian seasoning
2 dash (1g)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (899g)
Boneless skinless chicken thighs
3/4 lbs (340g)
Chicken thighs, with bone and skin, raw
18 oz (510g)
Spices and Herbs
Fresh basil
7 leaves (4g)
Paprika
2 dash (1g)
Garlic powder
2 dash (1g)
Thyme, dried
1/4 g (0g)
Basil, dried
1 dash, leaves (0g)
Salt
5 dash (2g)
Black pepper
5 dash (1g)
Vegetables and Vegetable Products
Green onions
1 tbsp chopped (6g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (801g)
Frozen broccoli
4 cup (364g)
Kale leaves
3 cup, chopped (120g)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Avocados
1 3/4 avocado(s) (352g)
Soups, Sauces, and Gravies
Pasta sauce
1 tbsp (16g)
lunch prep - 1 days
1. Bacon & goat cheese salad
227cal, 12p, 2c, 19f (per meal)
1 tsp (4g)
1 slice(s) (10g)
1 tsp (5mL)
1 oz (28g)
1 cup (30g)
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
dinner prep - 1 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
breakfast prep - 2 days
1. Tomato and basil omelet
152cal, 8p, 2c, 13f (per meal)
2 leaves (1g)
1/2 tbsp (8mL)
1/2 tbsp chopped (3g)
1/2 tbsp, shredded (4g)
1/2 plum tomato (31g)
1 large (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tomato, cheese, basil, onion, half of the oil, and some salt and pepper together.
2
Heat remaining oil in a small frying pan and pour in an even layer of the eggs. Once cooked, spoon tomato mixture over half of the omelette, and fold the other half of the omelette over it.
3
Keep on the heat for another 30 seconds or so and then remove and plate.
dinner prep - 2 days
1. Basic chicken thighs
255cal, 32p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Buttery cauliflower rice
129cal, 2p, 5c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
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. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Cauliflower rice
91cal, 2p, 5c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Avocado
176cal, 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.
dinner prep - 1 days
1. Slow cooker herb chicken
295cal, 51p, 1c, 10f (per meal)
1/2 lbs (227g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (1g)
1 dash, leaves (0g)
1 dash, leaves (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Note: This recipe can also be adapted for the skillet or oven, though the chicken may not be as tender. To use the skillet, cook the seasoned chicken over medium heat until fully cooked, about 6-8 minutes per side. For the oven, bake at 375°F (190°C) for 25-30 minutes, or until the chicken is no longer pink inside.
2
Place all ingredients, along with some salt and pepper, in the slow cooker.
3
Rub the oil and spices evenly over the chicken.
4
Cover and cook on high for 3-4 hours or on low for 6-8 hours, until the chicken is fully cooked.
5
Once done, let the chicken rest for 10 minutes. Slice or shred using two forks, then serve.
2. Roasted tomatoes
119cal, 2p, 5c, 9f (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 - 2 days
1. Pork tenderloin
234cal, 47p, 0c, 5f (per meal)
1 lbs (453g)
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. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Baked chicken thighs
385cal, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Cauliflower rice
61cal, 1p, 3c, 5f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
breakfast prep - 3 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 leaves (1g)
1 dash (0g)
1/4 avocado(s) (50g)
1 large (50g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Sauteed Kale
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 2 days
1. Rotisserie chicken
357cal, 38p, 0c, 23f (per meal)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 1 days
1. Chicken thighs with tomatoes & feta
455cal, 42p, 5c, 29f (per meal)
1/2 oz (14g)
2 dash (1g)
1 tbsp (16g)
3/8 pint, cherry tomatoes (112g)
1 thigh (6 oz ea) (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken with salt/pepper to taste.
2
Heat a walled skillet over medium heat and add the chicken, skin-side down. Cook until skin is browned and crispy, about 15 minutes.
3
Transfer chicken to a plate, skin-side up. Set aside.
4
Add tomatoes, sauce, and seasoning to the skillet and mix. Heat for about 10 minutes or until the tomatoes have burst.
5
Add back in the chicken skin-side up, and nestle it so the chicken touches the bottom of the skillet.
6
Continue cooking for about 10 minutes or until chicken reaches an internal temperature of 165 F (75 C).
7
Remove from heat, crumble feta on top, and serve.