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

Generate 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: Sample plan

This sample plan (1100cal, 69g protein, 9g net carbs, 86g fat, 6g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Boiled eggs, cheese
Chicken thighs and mushrooms, garlic zucchini noodles
Roast beef lettuce wrap, macadamia nuts
Tue
Wed
Thu
Beef and cabbage skillet, buttered broccoli
Bacon hamburger lettuce wrap, macadamia nuts
Fri
Bacon, egg, cheese 'sandwich'
Sat
Buffalo drumsticks, buttered broccoli
Pork & bacon with curry cream, olive oil drizzled broccoli
Fats and Oils
Olive oil
2 oz (61mL)
Oil
2/5 tsp (2mL)
Vegetables and Vegetable Products
Zucchini
2 1/4 medium (441g)
Garlic
1 clove (3g)
Mushrooms
6 oz (170g)
Tomatoes
1 1/2 plum tomato (93g)
Romaine lettuce
1/6 head (96g)
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Frozen broccoli
3 1/3 cup (303g)
Tomato paste
4 dash (3g)
Spices and Herbs
Salt
1/16 oz (2g)
Black pepper
1/24 oz (0g)
Mustard
1 tbsp (15g)
Yellow mustard
1 3/4 tsp (9g)
Curry powder
4 dash (1g)
Beverages
Water
3/8 cup(s) (90mL)
Dairy and Egg Products
Butter
3 tbsp (44g)
Cheese
8 1/2 oz (240g)
Eggs
10 1/2 medium (464g)
Sour cream
2 2/3 tbsp (38g)
Heavy cream
2 tbsp (31mL)
Poultry Products
Chicken thighs, with bone and skin, raw
1 1/2 thigh (6 oz ea) (255g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
4 oz (10-12 kernels) (113g)
Sausages and Luncheon Meats
Roast beef cold cuts
12 oz (340g)
Other
Ground beef (20% fat)
1 lb (454g)
Chicken, drumsticks, with skin
1/4 lb (113g)
Soups, Sauces, and Gravies
Chicken bouillon
1/4 cube (1g)
Frank's red hot sauce
2 tsp (10mL)
Pork Products
Bacon
9 slice(s) (90g)
Pork tenderloin, raw
1/6 lb (76g)
lunch prep - 3 days
1. Chicken thighs and mushrooms
295 cals, 21p, 1c, 23f (per meal)
  • ,
  • Olive oil
    1 1/2 tbsp (23mL)
  • Mushrooms, sliced 1/4 in thick
    6 oz (170g)
  • Salt
    1 1/2 dash (1g)
  • Water
    3/8 cup(s) (89mL)
  • Butter
    3/4 tbsp (11g)
  • Black pepper
    1 1/2 dash (0g)
  • Chicken thighs, with bone and skin, raw
    1 1/2 thigh (6 oz ea) (255g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Season chicken on all sides with salt and ground black pepper.
    3
    Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
    4
    Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
    5
    Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
    6
    Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
    7
    Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
    8
    Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
    2. Garlic zucchini noodles
    120 cals, 2p, 3c, 11f (per meal)
  • Olive oil
    2 1/4 tbsp (34mL)
  • Zucchini
    2 1/4 medium (441g)
  • Garlic, minced
    1 clove (3g)
  • Recipe has been scaled from original by 2.25x. 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 - 4 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    8 medium (352g)
  • Recipe has been scaled from original by 4x. 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.
    2. Cheese
    170 cals, 10p, 1c, 14f (per meal)
  • ,
  • Cheese
    1 1/2 oz (43g)
  • dinner prep - 3 days
    1. Roast beef lettuce wrap
    195 cals, 25p, 2c, 9f (per meal)
  • ,
  • Roast beef cold cuts
    4 oz (113g)
  • Mustard
    1 tsp (5g)
  • Cheese
    2 tbsp, shredded (14g)
  • Tomatoes, diced
    1/2 plum tomato (31g)
  • Romaine lettuce
    1 leaf outer (28g)
  • 1
    Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
    2. Macadamia nuts
    220 cals, 2p, 1c, 22f (per meal)
  • Macadamia nuts, shelled, roasted
    1 oz (10-12 kernels) (28g)
  • lunch prep - 2 days
    1. Beef and cabbage skillet
    310 cals, 21p, 3c, 23f (per meal)
  • Ground beef (20% fat)
    8 oz (227g)
  • Chicken bouillon
    1/4 cube (1g)
  • Yellow mustard
    1/4 tbsp (4g)
  • Cabbage, sliced
    1/4 head, small (about 4-1/2" dia) (179g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a large, walled skillet over medium heat.
    2
    Add the ground beef and break up into pieces. Using your fingers, break up the bouillon cube and sprinkle and mix in. Add a splash of water if necessary so that the bouillon fully dissolves.
    3
    Cook until beef is browned and mostly done.
    4
    Add in the mustard and mix.
    5
    Add the cabbage and mix.
    6
    Cook until cabbage is soft, but still firm, about 5 minutes.
    7
    Serve.
    2. Buttered broccoli
    90 cals, 2p, 1c, 8f (per meal)
  • ,
  • Black pepper
    2/3 dash (0g)
  • Salt
    2/3 dash (0g)
  • Frozen broccoli
    1 1/3 cup (121g)
  • Butter
    4 tsp (19g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Mix in butter until melted and season with salt and pepper to taste.
    dinner prep - 2 days
    1. Bacon hamburger lettuce wrap
    335 cals, 23p, 0c, 27f (per meal)
  • ,
  • Bacon
    2 slice(s) (20g)
  • Romaine lettuce
    2 leaf inner (12g)
  • Ground beef (20% fat)
    1/2 lb (227g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet over medium heat and cook bacon until done.
    2
    Meanwhile, form the beef into patties and season all sides with salt/pepper to taste.
    3
    Remove cooked bacon and place the patties in the skillet. Cook on each side for about 4 minutes (or until internal temperature reaches about 160 F (70 C)).
    4
    When patties are done, place on romaine lettuce and top with bacon.
    5
    Serve.
    2. Macadamia nuts
    110 cals, 1p, 1c, 11f (per meal)
  • Macadamia nuts, shelled, roasted
    1/2 oz (10-12 kernels) (14g)
  • breakfast prep - 2 days
    1. Bacon, egg, cheese 'sandwich'
    285 cals, 21p, 1c, 22f (per meal)
  • ,
  • Bacon
    6 slice(s) (60g)
  • Cheese
    1 slice (1 oz each) (28g)
  • Eggs
    2 extra large (112g)
  • 1
    Preheat oven to 450 F (230 C).
    2
    Take the strips of bacon and cut in half lengthwise so that you effectively double the number of strips (12 for each sandwich).
    3
    For each side of a 'bun', use 6 strips, with 3 going vertically, and 3 going horizontally. Intertwine the pieces to make a weave.
    4
    When both sides of the 'bun' are created, place them on a baking sheet and cook in oven for 20-30 minutes, flipping half way through.
    5
    Cook eggs according to your preference.
    6
    Remove bacon from oven, and once it has cooled a bit, top the eggs with cheese and place in between the 'buns' to form the sandwich.
    7
    Serve.
    dinner prep - 1 days
    1. Pork & bacon with curry cream
    310 cals, 21p, 3c, 23f (per meal)
  • Bacon
    1 slice(s) (10g)
  • Pork tenderloin, raw
    1/6 lb (76g)
  • Sour cream
    2 2/3 tbsp (38g)
  • Heavy cream
    2 tbsp (30mL)
  • Yellow mustard
    1 tsp (5g)
  • Curry powder
    4 dash (1g)
  • Tomato paste
    4 dash (3g)
  • 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
    Cut pork into about 1inch (3cm) slices.
    3
    Season one side of the pork with mustard and salt/pepper to taste.
    4
    Wrap each pork medallion with a slice of bacon and place it seam-side down in a walled baking dish.
    5
    In a small bowl, mix the cream, sour cream, tomato paste, curry powder, salt/pepper to taste. Taste the mixture and adjust your spices accordingly. Depending on the robustness of your curry powder, you may want to add more.
    6
    Pour the cream mixture over the pork.
    7
    Bake for about 20-25 minutes until pork is fully cooked.
    8
    Serve.
    2. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Frozen broccoli
    1 cup (91g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. 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.
    lunch prep - 1 days
    1. Buffalo drumsticks
    235 cals, 18p, 0c, 18f (per meal)
  • Frank's red hot sauce
    2 tsp (10mL)
  • Oil
    3/8 tsp (2mL)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1/2 dash, ground (0g)
  • Chicken, drumsticks, with skin
    1/4 lb (113g)
  • Recipe has been scaled from original by 0.13x. 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. Buttered broccoli
    135 cals, 3p, 2c, 12f (per meal)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Frozen broccoli
    1 cup (91g)
  • Butter
    1 tbsp (14g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Mix in butter until melted and season with salt and pepper to taste.
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