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 (1075cal, 77g protein, 10g net carbs, 78g fat, 6g fiber per day) cannot be customized.
Day 1
1050cal, 58g protein, 11g net carbs, 84g fat, 7g fiber
2 taco(s) (350cal, 15p, 4c, 29f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
1/2 serving(s) (257cal, 20p, 3c, 18f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
Day 2
1050cal, 81g protein, 9g net carbs, 75g fat, 3g fiber
1/2 serving(s) (257cal, 20p, 3c, 18f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
Day 3
1050cal, 87g protein, 8g net carbs, 72g fat, 5g fiber
4 oz steak (238cal, 23p, 0c, 16f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Day 4
1100cal, 84g protein, 10g net carbs, 77g fat, 6g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 thigh (452cal, 41p, 1c, 32f)
1 tomato(es) (60cal, 1p, 2c, 5f)
4 oz steak (238cal, 23p, 0c, 16f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Day 5
1100cal, 76g protein, 10g net carbs, 80g fat, 7g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
10 2/3 oz (440cal, 39p, 0c, 30f)
1 tomato(es) (60cal, 1p, 2c, 5f)
3 oz (295cal, 21p, 1c, 23f)
2/3 serving(s) (109cal, 2p, 3c, 9f)
Day 6
1100cal, 78g protein, 11g net carbs, 82g fat, 5g fiber
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 oz (238cal, 25p, 0c, 15f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
3 oz (295cal, 21p, 1c, 23f)
2/3 serving(s) (109cal, 2p, 3c, 9f)
Day 7
1075cal, 74g protein, 9g net carbs, 79g fat, 6g fiber
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 oz (238cal, 25p, 0c, 15f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
3 ounce(s) (264cal, 15p, 1c, 22f)
1 serving(s) (100cal, 4p, 2c, 7f)
Grocery List (34 items)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Fats and Oils
Olive oil
1/3 cup (82mL)
Oil
1 oz (26mL)
Vegetables and Vegetable Products
Cucumber
1/4 cucumber (8-1/4") (75g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (557g)
Garlic
2 2/3 clove (8g)
Fresh spinach
16 cup(s) (480g)
Zucchini
3 medium (555g)
Mushrooms
4 oz (113g)
Other
Rotisserie chicken, cooked
14 oz (397g)
Guacamole
4 tbsp (62g)
Nut and Seed Products
Walnuts
1/3 cup shelled (50 halves) (33g)
Macadamia nuts, shelled, roasted
1/2 oz (10-12 kernels) (14g)
Dairy and Egg Products
Cheddar cheese
1/2 cup, shredded (57g)
Eggs
10 large (500g)
String cheese
3 stick (84g)
Blue cheese
1/2 oz (14g)
Butter
1/6 stick (21g)
Whole milk
2 tbsp (31mL)
Cheese
6 tbsp, shredded (42g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
4 1/4 g (4g)
Thyme, dried
1/3 tsp, ground (0g)
Paprika
1 dash (0g)
Curry powder
1 tbsp (6g)
Rosemary
1 dash (0g)
Poultry Products
Chicken thighs, with bone and skin, raw
4 thigh (6 oz ea) (680g)
Chicken wings, with skin, raw
2/3 lbs (303g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
Ribeye, raw
3 oz (85g)
Beverages
Water
1/4 cup(s) (59mL)
Sausages and Luncheon Meats
Ham cold cuts
2 slice (46g)
Legumes and Legume Products
Roasted peanuts
4 tbsp (37g)
Pork Products
Bacon, raw
3 slice(s) (85g)
dinner prep - 2 days
1. Rotisserie chicken & tomato salad
255 cals, 20p, 3c, 18f (per meal)
1 tsp (5mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/2 large whole (3" dia) (91g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
lunch prep - 1 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Macadamia nuts
110 cals, 1p, 1c, 11f (per meal)
1/2 oz (10-12 kernels) (14g)
breakfast prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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 - 2 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
4 dash (3g)
2 dash, ground (1g)
2 thigh (6 oz ea) (340g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees.
2
Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
3
Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
4
Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
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.
dinner prep - 2 days
1. Classic steak
240 cals, 23p, 0c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. 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. Blue cheese stuffed chicken thighs
450 cals, 41p, 1c, 32f (per meal)
1 dash (0g)
3/8 tsp (2mL)
1 1/2 dash, ground (0g)
1/2 oz (14g)
1 thigh (6 oz ea) (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (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.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
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. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Indian chicken wings
440 cals, 39p, 0c, 30f (per meal)
1 tbsp (6g)
1/4 tbsp (4g)
2/3 lbs (303g)
1/2 tsp (2mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (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.
dinner prep - 2 days
1. Chicken thighs and mushrooms
295 cals, 21p, 1c, 23f (per meal)
1 tbsp (15mL)
4 oz (113g)
1 dash (0g)
1/4 cup(s) (59mL)
1/2 tbsp (7g)
1 dash (0g)
1 thigh (6 oz ea) (170g)
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
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
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.
breakfast prep - 2 days
1. Cheesy ham roll ups
110 cals, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Lay slice of ham flat and sprinkle cheese evenly over the surface.
2
Roll up the ham.
3
Microwave for 30 seconds until warm and cheese has begun to melt.
4
Serve.
5
Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
lunch prep - 2 days
1. Rotisserie chicken
240 cals, 25p, 0c, 15f (per meal)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Bacon zucchini noodles
245 cals, 17p, 3c, 18f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Pepper steak
265 cals, 15p, 1c, 22f (per meal)
3 oz (85g)
1 dash (1g)
1 tsp (5g)
1 dash (0g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. 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.