1200 calorie keto meal plan

In just a few clicks, generate your own 1200 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 (1200cal, 106g protein, 10g net carbs, 78g fat, 9g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Strawberries and cream, boiled eggs
Pepper steak, buttered broccoli
Bacon crusted pork, broccoli
Tue
Wed
Thu
Cajun tilapia, broccoli with cheese sauce
Buttery tarragon tilapia fillets, buttered broccoli
Fri
Eggs with tomato and avocado
Sat
Indian chicken wings, olive oil drizzled broccoli
Sugar-free bbq chicken wings
Beef Products
Ribeye, raw
13 1/2 oz (383g)
Spices and Herbs
Salt
5/16 oz (9g)
Rosemary
1/2 tsp (1g)
Black pepper
7/24 oz (8g)
Yellow mustard
1 3/4 oz (50g)
Garlic powder
1 tsp (3g)
Cajun seasoning
1/2 tbsp (3g)
Fresh tarragon
1/2 tbsp, chopped (1g)
Fresh basil
3 leaves (2g)
Curry powder
3/4 tbsp (5g)
Dairy and Egg Products
Butter
7 tbsp (99g)
Heavy cream
1 cup (218mL)
Eggs
11 3/4 medium (520g)
Cheese
1/2 cup, shredded (57g)
Vegetables and Vegetable Products
Frozen broccoli
10 3/4 cup (978g)
Garlic
1 1/2 clove (5g)
Tomatoes
3 slice(s), thick/large (1/2" thick) (81g)
Fruits and Fruit Juices
Strawberries
1 cup, sliced (166g)
Avocados
3/4 avocado(s) (151g)
Pork Products
Bacon
9 slice(s) (90g)
Pork tenderloin, raw
1 1/2 lb (680g)
Finfish and Shellfish Products
Tilapia, raw
2 1/4 lb (1008g)
Fats and Oils
Coconut oil
1/2 tbsp (7g)
Olive oil
2 tsp (10mL)
Oil
2/5 tsp (2mL)
Poultry Products
Chicken wings, with skin, raw
1 1/4 lb (568g)
Other
Sugar-free barbecue sauce
1 1/2 tbsp (23g)
lunch prep - 3 days
1. Pepper steak
395 cals, 23p, 1c, 33f (per meal)
  • ,
  • Ribeye, raw
    13 1/2 oz (383g)
  • Salt
    1/2 tsp (3g)
  • Butter
    5 tsp (24g)
  • Rosemary
    1/2 tsp (1g)
  • Black pepper
    1 tbsp, ground (8g)
  • Recipe has been scaled from original by 1.13x. 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. Buttered broccoli
    100 cals, 2p, 1c, 9f (per meal)
  • ,
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 1/4 cup (205g)
  • Butter
    2 1/4 tbsp (32g)
  • Recipe has been scaled from original by 1.13x. 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.
    breakfast prep - 4 days
    1. Strawberries and cream
    155 cals, 1p, 3c, 14f (per meal)
  • Strawberries
    4 tbsp, sliced (42g)
  • Heavy cream
    2 2/3 tbsp (40mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
    2. 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.
    dinner prep - 3 days
    1. Bacon crusted pork
    390 cals, 58p, 1c, 17f (per meal)
  • ,
  • Yellow mustard
    3 tbsp (45g)
  • Bacon
    9 slice(s) (90g)
  • Pork tenderloin, raw
    1 1/2 lb (680g)
  • Recipe has been scaled from original by 1.5x. 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
    Bake for about 20-25 minutes until pork is fully cooked.
    6
    Serve.
    2. Broccoli
    30 cals, 3p, 2c, 0f (per meal)
  • ,
  • Frozen broccoli
    3 cup (273g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 2 days
    1. Cajun tilapia
    195 cals, 34p, 1c, 6f (per meal)
  • ,
  • Tilapia, raw
    3/4 lb (336g)
  • Coconut oil
    1/2 tbsp (7g)
  • Cajun seasoning
    1/2 tbsp (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with with the coconut oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    2. Broccoli with cheese sauce
    250 cals, 10p, 4c, 20f (per meal)
  • ,
  • Garlic powder
    1 tsp (3g)
  • Yellow mustard
    1 tsp or 1 packet (5g)
  • Cheese
    1/2 cup, shredded (57g)
  • Heavy cream
    4 tbsp (58mL)
  • Frozen broccoli
    2 cup (182g)
  • 1
    Prepare broccoli according to package.
    2
    Meanwhile, in a small saucepan over medium low heat mix together the heavy cream, mustard, and garlic powder until it starts to bubble.
    3
    Mix in the cheese in batches until fully melted and combined with cream mixture.
    4
    Top broccoli with cheese mixture and serve!
    dinner prep - 2 days
    1. Buttery tarragon tilapia fillets
    405 cals, 68p, 1c, 14f (per meal)
  • ,
  • Tilapia, raw, ~4 fillets, unfrozen
    1 1/2 lb (672g)
  • Butter
    1 1/2 tbsp (21g)
  • Garlic, minced
    1 1/2 clove (5g)
  • Fresh tarragon
    1/2 tbsp, chopped (1g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
    2
    Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
    2. Buttered broccoli
    100 cals, 2p, 1c, 9f (per meal)
  • ,
  • Black pepper
    3/4 dash (0g)
  • Salt
    3/4 dash (0g)
  • Frozen broccoli
    1 1/2 cup (137g)
  • Butter
    1 1/2 tbsp (21g)
  • Recipe has been scaled from original by 0.75x. 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.
    breakfast prep - 2 days
    1. Eggs with tomato and avocado
    255 cals, 13p, 3c, 19f (per meal)
  • Eggs
    1 1/2 extra large (84g)
  • Avocados, sliced
    3/8 avocado(s) (75g)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash (0g)
  • Tomatoes
    1 1/2 slice(s), thick/large (1/2" thick) (41g)
  • Fresh basil, chopped
    1 1/2 leaves (1g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook eggs according to your desired preference, seasoning with salt and pepper (we recommend poaching, but any method is good!)
    2
    Lay tomato slices down on a plate and top with avocado, basil, then eggs.
    3
    Serve.
    dinner prep - 1 days
    1. Sugar-free bbq chicken wings
    460 cals, 43p, 2c, 32f (per meal)
  • Chicken wings, with skin, raw
    3/4 lb (341g)
  • Sugar-free barbecue sauce
    1 1/2 tbsp (23g)
  • 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.
    lunch prep - 1 days
    1. Indian chicken wings
    330 cals, 29p, 0c, 23f (per meal)
  • Oil
    3/8 tsp (2mL)
  • Chicken wings, with skin, raw
    1/2 lb (227g)
  • Salt
    4 dash (3g)
  • Curry powder
    3/4 tbsp (5g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    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. Olive oil drizzled broccoli
    140 cals, 5p, 4c, 9f (per meal)
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 cup (182g)
  • Olive oil
    2 tsp (10mL)
  • 1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
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